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Training Log Archive: ljbean

In the 7 days ending Mar 6, 2016:

	activity	#	time	miles		km		+ft
	Run	7	9:39:12	63.69	(9:06)	102.5	(5:39)	4124
	Bike	3	2:51:30	30.22	(5:40)	48.63	(3:32)	1031
	Yoga	3	1:20:00
	Strength	1	12:00
	Total	10	14:02:42	93.91		151.13		5155
averages - sleep:7.4 rhr:44 weight:104.9lbs

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Sunday Mar 6, 2016 #

8 AM

Run long (Northwoods!) 3:02:00 [3] 18.1 mi (10:03 / mi) +1785ft 9:12 / mi
slept:7.5 weight:104.4lbs shoes: Altra Lone Peak 2.0

Hartley-Lester-Hawk's Ridge - trails AOK, a little iciness in Lest and softening up toward the end. Good weather and visiting with Jarrow and Keith - Tim was pretty quiet. My garmin got stuck at some point ~14 miles, so combined Keith and Jarrow's info.

4 PM

Bike (Kona-Jake) 1:02:00 [3] 14.1 mi (4:24 / mi) +290ft 4:19 / mi

roads around home, Garmin still frozen, so guessed time. Surprised to get passed by Hermantown Hawks police-escorted caravan while on Arrowhead.

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

Saturday Mar 5, 2016 #

8 AM

Run (Trails!) 1:21:32 [3] 7.25 mi (11:15 / mi) +732ft 10:16 / mi
ahr:138 max:168 rhr:45 slept:8.0 shoes: Brooks Cascadia 10 again

Snomo and SHT in Brewer-Keene vicinity

1 PM

Bike (Salsa-Mukluk) 1:23:42 [3] 8.62 mi (9:43 / mi) +741ft 8:59 / mi

Snomomobile trail and Homebrew CCW - a little slippery and lumpy, but not bad, mostly fun.

5 PM

Run (new shoes!) 19:06 [3] 2.2 mi (8:41 / mi) +121ft 8:15 / mi
shoes: Brooks Launch 3

took about 2 miles to loosen up - lower legs and feet stiff, shoes probably fine!

Yoga (sun sals+easy) 20:00 [1]
shoes: Manduka Eko Rubber

Friday Mar 4, 2016 #

6 AM

Run (Easy Run) 58:46 [3] 6.66 mi (8:49 / mi) +328ft 8:26 / mi
rhr:42 slept:6.0 weight:105.6lbs shoes: Altra Intuition 2.0 D

roads around home, 10 stride outs toward end, left arch/ball of foot a little angry 2nd half, these shoes may be done.

5 PM

Bike (Raleigh-Rollers) 25:48 [3] 7.5 mi (3:26 / mi)

Strength (arms) 12:00 [3]

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

Thursday Mar 3, 2016 #

6 AM

Run warm up/down (Minot) 26:00 [3] 3.0 mi (8:40 / mi) +127ft 8:20 / mi
shoes: Altra Lone Peak 2.0

Run tempo (Minot) 1:03:42 [4] 9.0 mi (7:05 / mi) +319ft 6:51 / mi
slept:8.0 shoes: Altra Lone Peak 2.0

mostly on bike path toward Burlington, nice path, little rolling hills, pace bounced around between 7:23 and 6:50 - moved ~40 seconds to warm up/down when I had to stop for lady to get her dog under control. Felt good.

Wednesday Mar 2, 2016 #

6 AM

Run (Easy Run) 58:41 [3] 6.71 mi (8:45 / mi) +233ft 8:28 / mi
slept:7.5 shoes: Altra Intuition 2.0D pink

Minot

Tuesday Mar 1, 2016 #

7 AM

Run (Steady) 1:29:25 [3] 10.77 mi (8:18 / mi) +479ft 7:58 / mi
rhr:45 slept:7.5 weight:104.6lbs shoes: Altra Intuition 2.0 D

roads around home - OK - tried not to be too crabby about the cold

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