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Training Log Archive: ljbean

In the 7 days ending Jun 5, 2016:

activity # timemileskm+ft
  Run6 7:44:15 55.8(8:19) 89.8(5:10) 2191
  Yoga4 2:45:00
  Bike2 1:59:18 20.04(5:57) 32.25(3:42) 1093
  Strength1 8:00
  Total10 12:36:33 75.84 122.05 3284
averages - sleep:6.9 rhr:45 weight:105.7lbs

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MoTuWeThFrSaSu

Sunday Jun 5, 2016 #

7 AM

Run (longish) 1:30:00 [3] 10.67 mi (8:26 / mi) +477ft 8:06 / mi
slept:7.0 weight:106lbs shoes: Altra Intuition 2.0D pink

Stebner-Htown-Midway-Maple Grove-Ugstad-Arrowead, started tempo halfway to Lavaque (mile 9.5), cool down on Thompson-Getchell-Shelby-Stenber

Run tempo (long run finish) 30:00 [4] 4.4 mi (6:49 / mi) +150ft 6:36 / mi
shoes: Altra Intuition 2.0D pink

Arrowhead-Lavaque-Thompson ~1/4 mile - caveat: plenty of downhill and tailwind!
3 PM

Bike (Kona-Jake) 44:15 [3] 10.2 mi (4:20 / mi) +358ft 4:12 / mi

~25 minutes for 1st half - more downhill and tailwind made for a fun 2nd half!

Yoga (sun salutations) 15:00 [1]
shoes: Manduka Eko Rubber

Saturday Jun 4, 2016 #

7 AM

Run (Easy Run) 1:30:48 [3] 10.23 mi (8:53 / mi) +554ft 8:27 / mi
slept:7.0 shoes: Brooks Cascadia 10 again

out and back from home - Skyline-24th
4 PM

Yoga (Running-Shoulders) 45:00 [1]
shoes: Manduka Eko Rubber

Friday Jun 3, 2016 #

6 AM

Run warm up/down (roads around home) 43:00 [3] 5.0 mi (8:36 / mi) +213ft 8:16 / mi
slept:7.0 shoes: Nike LunaRacer 3

Stebner - Maple Grove to Lavaque w/u, Htown ~Lavaque - Morris Thomas c/d

Run intervals (200s) 20:45 [4] 3.0 mi (6:55 / mi) +115ft 6:40 / mi
shoes: Nike LunaRacer 3

Tried 200m hard, 200m marathon pace x 12 - accidentally jogged after 1st hard one, then didn't pay too close of attention to distances, but got 12 in 3 miles, so close enough! Maybe need to get on a track next time I train for a marathon!
5 PM

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

My hamstrings did regret this decision at the beginning of Sunday's run

Thursday Jun 2, 2016 #

6 AM

Run (easy run) 57:45 [3] 6.64 mi (8:42 / mi) +292ft 8:21 / mi
rhr:40 slept:6.0 weight:105.4lbs shoes: Altra Intuition 3.0

roads around home - new shoes - AOK

Strength (mostly arms) 8:00 [2]

Wednesday Jun 1, 2016 #

6 PM

Run warm up/down (warm up) 28:00 [3] 3.0 mi (9:20 / mi)
slept:7.5 shoes: Altra Lone Peak 2.0

Millenium Trail with Jarrow and Sam - also rounded up a little for walk/jog to start with Anna

Run race (Millenium Trail) 19:30 [5] 3.03 mi (6:26 / mi)
shoes: Solomon SensePro 2

First mile felt fast but manageable, not far into the 2nd mile began to feel tired, 3rd mile - just tried not to think and let the guys ahead pull me along (thanks Jarrow!) miles splits: 6:21, 6:36, 6:22

Run warm up/down (Millenium Trail) 23:50 [3] 2.64 mi (9:02 / mi)
shoes: Solomon SensePro 2

Jarrow, Anna, Jonas - I think some others floating around - actually felt pretty decent

Tuesday May 31, 2016 #

6 AM

Run (Regular Run) 1:00:37 [3] 7.19 mi (8:26 / mi) +390ft 8:01 / mi
slept:7.0 shoes: Altra Intuition 2.0D pink

roads and shoulders around home - good

Monday May 30, 2016 #

3 PM

Bike (Homebrew) 1:15:03 [3] 9.84 mi (7:38 / mi) +735ft 7:07 / mi
rhr:50 slept:7.0 shoes: Juliana Furtada 27.5

out and back from home - fun, beautiful afternoon
after lawn-mowing

Yoga (Sun Sals) 15:00 [1]

on the deck

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