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Training Log Archive: ljbean

In the 7 days ending Jan 17, 2021:

activity # timemileskm+ft
  Run8 10:34:30 62.72(10:07) 100.94(6:17) 4262
  Bike5 8:36:35 62.6(8:15) 100.74(5:08) 4420
  Yoga6 2:25:00
  Hike/Walk1 1:07:00 4.21(15:55) 6.78(9:53) 250
  Strength3 1:00:00
  Total17 23:43:05 129.53 208.46 8932
  [1-5]16 23:20:05
averages - sleep:7.9 rhr:47 weight:114lbs

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MoTuWeThFrSaSu

Sunday Jan 17, 2021 #

8 AM

Run long (trails!) 3:13:40 [3] 17.39 mi (11:08 / mi) +1500ft 10:18 / mi
ahr:163 slept:8.0 shoes: Altra Lone Peak 4.5 gray

from home out and backs - Keene-snomo-Lolly-Homebrew-SHT Brewer loop - pretty great
3 PM

Bike (Mukluk) 1:29:25 [3] 11.38 mi (7:51 / mi) +750ft 7:24 / mi
ahr:110 max:162

from home - out and back all Lollygagger and Brewer - too good
6 PM

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

Saturday Jan 16, 2021 #

8 AM

Run warm up/down (Regular Run) 1:26:50 [3] 9.0 mi (9:39 / mi) +400ft 9:16 / mi
rhr:45 slept:8.0 shoes: Altra Superior 4.5

~5 mi w/u, 2.5 mi c/d, rest between intervals

Run intervals 14:00 [5] 2.08 mi (6:44 / mi) +60ft 6:33 / mi
shoes: Altra Superior 4.5

4 ~30 sec, 2 ~1 min, 5 ~2 min, equal rest between - Lindahl and MG Rd to Getchell - some iciness, but not as bad as a lot of my warm up!
2 PM

Bike (Mukluk) 2:20:47 [3] 16.48 mi (8:33 / mi) +1150ft 8:01 / mi
ahr:123 max:156

from home - Lolly-Homebrew from the top-DT-Upper Burner-Scarface-Deerslayer-Lower Burner-Foxx Rocks-LB-Deer-Scar-UB-DT and back home from SLRR. Trails are solid - so much better than I expected.

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

Friday Jan 15, 2021 #

8 AM

Run (Easy Run) 32:29 [3] 3.3 mi (9:51 / mi) +200ft 9:19 / mi
ahr:151 max:173 slept:8.0 shoes: Altra Lone Peak 4.5 too

roads around home

Strength (mostly arms) 15:00 [2]

Thursday Jan 14, 2021 #

8 AM

Run (trails!) 1:50:30 [3] 10.2 mi (10:50 / mi) +1000ft 9:55 / mi
ahr:160 rhr:47 slept:8.0 weight:114lbs shoes: Altra Lone Peak 4.5 gray

out and back from home - Keene-snomo-SHT Brewer loop
2 PM

Bike (Mukluk) 1:23:59 [3] 10.1 mi (8:19 / mi) +750ft 7:46 / mi
ahr:113 max:139

had to squeeze in one more ride before the snow
from home - Lolly-Homebrew from the top - good
4 PM

Yoga (Sun Sals + easy) 22:00 [1]
shoes: Manduka Eko Rubber

Wednesday Jan 13, 2021 #

8 AM

Run (trails!) 34:27 [3] 3.39 mi (10:10 / mi) +200ft 9:37 / mi
ahr:120 max:139 rhr:47 slept:8.0 shoes: Altra Lone Peak 4.5 too

Keenes

Strength (mostly arms) 25:00 [2]

12 PM

Bike (Mukluk) 1:26:06 [3] 11.25 mi (7:39 / mi) +840ft 7:09 / mi
ahr:130 max:160

out and back from home - Scarface-Upper Burner-Lower Burner-Deerslayer + Foxx Rocks on the way back - great
4 PM

Run (Regular Run) 56:16 [3] 6.1 mi (9:13 / mi) +280ft 8:50 / mi
shoes: Altra Superior 4.5

out and back from home - Steb-Shelby-Getchell

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

Tuesday Jan 12, 2021 #

7 AM

Run warm up/down (Regular Run) 1:05:38 [3] 6.62 mi (9:55 / mi) +350ft 9:26 / mi
ahr:166 rhr:47 slept:8.0 weight:114lbs shoes: Altra Superior 4.5

~4 mile w/u, 1.5 mi c/d, rest between intervals

Run intervals (hilly) 10:00 [5] 1.6 mi (6:15 / mi) +100ft 5:54 / mi
shoes: Altra Superior 4.5

4 ~30 sec, 2 ~1 min, 2 min, 2 ~1 min, 4 ~30 sec. Equal rest between.
Htown Rd from Ugstad headed east-Kenroy-Anderson
2 PM

Bike (Mukluk) 1:56:18 [3] 13.39 mi (8:41 / mi) +930ft 8:09 / mi
ahr:131 max:169

From home - Deerslayer-Lower Burner-Foxx Rocks-DT-Upper Burner-Scarface-Red Dress-Upper Burner-Lollygagger-Homebrew-Lolly-home
Piedmont solid, Brewer a bit rough
6 PM

Yoga (Easy) 13:00 [0]
shoes: Manduka Eko Rubber

Monday Jan 11, 2021 #

8 AM

Run (Easy Run) 30:40 [3] 3.04 mi (10:05 / mi) +172ft 9:35 / mi
rhr:47 slept:7.5 shoes: Altra Lone Peak 4.5 too

roads around home

Strength (mostly arms) 20:00 [2]

4 PM

Hike/Walk 1:07:00 [2] 4.21 mi (15:55 / mi) +250ft 15:04 / mi
ahr:132 max:140 shoes: Altra Lone Peak 4.5 too

roads around home

Yoga (mini-Ashtanga) 40:00 [1]
shoes: Manduka Eko Rubber

through boat pose - skipped intermediate vinyasas

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