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Training Log Archive: ljbean

In the 7 days ending Oct 4, 2015:

activity

time

miles

+ft

Run

6:58:53

45.47

(9:13)

73.18

(5:43)

2057

Bike

1:41:12

11.29

(8:58)

18.17

(5:34)

1106

Yoga

22:00

Strength

10:00

Total

9:12:05

56.76

91.35

3163

[1-5]

9:02:05

averages - sleep:7.3 rhr:41 weight:108.4lbs

1:52

0:00

» now

Sunday Oct 4, 2015 #

8 AM

Run (speedy) 1:34:00 [3] 12.03 mi (7:49 / mi) +230ft 7:41 / mi
slept:7.0 shoes: Altra Lone Peak 2.0

Shelby MI - paved path with my speedy friend Margot - I took 3 min. off the time for a pit stop - most miles ~7:40s, much faster than I've been running lately! Felt decent despite drizzle and previous night's wedding reception

Saturday Oct 3, 2015 #

7 AM

Run (shoulder) 1:40:35 [3] 11.46 mi (8:47 / mi)
slept:8.0 shoes: Altra Lone Peak 2.0

out and back on the Seney stretch

Friday Oct 2, 2015 #

5 PM

Bike (mtb) 1:41:12 [3] 11.29 mi (8:58 / mi) +1106ft 8:12 / mi
slept:8.0 shoes: Juliana Furtada 27.5

NTN trails south of Marquette with Rudy - just the easy ones, fun, but chilly

Thursday Oct 1, 2015 #

5 AM

Run (SHT) 1:33:11 [3] 7.77 mi (12:00 / mi) +837ft 10:53 / mi
slept:6.5 shoes: Brooks Cascadia 10 (6.5)

Headlamp run - took it easy, out and back from homes to Haines via snowmobile trail

Wednesday Sep 30, 2015 #

6 AM

Run (Regular Run) 38:46 [3] 4.35 mi (8:55 / mi) +203ft 8:32 / mi
rhr:41 slept:7.0 weight:108.4lbs shoes: Altra Intuition 2.0 D

brisk

Yoga (Sun Salutations) 12:00 [1]
shoes: Manduka Eko Rubber

6 PM

Run warm up/down (Bagley) 35:35 [3] 3.36 mi (10:35 / mi) +367ft 9:36 / mi
shoes: Altra Lone Peak 2.0

warm up 1 solo loop, plus half loop with Molly, cool down half loop with Marcus

Run race (NMTC-Rock Hill) 26:18 [5] 3.3 mi (7:58 / mi) +420ft 7:07 / mi
shoes: Altra Lone Peak 2.0

Felt slow, but ran hard - first loop 13-something, so pretty consistent at least! Final ~.3 mi sub-6 pace. I outkicked Marcus! ...but not Phil Rogers...

Tuesday Sep 29, 2015 #

6 PM

Run (Easy Run) 30:28 [3] 3.2 mi (9:31 / mi)
slept:7.0 shoes: Brooks Cascadia 10 again

Keenes Creek Rec Area - new shoes - stiff legs

Strength (core/balance) 10:00 [2]
shoes: Manduka Eko Rubber

Yoga (easy/stretchy) 10:00 [0]
shoes: Manduka Eko Rubber

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