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Training Log Archive: ljbean

In the 7 days ending Aug 14, 2016:

	activity	#	time	miles		km		+ft
	Run	4	8:24:10	46.62	(10:49)	75.03	(6:43)	2938
	Bike	2	5:11:00	32.38	(9:36)	52.11	(5:58)	4505
	Hike/Walk	2	3:55:10	10.33	(22:46)	16.63	(14:09)	5503
	Strength	2	30:00
	Yoga	1	10:00
	Total	7	18:10:20	89.33		143.76		12946
	[1-5]	7	18:00:20
averages - sleep:8.5

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Sunday Aug 14, 2016 #

1 PM

Run (Spokane, WA) 2:43:42 [3] 12.53 mi (13:04 / mi) +2149ft 11:14 / mi
slept:9.0 shoes: Altra Lone Peak 3.0

Beacon Hill - 90s and sunny - I was good for ~90 minutes, had a fig bar, but didn't get much of a pick up - pretty much melted after that, was hoping for over 3 hours...but after a break back at the van, I felt like garbage and decided to be done.

5 PM

Strength (random) 20:00 [2]

killing time while Rudy was biking (post refuel and submersion in Spokane River)

Saturday Aug 13, 2016 #

12 PM

Run (Spirit Lake, ID) 1:28:00 [3] 9.39 mi (9:22 / mi) +381ft 9:01 / mi
slept:8.0 shoes: Altra Intuition 3.0

dirt and tar roads - hot out at least!

Friday Aug 12, 2016 #

12 PM

Bike (Coeur d'Alene, ID) 1:00:00 [4] 6.29 mi (9:32 / mi) +1480ft 7:48 / mi
slept:8.0 shoes: Juliana Furtada 27.5

Beauty Creek Rd - uphill portion of out and back where I rode with Rudy to 'the top' of a road, then he found some single track to come down, where I went back down the road - attempting some form of recovery - definitely a little tired and sore from my reckless downhill yesterday :)

Bike (Coeur d'Alene, ID) 21:00 [2] 6.29 mi (3:20 / mi)
shoes: Juliana Furtada 27.5

had to slow down for a few potholes and hairpin turns - but a lot of wide open fun!

Strength (random) 10:00 [2]

half hearted stuff - just not interested today (but my poor little arms are getting so small!)

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

Thursday Aug 11, 2016 #

1 PM

Hike/Walk (Lost Creek, ID) 2:00:00 [3] 5.0 mi (24:00 / mi) +3000ft 15:18 / mi
slept:9.0 shoes: Altra Lone Peak 3.0

Lost Creek Trail - I estimated ~150 trees down trees crawled over in the first 5 miles - pretty nice trail otherwise!

Run (Lost Creek, ID) 1:00:00 [3] 3.9 mi (15:23 / mi) +100ft 15:01 / mi
shoes: Altra Lone Peak 3.0

mostly jogged the final stretch of the trail - maybe another 50 trees down

Run (Lost Creek, ID) 1:42:19 [3] 12.6 mi (8:07 / mi)
shoes: Altra Intuition 3.0

Opted to take the gravel road back to camp instead of the original plan of trail out and back - top was a lot of flat and even little climbs, but absolutely cruise the second half! Mile 6 would have been sub-8 if I didn't have to stop and do some yelling and jogging until a bull moose got off the road!! Rest of the run was faster and faster - mile 11 in 6:47!!!!. Over 2400 ft descent overall

Wednesday Aug 10, 2016 #

2 PM

Hike/Walk (Flathead Lake MT) 1:55:10 [3] 5.33 mi (21:36 / mi) +2503ft 14:57 / mi
slept:8.0 shoes: Solomon SensePro 2

Beardance Trail on the east side of Flathead Lake - soggy, technical trail - another one I'm glad I opted not to bike with Rudy!

Run (Flathead Lake MT) 1:30:09 [3] 8.2 mi (11:00 / mi) +308ft 10:37 / mi
shoes: Solomon SensePro 2

Flat 3 miles and descent - warmed up by the last mile! (~50 degrees! Rudy biked and spent an hour in the van warming up his hands and feet)

Monday Aug 8, 2016 #

12 PM

Bike (Whitefish, MT) 3:50:00 [3] 19.8 mi (11:37 / mi) +3025ft 10:09 / mi
slept:9.0 shoes: Juliana Furtada 27.5

Ingalls Mountain, Trail 480, and some gravel road - lots of hiking the bike, this was essentially hiking trail! I had quite a bit of frustration, but some fun, rideable stuff too - I did wimp out of the last 2 miles of downhill and finished with 2 miles of gravel, then 2 miles of tar road. Rounded time down ~18 minutes for chatting with an old local.

C • Shooooot 3

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