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Training Log Archive: ljbean

In the 7 days ending Feb 28, 2016:

	activity	#	time	miles		km		+ft
	Run	7	9:34:59	64.48	(8:55)	103.77	(5:32)	3928
	Bike	3	3:06:56	28.06	(6:40)	45.16	(4:08)	1696
	Yoga	2	1:08:00
	Strength	1	25:00
	Total	11	14:14:55	92.54		148.93		5625
averages - sleep:7.1 rhr:45 weight:105lbs

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Sunday Feb 28, 2016 #

9 AM

Run long (Northwoods!) 2:38:02 [3] 15.66 mi (10:05 / mi) +1227ft 9:24 / mi
rhr:47 slept:7.5 weight:104.8lbs shoes: Brooks Cascadia 10 again

With Jarrow and Aaron, Hawks Ridge and Lester trails - some OK, some icy, Aaron and I each left with some bruises, Jarrow stayed upright - good, fun, nice day to be in the woods

4 PM

Run (Piedmont) 38:17 [3] 3.16 mi (12:07 / mi) +390ft 10:51 / mi
slept:0.3 shoes: Altra Lone Peak 2.0

Run with Rudy to try out his new shoes - so far, so good. Deer Slayer-Lower Burner-Upper Burner-Sidekick-Red Dress-Scarface. Arches a little angry, Duluth Grill lunch not quite settled, but good otherwise! Much less slick than Lester, more foot-printy though

Saturday Feb 27, 2016 #

7 AM

Bike (Salsa-Mukluk) 1:25:42 [3] 10.93 mi (7:50 / mi) +951ft 7:15 / mi
rhr:45 slept:7.0

Out and back from home: Stebner, Snomo, Homebrew - trails still great

11 AM

Yoga (Padma Class) 55:00 [1]
shoes: Manduka Eko Rubber

3 PM

Run (Steady) 1:22:22 [3] 10.45 mi (7:53 / mi) +515ft 7:32 / mi
shoes: Altra Intuition 2.0 D

Was succeeding at running a little more conservatively than last Saturday until I ran into Rochelle Wirth! Then, a bunch of 7:40s, but it was fun to run and chat with her a few miles - felt decent. Roads around home.

Friday Feb 26, 2016 #

6 AM

Run (Easy) 59:19 [3] 6.72 mi (8:50 / mi) +367ft 8:24 / mi
ahr:131 max:161 rhr:42 slept:7.0 shoes: Altra Intuition 2.0D pink

Love my easy runs! Roads around home, 8 stride-outs after 5 miles. Phlegmy, but fine.

4 PM

Bike (Salsa Mukluk) 1:11:01 [3] 8.63 mi (8:14 / mi) +745ft 7:36 / mi
ahr:120 max:155

From Home, Stebner, Snomo, Lollygagger, Homebrew CCW then back home - trail soooo much better than I expected, decided to bike again in the morning instead of run.

Strength (mostly arms) 25:00 [2]

Thursday Feb 25, 2016 #

6 AM

Run warm up/down 27:21 [3] 3.11 mi (8:48 / mi) +230ft 8:13 / mi
shoes: Altra Lone Peak 2.0

Stebner - Htown Rd warmup, Thomson-Shelby-Stebner cooldown. Heart a little goofy on warm up, consciously relaxing seemed to help.

Run tempo (Road Tempo) 57:11 [4] 8.0 mi (7:09 / mi) +310ft 6:54 / mi
ahr:155 max:168 rhr:45 slept:6.5 weight:105lbs shoes: Altra Lone Peak 2.0

HTown-Ugstad-Arrowhead-Lavaque-Thompson, felt OK - rattle-y cough now, not terrible, and everything else feels fine. Didn't look at my watch until 9 miles to decide if I wanted to go 10 or 11 - surprised to see 68 minutes! I didn't feel bad, just expected I was going slower since I wasn't running flat. Miles: 7:33, 7:35, 7:33, 7:15, 6:59, 6:46, 6:59, 6:31!!!!!! (mostly downhill, but still!)

C • Well done 4

Wednesday Feb 24, 2016 #

6 AM

Bike (Raleigh-Rollers) 30:13 [3] 8.5 mi (3:33 / mi)
slept:7.0 weight:105.2lbs

Dresden Dolls, little bit of a sore throat

Yoga (Sun Sals) 13:00 [1]
shoes: Manduka Eko Rubber

gooood

6 PM

Run (Lakewalk Run) 58:31 [3] 7.0 mi (8:22 / mi) +203ft 8:08 / mi
shoes: Altra Intuition 2.0D pink

Good group - I mostly ran with Sam, Marcus, and CHRISTI and ETHAN!! So a little more upbeat than the 'easy' run on the schedule. I discussed some weird heart sensations I've been having on my runs during the past week with the med. residents - discussion came to, if no other symptoms, probably not a problem - not worrying too much about it for now. Good run otherwise and more socializing at CPB after

Tuesday Feb 23, 2016 #

6 AM

Run (Cities) 1:33:56 [3] 10.38 mi (9:03 / mi) +686ft 8:31 / mi
rhr:44 slept:7.0 shoes: Altra Intuition 2.0 D

Hyland Park area - lots of great sidewalks and trails, unfortunately all icy this morning, so my steady run became an easy run - oh well

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