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Training Log Archive: ljbean

In the 7 days ending Feb 21:

activity # timemileskm+ft
  Run9 10:55:10 64.67(10:08) 104.08(6:18) 4802
  Bike3 4:30:02 31.95(8:27) 51.42(5:15) 2740
  Yoga7 3:36:00
  Strength3 1:00:00
  Total16 20:01:12 96.62 155.49 7543
  [1-5]16 19:53:12
averages - sleep:7.6 rhr:46

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MoTuWeThFrSaSu

Sunday Feb 21 #

7 AM

Run (Regular Run) 1:45:25 [3] 10.88 mi (9:41 / mi) +835ft 9:02 / mi
ahr:166 slept:7.5 shoes: Altra Superior 4.5

roads through Piedmont-Skyline-SLRR-Lavaque-Thompson-Getchell-MT
just started snowing so footing not too bad. Feet and hamstrings are still nagging, but not getting worse!
3 PM

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

Saturday Feb 20 #

8 AM

Yoga (Ashtanga) 40:00 [1]
slept:7.5 shoes: Manduka Eko Rubber

through boat pose
12 PM

Run long (trails!) 2:40:16 [3] 14.25 mi (11:15 / mi) +1257ft 10:23 / mi
ahr:143 shoes: Altra Lone Peak 4.5 gray

Keene-snomo-SHT Brewer loop-Lolly-Homebrew-Lolly-home on Stebner - good until last few miles, then pretty done

Friday Feb 19 #

7 AM

Run (Easy Run) 36:41 [3] 3.7 mi (9:55 / mi) +230ft 9:22 / mi
rhr:47 slept:7.5 shoes: Altra Lone Peak 4.5 gray

roads around home
3 PM

Bike (Mukluk) 1:59:19 [3] 13.19 mi (9:03 / mi) +1200ft 8:20 / mi
ahr:124 max:161

from home - Deerslayer-Lower Burner-Foxx Rocks-out and back Upper Burner and Scarface-DT-Lolly-Homebrew from bottom - maybe 1/4 mile hike a bike through drifty spots-some more Lolly-snomo-Stebner home

Yoga (Cycling-Basics) 20:00 [1]
shoes: Manduka Eko Rubber

Thursday Feb 18 #

7 AM

Run (Easy Run) 42:08 [3] 4.15 mi (10:09 / mi) +250ft 9:36 / mi
rhr:45 slept:7.5 shoes: Altra Lone Peak 4.5 gray

snowy roads around home

Strength 30:00 [2]

4 PM

Run warm up/down 34:45 [3] 3.73 mi (9:19 / mi) +150ft 8:58 / mi
shoes: Altra Superior 4.5

~2 mi w/u, 1.73 mi c/d

Run tempo (hilly) 22:03 [4] 3.0 mi (7:21 / mi) +200ft 6:55 / mi
shoes: Altra Superior 4.5

not planned - just felt like the thing to do! MT from ~Lavaque-Ugstad, up to Htown Rd and back toward Lavaque

Yoga (Easy) 8:00 [0]
shoes: Manduka Eko Rubber

Wednesday Feb 17 #

8 AM

Yoga (Ashtanga) 1:05:00 [1]
rhr:45 slept:7.5 shoes: Manduka Eko Rubber

11 AM

Run (trails!) 1:30:38 [3] 8.47 mi (10:42 / mi) +822ft 9:48 / mi
ahr:132 max:189 shoes: Altra Superior 4.5

out and back Keene-snomo-SHT
4 PM

Bike (Mukluk) 1:26:11 [3] 10.54 mi (8:11 / mi) +860ft 7:35 / mi
ahr:123 max:153

From home - Scarface-Upper Burner-out and back Lower Burner and Deerslayer-Lollygagger (had to hike a bike some - home on Stebner

Tuesday Feb 16 #

7 AM

Yoga (Sun Sals + easy) 15:00 [1]
rhr:45 slept:8.0 shoes: Manduka Eko Rubber

12 PM

Run (Regular Run) 58:15 [3] 6.08 mi (9:35 / mi) +299ft 9:09 / mi
shoes: Altra Superior 4.5

out and back Stebner-Shelby-Getchell
4 PM

Run (trails!) 1:04:54 [3] 6.2 mi (10:28 / mi) +500ft 9:43 / mi
shoes: Altra Lone Peak 4.5 gray

Keene

Strength (mostly arms) 15:00 [2]

Monday Feb 15 #

12 PM

Run (Easy Run) 40:05 [3] 4.21 mi (9:31 / mi) +260ft 9:00 / mi
ahr:146 shoes: Altra Lone Peak 4.5 gray

roads around home

Strength (Core) 15:00 [2]

4 PM

Bike (Mukluk) 1:04:32 [3] 8.22 mi (7:51 / mi) +680ft 7:17 / mi
ahr:129 max:157

from home - Deerslayer-Lower Burner-Foxx Rocks-Lollygagger-snomo-Keene

Yoga (Sun Sals) 8:00 [1]
shoes: Manduka Eko Rubber

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