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Training Log Archive: ljbean

In the 7 days ending Jan 3, 2016:

	activity	#	time	miles		km		+ft
	Bike	4	5:35:05	29.11	(11:31)	46.85	(7:09)	2828
	Run	5	5:08:01	33.83	(9:06)	54.44	(5:39)	2300
	Yoga	7	4:55:00
	Ski	2	2:03:35	9.11	(13:34)	14.66	(8:26)	826
	Strength	1	20:00
	Total	15	18:01:41	72.05		115.95		5954
	[1-5]	15	17:51:41
averages - sleep:8.3 rhr:50 weight:105.8lbs

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Sunday Jan 3, 2016 #

7 AM

Yoga (sun sals + easy) 25:00 [1]
rhr:50 slept:8.0 shoes: Manduka Eko Rubber

9 AM

Ski (Piedmont) 50:24 [3] 4.06 mi (12:25 / mi) +354ft 11:28 / mi
ahr:136 max:155

2 chicken loops - one without shake n bake. With Rudy - OK - snow nice and sticky, tracks not great

Bike (Salsa-Mukluk) 1:38:00 [3] 7.67 mi (12:47 / mi) +938ft 11:27 / mi
ahr:133 max:163

Piedmont and Brewer with Rudy, Drew, and Lisa - Piedmont decent, Homebrew barely ridable - good practice - nice day, fun times - took off ~10 min.s for BS stops.

4 PM

Run (Easy Run) 41:44 [3] 4.67 mi (8:56 / mi) +233ft 8:32 / mi
shoes: Altra Intuition 2.0

roads around home - felt good

Saturday Jan 2, 2016 #

7 AM

Run long (hilly) 2:05:37 [3] 14.29 mi (8:47 / mi) +919ft 8:17 / mi
ahr:139 max:159 rhr:45 slept:7.0 weight:105.6lbs shoes: Altra Intuition 2.0 D

Skylilne to Orange St. back by Anderson to Getchell - pretty good, the headwind was a little rugged for a few miles.

Yoga (easy/stretchy) 10:00 [0]

Friday Jan 1, 2016 #

10 AM

Ski (Hartley) 1:13:11 [3] 5.05 mi (14:30 / mi) +472ft 13:19 / mi
ahr:130 max:157 rhr:51 slept:8.0 weight:105.6lbs

First ski in forever!! So pretty putsy, Molly and Rudy were nice enough to wait up for me once in a while - I think 5 crashes (just baby ones though)

12 PM

Run (BONYDR) 1:06:43 [3] 6.45 mi (10:21 / mi) +738ft 9:20 / mi
ahr:151 max:171 shoes: Altra Lone Peak 2.0

~20 people showed up - I mostly ran with Sam - trails awesome, nice day, felt OK once legs loosened up from the ski.

C • Happy new year! 1

3 PM

Bike (Salsa Mukluk) 1:00:00 [3] 6.03 mi (9:57 / mi) +512ft 9:13 / mi
ahr:144 max:168

Hartley with Rudy - pretty good - took 5 minutes off time for checking out the root cellar

6 PM

Yoga (Running - Basics) 30:00 [1]
shoes: Manduka Eko Rubber

with Rudy - I guess I like hanging out with him

Thursday Dec 31, 2015 #

8 AM

Yoga (Ashtanga DVD) 1:30:00 [2]
slept:8.0 shoes: Manduka Eko Rubber

AOK

12 PM

Bike (Salsa-Mukluk) 1:27:02 [4] 7.71 mi (11:17 / mi) +705ft 10:23 / mi

with Rudy - some Lollygagger, some snowmobile trail - Foxx Rocks, Lower Burner, Deerslayer - I went home and Rudy did a little more - not much better than Tuesday.

Wednesday Dec 30, 2015 #

Note
rhr:52 slept:9.0 weight:105.4lbs

not feeling worse today, but probably could have done without yesterday's biking...yoga and maybe an easy run today

2 PM

Run (Easy Run) 28:54 [3] 3.3 mi (8:45 / mi) +177ft 8:20 / mi
shoes: Altra Intuition 2.0

easy run around home

Yoga (Running-Hips) 20:00 [1]
shoes: Manduka Eko Rubber

Tuesday Dec 29, 2015 #

8 AM

Run (Easy Run) 45:03 [3] 5.12 mi (8:48 / mi) +233ft 8:26 / mi
rhr:51 slept:9.0 weight:106.6lbs shoes: Altra Intuition 2.0 D

fine

Strength (random) 20:00 [2]

12 PM

Yoga (Ashtanga DVD) 1:30:00 [2]
shoes: Manduka Eko Rubber

good

3 PM

Bike (Salsa Mukluk) 1:30:03 [3] 7.7 mi (11:42 / mi) +673ft 10:48 / mi

That kicked my butt - Piedmont: Deer Slayer and Lower Burner OK, a couple drifted spots, Upper Burner horrible, lots of walking, Scarface decent - roads to and from yucky too.

Monday Dec 28, 2015 #

2 PM

Yoga (moving meditation) 30:00 [1]
rhr:52 slept:9.0 shoes: Manduka Eko Rubber

sore throat, stuffy head, high HR, excess sleep - trying an easy day

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