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Training Log Archive: ljbean

In the 7 days ending Apr 19, 2020:

activity # timemileskm+ft
  Run7 16:30:17 100.78(9:50) 162.19(6:06) 8203
  Bike7 8:30:23 105.06(4:51) 169.08(3:01) 4487
  Yoga6 1:40:00
  Strength3 1:05:00
  Total14 27:45:40 205.84 331.27 12690
  [1-5]14 27:12:40
averages - sleep:7.4 rhr:45 weight:112.2lbs

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MoTuWeThFrSaSu

Sunday Apr 19, 2020 #

7 AM

Run (Regular Run) 1:41:01 [3] 10.43 mi (9:41 / mi) +960ft 8:55 / mi
rhr:50 slept:7.5 shoes: Brooks Launch 7

loop of Steb-St. Louis River Rd-Lavaque-MT-Ugstad-Htown
a little sore to start, but loosened up fine.
High HR this morning, might start a 'recovery' week

Strength (mostly arms) 30:00 [2]

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

3 PM

Bike (Kona-Jake) 1:35:19 [3] 19.32 mi (4:56 / mi) +810ft 4:45 / mi
ahr:118 max:166

similar to yesterday - more out and back gravel - ~7 miles of gravel roads

Saturday Apr 18, 2020 #

7 AM

Run long 4:02:17 [3] 24.23 mi (10:00 / mi) +1600ft 9:25 / mi
rhr:46 slept:7.5 weight:112.6lbs shoes: Altra Lone Peak 4.5

same as last Sat. with Getchell-Shelby tacked onto end
slowing down - may need a break
4 PM

Bike (Kona-Jake) 1:14:15 [3] 15.73 mi (4:43 / mi) +612ft 4:33 / mi
ahr:122 max:155

winding around Hermantown - included ~4 miles gravel - last 6 miles MG RD-Lavque-MT of tailwind awesomeness

Yoga (Running-Hips II) 30:00 [1]
shoes: Manduka Eko Rubber

Friday Apr 17, 2020 #

7 AM

Run (Regular Run) 1:40:50 [3] 10.11 mi (9:58 / mi) +900ft 9:12 / mi
rhr:46 slept:7.5 shoes: Altra Superiors

same run as Monday - root beer barrel at 7 miles
4 PM

Bike (Kona-Jake) 58:23 [3] 11.98 mi (4:52 / mi) +415ft 4:43 / mi
ahr:116 max:149

windy - sigh

Strength (mostly arms) 15:00 [2]

Yoga (Easy) 18:00 [0]
shoes: Manduka Eko Rubber

Thursday Apr 16, 2020 #

6 AM

Run long 3:19:44 [3] 20.0 mi (9:59 / mi) +1750ft 9:13 / mi
rhr:42 slept:7.5 weight:112lbs shoes: Altra Lone Peak 4.5

out and back Skyline-Enger, then St. Loius River Rd-Ugstad-Hermantown loop - little tired/sluggish but not terrible - 3 clif blocks, 1 hammer gel, 1 root beer barrel - sugar helped.
C • Mileage 6
4 PM

Bike (Kona-Jake) 1:21:10 [3] 17.17 mi (4:44 / mi) +710ft 4:33 / mi
ahr:107 max:158

yay for sunshine!

Wednesday Apr 15, 2020 #

7 AM

Run (Regular Run) 1:40:03 [3] 10.55 mi (9:29 / mi) +673ft 8:57 / mi
slept:7.5 shoes: Brooks Launch 7

roads around Hermantown

Yoga (Sun Sals) 10:00 [1]
shoes: Manduka Eko Rubber

3 PM

Bike (Kona-Jake) 1:06:55 [3] 12.51 mi (5:21 / mi) +900ft 5:00 / mi
ahr:122 max:151 slept:1.0

to field office via Skyline, back home via Highland-Getchell

Tuesday Apr 14, 2020 #

7 AM

Run long 2:26:36 [3] 15.27 mi (9:36 / mi) +1120ft 8:59 / mi
slept:7.5 shoes: Altra Lone Peak 4.5

dirt roads and shoulders around home
4 PM

Bike (Kona-Jake) 1:07:43 [3] 14.15 mi (4:47 / mi) +500ft 4:38 / mi
ahr:124 max:161

roads around Htown - cool, little blustery

Strength (mostly arms) 20:00 [2]

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

Monday Apr 13, 2020 #

7 AM

Run (Regular Run) 1:39:46 [3] 10.19 mi (9:47 / mi) +1200ft 8:49 / mi
rhr:42 slept:6.0 weight:112lbs shoes: Altra Superiors

out and backs Shelby-Getchell-Hermantown-Reinke
4 PM

Bike (Kona-Jake) 1:06:38 [3] 14.2 mi (4:42 / mi) +540ft 4:32 / mi
ahr:108 max:149

Roads around home - snow squall fun

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

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