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Training Log Archive: ljbean

In the 7 days ending Jan 28, 2018:

	activity	#	time	miles		km		+ft
	Run	7	8:23:18	48.2	(10:27)	77.57	(6:29)	3194
	Yoga	5	2:43:00
	Bike	3	2:17:05	22.18	(6:11)	35.69	(3:50)	781
	Strength	2	25:00
	Total	13	13:48:23	70.38		113.27		3974
averages - sleep:7.4 rhr:46 weight:105.8lbs

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Sunday Jan 28, 2018 #

9 AM

Run long (Northwoods!) 2:11:47 [4] 11.77 mi (11:12 / mi) +1115ft 10:16 / mi
rhr:47 slept:7.5 weight:106.6lbs shoes: Altra Lone Peak 3.5

Started with Jarrow and Aaron at least, couldn't hang on though. Lester-Amity trails from Jarrow's, I bailed off on Jean Duluth after Amity (less icy than the single track - yay!) My legs just are not doing the uphills! And I was more chicken on the icy trails :)

3 PM

Yoga (Running-Shoulders) 40:00 [1]
shoes: Manduka Eko Rubber

skipped the most important pose - corpse

Saturday Jan 27, 2018 #

8 AM

Bike (Salsa Mukluk) 1:27:05 [3] 9.18 mi (9:29 / mi) +781ft 8:47 / mi
slept:7.0

from home - snomo and Brewer - trails pretty good, weather pretty good, had fun getting outdoors on the bike - may not happen again for a while :(

2 PM

Run (Regular Run) 58:27 [3] 6.0 mi (9:45 / mi) +322ft 9:16 / mi
shoes: Altra Torin 2.5

Dry Roads! Supposed to be 'recovery' run, I got greedy though - took it easy, but probably need to go less time to count as recovery...

5 PM

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

skipped intermediate vinyasas - good

Friday Jan 26, 2018 #

7 AM

Yoga (sun sals + easy) 23:00 [1]
rhr:45 slept:8.0 weight:106lbs shoes: Manduka Eko Rubber

3 PM

Run (Hartley) 1:01:51 [3] 5.23 mi (11:50 / mi) +600ft 10:40 / mi
shoes: Altra Kings

With Jarrow and Tom - luckily they were taking it easy and I could barely hang on! Good climbing, I need more climbing

Thursday Jan 25, 2018 #

6 AM

Bike (Raleigh-Rollers) 30:00 [3] 7.5 mi (4:00 / mi)
rhr:47 slept:7.0 weight:106.5lbs

tired to start, but ended up being OK
avg rpm low 70s

Strength (mostly arms) 15:00 [2]

7 PM

Run (Easy Run) 32:28 [3] 3.1 mi (10:28 / mi) +151ft 10:01 / mi
shoes: Altra Lone Peak 3.0 New

Even got company from Rudy for a few minutes on his bike ride home!

Wednesday Jan 24, 2018 #

6 PM

Run (Lakewalk) 1:37:06 [3] 10.17 mi (9:33 / mi) +279ft 9:18 / mi
slept:8.0 shoes: Altra Lone Peak 3.5

a couple miles on my own, the 'usual' with Mae, Marcus, and Ron - in the 9 min/mi range, but felt so fast! a couple more on my own

Tuesday Jan 23, 2018 #

6 AM

Bike (Raleigh-Rollers) 20:00 [2] 5.5 mi (3:38 / mi)
ahr:135 max:145 slept:7.0

tired
avg rpm high 70s

Strength (mostly arms) 10:00 [2]

4 PM

Run (Warm up/down) 1:14:20 [3] 7.28 mi (10:13 / mi) +300ft 9:50 / mi
shoes: Altra Kings

~3 mi. w/u, 3.5 c/d, rest between repeats

Run hills (hill sprints) 5:00 [5] 0.6 mi (8:20 / mi) +250ft 5:58 / mi
shoes: Altra Kings

10 on Ugstad south of Morris Thomas

Yoga (Sun Sals) 10:00 [1]
shoes: Manduka Eko Rubber

Monday Jan 22, 2018 #

5 PM

Run (Easy Run) 42:19 [3] 4.05 mi (10:27 / mi) +177ft 10:02 / mi
slept:7.5 weight:104lbs shoes: Altra Lone Peak 3.0 New

out and back, snowy roads

Yoga (Running - Basics) 30:00 [1]
shoes: Manduka Eko Rubber

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