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Training Log Archive: ljbean

In the 7 days ending Feb 18:

activity # timemileskm+ft
  Run8 9:30:13 55.76(10:14) 89.74(6:21) 3502
  Bike3 4:44:33 31.32(9:05) 50.4(5:39) 2622
  Yoga4 1:20:00
  Strength1 15:00
  Total13 15:49:46 87.08 140.14 6124
averages - sleep:7.1 rhr:44 weight:105.7lbs

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MoTuWeThFrSaSu

Sunday Feb 18 #

8 AM

Run long (Snowy Roads) 1:59:30 [3] 12.15 mi (9:50 / mi) +689ft 9:20 / mi
rhr:45 slept:8.0 weight:106lbs shoes: Altra Kings

out and back from home - Skyline to Enger - not too shabby, took like an hour to feel warmed up and not like a slug!
4 PM

Yoga (Cycling-Shoulders) 30:00 [1]
shoes: Manduka Eko Rubber

Saturday Feb 17 #

8 AM

Run (SHT) 1:51:25 [3] 10.11 mi (11:01 / mi) +1247ft 9:52 / mi
slept:7.5 shoes: Altra Lone Peak 3.5

out and back from home - trail a little slick in spots, but all runnable
4 PM

Bike (Salsa Mukluk) 1:37:07 [3] 10.85 mi (8:57 / mi) +892ft 8:18 / mi

out and back Homebrew - skipped snomo trail on the way home

Friday Feb 16 #

7 AM

Yoga (mini Ashtanga) 27:00 [1]
rhr:43 slept:7.0 weight:106lbs shoes: Manduka Eko Rubber

Sun sals and standing sequence
4 PM

Run (Easy Run) 52:49 [3] 5.17 mi (10:13 / mi) +272ft 9:44 / mi

out and back, Shelby-Getchell, a little underdressed

Thursday Feb 15 #

7 AM

Run (Regular Run) 1:03:00 [3] 6.26 mi (10:04 / mi)
rhr:45 slept:7.5 shoes: Altra Kings

out and back snomo trail west - more or less warm up, recovery, cool down for hill repeats

Run hills (Snomo Trail) 10:00 [5] 1.0 mi (10:00 / mi) +500ft 6:47 / mi
shoes: Altra Kings

Hill/fartlek type run - went up all the steep little hills hard - time/distance probably not too accurate!
4 PM

Bike (Salsa Mukluk) 1:25:27 [3] 9.15 mi (9:20 / mi) +749ft 8:40 / mi

Brewer Loop CCW

Wednesday Feb 14 #

7 AM

Run (Easy Run) 33:29 [3] 3.27 mi (10:14 / mi) +180ft 9:44 / mi
rhr:43 slept:5.0 weight:105lbs shoes: Altra Lone Peak 3.0 New

roads around home

Strength (mostly arms) 15:00 [2]

12 PM

Bike (Salsa Mukluk) 1:41:59 [3] 11.32 mi (9:01 / mi) +981ft 8:20 / mi

out and back from home - Homebrew - great
5 PM

Run (Regular Run) 1:00:00 [3] 5.75 mi (10:26 / mi) +564ft 9:33 / mi
shoes: Altra Lone Peak 3.5

out and back, snomo trail west - so nice out!

Yoga (Sun Sals) 8:00 [1]
shoes: Manduka Eko Rubber

Tuesday Feb 13 #

7 AM

Run (Plainview, TX) 1:14:00 [3] 7.4 mi (10:00 / mi)
slept:8.0 shoes: Altra Kings

regular running plus rest between intervals (~3 mi before, 3.5 after) - as much trail and grassy field as I could find, probably less than 1/2 mile pavement :)

Run intervals (trail!) 5:00 [4] 0.6 mi (8:20 / mi) +50ft 7:43 / mi
shoes: Altra Kings

10 ~30 seconds hard on singletrack in middle of run, ~1 min rest between

Monday Feb 12 #

6 AM

Run (Plainview, TX) 41:00 [3] 4.05 mi (10:07 / mi)
slept:7.0 shoes: Altra Torin 2.5

recovery run

Yoga (Sun Sals) 15:00 [1]

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