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Training Log Archive: ljbean

In the 7 days ending Apr 17, 2016:

activity # timemileskm+ft
  Run6 9:17:00 63.55(8:46) 102.28(5:27) 4675
  Bike5 4:06:18 60.08(4:06) 96.69(2:33) 764
  Yoga7 2:58:00
  Strength1 10:00
  Total12 16:31:18 123.63 198.96 5439
  [1-5]12 16:21:18
averages - sleep:7.2 rhr:41 weight:105.1lbs

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Sunday Apr 17, 2016 #

8 AM

Run long (Northwoods) 2:33:58 [3] 17.57 mi (8:46 / mi) +958ft 8:20 / mi
slept:7.5 shoes: Altra Intuition 2.0D pink

With Jarrow, Aaron, Donny - tired but nice morning and felt OK - Huma gel at 13 miles - tasted good, sat well, but didn't seem to get much of a pick-up
4 PM

Bike (Kona-Jake) 49:51 [3] 11.73 mi (4:15 / mi) +410ft 4:07 / mi

roads around home - even 1 mile of gravel - not as gorgeous as yesterday, but can't complain

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

a little too chilly for the deck

Saturday Apr 16, 2016 #

Event: Fitger's 5k
 
8 AM

Run warm up/down (lakewalk) 56:00 [3] 6.4 mi (8:45 / mi) +200ft 8:30 / mi
shoes: Brooks Launch 3

With Jarrow and Aaron - Kevin too for the warm up

Run race (Fitgers 5k) 20:03 [5] 3.17 mi (6:19 / mi) +56ft 6:13 / mi
rhr:41 slept:8.0 weight:105lbs shoes: Nike LunaRacer 3

According to the Garmin: 6:07, 6:08, 6:43 - ouch! ~6:18 pace for finish - didn't feel like a went out too hard, slept good, no stiffness/soreness - 2nd half of the race just felt like my legs didn't know how to go any faster. 19:59 gun time, 5th woman - good enough for me!
2 PM

Bike (Kona-Jake) 1:40:40 [3] 24.15 mi (4:10 / mi) +10ft 4:10 / mi

roads around Proctor and Hermantown - fantastic sunny day

Yoga (random) 40:00 [1]

sun sals and some Ashtanga - on the deck

Friday Apr 15, 2016 #

6 AM

Run (Easy Run) 56:59 [3] 6.61 mi (8:37 / mi) +308ft 8:15 / mi
rhr:41 slept:7.0 shoes: Altra Lone Peak 2.0

No jacket! Still wore mittens. 7 strides in last 2 miles

Yoga (sun sals + easy/stretchy) 15:00 [1]
shoes: Manduka Eko Rubber

Thursday Apr 14, 2016 #

6 AM

Run warm up/down 25:23 [3] 3.05 mi (8:19 / mi) +72ft 8:08 / mi
shoes: Brooks Launch 3

2 mi w/u, ~1 mi c/d

Run tempo (conservative) 36:39 [4] 4.8 mi (7:38 / mi) +505ft 6:57 / mi
rhr:41 slept:7.0 weight:105.4lbs shoes: Brooks Launch 3

Skyline from ~St. LRR east to 26th, 15th, Piedmont, Chambersberg, MT west to Haines - legs still a bit sore/stiff, but felt better than I thought I would, OK pace for all the little climbs: 7:22, 7:30, 7:28, 8:32 (up Piedmont ~276' climb), ~7:10 pace for final .8
6 PM

Bike (Kona-Jake) 45:47 [3] 10.2 mi (4:29 / mi) +344ft 4:21 / mi

Dawdling on the roads around home

Yoga (Sun Salutations) 8:00 [1]
shoes: Manduka Eko Rubber

Wednesday Apr 13, 2016 #

6 AM

Bike (Raleigh-Rollers) 20:00 [3] 5.5 mi (3:38 / mi)
rhr:41 slept:7.0 weight:105lbs

Dresden Dolls

Yoga (Running-Twists) 20:00 [1]
shoes: Manduka Eko Rubber

6 PM

Run (Slog) 1:17:23 [3] 8.55 mi (9:03 / mi) +449ft 8:37 / mi
shoes: Brooks Cascadia 10 again

Roads around home. Was supposed to be 'steady', but pretty stiff, sore, slower than easy pace - but it definitely was not easy! Stayed on soft shoulders as much as I could - no acute pains, so that's good!

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

Tuesday Apr 12, 2016 #

6 AM

Bike (Raleigh-Rollers) 30:00 [3] 8.5 mi (3:32 / mi)
rhr:41 slept:6.0 weight:105lbs

Dresden Dolls

Strength (arms) 10:00 [3]

5 PM

Run warm up/down (for Hills) 1:44:35 [3] 9.9 mi (10:34 / mi) +886ft 9:44 / mi
shoes: Altra Intuition 2.0D pink

From home to Church on Cody, then 4 strides for warm up, 3 miles almost all uphill for cool down, maybe that wasn't the best idea! Actually wasn't terrible, just went slow. This includes all the walk/jog recovery between intervals.

Run hills (Taconey ) 26:00 [5] 3.5 mi (7:26 / mi) +1240ft 5:34 / mi
shoes: Altra Intuition 2.0D pink

4 x 2 min, 4 x 15 sec. each of high bounds, high knees, long bounds, sprints, repeated both sets, 8 slight down hill strides - walk/jog to starting point between each interval. That was hard, upper legs are getting sore, hopefully I can walk tomorrow. Fun though ! ?
C • Sounds like a fun workout :) 1

Monday Apr 11, 2016 #

6 PM

Yoga (Padma Class) 55:00 [1]
slept:8.0 shoes: Manduka Eko Rubber

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