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Training Log Archive: ljbean

In the 7 days ending Dec 16, 2018:

activity # timemileskm+ft
  Run7 8:44:34 50.0(10:29) 80.47(6:31) 2914
  Bike6 7:42:51 53.54(8:39) 86.16(5:22) 3743
  Yoga3 2:10:00
  Hike/Walk2 1:45:00 7.0(15:00) 11.27(9:19)
  Strength1 20:00
  Total15 20:42:25 110.54 177.9 6657
  [1-5]15 20:27:25
averages - sleep:7.9 rhr:48 weight:107.6lbs

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MoTuWeThFrSaSu

Sunday Dec 16, 2018 #

8 AM

Run long (Longish) 1:58:39 [4] 12.0 mi (9:53 / mi) +520ft 9:30 / mi
ahr:150 rhr:50 slept:8.0 weight:108lbs shoes: Hoka Clifton 4

roads around home - legs definitely done for the week

Saturday Dec 15, 2018 #

Event: Chester Rim 5k
 
9 AM

Run (Warm up/down) 27:00 [3] 2.4 mi (11:15 / mi) +140ft 10:40 / mi
ahr:160 slept:8.0

For Chester Rim 5k

Run race (Chester Rim 5k) 36:25 [5] 3.58 mi (10:10 / mi) +460ft 9:04 / mi
ahr:177 shoes: Altra Kings 1.5

First couple miles fun, dead legs final climb - gotta start somewhere
3 PM

Bike (Salsa Mukluk) 1:10:10 [3] 7.98 mi (8:48 / mi) +460ft 8:20 / mi
ahr:96 max:142

Homebrew CCW - not very ambitious

Friday Dec 14, 2018 #

8 AM

Run (Longish) 1:39:05 [3] 10.04 mi (9:52 / mi) +430ft 9:29 / mi
ahr:175 max:187 slept:8.0 shoes: Altra Lone Peak 3.5 black

out and back Shelby-Getchell-HTown
3 PM

Bike (Salsa Mukluk) 1:00:19 [3] 7.73 mi (7:48 / mi) +500ft 7:21 / mi
ahr:125 max:148

Piedmont and Brewer

Thursday Dec 13, 2018 #

8 AM

Run (Longish) 1:42:10 [3] 8.6 mi (11:53 / mi) +680ft 11:03 / mi
ahr:150 max:190 rhr:47 slept:8.0 weight:107lbs shoes: Altra Lone Peak 4.0

Okerstrom-Snomo-Brewer Loop-Snomo-Getchell-Morris Thomas - nice morning
2 PM

Hike/Walk (strolling) 45:00 [2] 3.0 mi (15:00 / mi)
shoes: Hoka Clifton 4

from work to YMCA and back - Lake and sidewalks

Wednesday Dec 12, 2018 #

8 AM

Bike (Salsa Mukluk) 1:19:40 [3] 10.11 mi (7:53 / mi) +433ft 7:34 / mi
slept:7.5 weight:108lbs

To work via DT and Lincoln Park Drive - walked some icy patches
2 PM

Bike (Salsa Mukluk) 1:37:42 [3] 10.07 mi (9:42 / mi) +1140ft 8:46 / mi
ahr:135 max:162

Back home from work - tired legs! But rode more of the icy spots!

Run (Regular Run) 43:38 [3] 4.03 mi (10:50 / mi) +174ft 10:24 / mi
ahr:173 max:192 shoes: Altra Kings 1.5

Roads around home - legs still tired

Yoga (easy/stretchy) 15:00 [0]
shoes: Manduka Eko Rubber

Tuesday Dec 11, 2018 #

8 AM

Run (Strides) 1:00:13 [3] 6.11 mi (9:51 / mi) +275ft 9:27 / mi
ahr:168 max:184 slept:8.0 shoes: Altra Lone Peak 4.0

Out and back Shelby-Getchell with 10 ~100m strides, 1 minute rest on the way back - damp and chilly!

Strength (mostly arms) 20:00 [3]

1 PM

Bike (Salsa Mukluk) 1:32:37 [3] 9.97 mi (9:17 / mi) +680ft 8:44 / mi

Lolly-Homebrew-Lower Burner-Deerslayer - from home - seems like the harder direction

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

5 PM

Hike/Walk (strolling) 1:00:00 [2] 4.0 mi (15:00 / mi)
shoes: Altra Lone Peak 3.5

out and back Stebner to MG Road - a few nicely decorated houses, not necessarily worth the traffic though!

Monday Dec 10, 2018 #

7 AM

Run (Easy Run) 37:24 [3] 3.24 mi (11:33 / mi) +235ft 10:48 / mi
ahr:165 max:184 rhr:47 slept:8.0 weight:107.5lbs shoes: Altra Kings 1.5

out and back Okerstrom-Keenes-Mary Lane Drive - trying ice spikes, sounds like they may be needed for Chester on Saturday - help, but probably not enough for steep glare ice
2 PM

Bike (Salsa Mukluk) 1:02:23 [3] 7.68 mi (8:07 / mi) +530ft 7:37 / mi
ahr:123 max:157

Deerslayer - DT again
5 PM

Yoga (Ashtanga) 1:25:00 [1]
shoes: Manduka Eko Rubber

DVD - sore neck later - ick

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