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Training Log Archive: ljbean

In the 7 days ending Apr 24, 2016:

	activity	#	time	miles		km		+ft
	Run	6	9:15:34	65.62	(8:28)	105.6	(5:16)	4215
	Bike	6	4:17:57	60.14	(4:17)	96.79	(2:40)	1571
	Yoga	2	1:50:00
	Strength	2	30:00
	Total	11	15:53:31	125.76		202.39		5786
averages - sleep:6.9 rhr:43 weight:104.9lbs

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Sunday Apr 24, 2016 #

8 AM

Run (EASY!) 1:06:52 [3] 7.32 mi (9:08 / mi) +390ft 8:42 / mi
rhr:45 slept:8.0 shoes: Solomon SensePro 2

Roads around home, didn't get too soggy, new shoes felt a little confining, but no serious ouches yet

Strength (random) 10:00 [1]

12 PM

Bike (Raleigh-Rollers) 56:00 [3] 16.0 mi (3:30 / mi)

Dresden Dolls - sluggish for ~1/2 hr, then felt better - riding in the basement is harder now that I've gotten outside more

4 PM

Yoga (Ashtanga DVD) 1:30:00 [1]
shoes: Manduka Eko Rubber

OK - had to skip some of the vinyassas toward the end - left wrist getting a little angry

Saturday Apr 23, 2016 #

7 AM

Run long (Roads) 2:45:43 [3] 20.27 mi (8:11 / mi) +1079ft 7:47 / mi
slept:7.0 weight:105lbs shoes: Altra Intuition 2.0D pink

from home E on Skyline to ~Mesaba and back to St. Loius River Rd - Lavaque - Htown Rd - Stebner home. Legs fairly tired (I blame biking up a big hill), but not terrible, no pains, energy fine (egel at 10 miles). First 10 miles ~83 mins, next ten ~80 mins with more climbing, 7:30s final few miles, but didn't feel like it was that fast - so that is good!

4 PM

Bike (Kona-Jake) 46:10 [3] 10.18 mi (4:32 / mi) +364ft 4:23 / mi

Roads around home - no hurry

Strength (mostly arms) 20:00 [2]

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

Friday Apr 22, 2016 #

6 AM

Run (Easy Run) 1:00:42 [3] 6.71 mi (9:03 / mi) +325ft 8:39 / mi
slept:6.5 shoes: Brooks Cascadia 10 again

roads around home, pleasant, saw some mallards and a turkey

Bike (Kona-Jake) 32:01 [3] 8.1 mi (3:57 / mi) +141ft 3:53 / mi

To Barr - fun

6 PM

Bike (Kona-Jake) 45:47 [3] 8.56 mi (5:21 / mi) +866ft 4:53 / mi

Home from CPB Earth Day Happy Hour. Took Lincoln Park Drive up, ugh

Thursday Apr 21, 2016 #

6 AM

Run warm up/down (roads) 27:37 [3] 3.17 mi (8:43 / mi) +157ft 8:19 / mi
rhr:42 slept:6.5 weight:105lbs shoes: Brooks Launch 3

2 mi w/u Stebner-Htown Rd, 1 mi c/d Morris Thomas

Run tempo (Hilly?) 34:53 [4] 5.0 mi (6:59 / mi) +190ft 6:44 / mi
shoes: Brooks Launch 3

Lots of little hills, but not as much elevation gain as I thought I would get. Htown Rd from ~Lavaque - Ugstad - MG Rd - Lavaque to ~ MT. Miles: 7:15, 7:10, 7:00, 6:39 (~82' elev. loss!), 6:49. Felt good

Wednesday Apr 20, 2016 #

7 AM

Bike (Kona Jake) 34:59 [3] 8.45 mi (4:08 / mi)
rhr:42 slept:7.5

To Work!

5 PM

Bike (Kona-Jake) 43:00 [3] 8.85 mi (4:52 / mi) +200ft 4:45 / mi

To Canal Park! Nice weather - headwind for most, but not bad

Run (Steady) 1:22:06 [3] 10.15 mi (8:05 / mi) +302ft 7:52 / mi
shoes: Altra Lone Peak 2.0

Lakewalk - first couple miles with Sam, included a pit stop and a stretch stop (~2 min, didn't stop watch), then she took off on some intervals. Stuck to dirt edge as much as possible and took the Ledges trail - felt pretty good the whole time, and with a little tail wind assistance ran ~38 min for final 5 miles

Tuesday Apr 19, 2016 #

5 AM

Run warm up/down 1:23:41 [3] 8.5 mi (9:51 / mi) +250ft 9:35 / mi
slept:6.0 weight:104.6lbs shoes: Altra Intuition 2.0D pink

warm up from home to St. Loius River Rd - 4 strides on Getchell, cool down back home of Getchell/Stebner - also have recovery jogs in here

Run hills (St. Louis River Rd.) 34:00 [4] 4.5 mi (7:33 / mi) +1522ft 5:43 / mi
shoes: Altra Intuition 2.0D pink

4 x 2 min, 4 x :15 ea high bounds, high knees, long bounds, sprint - repeat - then another 4 x 2 min - then 8 ~100m strides slight down hill - jog to start between all - more gradual hill and even pace than last week

6 PM

Note

myofascial release session - ?

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