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Training Log Archive: ljbean

In the 7 days ending Mar 10:

activity # timemileskm+ft
  Run8 11:00:28 59.38(11:07) 95.56(6:55) 3970
  Bike2 2:17:43 21.51(6:24) 34.62(3:59) 820
  Yoga4 2:05:00
  Ski2 1:40:00 8.1(12:21) 13.04(7:40) 789
  Strength3 50:00
  Hike/Walk1 45:00 2.5(18:00) 4.02(11:11)
  Total14 18:38:11 91.49 147.24 5578
averages - sleep:7.9 rhr:45 weight:109lbs

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Sunday Mar 10 #

7 AM

Yoga (sun sals + easy) 18:00 [1]
slept:8.0 shoes: Manduka Eko Rubber

12 PM

Run (Regular Run) 1:01:14 [3] 6.05 mi (10:07 / mi) +270ft 9:43 / mi
ahr:155 max:172 shoes: Altra Lone Peak 4.0

Shelby-Getchell out and back - nice

Saturday Mar 9 #

7 AM

Run (Orange Street) 3:30:09 [3] 16.36 mi (12:51 / mi) +1630ft 11:44 / mi
ahr:153 rhr:45 slept:8.0 weight:110lbs shoes: Altra Lone Peak 4.0

Keenes-SHT through Brewer and Piedmont - some was good, a lot was not good - Skyline-Orange St. out and back from there, back home by Hutchinson and Morris Thomas - pretty sluggish

Friday Mar 8 #

7 AM

Run (Easy Run) 46:56 [3] 4.7 mi (9:59 / mi) +215ft 9:34 / mi
ahr:142 max:172 slept:7.5 shoes: Altra Timp

mostly out and back Getchell-Htown - above zero!

Strength (mostly arms) 15:00 [2]

2 PM

Ski (Piedmont) 40:00 [3] 3.2 mi (12:30 / mi) +300ft 11:29 / mi

A full loop at Piedmont - will have to put more accurate numbers in later - but I was tired and slow
5 PM

Yoga (Ashtanga) 1:05:00 [1]
shoes: Manduka Eko Rubber

on my own

Thursday Mar 7 #

7 AM

Run (Keene Creek) 1:08:16 [3] 5.73 mi (11:55 / mi) +560ft 10:54 / mi
ahr:164 rhr:45 slept:8.0 shoes: Altra Kings 1.5 blue

trails had been groomed (for skiing?) so took Snomo to Brewer - a little SHT and DT. Did not wear the right layers on my legs - a little numb.
3 PM

Bike (Salsa Mukluk) 1:47:43 [3] 11.51 mi (9:21 / mi) +820ft 8:46 / mi
ahr:130 max:163

From home MT- Deerslayer-Lower Burner-Foxx Rocks-Lolly-Homebrew-Stebner-Getchell-MT - Piedmont fantastic, Brewer better than expected - very little hike-a-biking!

Wednesday Mar 6 #

7 AM

Bike (Raleigh-Rollers) 30:00 [2] 10.0 mi (3:00 / mi)
rhr:45 slept:8.0 weight:108lbs

Strength (mostly arms) 15:00 [2]

1 PM

Hike/Walk (strolling) 45:00 [2] 2.5 mi (18:00 / mi)
shoes: Altra Timp

from work to Starbucks and back - little snowy on the Lakewalk
5 PM

Run (Lakewalk) 1:42:34 [3] 10.17 mi (10:05 / mi) +300ft 9:49 / mi
ahr:164 shoes: Altra Timp

from work - met Wed. night group at 26th Ave. east, and Lisa a little east of that - Lakewalk in decent shape - about time for some more snow I guess!

Tuesday Mar 5 #

7 AM

Run (Easy Run) 1:00:10 [3] 5.17 mi (11:38 / mi) +460ft 10:44 / mi
ahr:149 max:185 slept:7.5 shoes: Altra Kings 1.5 blue

Keenes Creek recreation area from home - Trails pretty well packed - why don't I go here more often?
3 PM

Ski (Piedmont) 1:00:00 [3] 4.9 mi (12:15 / mi) +489ft 11:11 / mi

two blue loops - got to see Jarrow on the second loop - after I didn't die going down Evil Knevil!

Run (Easy Run) 51:39 [3] 5.1 mi (10:08 / mi) +235ft 9:42 / mi
ahr:131 max:147 shoes: Altra Lone Peak 4.0

mostly out and back Getchell - tacked on Shelby and HIdden Creek

Yoga (Sun Sals) 12:00 [1]
shoes: Manduka Eko Rubber

Monday Mar 4 #

4 PM

Run (Regular Run) 49:30 [3] 4.9 mi (10:06 / mi) +200ft 9:44 / mi
ahr:166 slept:8.0 shoes: Altra Timp

out and back Shelby Getchell ~3 mile warm up, 1 min rest, 1/2 mile c/d

Run tempo (Tempo Intervals) 10:00 [4] 1.2 mi (8:20 / mi) +100ft 7:43 / mi
max:187 shoes: Altra Timp

10 ~1 minute hard/strides - not all out

Strength (mostly arms) 20:00 [2]

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

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