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Training Log Archive: ljbean

In the 7 days ending May 22, 2016:

	activity	#	time	miles		km		+ft
	Run	6	8:34:07	61.18	(8:24)	98.46	(5:13)	3524
	Bike	1	1:16:50	9.83	(7:49)	15.82	(4:51)	755
	Yoga	2	30:00
	Strength	1	10:00
	Total	8	10:30:57	71.01		114.28		4279
averages - sleep:6.8 rhr:44 weight:104.7lbs

4:07

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Sunday May 22, 2016 #

7 AM

Run long (roads) 2:05:13 [3] 15.89 mi (7:53 / mi) +804ft 7:31 / mi
rhr:45 slept:7.5 weight:104.6lbs shoes: Altra Intuition 2.0D pink

~13.5 miles before tempo portion, Stebner-Skyline-Piedmont/Htown Rd-Midway-Maple Grove-Stebner

Run tempo 30:00 [4] 4.13 mi (7:16 / mi) +92ft 7:07 / mi
shoes: Altra Intuition 2.0D pink

not what I was hoping for, legs just didn't want to go

5 PM

Bike (Homebrew) 1:16:50 [3] 9.83 mi (7:49 / mi) +755ft 7:17 / mi
shoes: Juliana Furtada 27.5

fun

Yoga (sun sals + easy) 15:00 [1]

on the deck

Saturday May 21, 2016 #

3 PM

Run (SHT!) 58:12 [3] 5.14 mi (11:19 / mi) +705ft 10:01 / mi
slept:7.0 shoes: Solomon SensePro 2

With Sam - short out and back from Oberg toward Sawbill after working aid station - nice!

Friday May 20, 2016 #

5 AM

Run warm up/down 55:00 [3] 5.8 mi (9:29 / mi) +250ft 9:07 / mi
shoes: Nike LunaRacer 3

~3 mile w/u with 5 strides, ~1.5 mi c/d, 1 min walk/jog between intervals

Run intervals (road repeats) 45:00 [5] 6.9 mi (6:31 / mi) +229ft 6:19 / mi
rhr:44 slept:4.0 weight:104.6lbs shoes: Nike LunaRacer 3

15 x 3 min - 1st half pretty tired, 2nd half better despite more hills (wasn't super windy, but more sheltered 2nd half). MG Rd from ~Lavaque - Midway, down to Htown Rd back to Lavaque, down to Thompson Rd.

Thursday May 19, 2016 #

6 AM

Yoga (core) 15:00 [1]
rhr:42 slept:7.0 weight:105lbs

5 PM

Run (Regular Run) 1:00:03 [3] 6.78 mi (8:51 / mi) +348ft 8:27 / mi
shoes: Altra Intuition 2.0D pink

sluggish

Strength (random) 10:00 [2]

Wednesday May 18, 2016 #

5 PM

Run warm up/down (Woodland) 58:55 [3] 6.06 mi (9:43 / mi) +485ft 9:02 / mi
slept:7.5 shoes: Solomon SensePro 2

warm up with Marcus, cool down with Jarrow, then Molly

Run race (NMTC-Woodland) 26:04 [5] 3.28 mi (7:57 / mi) +404ft 7:07 / mi
shoes: Solomon SensePro 2

Felt like I ran hard at least

Tuesday May 17, 2016 #

6 AM

Run (Minot) 55:40 [3] 7.2 mi (7:44 / mi) +207ft 7:32 / mi
slept:7.5 shoes: Brooks Launch 3

with Mike Smith - bike path out and back (big down, then up for turnaround)

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