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Training Log Archive: ljbean

In the 7 days ending Mar 11, 2018:

activity # timemileskm+ft
  Run9 6:51:04 41.24(9:58) 66.37(6:12) 1457
  Bike1 1:23:58 8.34(10:04) 13.42(6:15) 709
  Yoga2 1:10:00
  Hike/Walk1 45:00 2.5(18:00) 4.02(11:11)
  Strength1 10:00
  Total12 10:20:02 52.08 83.81 2166
averages - sleep:7.3 rhr:43 weight:106.7lbs

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Sunday Mar 11, 2018 #

6 AM

Run (Atlantic, IA) 41:19 [3] 4.07 mi (10:09 / mi)
rhr:44 slept:6.5 shoes: Altra Kings

~3 mi w/u, 1 mi c/d

Run tempo (short tempo) 16:00 [4] 2.0 mi (8:00 / mi)
shoes: Altra Kings

impressive how slow-twitch I've become

Saturday Mar 10, 2018 #

5 AM

Run (Atlantic, IA) 33:30 [3] 3.36 mi (9:58 / mi)
slept:6.5 shoes: Altra Torin 2.5

Another hard morning to get going
6 PM

Yoga (sun sals + easy) 25:00 [1]

Friday Mar 9, 2018 #

5 AM

Run (Atlantic, IA) 38:40 [3] 4.0 mi (9:40 / mi)
slept:7.0 shoes: Altra Kings

10 ~30 sec. strides, ~1 min rest 2nd half
6 PM

Run (Atlantic, IA) 38:26 [3] 4.08 mi (9:25 / mi)
shoes: Altra Torin 2.5

tired and hungry - planned on 2 miles to get myself out there, then got greedy

Strength (mostly arms) 10:00 [2]

Thursday Mar 8, 2018 #

5 AM

Run (Atlantic, IA) 33:38 [3] 3.25 mi (10:21 / mi)
slept:7.0 shoes: Altra Kings

cheaper hotel this trip, but right on a bike path! North on the T-Bone trail, have to get used to earlier rising
6 PM

Run (Atlantic, IA) 31:00 [3] 3.11 mi (9:58 / mi)
shoes: Altra Torin 2.5

South on T-Bone. Have to get used to later running

Wednesday Mar 7, 2018 #

7 AM

Run (Easy Run) 52:14 [3] 5.22 mi (10:00 / mi) +276ft 9:32 / mi
slept:8.0 weight:106lbs shoes: Altra Lone Peak 3.5

wanted a few more miles this morning, but overslept. Legs a little tired, but overall OK. Afternoon drive to Iowa!

Tuesday Mar 6, 2018 #

7 AM

Run (To Work) 55:26 [3] 5.65 mi (9:49 / mi) +256ft 9:24 / mi
rhr:42 slept:8.0 weight:107.4lbs shoes: Altra Kings

via Piedmont - not as clear as I had hoped, still super windy though!
2 PM

Run (Home from Work) 1:10:51 [3] 6.5 mi (10:54 / mi) +925ft 9:36 / mi
shoes: Altra Kings

via Lincoln Park Drive-Hutchinson - mile 4 got in 430' of climb :)
nice little tailwind

Bike (Salsa Mukluk) 1:23:58 [3] 8.34 mi (10:04 / mi) +709ft 9:19 / mi

Brewer still sucks - slow going and hiking in there, snomo trail and Piedmont pretty great though!

Monday Mar 5, 2018 #

12 PM

Hike/Walk (Lakewalk) 45:00 [2] 2.5 mi (18:00 / mi)
slept:8.0

sooooo windy
5 PM

Yoga (Running-Shoulders) 45:00 [1]
shoes: Manduka Eko Rubber

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