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Training Log Archive: ljbean

In the 7 days ending Sep 8:

activity # timemileskm+ft
  Run5 6:51:54 37.74(10:55) 60.74(6:47) 3431
  Bike3 2:15:56 24.37(5:35) 39.22(3:28) 1589
  Yoga4 1:55:00
  Hike/Walk2 1:33:00 5.5(16:54) 8.85(10:30)
  Strength2 30:00
  Total12 13:05:50 67.61 108.81 5020
averages - sleep:6.9 rhr:42 weight:109.8lbs

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Sunday Sep 8 #

4 PM

Hike/Walk (Laredo, TX) 1:00:00 [2] 3.5 mi (17:09 / mi)
slept:7.5 shoes: Altra Timp Blue

Shiloh trails - 99F

Yoga (Sun Sals) 15:00 [1]

Saturday Sep 7 #

5 PM

Bike (MTB) 58:34 [3] 8.17 mi (7:10 / mi) +595ft 6:42 / mi
ahr:109 max:158 slept:2.5 shoes: Juliana Furtada 27.5

From home - Deerslayer-Lower Burner-Foxx Rocks-Lollygagger
after volunteering at Sawbill overnight
felt like a turd

Friday Sep 6 #

9 AM

Run (Run/Hike) 1:13:29 [3] 6.0 mi (12:15 / mi) +630ft 11:08 / mi
ahr:140 max:183 slept:8.0 shoes: Altra Lone Peak 4.0 gray

out and back Okerstrom-SHT east
~3 miles in left arch hurt a lot - turned around and walked a couple miles - jogged again in Keene Park, better - too much this week? Or problem shoes?
4 PM

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

Thursday Sep 5 #

7 AM

Yoga (mini-Ashtanga) 55:00 [1]
rhr:42 slept:7.5 weight:109.5lbs shoes: Manduka Eko Rubber

skipped intermediate vinyasas
3 PM

Run (Regular Run) 59:58 [3] 6.04 mi (9:56 / mi) +295ft 9:29 / mi
ahr:131 max:171 shoes: Altra Kings 1.5 blue

out and back Getchell

Strength (mostly arms) 15:00 [2]

Wednesday Sep 4 #

8 AM

Hike/Walk 33:00 [2] 2.0 mi (16:30 / mi)
rhr:39 slept:7.5 weight:110lbs shoes: Altra Kings 1.5 blue

out and back Shelby-Getchell

Bike (Kona-Jake) 31:20 [3] 8.1 mi (3:52 / mi) +148ft 3:48 / mi
ahr:117 max:163

to work via Skyline-24th
2 PM

Bike (Kona-Jake) 46:02 [3] 8.1 mi (5:41 / mi) +846ft 5:10 / mi
ahr:113 max:154

Home from work via 24th and Skyline
6 PM

Run (warm up) 24:00 [3] 2.0 mi (12:00 / mi) +184ft 11:02 / mi
ahr:149 max:176 shoes: Altra Timp Blue

Little warm up - mostly with Sam, Marcus, and Mae - includes a few minutes walking after the race delayed 15 minutes

Run tempo (NMTC-Lester) 58:06 [4] 6.54 mi (8:53 / mi) +522ft 8:16 / mi
ahr:173 max:194 shoes: Altra Timp Blue

After being sluggish and crabby and not wanting to run, started easy, made myself enjoy the beautiful evening and woods and trail and enjoyed myself after a couple miles - even managed to feel speedy and made every mile a little faster! First mile 11:02, final full mile 7:42, pace for last half mile (downhill, mind you) 6:27!! A few twinges in the ankle, but didn't get worse.

Tuesday Sep 3 #

8 AM

Yoga (Sun Sals) 15:00 [1]
slept:8.0 shoes: Manduka Eko Rubber

4 PM

Run (Regular Run) 1:00:23 [3] 6.05 mi (9:59 / mi) +300ft 9:32 / mi
ahr:171 max:185 shoes: Altra Timp Blue

out and back Getchell - OK
ankle might do better with left side of the road

Strength (mostly arms) 15:00 [2]

Monday Sep 2 #

12 PM

Run (SHT) 2:15:58 [3] 11.11 mi (12:14 / mi) +1500ft 10:51 / mi
ahr:166 max:193 rhr:45 slept:7.0 shoes: Altra Lone Peak 4.0 gray

after too much holiday/wedding weekend fun
left ankle is being obnoxious - sure it is tight calves pulling on stuff again

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