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Training Log Archive: ljbean

In the 7 days ending Jun 20, 2021:

activity # timemileskm+ft
  Run7 9:39:35 54.68(10:36) 88.0(6:35) 3900
  Bike3 4:24:25 35.19(7:31) 56.63(4:40) 3100
  Yoga2 1:40:00
  Strength3 45:00
  Total12 16:29:00 89.87 144.63 7000
averages - sleep:7.2 rhr:42 weight:116.7lbs

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MoTuWeThFrSaSu

Sunday Jun 20, 2021 #

9 AM

Run (Regular Run) 1:00:09 [3] 6.3 mi (9:33 / mi) +300ft 9:08 / mi
rhr:42 slept:7.5 shoes: Altra Superior 4.5 blue

dirt roads and shoulders around home. Arches quite sore, but I think compression socks helped? Maybe mental, but whatever

Strength (Core) 10:00 [2]

4 PM

Yoga (mini-Ashtanga) 55:00 [1]
shoes: Manduka Eko Rubber

skipped vinyasas and finishing poses

Saturday Jun 19, 2021 #

7 AM

Run long (trails!) 3:26:51 [3] 17.57 mi (11:46 / mi) +1450ft 10:55 / mi
slept:7.5 shoes: Altra Lone Peak 5

from home SHT HG-Spirit, back on the DT, then SHT Brewer Loop and home on Stebner. Arches pretty sore once back on the road. Otherwise better than expected. Fig bar, cheezits, 3 hard candies, lots of water.
4 PM

Yoga (Running-General) 45:00 [1]
slept:0.5 shoes: Manduka Eko Rubber

Friday Jun 18, 2021 #

6 AM

Run (Regular Run) 40:14 [3] 4.33 mi (9:18 / mi) +250ft 8:49 / mi
slept:7.0 weight:117lbs shoes: Altra Viho

roads around home

Strength (Core) 5:00 [2]

8 AM

Note

2-hr thai yoga massage

Thursday Jun 17, 2021 #

7 AM

Run (trails!) 53:19 [3] 4.06 mi (13:08 / mi) +500ft 11:46 / mi
ahr:140 max:182 slept:7.0 shoes: Altra Lone Peak 5

out and back DT Twin Ponds-24th Ave. West - Craft Connector through Enger on the way back (mostly hiked that) - with Michelle Riley, who wants to learn more about longer trail runs

Strength (mostly arms) 30:00 [2]

11 AM

Bike (MTB) 1:42:04 [3] 14.0 mi (7:17 / mi) +1200ft 6:45 / mi
ahr:131 max:164 shoes: Juliana Furtada 27.5

out and back from home DT SLRR-24th Ave W
5 PM

Run (Regular Run) 40:53 [3] 4.17 mi (9:48 / mi) +200ft 9:23 / mi
ahr:142 max:186 slept:0.5 shoes: Altra Superior 4.5 blue

dirt roads and shoulders around home
wanted to yoga after, but a bit of a belly ache (too much lunch? too hot?) so watered gardens for an hour

Wednesday Jun 16, 2021 #

7 AM

Run (trails!) 1:50:12 [3] 10.2 mi (10:48 / mi) +700ft 10:09 / mi
ahr:144 max:188 rhr:43 slept:6.0 weight:116.4lbs shoes: Altra Lone Peak 5

out and back from home Lollygagger-Homebrew from the top
3 PM

Bike (MTB) 1:22:21 [3] 11.19 mi (7:22 / mi) +900ft 6:50 / mi
ahr:127 max:151 shoes: Juliana Furtada 27.5

out and back from home - Lolly and Homebrew from the bottom

Tuesday Jun 15, 2021 #

6 AM

Run (Regular Run) 55:57 [3] 6.35 mi (8:49 / mi) +400ft 8:19 / mi
rhr:40 slept:7.0 shoes: Altra Superior 4.5 blue

3 mi warmup (Stebner-SLRR), 1 min rest between intervals (Lavaque-H-Town-Anderson), ~1.5 mi cooldown (Anderson-Stebner)

Run tempo (intervals) 12:00 [4] 1.7 mi (7:04 / mi) +100ft 6:41 / mi
shoes: Altra Superior 4.5 blue

12 ~1 min harder effort but not all out - final one downhill and maintained 5:30ish pace!
6 PM

Bike (MTB) 1:20:00 [3] 10.0 mi (8:00 / mi) +1000ft 7:18 / mi
ahr:97 max:151 shoes: Juliana Furtada 27.5

COGGS ladies ride at Mission - took off ~10 minutes for stops

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