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Training Log Archive: ljbean

In the 7 days ending Jan 21, 2016:

activity # timemileskm+ft
  Run6 6:21:22 42.16(9:03) 67.85(5:37) 2182
  Yoga6 3:25:00
  Bike2 1:00:00 16.0(3:45) 25.75(2:20)
  Strength2 38:00
  Total12 11:24:22 58.16 93.6 2182
  [1-5]12 11:14:22
averages - sleep:7.4 rhr:43 weight:105.6lbs

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Thursday Jan 21, 2016 #

6 AM

Yoga (Sun Salutations) 10:00 [1]
rhr:42 slept:7.0 weight:105lbs shoes: Manduka Eko Rubber

5 PM

Run warm up/down (Lakewalk) 25:17 [3] 3.0 mi (8:26 / mi) +70ft 8:15 / mi
shoes: Altra Intuition 2.0 D

2 mile w/u, 1 mile c/d

Run tempo (Tempo!) 35:08 [4] 5.0 mi (7:02 / mi) +173ft 6:48 / mi
ahr:165 max:171 shoes: Altra Lone Peak 2.0

Better than expected, Lakewalk wet, but very few icy spots, miles were: 7:24, 7:00, 6:58, 6:52, 6:54 - I'll blame that 5th mile slow down on the horde of joggers (there was like a hundred of them! DRC training group?)
C • Nice tempo! 3

Wednesday Jan 20, 2016 #

6 PM

Run (Group Run) 53:42 [3] 6.12 mi (8:46 / mi) +210ft 8:30 / mi
ahr:130 max:150 slept:7.5 shoes: Altra Lone Peak 2.0

Good group, took it pretty easy first mile, than peeled away with Marcus for the rest, nice evening, felt good.

Tuesday Jan 19, 2016 #

6 AM

Bike (Raleigh-Rollers) 30:00 [3] 8.0 mi (3:45 / mi)
ahr:140 max:147 rhr:42 slept:7.0

Strength (mostly arms) 16:00 [2]
ahr:100 max:132

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

4 PM

Run (Trails) 1:02:49 [3] 6.3 mi (9:58 / mi) +627ft 9:07 / mi
ahr:150 max:190 shoes: Brooks Cascadia 10 again

Keene Creek, Mary Lane Dr, Haines, Lollygagger, Snomo - trails could be slightly firmer, but overall pretty good - and YAY for daylight run!

Monday Jan 18, 2016 #

6 PM

Yoga (Running-Shoulders) 45:00 [1]
slept:8.0 weight:105.6lbs shoes: Manduka Eko Rubber

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

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