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Training Log Archive: ljbean

In the 7 days ending Jan 16, 2017:

	activity	#	time	miles		km		+ft
	Bike	3	8:26:59	56.31	(9:00)	90.62	(5:36)	5473
	Run	4	6:40:01	37.34	(10:43)	60.09	(6:39)	3885
	Hike/Walk	3	4:42:34	15.05	(18:47)	24.22	(11:40)	3166
	Yoga	9	3:37:00
	Strength	3	30:00
	Total	14	23:56:34	108.7		174.93		12524
	[1-5]	13	23:16:34
averages - sleep:7.6

4:17

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Monday Jan 16, 2017 #

8 AM

Run (Prescott, AZ) 1:18:47 [3] 7.79 mi (10:07 / mi) +643ft 9:23 / mi
slept:8.0 shoes: Altra Intuition 3.0

Thumb Butte Road, then to Starbucks

C • Prescott 3

Hike/Walk (Prescott, AZ) 31:55 [2] 2.07 mi (15:25 / mi) +266ft 13:45 / mi
shoes: Altra Intuition 3.0

sidewalk

Strength (random) 10:00 [2]

2 PM

Yoga (Ashtanga) 55:00 [1]

skipped intermediate vinyasas

Sunday Jan 15, 2017 #

8 AM

Yoga (easy/stretchy) 10:00 [0]
slept:6.0

no more caffeine after 4 pm

10 AM

Bike (Cottonwood, AZ) 3:19:51 [3] 20.76 mi (9:38 / mi) +1739ft 8:55 / mi
shoes: Juliana Furtada 27.5

Dead Horse State Park area with Karlene and Michelle - a little tired from yesterday, but glad I went and got my butt kicked again by real mountain bikers. Few little breaks, according to Garmin ~20min non-moving time

5 PM

Yoga (sun sals) 15:00 [1]

Saturday Jan 14, 2017 #

11 AM

Bike (Black Canyon, AZ) 3:27:47 [3] 22.88 mi (9:05 / mi) +2323ft 8:17 / mi
slept:8.0 shoes: Juliana Furtada 27.5

Antelope Creek and Bumble Bee sections with Rudy, Trevor, and Karlene - had fun, was less technical than I remembered from our previous time here. Less than 10 minutes of breaks in there

6 PM

Yoga (mini Ashtanga) 50:00 [1]

Friday Jan 13, 2017 #

8 AM

Yoga (easy/stretchy) 10:00 [0]
slept:8.0

Run (Prescott, AZ) 2:03:07 [3] 11.03 mi (11:10 / mi) +1250ft 10:05 / mi
shoes: Altra Superior 2.0

Thumb Butte trails - felt way good

Strength (random) 10:00 [2]

Thursday Jan 12, 2017 #

7 AM

Yoga (mini Ashtanga) 45:00 [1]
slept:6.0

neck/shoulder stiff - skipped most vinyasas and intense shoulder stuff

11 AM

Hike/Walk (Prescott, AZ) 2:00:40 [3] 6.56 mi (18:24 / mi) +1670ft 14:49 / mi
shoes: Altra Lone Peak 3.0

Thumb Butte Loop - both directions - CW has 600' climb in 0.6 miles! also ~10 min of rock scrambling in there, didn't make it to the summit though

Wednesday Jan 11, 2017 #

9 AM

Run (Prescott, AZ) 2:15:30 [3] 12.41 mi (10:55 / mi) +1365ft 9:53 / mi
slept:9.0 shoes: Altra Superior 2.0

some different North Thumb Butte trails - felt pretty good - arms/shoulders tired toward end

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

2 PM

Bike (Prescott, AZ) 1:39:21 [3] 12.67 mi (7:50 / mi) +1411ft 7:06 / mi
shoes: Juliana Furtada 27.5

tired at times, but had fun! Pretty much reverse of the morning run, with different start onto trails

Tuesday Jan 10, 2017 #

9 AM

Run (Prescott, AZ) 1:02:37 [3] 6.11 mi (10:15 / mi) +627ft 9:20 / mi
slept:8.0 shoes: Altra Intuition 3.0

out and back Thumb Butte Rd

Strength (random) 10:00 [2]

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

2 PM

Hike/Walk (Prescott, AZ) 2:09:59 [2] 6.42 mi (20:15 / mi) +1230ft 17:08 / mi
shoes: Altra Lone Peak 3.0

Constellation and Dells again - good

Yoga (sun sals) 12:00 [1]

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