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Training Log Archive: ljbean

In the 7 days ending Apr 2, 2017:

	activity	#	time	miles		km		+ft
	Run	5	9:05:03	44.44	(12:16)	71.52	(7:37)	6921
	Bike	2	4:30:37	29.7	(9:07)	47.8	(5:40)	4049
	Hike/Walk	3	2:33:21	8.0	(19:10)	12.88	(11:55)	2640
	Strength	2	50:00
	Yoga	2	40:00
	Total	7	17:39:01	82.14		132.19		13610
	[1-5]	7	17:34:01
averages - sleep:8

5:05

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Sunday Apr 2, 2017 #

11 AM

Hike/Walk (Elijay, GA) 1:30:00 [3] 5.0 mi (18:00 / mi) +2000ft 13:03 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

3+ miles/1 hour with Rudy to the top of Springer Mtn/southern terminus of Appalachian Trail - esitmate a couple more miles hiking up climbs during the run - Beautiful day

Run long (Elijay, GA) 3:35:00 [4] 17.0 mi (12:39 / mi) +1850ft 11:28 / mi
shoes: Altra Lone Peak 3.0

out and back, mostly on Appalachian Trail - sooooo many people. Felt pretty good, last hour a bit tired. Fig bar, banana, and hard candy, and lots of water consumed

Saturday Apr 1, 2017 #

Note
(rest day)

Volunteering at Georgia Death Race - all day at Winding Stair Gap Aid Station (mile 47)

Friday Mar 31, 2017 #

11 AM

Run (Elijay, GA) 1:57:19 [3] 10.22 mi (11:29 / mi) +1657ft 9:57 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

Forest roads and Jones Creek Dam trail - turned around at an hour, pretty equal climbing both ways and a couple stops to chat on the way back, but just felt great and cruised along

Thursday Mar 30, 2017 #

9 AM

Hike/Walk (Elijay, GA) 18:21 [2] 1.0 mi (18:21 / mi) +240ft 14:57 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

Pinhoti Trail - warm up for the run

Run (Elijay, GA) 1:18:14 [3] 6.0 mi (13:02 / mi) +1944ft 9:59 / mi
shoes: Altra Lone Peak 3.0

out and back on Pinhoti - hiked some of the steeper climbs - felt pretty good - muggy morning

3 PM

Bike (Elijay, GA) 1:51:57 [3] 12.08 mi (9:16 / mi) +1749ft 8:09 / mi
shoes: Juliana Furtada 27.5

Bull Mountain - fairly grueling climb first half and some sketchy descending, but overall less scary and more manageable than expected

Strength (mostly arms) 25:00 [2]

Yoga (easy/stretchy) 5:00 [0]

just a few minutes before Rudy said we had to move to a better spot

Wednesday Mar 29, 2017 #

1 PM

Run (Elijay, GA) 1:20:39 [3] 6.22 mi (12:58 / mi) +971ft 11:18 / mi
slept:8.0 shoes: Altra Superior 2.0

Bear Creek Loop - minor stream crossings until the end - then a little bank scramble. Nice, scenic mix of single and double track - saw no bears

Yoga (mini Ashtanga) 35:00 [1]

skipped most of the closing stuff, someone else pulled into the trailhead and I was too shy

Tuesday Mar 28, 2017 #

12 PM

Hike/Walk (Duckworth, TN) 45:00 [1] 2.0 mi (22:30 / mi) +400ft 18:55 / mi
slept:7.0 shoes: Altra Superior 2.0

easy stroll on the Quartz Loop for a 'recovery' day

C • How many states have you 4

Monday Mar 27, 2017 #

12 PM

Bike (Duckworth, TN) 2:38:40 [3] 17.62 mi (9:00 / mi) +2300ft 8:01 / mi
slept:9.0 shoes: Juliana Furtada 27.5

Tanasi Trails - good mix of forest road, double track, and semi-technical single track - no ridiculous climbs/descents, but plenty of good challenges for me

Strength (random) 25:00 [2]

after a little snack

Run (easier) 53:51 [3] 5.0 mi (10:46 / mi) +499ft 9:50 / mi
shoes: Altra Superior 2.0

Was supposed to be half-hour, but felt unreasonably good and got greedy - mostly flat/easy trail - 4th mile was most of the climbing, 5th mile back down and a few minutes faster :)

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