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Training Log Archive: ljbean

In the 7 days ending May 10, 2020:

activity

time

miles

+ft

Run

17:04:58

100.75

(10:10)

162.14

(6:19)

7378

Bike

5:24:21

61.74

(5:15)

99.36

(3:16)

4250

Yoga

3:10:00

Strength

35:00

Total

26:14:19

162.49

261.5

11628

[1-5]

25:59:19

averages - sleep:7.3 rhr:42 weight:111.5lbs

4:42

0:00

» now

Sunday May 10, 2020 #

7 AM

Run long (trails!) 2:43:46 [3] 14.04 mi (11:40 / mi) +1400ft 10:39 / mi
slept:7.5 shoes: Altra Superiors

out and back Stebner-Shelby-Getchell-DT St. Loius River Rd to 10th St. Felt better than I though it would.
1 Gatorade vanilla gel, 1 root beer barrel, 1 fireball, 10 oz water

3 PM

Bike (Kona-Jake) 1:10:47 [3] 14.67 mi (4:50 / mi) +500ft 4:40 / mi
ahr:120 max:153

out and back 1/2 gravel roads

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

Saturday May 9, 2020 #

7 AM

Run long 3:41:41 [3] 22.0 mi (10:05 / mi) +1540ft 9:27 / mi
slept:7.5 weight:112lbs shoes: Altra Lone Peak 4.5

down to Skyline, out and back around Enger, St. Louis River Rd to Ugstad, then Hermantown Rd, tack on Kenroy, back to Getchell-Shelby-Stebner
1 Clif mocha gel, 1 Gatorade vanilla gel, 2 root beer barrels, 20 oz water
not terrible

5 PM

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

Friday May 8, 2020 #

6 AM

Run (Regular Run) 42:20 [3] 4.36 mi (9:43 / mi) +300ft 9:07 / mi
rhr:40 slept:7.0 shoes: Brooks Launch 7

roads around home

4 PM

Run (Regular Run) 59:28 [3] 6.09 mi (9:46 / mi) +300ft 9:20 / mi
shoes: Altra Superiors

out and back Stebner-Shelby-Getchell - angry arches

Thursday May 7, 2020 #

7 AM

Run long (mostly gravel) 2:53:11 [3] 17.59 mi (9:51 / mi) +1185ft 9:15 / mi
rhr:44 slept:7.5 shoes: Altra Lone Peak 4.5

out and back Stebner-Shelby-Getchell-Hermantown-Almquist-5 Corners-Lindahl-Reinke - skipped Shelby at the end, feet were angry enough.

5 PM

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

on the deck
skipped intermediate vinyasas

Wednesday May 6, 2020 #

6 AM

Run (Regular Run) 1:07:49 [3] 7.05 mi (9:37 / mi) +453ft 9:04 / mi
ahr:123 max:170 slept:7.5 shoes: Brooks Launch 7

Steb-Shelb-Thompson-Lavaque-MT-Ugstad-Htown

Strength (mostly arms) 35:00 [2]

11 AM

Bike (Kona-Jake) 35:39 [3] 8.24 mi (4:20 / mi) +210ft 4:13 / mi
ahr:126 max:152

To work via Skyline-Glen Place - too steep

1 PM

Bike (Kona-Jake) 40:21 [3] 5.62 mi (7:11 / mi) +1060ft 6:05 / mi
ahr:113 max:143

Home via old Piedmont-Hutch-MT

4 PM

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

on the deck

5 PM

Run (Slog) 43:53 [3] 4.25 mi (10:20 / mi) +300ft 9:41 / mi
ahr:160 max:180 shoes: Altra King 2

dirt around home, felt really out of it - but sunny and warm!

Tuesday May 5, 2020 #

7 AM

Run long (Regular Run) 2:30:01 [3] 15.23 mi (9:51 / mi) +1100ft 9:13 / mi
rhr:42 slept:7.0 weight:111lbs shoes: Altra Lone Peak 4.5

Stebner-Shelby-Getchell-SLRR-Skyline-out and back around Enger-24th-Hutch-Chambersberg-MT-Okerstrom-Htown-Kenroy-Anderson-Getchell-MT
alright

1 PM

Bike (Kona-Jake) 37:45 [3] 8.11 mi (4:39 / mi) +220ft 4:32 / mi
ahr:99 max:148

To work via Skyline-24th-Superior

3 PM

Bike (Kona-Jake) 50:10 [3] 8.35 mi (6:00 / mi) +1000ft 5:24 / mi
ahr:112 max:148

home via Superior-24th-Grand-Sam's to pick up Spiderman-Highland

5 PM

Yoga (Running-Hips) 45:00 [1]
shoes: Manduka Eko Rubber

Monday May 4, 2020 #

6 AM

Run (Regular Run) 1:42:49 [3] 10.14 mi (10:08 / mi) +800ft 9:26 / mi
rhr:43 slept:7.0 shoes: Altra Superiors

Loop with Steb-Shelb-Thompson-Lavaque-Pine-SLRR-Skyline-Hutch-Chamb-MT

11 AM

Bike (Kona-Jake) 39:59 [3] 8.22 mi (4:52 / mi) +184ft 4:46 / mi
ahr:131 max:160

To work via Skyline-24th, extra detour from Michigan to Superior

1 PM

Bike (Kona-Jake) 49:40 [3] 8.53 mi (5:49 / mi) +1076ft 5:12 / mi
ahr:115 max:142

Back home via Old Piedmont-Skyline-tacked on Getchell-MT

4 PM

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

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