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Training Log Archive: ljbean

In the 7 days ending May 3, 2020:

activity # timemileskm+ft
  Run9 16:28:26 102.41(9:39) 164.81(6:00) 7161
  Bike8 7:12:18 91.02(4:45) 146.48(2:57) 5420
  Yoga5 1:40:00
  Strength2 45:00
  Total18 26:05:44 193.43 311.3 12582
averages - sleep:7.4 rhr:42 weight:113lbs

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MoTuWeThFrSaSu

Sunday May 3, 2020 #

7 AM

Run (Regular Run) 1:00:58 [3] 6.06 mi (10:04 / mi) +345ft 9:33 / mi
rhr:40 slept:7.0 shoes: Brooks Launch 7

A bit stiff/sore early on - loosened up OK

Strength (mostly arms) 30:00 [2]

11 AM

Bike (Kona-Jake) 50:45 [3] 9.68 mi (5:15 / mi) +700ft 4:54 / mi
ahr:103 max:147

Stebner-Skyline-up through Proctor
stop for ramps
4 PM

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

too windy for the deck

Saturday May 2, 2020 #

7 AM

Run long (Greedy) 5:13:55 [3] 31.35 mi (10:01 / mi) +2700ft 9:15 / mi
slept:8.0 shoes: Altra Lone Peak 4.5

out and back Skyline around Enger, west to Hwy 2, St. Loius River Rd - Ugstad-Hermantown then out and back on Reinke and Getchell. 1 Clif Mocha gel, pack of Biscoff cookies, 1 root beer barrel, 1 jaw breaker, 1 Gatorade mango gel, ~40 oz. water. arches pretty sore, otherwise OK. Amazing weather.

Friday May 1, 2020 #

7 AM

Run (Regular Run) 1:35:55 [3] 10.37 mi (9:15 / mi) +700ft 8:42 / mi
rhr:43 slept:7.0 weight:113lbs shoes: Brooks Launch 7

Steb-SLRR-Lavaque-MT-Ugstad-HTown-Steb
12 PM

Bike (Kona-Jake) 34:19 [3] 7.77 mi (4:25 / mi) +131ft 4:21 / mi
ahr:131 max:157

to work via Highland
2 PM

Bike (Kona-Jake) 46:19 [3] 7.63 mi (6:04 / mi) +1079ft 5:21 / mi
ahr:119 max:164

back home via Glen Pl. Skyline-Haines-MT
only rained a little
5 PM

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

Thursday Apr 30, 2020 #

7 AM

Run (Longish) 2:01:53 [3] 12.64 mi (9:39 / mi) +890ft 9:02 / mi
ahr:154 max:185 slept:7.5 shoes: Altra Lone Peak 4.5

Steb-St. Louis River Rd-Ugstad-Htown-Okerstrom-MT loop with Reinke out and back
10 AM

Bike (Kona-Jake) 31:41 [3] 7.79 mi (4:04 / mi) +95ft 4:01 / mi
ahr:126 max:153

to work via Highland-Michigan
12 PM

Bike (Kona-Jake) 43:17 [3] 7.76 mi (5:35 / mi) +1135ft 4:54 / mi
ahr:130 max:160

back home - perfect weather
4 PM

Run (Regular Run) 58:04 [3] 6.03 mi (9:38 / mi) +370ft 9:06 / mi
ahr:132 max:176 shoes: Altra Superiors

out and back Shelby-Getchell - did a good job of staying on dirt/gravel. Amazing afternoon

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

on the deck

Wednesday Apr 29, 2020 #

7 AM

Run (Regular Run) 1:34:18 [3] 10.16 mi (9:17 / mi) +500ft 8:52 / mi
rhr:45 slept:7.5 shoes: Brooks Launch 7

Pavement around Hermantown

Strength (mostly arms) 15:00 [2]

4 PM

Bike (Kona-Jake) 1:34:28 [3] 21.29 mi (4:26 / mi) +865ft 4:16 / mi
ahr:104 max:158

same loop as Monday - more sun and more headwind - overall gooooood

Yoga (Easy) 15:00 [3]
shoes: Manduka Eko Rubber

Tuesday Apr 28, 2020 #

7 AM

Run (Regular Run) 1:39:11 [3] 10.49 mi (9:27 / mi) +750ft 8:51 / mi
slept:7.5 shoes: Altra Superiors

Steb-Shelb-Getch-SLRR-Skyline-24th-Hutch-MT-Oker-Htown-Getch-MT
foggy

Yoga (Sun Sals + easy) 25:00 [1]
shoes: Manduka Eko Rubber

4 PM

Bike (Kona-Jake) 39:34 [3] 7.81 mi (5:04 / mi) +550ft 4:45 / mi
ahr:109 max:141

MT-Chamb-Hutch-Skyline-SLRR-Steb - I don't really like biking in the rain

Run (Easy Run) 44:25 [3] 4.58 mi (9:42 / mi) +250ft 9:13 / mi
ahr:135 max:185 shoes: Altra King 2

Similar to last week's PM runs - some cemetery loops added in. Running in the rain is not so bad

Monday Apr 27, 2020 #

7 AM

Run (Regular Run) 1:39:47 [3] 10.73 mi (9:18 / mi) +656ft 8:47 / mi
rhr:40 slept:7.5 weight:113lbs shoes: Altra Lone Peak 4.5

mostly out and back Getchell-Skyline - tacked on MT at the end - rain first half, but it was OK
4 PM

Bike (Kona-Jake) 1:31:55 [3] 21.29 mi (4:19 / mi) +865ft 4:09 / mi
ahr:133 max:159

Proctor and Hermantown roads - decent

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