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Training Log Archive: ljbean

In the 7 days ending Mar 30, 2016:

activity

time

miles

+ft

Run

9:25:47

67.64

(8:22)

108.86

(5:12)

3440

Bike

1:29:17

23.18

(3:51)

37.3

(2:24)

446

Yoga

1:10:00

Strength

33:00

Total

12:38:04

90.82

146.16

3886

[1-5]

12:30:04

averages - sleep:7.5 rhr:43 weight:105lbs

3:25

0:00

» now

Wednesday Mar 30, 2016 #

6 PM

Run warm up/down (Lakewalk) 22:27 [3] 2.6 mi (8:38 / mi)
shoes: Altra Intuition 2.0D pink

~2 mile warmup with Sam, Andrea, Shaun, Ron. Only ~.6 mile cool down, I think I like at least 1 mile better

Run tempo (Lakewalk) 1:07:52 [4] 10.0 mi (6:47 / mi) +249ft 6:38 / mi
slept:8.0 shoes: Altra Intuition 2.0D pink

A little narrower pace range than last week with less wind - mostly from the side, slightly more head wind on the way back. Felt decent, left quad. has a little twinge I should pay attention to though. Miles: 7:06, 6:56, 6:43, 6:40, 6:44, 6:46, 6:42, 6:40, 6:48, 6:41

C • Super 6

Tuesday Mar 29, 2016 #

6 AM

Run (Steady Run) 1:03:53 [3] 7.74 mi (8:15 / mi) +544ft 7:44 / mi
slept:7.5 weight:105.4lbs shoes: Brooks Launch 3

Piedmont-Skyline. 12 strides in 2nd half. All good.

Strength (mostly arms) 8:00 [2]

6 PM

Bike (Kona-Jake) 59:02 [3] 14.18 mi (4:10 / mi) +446ft 4:03 / mi

Hermantown - nice afternoon

Yoga (Sun Salutations) 12:00 [1]
shoes: Manduka Eko Rubber

Monday Mar 28, 2016 #

7 PM

Yoga (easy/stretchy) 8:00 [0]
rhr:39 slept:8.0

better than nothing?

Sunday Mar 27, 2016 #

7 AM

Run (Snowy Roads) 1:26:32 [3] 10.05 mi (8:37 / mi) +577ft 8:10 / mi
rhr:45 slept:7.5 shoes: Altra Lone Peak 2.0

roads around home - all good except when pelty snow went in my eyes

3 PM

Bike (Raleigh-Rollers) 30:15 [3] 9.0 mi (3:22 / mi)
slept:1.0

Dresden Dolls

Strength (mostly arms) 20:00 [2]

Yoga (Cycling-Legs) 20:00 [1]
shoes: Manduka Eko Rubber

Saturday Mar 26, 2016 #

8 AM

Run long (Northwoods) 2:55:40 [3] 20.12 mi (8:44 / mi) +945ft 8:22 / mi
rhr:44 slept:7.5 weight:104.8lbs shoes: Brooks Cascadia 10 again

slushy roads from Jarrow's - good group for Anna's pre-B-Day 32k. Felt tired early on despite slower-than-9 min/mi - better toward end (e-gel ~14 miles in) - nothing aching!!!!

5 PM

Yoga (random) 30:00 [2]
shoes: Manduka Eko Rubber

Sun Sals + Ashtanga standing poses

Friday Mar 25, 2016 #

6 AM

Run (Regular Run) 58:51 [3] 6.69 mi (8:48 / mi) +367ft 8:22 / mi
rhr:44 slept:7.0 shoes: Altra Intuition 2.0D pink

Legs tired but fine otherwise - roads around home

Strength (random) 5:00 [2]

Thursday Mar 24, 2016 #

6 AM

Run (Steady Run) 1:30:32 [3] 10.44 mi (8:40 / mi) +758ft 8:07 / mi
slept:6.0 weight:104.8lbs shoes: Brooks Launch 3

from home-Skyline, around Enger, back on Piedmont-Morris Thomas. OK

1 PM

Note

2 hr Thai yoga session - lots of work on my back side - fantastic

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