Training Log Archive: ljbean

In the 7 days ending Jul 14, 2019:

	activity	#	time	miles		km		+ft
	Run	5	5:22:54	29.44	(10:58)	47.38	(6:49)	2794
	Bike	4	3:37:08	34.75	(6:15)	55.92	(3:53)	2193
	Hike/Walk	1	1:25:00	3.3	(25:45)	5.31	(16:00)	250
	Strength	1	30:00
	Yoga	2	30:00
	Total	10	11:25:02	67.49		108.62		5237
	[1-5]	9	11:10:02
averages - sleep:7.4 rhr:40 weight:107lbs

3:25

0:00

8 AM

Run (Easy Run) 32:58 [3] 3.43 mi (9:37 / mi) +180ft 9:09 / mi
slept:8.0 shoes: Hoka Clifton 4

roads around home

Strength (mostly arms) 30:00 [2]

3 PM

Bike (MTB) 1:20:45 [3] 10.25 mi (7:53 / mi) +710ft 7:24 / mi
ahr:124 max:158 shoes: Juliana Furtada 27.5

From home - Deerslayer, Lower Burner, Fox Rocks, Homebrew, Lollygagger

8 AM

Bike (MTB) 1:00:38 [3] 8.64 mi (7:01 / mi) +585ft 6:36 / mi
ahr:132 max:161 slept:8.0 shoes: Juliana Furtada 27.5

out and back from home - Deerlayer-Lower Burner-Fox Rocks CW

Yoga (Sun Sals) 15:00 [1]
shoes: Manduka Eko Rubber

5 PM

Hike/Walk (Carlton Trail) 1:25:00 [2] 3.3 mi (25:45 / mi) +250ft 24:02 / mi
ahr:100 shoes: Altra Lone Peak 4.0 gray

flagging end of ECTM course from finish to Jay Cooke swinging bridge

Run (Easy Run) 45:00 [3] 3.3 mi (13:38 / mi) +500ft 11:55 / mi
ahr:120 max:144 shoes: Altra Lone Peak 4.0 gray

jog back with a few stops to add ribbon

8 AM

Yoga (easy) 15:00 [0]
slept:7.5 shoes: Manduka Eko Rubber

tried sun salutations but hips too tight - just went with some easy stretching
may have run too much yesterday!

8 AM

Run (To Work) 58:01 [3] 6.42 mi (9:02 / mi) +177ft 8:48 / mi
ahr:140 slept:6.0 shoes: Altra Timp Blue

via Lincoln Park Drive

12 PM

Run (To Home) 2:08:03 [3] 10.23 mi (12:31 / mi) +1637ft 10:52 / mi
ahr:137 max:185

via SHT
felt way too good
sore feets last few miles though

10 AM

Bike (Kona-Jake) 33:31 [3] 8.11 mi (4:08 / mi) +157ft 4:03 / mi
ahr:130 max:157 slept:8.0

To work via Skyline and 24th

2 PM

Bike (Kona-Jake) 42:14 [3] 7.75 mi (5:27 / mi) +741ft 5:00 / mi
ahr:140 max:173

Home from work via Highland - felt alright

3 PM

Run (Regular Run) 58:52 [3] 6.06 mi (9:43 / mi) +300ft 9:17 / mi
ahr:128 max:145 rhr:40 slept:7.0 weight:107lbs shoes: Hoka Clifton 4

out and back Getchell - felt alright, followed by some lawn mowing and dirt moving