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Training Log Archive: ljbean

In the 7 days ending Aug 9, 2020:

activity # timemileskm+ft
  Run7 18:03:17 105.64(10:15) 170.01(6:22) 7550
  Bike6 7:51:25 84.78(5:34) 136.44(3:27) 4630
  Strength4 1:25:00
  Yoga3 55:00
  Total14 28:14:42 190.42 306.45 12180
  [1-5]14 28:04:42
averages - sleep:7.2 rhr:40 weight:111.8lbs

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MoTuWeThFrSaSu

Sunday Aug 9, 2020 #

7 AM

Run (Regular Run) 1:47:41 [3] 11.22 mi (9:36 / mi) +820ft 8:59 / mi
ahr:121 max:165 slept:7.0 shoes: Hoka Rincon

loop with Piedmont-Skyline-SLRR-Lavaque-MT-Getchell-Shelby-Stebner
got drenched but didn't care
4 PM

Strength (Mobility) 30:00 [2]
slept:0.5

Yoga (Easy) 10:00 [0]
shoes: Manduka Eko Rubber

Saturday Aug 8, 2020 #

6 AM

Run long 4:33:06 [3] 26.23 mi (10:25 / mi) +1600ft 9:51 / mi
ahr:145 max:166 rhr:40 slept:6.5 weight:111.4lbs shoes: Altra Lone Peak 4.5 too

from home - down to Westgate via 62nd-64th, onto DWP and Mission Creek Pkwy - back up Skyline-down Clyde Connector to DWP and back the way I came.
~30 oz water, 1 cocoa crispy bar, 9 almonds, 3 apricots, 1 clif mocha, 1 oat and honey bar, 2 Werther's, 1 jawbreaker - not too shabby, feet a little sore
C • Nice week 4
C • Dammit! 2
4 PM

Bike (Kona-Jake) 1:01:23 [3] 14.16 mi (4:20 / mi) +590ft 4:10 / mi
ahr:107 max:145

Roads around Htown - nice 'recovery' ride

Friday Aug 7, 2020 #

7 AM

Run (trails!) 1:50:32 [3] 10.5 mi (10:32 / mi) +1000ft 9:39 / mi
ahr:140 max:186 slept:7.0 shoes: Altra Superior 3

Out and back DT SLRR-Kingsbury

Strength (random) 15:00 [2]

4 PM

Bike (MTB) 1:11:00 [3] 10.28 mi (6:54 / mi) +765ft 6:27 / mi
ahr:108 max:150 shoes: Juliana Furtada 27.5

out and back from home - DT SLRR through Brewer and Piedmont

Thursday Aug 6, 2020 #

7 AM

Run long (Roads) 3:14:07 [3] 20.51 mi (9:28 / mi) +1200ft 8:58 / mi
rhr:40 slept:7.0 weight:112lbs shoes: Hoka Rincon

Stebner-Skyline out and back around Enger-SLRR-Ugstad-HTown-Getchell-Anderson-Stebner
~20 oz water, 1 fig bar, 8 almonds, 2 apricots, 1 root beer barrel
feet a little achy toward the end, but really not bad
4 PM

Bike (Kona-Jake) 1:30:58 [3] 20.52 mi (4:26 / mi) +900ft 4:15 / mi
ahr:109 max:149

roads around Proctor and Hermantown - nice

Wednesday Aug 5, 2020 #

7 AM

Run (SHT) 2:01:37 [3] 10.79 mi (11:16 / mi) +880ft 10:28 / mi
rhr:39 slept:7.5 shoes: Altra Superior 3

all of Brewer - tacked on Getchell-MT
left arch a little stiff/achy to start - but loosened up by a mile in

Strength (mostly arms) 20:00 [2]

3 PM

Bike (MTB) 1:24:13 [3] 11.23 mi (7:30 / mi) +735ft 7:04 / mi
ahr:115 max:147 shoes: Juliana Furtada 27.5

out and back from home - Lollygagger and Homebrew from the bottom - OK

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

Tuesday Aug 4, 2020 #

7 AM

Run long (trails!) 2:50:42 [3] 15.1 mi (11:18 / mi) +1300ft 10:27 / mi
rhr:40 slept:7.5 weight:112lbs shoes: Altra Lone Peak 4.5 too

from home - Lolly-Homebrew-Lower Burner-Foxx-Deer Slayer-Scarface-Upper Burner-DT-Homebrew-Lolly
only ~12 oz water, 1 cocoa crisp rice bar, 1 fig bar
3 PM

Bike (Kona-Jake) 1:20:58 [3] 17.15 mi (4:43 / mi) +680ft 4:33 / mi
ahr:108 max:148

roads around home ~9.5 miles gravel - good

Monday Aug 3, 2020 #

6 AM

Run (Regular Run) 1:45:32 [3] 11.29 mi (9:21 / mi) +750ft 8:48 / mi
ahr:164 max:187 rhr:40 slept:7.0 shoes: Hoka Rincon

loop through Piedmont-Skyline-SLRR-LaVaque-MT-Getchell

Strength (mostly arms) 20:00 [2]

4 PM

Bike (MTB) 1:22:53 [3] 11.44 mi (7:15 / mi) +960ft 6:43 / mi
ahr:112 max:156 slept:0.5 shoes: Juliana Furtada 27.5

same as yesterday with DT to top of Skyline added on - getting some confidence back

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

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