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Training Log Archive: ljbean

In the 7 days ending Apr 30, 2016:

activity

time

miles

+ft

Run

8:19:03

57.4

(8:42)

92.38

(5:24)

3857

Bike

3:22:55

49.39

(4:07)

79.49

(2:33)

909

Yoga

2:40:00

Strength

35:00

Total

14:56:58

106.79

171.86

4765

[1-5]

14:41:58

averages - sleep:7.4 rhr:44 weight:104.7lbs

3:42

0:00

» now

Saturday Apr 30, 2016 #

Event: Get in Gear

8 AM

Run warm up/down 1:10:00 [3] 7.01 mi (9:59 / mi) +449ft 9:25 / mi
shoes: Brooks Launch 3

~3 mi warm up with some strides, ~4 mi c/d - most with Jarrow and Anna, Donny, Harry, Aaron, Kim, probably someone else for some too

Run race (Get in Gear) 41:50 [5] 6.25 mi (6:42 / mi) +151ft 6:33 / mi
rhr:44 slept:6.5 weight:105lbs shoes: Nike LunaRacer 3

PW - just wouldn't go: 6:47, 6:37, 6:41, 6:51, 6:35, 6: 42

C • Race! 3

4 PM

Bike (Kona-Jake) 1:05:40 [3] 14.18 mi (4:38 / mi) +509ft 4:29 / mi

windy

Strength (random) 10:00 [2]

Friday Apr 29, 2016 #

3 PM

Run (Easy Run) 54:04 [3] 6.28 mi (8:37 / mi) +344ft 8:11 / mi
slept:7.5 shoes: Altra Intuition 2.0D pink

roads around home - got to wear shorts! 6 strides after 4 miles

Yoga (sun sals) 10:00 [1]

on the deck

Thursday Apr 28, 2016 #

6 AM

Bike (Raleigh-Rollers) 33:23 [3] 9.0 mi (3:43 / mi)
rhr:40 slept:7.0 weight:104lbs

Dresden Dolls

Strength (mostly arms) 15:00 [3]

5 PM

Run (Regular Run) 1:00:02 [3] 7.11 mi (8:27 / mi) +390ft 8:02 / mi
shoes: Brooks Launch 3

Roads around home - pretty sluggish to start, felt better by the end

C • Good luck Saturday!!! 1

Yoga (easy/stretchy) 15:00 [0]

Wednesday Apr 27, 2016 #

5 PM

Run warm up/down (warm up) 37:13 [3] 4.27 mi (8:43 / mi) +207ft 8:20 / mi
slept:7.5 shoes: Solomon SensePro 2

with Anna - race course to road and back, then another mile on the Munger with 4 stride outs

Run race (Western Waterfront) 32:39 [5] 4.79 mi (6:49 / mi) +167ft 6:36 / mi
shoes: Solomon SensePro 2

Legs tired, but OK otherwise. Wind pretty brutal for first mile of the return trip - Chris on my heels kept me motivated though, so only ~30 sec. slower for the 2nd half.

Run warm up/down (cool down) 18:23 [3] 1.94 mi (9:29 / mi) +138ft 8:53 / mi
shoes: Solomon SensePro 2

Western Waterfront east of race course - listening to Jarrow and Anna chat for the most part, pretty tired and starving by the end

Tuesday Apr 26, 2016 #

5 AM

Run warm up/down 1:24:00 [3] 8.43 mi (9:58 / mi) +170ft 9:47 / mi
shoes: Altra Intuition 2.0D pink

warm up and cool down on Getchell - have warm up strides and recovery walk/jogs in here too.

Run hills (St. Louis River Rd) 34:00 [4] 4.0 mi (8:30 / mi) +1450ft 6:20 / mi
rhr:40 slept:7.0 weight:105lbs 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 tired/less distance covered than last week - some of this effort was closer to 5

6 PM

Bike (Kona-Jake) 47:52 [3] 10.21 mi (4:41 / mi) +400ft 4:31 / mi

roads around home

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

Monday Apr 25, 2016 #

6 PM

Yoga (Running-Basics) 30:00 [1]
rhr:50 slept:8.0 shoes: Manduka Eko Rubber

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

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