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Training Log Archive: ljbean

In the 7 days ending Jan 24, 2016:

activity # timemileskm+ft
  Run6 6:50:15 46.09(8:54) 74.18(5:32) 2829
  Bike4 3:43:20 32.96(6:47) 53.04(4:13) 1434
  Yoga6 2:45:00
  Strength2 32:00
  Total14 13:50:35 79.05 127.22 4263
  [1-5]14 13:30:35
averages - sleep:7.1 rhr:43 weight:105.1lbs

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MoTuWeThFrSaSu

Sunday Jan 24, 2016 #

8 AM

Run long (Longish) 2:08:59 [3] 15.18 mi (8:30 / mi) +991ft 8:00 / mi
ahr:145 max:160 rhr:45 slept:6.0 weight:105.2lbs shoes: Altra Intuition 2.0 D

Ran Harry's route backward, met Donny and Harry and with them for second half - nice chatty run, legs a little tired but felt good overall.
3 PM

Bike (Salsa-Mukluk) 1:27:00 [3] 9.0 mi (9:40 / mi) +650ft 9:03 / mi

Rounded - had some dinking around with tire pressure, etc. Brewer a little more slick than yesterday, Piedmont still good, didn't feel super awesome but glad I got out.
5 PM

Yoga (Cycling-Backbends) 30:00 [1]
shoes: Manduka Eko Rubber

Saturday Jan 23, 2016 #

8 AM

Run (Easy Trails) 50:05 [3] 4.68 mi (10:42 / mi) +476ft 9:46 / mi
ahr:130 max:152 slept:7.0 shoes: Brooks Cascadia 10 again

Keene-Piedmont Snomo west to main trail to Getchell, home - nice morning, good footing.
11 AM

Yoga (Padma Class) 1:00:00 [1]
shoes: Manduka Eko Rubber

4 PM

Bike (Salsa-Mukluk) 1:16:20 [3] 7.96 mi (9:35 / mi) +784ft 8:46 / mi
ahr:128 max:159

From home - Deerslayer, Lower Burner, full Foxx Rocks, Lollygagger, Keene - pretty good

Friday Jan 22, 2016 #

6 AM

Bike (Raleigh-Rollers) 30:00 [3] 8.0 mi (3:45 / mi)
ahr:138 max:150 rhr:41 slept:7.0 weight:104.8lbs

Strength (mostly arms) 16:00 [3]

5 PM

Run (Easy-ish) 54:15 [3] 5.81 mi (9:20 / mi) +282ft 8:56 / mi
ahr:167 max:186 shoes: Altra Intuition 2.0

Not sure if HRM is right but I was a little underdressed, so kind of a miserable/uncomfortable run - not 'easy' despite slowness.

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

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

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