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Training Log Archive: ljbean

In the 7 days ending Jan 17, 2016:

activity # timemileskm+ft
  Run6 6:09:47 40.64(9:06) 65.4(5:39) 1932
  Yoga5 4:20:00
  Bike2 50:00 13.3(3:46) 21.4(2:20)
  Strength2 32:00
  Total12 11:51:47 53.94 86.81 1932
averages - sleep:7.2 rhr:44 weight:106.1lbs

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MoTuWeThFrSaSu

Sunday Jan 17, 2016 #

8 AM

Bike (Raleigh-Rollers) 30:00 [3] 8.0 mi (3:45 / mi)
ahr:126 max:141 rhr:45 slept:7.0 weight:106lbs

Strength (core/balance) 22:00 [2]
ahr:92 max:137

3 PM

Run (Easy Run) 46:54 [3] 5.23 mi (8:58 / mi) +279ft 8:32 / mi
ahr:135 max:152 shoes: Altra Lone Peak 2.0

Roads around home - good

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

Saturday Jan 16, 2016 #

9 AM

Run (Easy Trails) 57:49 [3] 4.92 mi (11:45 / mi) +479ft 10:46 / mi
slept:8.0 shoes: Brooks Cascadia 10 again

Hartley Guard Rail Loop with Lisa and met Sam and Cedar ~half way. Trails were great, managed to dress close to right, and enjoyed an easy social run in the woods.
4 PM

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

OK

Friday Jan 15, 2016 #

6 AM

Yoga (Running-Legs) 20:00 [1]
rhr:43 slept:7.0 weight:106lbs shoes: Manduka Eko Rubber

12 PM

Run (Longish Slog) 1:39:43 [3] 11.59 mi (8:36 / mi) +344ft 8:22 / mi
shoes: Altra Lone Peak 2.0

Lakewalk - a little slick, but runnable - same pattern with HRM - legs are feeling heavy/sluggish

Thursday Jan 14, 2016 #

6 AM

Bike (Raleigh-Rollers) 20:00 [3] 5.3 mi (3:46 / mi)
ahr:131 max:138 slept:7.0

Strength (mostly arms) 10:00 [2]
ahr:99 max:125

6 PM

Run (Steady Slog) 59:47 [3] 6.45 mi (9:16 / mi) +322ft 8:51 / mi
shoes: Brooks Cascadia 10 again

slippery snowy roads around home - snuck one mile under 9 min :0 - not sure if HRM or me is not working right - really high a couple miles (180-200bpm) then drops to 120s a while, then back to 180s...maybe need to clean it better. Shoveled snow after too, but hardly a workout with 2" of fluff.

Wednesday Jan 13, 2016 #

6 AM

Yoga (moving meditation) 30:00 [2]
slept:7.0 weight:106.4lbs shoes: Manduka Eko Rubber

6 PM

Run tempo (Attempted Tempo) 59:07 [4] 7.22 mi (8:11 / mi) +236ft 7:57 / mi
ahr:160 shoes: Altra Intuition 2.0 D

A little more slippery and bundled up than last week, so much slower, but at least an effort! HR data seemed goofy first couple miles, so guesstimated avg. of 160 based on the rest. Started with whole group/easier first mile - ran w/ Marcus a few fast miles, then he had a side ache so solo a couple fast miles. Cool down out and back to meet and run in with the group. Breathing/energy not bad, legs seemed tired/heavy though. Miles: 9:09, 8:16, 7:59, 7:36, 7:45 (doh!), 7:30, 8:54

Tuesday Jan 12, 2016 #

6 AM

Run (Steady Run) 46:27 [3] 5.23 mi (8:53 / mi) +272ft 8:28 / mi
ahr:149 max:165 rhr:43 slept:7.0 weight:106.2lbs shoes: Altra Lone Peak 2.0

I don't like -10F, run wasn't terrible though

Monday Jan 11, 2016 #

5 PM

Yoga (Ashtanga Class) 1:30:00 [2]
slept:7.5

AT YMCA w/ former Y.N. instructor - I missed her!!! This was great!!!

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