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Training Log Archive: ljbean

In the 29 days ending Feb 29, 2016:

activity

time

miles

+ft

Run

32:44:25

225.88

(8:42)

363.52

(5:24)

12616

Bike

11:14:32

113.55

(5:56)

182.74

(3:41)

4833

Yoga

11:01:00

Strength

3:27:00

Total

58:26:57

339.43

546.26

17450

[1-5]

57:43:57

averages - sleep:7.1 rhr:43 weight:104.9lbs

4:03

0:00

» now

Sunday Feb 28, 2016 #

9 AM

Run long (Northwoods!) 2:38:02 [3] 15.66 mi (10:05 / mi) +1227ft 9:24 / mi
rhr:47 slept:7.5 weight:104.8lbs shoes: Brooks Cascadia 10 again

With Jarrow and Aaron, Hawks Ridge and Lester trails - some OK, some icy, Aaron and I each left with some bruises, Jarrow stayed upright - good, fun, nice day to be in the woods

4 PM

Run (Piedmont) 38:17 [3] 3.16 mi (12:07 / mi) +390ft 10:51 / mi
slept:0.3 shoes: Altra Lone Peak 2.0

Run with Rudy to try out his new shoes - so far, so good. Deer Slayer-Lower Burner-Upper Burner-Sidekick-Red Dress-Scarface. Arches a little angry, Duluth Grill lunch not quite settled, but good otherwise! Much less slick than Lester, more foot-printy though

Saturday Feb 27, 2016 #

7 AM

Bike (Salsa-Mukluk) 1:25:42 [3] 10.93 mi (7:50 / mi) +951ft 7:15 / mi
rhr:45 slept:7.0

Out and back from home: Stebner, Snomo, Homebrew - trails still great

11 AM

Yoga (Padma Class) 55:00 [1]
shoes: Manduka Eko Rubber

3 PM

Run (Steady) 1:22:22 [3] 10.45 mi (7:53 / mi) +515ft 7:32 / mi
shoes: Altra Intuition 2.0 D

Was succeeding at running a little more conservatively than last Saturday until I ran into Rochelle Wirth! Then, a bunch of 7:40s, but it was fun to run and chat with her a few miles - felt decent. Roads around home.

Friday Feb 26, 2016 #

6 AM

Run (Easy) 59:19 [3] 6.72 mi (8:50 / mi) +367ft 8:24 / mi
ahr:131 max:161 rhr:42 slept:7.0 shoes: Altra Intuition 2.0D pink

Love my easy runs! Roads around home, 8 stride-outs after 5 miles. Phlegmy, but fine.

4 PM

Bike (Salsa Mukluk) 1:11:01 [3] 8.63 mi (8:14 / mi) +745ft 7:36 / mi
ahr:120 max:155

From Home, Stebner, Snomo, Lollygagger, Homebrew CCW then back home - trail soooo much better than I expected, decided to bike again in the morning instead of run.

Strength (mostly arms) 25:00 [2]

Thursday Feb 25, 2016 #

6 AM

Run warm up/down 27:21 [3] 3.11 mi (8:48 / mi) +230ft 8:13 / mi
shoes: Altra Lone Peak 2.0

Stebner - Htown Rd warmup, Thomson-Shelby-Stebner cooldown. Heart a little goofy on warm up, consciously relaxing seemed to help.

Run tempo (Road Tempo) 57:11 [4] 8.0 mi (7:09 / mi) +310ft 6:54 / mi
ahr:155 max:168 rhr:45 slept:6.5 weight:105lbs shoes: Altra Lone Peak 2.0

HTown-Ugstad-Arrowhead-Lavaque-Thompson, felt OK - rattle-y cough now, not terrible, and everything else feels fine. Didn't look at my watch until 9 miles to decide if I wanted to go 10 or 11 - surprised to see 68 minutes! I didn't feel bad, just expected I was going slower since I wasn't running flat. Miles: 7:33, 7:35, 7:33, 7:15, 6:59, 6:46, 6:59, 6:31!!!!!! (mostly downhill, but still!)

C • Well done 4

Wednesday Feb 24, 2016 #

6 AM

Bike (Raleigh-Rollers) 30:13 [3] 8.5 mi (3:33 / mi)
slept:7.0 weight:105.2lbs

Dresden Dolls, little bit of a sore throat

Yoga (Sun Sals) 13:00 [1]
shoes: Manduka Eko Rubber

gooood

6 PM

Run (Lakewalk Run) 58:31 [3] 7.0 mi (8:22 / mi) +203ft 8:08 / mi
shoes: Altra Intuition 2.0D pink

Good group - I mostly ran with Sam, Marcus, and CHRISTI and ETHAN!! So a little more upbeat than the 'easy' run on the schedule. I discussed some weird heart sensations I've been having on my runs during the past week with the med. residents - discussion came to, if no other symptoms, probably not a problem - not worrying too much about it for now. Good run otherwise and more socializing at CPB after

Tuesday Feb 23, 2016 #

6 AM

Run (Cities) 1:33:56 [3] 10.38 mi (9:03 / mi) +686ft 8:31 / mi
rhr:44 slept:7.0 shoes: Altra Intuition 2.0 D

Hyland Park area - lots of great sidewalks and trails, unfortunately all icy this morning, so my steady run became an easy run - oh well

Sunday Feb 21, 2016 #

9 AM

Run long (Northwoods) 2:21:09 [3] 16.05 mi (8:48 / mi) +705ft 8:27 / mi
rhr:43 slept:7.5 weight:105lbs shoes: Brooks Cascadia 10 again

Good group - I mostly ran with Jarrow - out and back on Skyline, way more ice than I like, but that kept the pace conservative. Felt tired, but not terrible.

C • Good work 2

3 PM

Bike (Salsa-Mukluk) 1:06:56 [3] 8.04 mi (8:20 / mi) +663ft 7:43 / mi
slept:0.75

Snowmobile Trail - Lollygagger - Homebrew CCW - back home on Stebner - trails, and even road shoulders much better than I expected - would have been great to have more time, I really had fun.

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

Saturday Feb 20, 2016 #

7 AM

Run (Steady Run) 1:28:11 [3] 11.09 mi (7:57 / mi) +476ft 7:38 / mi
rhr:46 slept:7.5 shoes: Altra Intuition 2.0 D

Roads around home - felt ridiculously good - 10 ~100 m strides with ~1 min rest after 1 hr.

11 AM

Bike (Raleigh-Rollers) 21:00 [2] 6.5 mi (3:14 / mi)

Strength (arms) 8:00 [2]

6 PM

Yoga (mini-Ashtanga) 50:00 [2]
shoes: Manduka Eko Rubber

Friday Feb 19, 2016 #

6 AM

Run (easy run) 1:01:13 [3] 6.72 mi (9:07 / mi) +361ft 8:40 / mi
rhr:44 slept:7.0 shoes: Altra Intuition 2.0D pink

Roads around home - successfully kept it easy! Forgot to add strides though...10 pushups after

6 PM

Bike (Raleigh-Rollers) 30:00 [3] 8.5 mi (3:32 / mi)

Dresden Dolls

Strength (arms) 12:00 [3]

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

Thursday Feb 18, 2016 #

6 AM

Run warm up/down 25:56 [3] 2.86 mi (9:04 / mi) +200ft 8:30 / mi
shoes: Altra Lone Peak 2.0

~1 mile of snowmobile trail during warm up, too dark and unruly for me to try a fast run on it, so resorted to the road for the 'tempo'

Run tempo (Skyline) 51:59 [4] 7.0 mi (7:26 / mi) +423ft 7:01 / mi
ahr:155 max:171 rhr:45 slept:7.0 weight:105.4lbs shoes: Altra Lone Peak 2.0

out and back on Skyline east of Stebner - slower than the flat lakewalk, but fun and felt good. Miles: 7:26, 7:41, 7:19, 7:25, 7:19, 7:33, 7:16 (up Stebner!!)

C • Nice work! 4

Wednesday Feb 17, 2016 #

6 PM

Run (Lakewalk) 51:06 [3] 6.1 mi (8:23 / mi) +233ft 8:05 / mi
slept:6.0 shoes: Altra Intuition 2.0D pink

good - ran mostly with Marcus, first mile with Lisa. Shaun, Sam, Beth, Steve and Ron out too.

7 PM

Yoga (easy/stretchy) 13:00 [0]

Tuesday Feb 16, 2016 #

6 AM

Run (Steady) 1:28:36 [3] 10.34 mi (8:34 / mi) +430ft 8:15 / mi
ahr:140 max:155 slept:6.5 shoes: Brooks Cascadia 10 again

roads around home, some snowy, happy about the 'warmer' weather

1 PM

Strength (climbing) 35:00 [2]

a bunch of 5.6's, a couple 5.7 attempts

5 PM

Bike (Salsa-Mukluk) 1:19:34 [3] 8.62 mi (9:14 / mi) +725ft 8:33 / mi

From home south snomo trail - Lollygagger - Homebrew CCW - Keene Creek - all ride-able, a few squirrelly spots

Monday Feb 15, 2016 #

6 PM

Yoga (mini Ashtanga) 1:00:00 [1]
slept:8.0 weight:106lbs shoes: Manduka Eko Rubber

on my own - quite good

Sunday Feb 14, 2016 #

8 AM

Run long (Looong) 2:34:16 [4] 18.19 mi (8:29 / mi) +1155ft 8:00 / mi
rhr:45 slept:6.5 weight:104.6lbs shoes: Altra Intuition 2.0 D

Out and back from home Skyline-Orange St. plus a few miles tacked on at the end. Really had a hard time today - ready for warmer weather! Second half especially I felt cold and stiff and slow, surprised to see pretty consistent splits for the whole run, so that was good I guess!

4 PM

Bike (Salsa-Mukluk) 1:12:32 [3] 8.48 mi (8:33 / mi) +794ft 7:51 / mi

With Rudy :) Rode from home to Piedmont: Scarface-Upper Burner-Foxx Rocks-Lower Burner-Deerslayer. A few icy spots, but trails mostly great.

Yoga (easy/stretchy) 17:00 [0]

Saturday Feb 13, 2016 #

8 AM

Bike (Raleigh-Rollers) 41:28 [3] 13.5 mi (3:04 / mi)
rhr:41 slept:7.5

Strength (core/balance) 20:00 [2]

4 PM

Run (Steady Run) 1:21:26 [3] 8.02 mi (10:09 / mi) +988ft 9:06 / mi
shoes: Altra Lone Peak 2.0

out and back from home - Keene Creek + SHT - trails not too shabby, weather not as cold as feared, plus the sun was fantastic.

Yoga (Running-Backbends) 20:00 [1]
shoes: Manduka Eko Rubber

Friday Feb 12, 2016 #

6 AM

Run (Easy Run) 1:01:13 [3] 6.74 mi (9:05 / mi) +381ft 8:37 / mi
rhr:43 slept:6.0 weight:104.2lbs shoes: Altra Lone Peak 2.0

roads around home, 6 strides after mile 5 - all good

6 PM

Yoga (wimpy Ashtanga) 35:00 [1]
shoes: Manduka Eko Rubber

better than nothing!

Thursday Feb 11, 2016 #

6 AM

Yoga (easy/stretchy) 13:00 [0]
rhr:41 slept:7.0

5 PM

Run warm up/down (Lakewalk) 25:14 [3] 3.05 mi (8:16 / mi)
shoes: Altra Intuition 2.0 D

2 mile warmup felt pretty sluggish, 1 mile cool down AOK

Run tempo (Lakewalk) 34:22 [4] 5.0 mi (6:52 / mi) +190ft 6:38 / mi
ahr:165 max:174 shoes: Altra Intuition 2.0 D

Felt a little slow/stiff to start, but times a little faster than I felt: 7:08, 7:02, 6:44, 6:40, 6:48 - not as much traffic today!

C • LIKE! 1

Wednesday Feb 10, 2016 #

6 AM

Bike (Raleigh-Rollers) 39:00 [3] 12.0 mi (3:15 / mi)
rhr:39 slept:7.0

Strength (core) 10:00 [2]

5 PM

Run (Easy Run) 59:39 [3] 7.02 mi (8:30 / mi) +226ft 8:15 / mi
shoes: Altra Intuition 2.0D pink

Lakewalk - went early with Marcus and Andrea - nice to run in the daylight.

Tuesday Feb 9, 2016 #

5 AM

Run (Steady Run) 1:26:18 [3] 10.19 mi (8:28 / mi) +741ft 7:55 / mi
ahr:150 max:170 rhr:40 slept:7.0 weight:104.8lbs shoes: Altra Lone Peak 2.0

From home through Piedmont neighborhood, back west on Skyline, up Getchell and a little loop near home - avoided head wind as much as possible, overdressed again and was getting chilled quick! Felt pretty great otherwise.

1 PM

Strength (climbing) 40:00 [2]

a bunch of the easiest routes, tried one 5.7 and only made it half way - LOTS of room for improvement!

6 PM

Yoga (Running-Twists) 20:00 [1]
shoes: Manduka Eko Rubber

post-snow-shoveling

Monday Feb 8, 2016 #

6 PM

Yoga (Padma Class) 1:00:00 [1]
slept:8.0 shoes: Manduka Eko Rubber

I was the sole student, glad I went! First attempts at hand stand

Sunday Feb 7, 2016 #

9 AM

Run long (Northwoods) 1:47:48 [3] 12.54 mi (8:36 / mi) +554ft 8:15 / mi
rhr:42 slept:7.0 shoes: Brooks Cascadia 10 again

Out and back from Jarrow's on Skyline - mostly ran with Jarrow and Aaron - decent weather, soggy roads, good company

C • Thanks for coming! 3

4 PM

Yoga (Ashtanga DVD) 1:30:00 [2]
shoes: Manduka Eko Rubber

Saturday Feb 6, 2016 #

7 AM

Run (Regular Run) 1:01:01 [3] 6.27 mi (9:44 / mi) +545ft 8:59 / mi
slept:8.0 weight:104lbs shoes: Altra Lone Peak 2.0

Keene Creek - Lollygagger - a little ways on Homebrew - out and back - decent trails, nice morning.

10 AM

Bike (Salsa-Mukluk) 1:43:48 [3] 10.35 mi (10:02 / mi) +955ft 9:13 / mi

Same as the run, but did all of Homebrew - good trails, but still slower than running, kinda pathetic?

2 PM

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

Friday Feb 5, 2016 #

6 AM

Run (Easy Run) 44:22 [3] 4.84 mi (9:10 / mi) +243ft 8:45 / mi
rhr:42 slept:6.0 shoes: Altra Intuition 2.0D pink

roads around home

Thursday Feb 4, 2016 #

6 AM

Run warm up/down 16:25 [3] 1.84 mi (8:55 / mi)
rhr:41 slept:7.5 weight:105.2lbs shoes: Altra Lone Peak 2.0

Run tempo (Hilly Tempo) 30:20 [4] 4.0 mi (7:35 / mi) +200ft 7:14 / mi
ahr:160 max:170 shoes: Altra Lone Peak 2.0

mostly dry roads, a few icy stretches, but better than expected. Not all that much elevation gain, just short little hills I guess! Starting at Lavaque: W on Morris Thomas, N on Ugstad, E on Hermantown, S on Lavaque, E on Morris Thomas ~1/4 mile. Miles: 7:35, 7:41, 7:42, 7:20 - OK by me on an early morning, bundled up work out :)

C • Nice 1

5 PM

Strength (Climbing) 40:00 [2]

Wednesday Feb 3, 2016 #

6 AM

Bike (Raleigh-Rollers) 33:18 [3] 9.5 mi (3:30 / mi)
rhr:39 slept:7.5 weight:105lbs

Strength (mostly arms) 17:00 [3]

6 PM

Run (Lakewalk) 56:52 [3] 6.17 mi (9:13 / mi) +217ft 8:55 / mi
shoes: Brooks Cascadia 10 again

Group run - mostly ran with Marcus on the way out, and slowed down to add Lisa on the way back - slow pace, decent footing, but did not feel as 'easy' as I hoped - hamstrings a little tight from yoga. Nice run though!

Tuesday Feb 2, 2016 #

6 AM

Run (Steady Run) 1:02:00 [3] 7.37 mi (8:25 / mi) +420ft 7:59 / mi
rhr:40 slept:7.0 weight:105lbs shoes: Altra Lone Peak 2.0

Roads around home - wind a little brisk - all good otherwise

5 PM

Yoga (Ashtanga DVD) 1:25:00 [2]
shoes: Manduka Eko Rubber

Monday Feb 1, 2016 #

6 PM

Yoga (Padma Class) 1:00:00 [1]
rhr:40 slept:8.0 shoes: Manduka Eko Rubber

OK - a lot of awkward transitions

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