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Training Log Archive: ljbean

In the 7 days ending Mar 4, 2018:

	activity	#	time	miles		km		+ft
	Run	8	10:42:25	62.49	(10:17)	100.57	(6:23)	4320
	Yoga	4	2:20:00
	Hike/Walk	1	1:10:00	3.5	(20:00)	5.63	(12:26)
	Bike	1	1:06:09	8.1	(8:10)	13.04	(5:04)	607
	Strength	1	10:00
	Total	12	15:28:34	74.09		119.24		4927
averages - sleep:7.6 rhr:46 weight:106.9lbs

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Sunday Mar 4, 2018 #

7 AM

Run (SHT) 2:01:05 [3] 9.52 mi (12:43 / mi) +1204ft 11:22 / mi
slept:8.0 shoes: Altra Kings

out and back snomo and SHT - mostly 'runnable' but a bit lumpy, and slightly more rugged on exposed areas. good

3 PM

Bike (Salsa Mukluk) 1:06:09 [3] 8.1 mi (8:10 / mi) +607ft 7:38 / mi

Piedmont - decent

Saturday Mar 3, 2018 #

7 AM

Run long (Orange Street) 2:18:05 [3] 14.23 mi (9:42 / mi) +984ft 9:06 / mi
slept:8.0 weight:107lbs shoes: Altra Lone Peak 3.5

similar to last week, good

5 PM

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

skipped intermediate vinyasas

Friday Mar 2, 2018 #

8 AM

Yoga (mini Ashtanga) 30:00 [1]
rhr:44 slept:8.0 weight:107lbs shoes: Manduka Eko Rubber

through standing

11 AM

Run (Recovery Run) 39:36 [3] 4.15 mi (9:33 / mi)
shoes: Altra Torin 2.5

getting pretty nice out, thought I'd beat the crowds

Thursday Mar 1, 2018 #

7 AM

Run (To Work) 59:14 [3] 6.09 mi (9:44 / mi) +171ft 9:28 / mi
rhr:50 slept:7.0 shoes: Altra Kings

MT-24th-bike path - some icy spots, mostly fine, legs a little sluggish

4 PM

Run (Home from Work) 1:19:25 [3] 7.6 mi (10:27 / mi) +915ft 9:23 / mi
shoes: Altra Kings

Not too shabby. Happened to join up with Jarrow a couple miles, stopped at Lincoln Park Farmers Market, ran up 40th ~2 miles ~25 min ~750' climb

Strength (mostly arms) 10:00 [2]

Yoga (Running-Hips I) 20:00 [1]
shoes: Manduka Eko Rubber

Wednesday Feb 28, 2018 #

6 AM

Run (Snomo and Road) 1:34:33 [3] 9.39 mi (10:04 / mi) +472ft 9:37 / mi
rhr:44 slept:7.0 weight:107lbs shoes: Altra Lone Peak 3.5

west on snowmobile trail, back on Morris Thomas - the swamps were at least 10 degrees colder, not dressed for that! Nice run otherwise

Tuesday Feb 27, 2018 #

6 AM

Run (Warm up/down) 52:14 [3] 5.23 mi (9:59 / mi) +210ft 9:37 / mi
rhr:44 slept:7.0 weight:106.5lbs shoes: Altra Kings

~2 mi w/u, 2+ mi c/d, 2 min. between intervals
Out and back on Hermantown Rd. West, with Getchell tacked on to the start

Run tempo (intervals) 24:00 [4] 3.0 mi (8:00 / mi) +200ft 7:31 / mi
shoes: Altra Kings

8 x 3 minutes - first 5 great, a little tired last 3 (slightly more uphill on those too)

12 PM

Note

thai yoga!

Monday Feb 26, 2018 #

11 AM

Hike/Walk (Lakewalk) 1:10:00 [2] 3.5 mi (20:00 / mi)
rhr:46 slept:8.0 weight:107lbs

lunch stroll

5 PM

Run (Recovery Run) 34:13 [3] 3.28 mi (10:26 / mi) +164ft 9:58 / mi
shoes: Altra Lone Peak 3.0 New

what a slug! Lower legs/feet a little achy, think I'm done with those shoes, only 530 miles.

Yoga (mini Ashtanga) 30:00 [1]
shoes: Manduka Eko Rubber

through standing poses

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