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Training Log Archive: ljbean

In the 28 days ending Feb 28, 2013:

activity # timemileskm+ft
  Run24 27:52:06 186.95(8:57) 300.87(5:33)
  Bike16 16:54:55 159.58(6:22) 256.82(3:57)
  Ski10 13:36:03 62.47(13:04) 100.54(8:07)
  Yoga11 8:22:00
  Strength3 1:01:00
  Total63 67:46:04 409.0 658.22
averages - sleep:7.7 rhr:40 weight:104.8lbs

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Thursday Feb 28, 2013 #

5 AM

Run (Recovery Run) 46:41 [3] 5.11 mi (9:08 / mi)
slept:7.0 (sick) shoes: Brooks Pure Grit

6 AM

Yoga warm up/down (Random) 15:00 [2]
(sick)

5 PM

Bike (Mukluk) 1:20:45 [3] 8.76 mi (9:13 / mi)
weight:112.8lbs (sick)

Snowmobile Trails to Piedmont and up 2 - with Rudy - decent riding

Wednesday Feb 27, 2013 #

5 AM

Run (Med-Long Run) 1:46:55 [3] 11.96 mi (8:56 / mi)
weight:7lbs (sick) shoes: Mizuno Wave Precision 12

Sluggish run, felt OK otherwise
5 PM

Ski (Piedmont) 59:41 [2] 5.0 mi (11:56 / mi)
(sick)

Pretty slow, didn't have much kick, good chatting with Emily though.

Tuesday Feb 26, 2013 #

5 AM

Run (Trail + Road) 1:14:07 [3] 8.3 mi (8:56 / mi)
slept:7.0 (sick) shoes: Brooks Pure Grit

Half snowmobile trail, half road w/ 8~100m strides toward end - felt AOK.
C • AOK... 2
5 PM

Bike (Mukluk) 1:33:29 [3] 9.71 mi (9:38 / mi)
weight:112.2lbs

Snowmobile Trail in good biking shape, few kinda soft spots. Trail #2 at Piedmont soft, but rideable. Felt OK while biking, less awesome after (little head pressure)

Monday Feb 25, 2013 #

5 PM

Yoga (Ashtanga) 1:25:00 [2]
slept:8.0 (sick)

AOK

Sunday Feb 24, 2013 #

8 AM

Run long (Orange Street) 2:10:48 [3] 16.19 mi (8:05 / mi)
slept:8.5 shoes: Brooks Pure Grit

Felt pretty good - ran consistent - Well on Orange Street looking beautiful
2 PM

Bike (Mukluk) 1:40:00 [2] 7.29 mi (13:43 / mi)

Hartley - take down bike race course, plus a little extra with Rudy and Dave - soft, but rideable - beautiful afternoon!

Saturday Feb 23, 2013 #

11 AM

Ski (Sugar Hills) 1:36:27 [3] 7.63 mi (12:38 / mi)
slept:8.5

Fun skiing - just stuck to the easier trails - seemed like constant up and down and not a lot of actual 'skiing'

Friday Feb 22, 2013 #

5 AM

Run (Regular Run) 58:07 [3] 6.72 mi (8:39 / mi)
slept:7.0 shoes: Mizuno Wave Precision 12

Another sluggish run - would have liked a little faster, but oh well...
5 PM

Bike (Raleigh-Rollers) 56:00 [3] 16.6 mi (3:22 / mi)
ahr:124 max:140 weight:112.2lbs

Tired legs, not bad otherwise (heartrate strangely low, but seemed consistent)
6 PM

Yoga warm up/down (Cycling-Basics) 20:00 [1]

Thursday Feb 21, 2013 #

6 AM

Bike (Raleigh-Rollers) 30:00 [3] 8.2 mi (3:40 / mi)
ahr:125 max:135 slept:7.0

6 PM

Run (Recovery Run) 54:19 [3] 6.05 mi (8:59 / mi)
shoes: Brooks Cascadias

Lakewalk - pretty windy - slow run, but legs pretty sluggish. Metatarsals a bit irritated toward end, thinkk these shoes need to be put away.

Wednesday Feb 20, 2013 #

6 AM

Bike (Raleigh-Rollers) 35:00 [3] 9.3 mi (3:46 / mi)
ahr:122 max:135 slept:7.0 (sick)

7 AM

Strength (Mostly arms) 20:00 [2]
ahr:81 max:113 (sick)

6 PM

Run (Lakewalk) 1:48:25 [3] 12.54 mi (8:39 / mi)
(sick) shoes: Brooks Pure Grit

Includes ~5 min pit stop (GI issues ~10 miles), otherwise great run, mostly with Ron.

Tuesday Feb 19, 2013 #

6 AM

Bike (Raleigh-Rollers) 30:00 [2] 8.1 mi (3:42 / mi)
ahr:135 max:145 slept:7.5 (sick)

7 AM

Yoga warm up/down (Random) 12:00 [1]

6 PM

Run tempo (Hermantown Run) 1:14:42 [4] 9.02 mi (8:17 / mi)
ahr:150 max:165 weight:114.6lbs (sick) shoes: Mizuno Wave Precision 12

4 miles in ~29 min, even snuck in a 6:55 - on hilly roads around Hermantown, and with a few degrees F, ~20mph wind, and being excessively bundled up - I'll take it!

Monday Feb 18, 2013 #

6 PM

Yoga (Ashtanga) 1:30:00 [2]
slept:8.5 (sick)

Went better than expected, actually had some strength! Getting over cold

Sunday Feb 17, 2013 #

9 AM

Run (Sunday Group Run) 1:25:26 [3] 10.64 mi (8:02 / mi)
slept:8.0 (sick) shoes: Mizuno Wave Precision 12

Decent pace run with Marcus, Molly, and Kathi up Superior Street and back. Felt OK, legs pretty tired last few miles though.
3 PM

Bike (Mukluk) 1:32:36 [3] 9.11 mi (10:10 / mi)
ahr:128 max:164 slept:0.5 (sick)

Snow bike with Rudy. Similar course to yesterday - 5A at Piedmont instead of 2 - struggled more on single track today (softer?)
5 PM

Run (Snowy Trail Run) 28:54 [3] 2.3 mi (12:34 / mi)
(sick) shoes: Brooks Pure Grit

Slow run with Rudy - intended to be easy, but both tired from rest of the weekend, and Piedmont single track was kind of soft and hilly...still fun

Saturday Feb 16, 2013 #

9 AM

Run (Trails and Roads) 1:32:34 [3] 9.83 mi (9:25 / mi)
slept:8.5 (sick) shoes: Brooks Pure Grit

Snowmobile Trail to Piedmont (solid), trail 2 (soft!), then a few road miles - cold, sunny, nice run.
12 PM

Ski (Slow Skiing) 1:25:12 [2] 6.66 mi (12:48 / mi)
(sick)

Jay Cooke with Molly - may be my slowest, most ridiculous feeling ski ever.
3 PM

Bike (Mukluk) 1:41:48 [3] 9.58 mi (10:38 / mi)
ahr:150 max:180 (sick)

Snowmobile trail, Piedmont single track (2), and Keene's Creek - pretty good, trails in decent shape, and nice day

Friday Feb 15, 2013 #

5 PM

Ski (Piedmont Ski) 1:00:00 [2] 4.94 mi (12:09 / mi)
ahr:115 max:161 slept:10.0 weight:113.8lbs (sick)

Nice slow skiing with Molly and Kathi - didn't feel physically bad, but poor balance and drive.

Thursday Feb 14, 2013 #

6 AM

Run (Recovery Run) 45:00 [2] 5.1 mi (8:49 / mi)
slept:6.0 (sick) shoes: Brooks Cascadias

Easy Run - very poor sleep, but felt decent
6 PM

Run (Regular Run) 40:47 [3] 4.67 mi (8:44 / mi)
weight:113.6lbs (sick) shoes: Nike Pegasus

Felt slightly cruddier than this morning, but still not terrible

Wednesday Feb 13, 2013 #

6 AM

Run (Regular Run) 50:12 [3] 5.83 mi (8:37 / mi)
slept:7.0 shoes: Mizuno Wave Precision 12

Included 5 stride-outs (~100m w/ ~1 min. rest) toward end - felt pretty good! Throat definately pissed off after though...
6 PM

Run (Lakewalk Run) 1:03:23 [3] 8.05 mi (7:52 / mi)
shoes: Brooks Pure Grit

Pretty anti-social group run (managed ~1/2 mi with whole group and 1+ mile with Ron) - just felt like cruising - nice strong run.

Tuesday Feb 12, 2013 #

6 AM

Bike (Raleigh-Rollers) 56:00 [3] 16.8 mi (3:20 / mi)
ahr:140 max:160 slept:7.0

Little sluggish and throat a teeny bit irritated, may have a cold coming...
5 PM

Ski (Piedmont) 1:08:38 [3] 5.65 mi (12:09 / mi)
ahr:132 max:160 weight:113.8lbs

Great classic skiing - didn't feel too awful tired - definately icky throat though

Yoga tempo (Skiing-Hips) 20:00 [1]

AOK

Monday Feb 11, 2013 #

6 PM

Yoga (Ashtanga) 1:25:00 [2]
slept:8.0

A little slower pace than usual, but still good class

Sunday Feb 10, 2013 #

9 AM

Run (Sunday Group Run) 1:52:19 [3] 11.93 mi (9:25 / mi)
slept:8.5 shoes: Mizuno Wave Precision 12

About half Woodland roads, half Hartley trails - Jarrow, Jess, Kathi, and Morgan - nice run with about 1 mile of speediness in Hartley (7:46) - no acute pains! feeling a little sluggish though...
4 PM

Bike warm up/down (Raleigh-Rollers) 30:00 [3] 8.6 mi (3:29 / mi)
ahr:135 max:145 weight:114lbs

5 PM

Strength (Random Strength) 25:00 [3]
ahr:96 max:147

6 PM

Yoga warm up/down (Running-Shoulders) 45:00 [2]

Saturday Feb 9, 2013 #

7 AM

Run (Longish Run) 1:51:52 [3] 12.78 mi (8:45 / mi)
slept:7.0 shoes: Nike Pegasus

Orange Street Loop - decent run. Tailbone area a little snug early on, but no other issues
12 PM

Ski (Jay Cooke) 1:41:15 [2] 7.67 mi (13:12 / mi)

Easy ski with Kathi and Molly - trails in awesome shape - we were kinda putsy, but good time! Right knee noticeable up hills
3 PM

Bike (Mukluk) 1:09:00 [3] 6.9 mi (10:00 / mi)

Soft snowmobile trails - too much bike pushing (noticed tender right knee pushing bike up hills)
5 PM

Yoga warm up/down (Running-Twists) 20:00 [2]

Friday Feb 8, 2013 #

8 AM

Run warm up/down (Snowy Road Run) 29:02 [3] 2.99 mi (9:43 / mi)
slept:8.0 shoes: Brooks Pure Grit

Home Loop. Left arch a little angry
9 AM

Yoga warm up/down (hips) 20:00 [1]

11 AM

Ski (Magney) 2:11:42 [3] 8.19 mi (16:05 / mi)

Breaking trail with Rudy - a few stops - fun time
3 PM

Bike (Mukluk) 1:12:53 [3] 6.91 mi (10:33 / mi)

Snow biking with Rudy - snowmobile trails over to Piedmont, pretty soft - nice day though

Thursday Feb 7, 2013 #

6 AM

Run (Snowy Road Run) 50:33 [3] 5.1 mi (9:55 / mi)
slept:6.5 shoes: Brooks Cascadias

Getchell Road

Wednesday Feb 6, 2013 #

6 AM

Bike warm up/down (Raleigh-Rollers) 30:00 [2] 7.8 mi (3:51 / mi)
ahr:124 max:150 slept:7.0

7 AM

Strength (mostly arms) 16:00 [2]
ahr:81 max:123

6 PM

Run (Lakwalk) 1:00:00 [3] 6.1 mi (9:50 / mi)
shoes: Brooks Pure Grit

Very snowy and windy run - just had fun and no hurry - with Andrea, Kieth, Lisa, Sam

Tuesday Feb 5, 2013 #

6 AM

Run (Snow Run) 44:00 [3] 4.47 mi (9:51 / mi)
rhr:42 slept:7.0 weight:114.2lbs shoes: Nike Pegasus

Easy run on snowy roads - good
5 PM

Ski (Piedmont Ski) 1:04:13 [2] 5.18 mi (12:24 / mi)
ahr:132 max:170 weight:115.8lbs

Fun, chatty ski with Molly and Sam - beautiful evening - only one crash for me!

Monday Feb 4, 2013 #

6 PM

Yoga (Ashtanga) 1:30:00 [3]
slept:7.5

Good, challenging class, a lot of focus on technique

Sunday Feb 3, 2013 #

9 AM

Run (Sunday Group Run) 1:41:20 [3] 10.0 mi (10:08 / mi)
slept:8.5 shoes: Nike Pegasus

Laid back group run - snowmobile trails, SHT, little road - fun time
12 PM

Ski warm up/down (Easy ski) 58:55 [2] 4.0 mi (14:44 / mi)

Hartley outer loop *2 with Kathi and Molly - fun track in good shape
1 PM

Bike (Mukluk) 1:20:24 [2] 8.32 mi (9:40 / mi)

1 loop at Hartley - trails were great, I was a bit lazy, but had fun!

Saturday Feb 2, 2013 #

3 PM

Ski (Piedmont) 1:30:00 [3] 7.55 mi (11:55 / mi)
ahr:145 max:170 slept:8.5

Fun skiing with Molly - 3 small loops - nice sunny day
5 PM

Run (Regular Run) 54:29 [3] 5.86 mi (9:18 / mi)
shoes: Mizuno Wave Precision 12

Snowmobile Trail and roads - AOK

Friday Feb 1, 2013 #

6 AM

Bike (Raleigh-Rollers) 57:00 [3] 17.6 mi (3:14 / mi)
ahr:150 max:165 rhr:37 slept:7.5

moved up to the big ring - more work, but faster :)
5 PM

Run (Regualr Run) 48:11 [3] 5.41 mi (8:54 / mi)
weight:114lbs shoes: Brooks Pure Grit

mix of dry and icy roads - OK run

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