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Training Log Archive: ljbean

In the 30 days ending Jun 30, 2013:

activity # timemileskm+ft
  Run20 29:42:02 197.16(9:02) 317.3(5:37)
  Bike21 18:22:42 235.37(4:41) 378.79(2:55)
  Yoga13 5:50:00
  Strength1 10:00
  Total54 54:04:44 432.53 696.09
averages - sleep:7.3 weight:112.9lbs

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Sunday Jun 30, 2013 #

8 AM

Bike (Bike to Run) 1:08:17 [3] 16.98 mi (4:01 / mi)
slept:8.0

To Lepisto's via Becks and Munger
9 AM

Run (Kevin Pates Run) 48:48 [2] 5.0 mi (9:46 / mi)
shoes: Brooks Pure Grit 6.5

Fun run on Western Waterfront with big group - pretty relaxed, legs a little stiff to start, but ended up feeling good.
11 AM

Bike (Home from Run) 30:56 [3] 4.66 mi (6:38 / mi)

As easy as I could manage for all up hill
5 PM

Yoga warm up/down (random easy stuff) 35:00 [2]

on the deck - good heat training?

Saturday Jun 29, 2013 #

7 AM

Run (Curnow Preview) 6:26:26 [3] 29.5 mi (13:06 / mi)
slept:7.0 shoes: Brooks Pure Grit

Curnow/Voyaguer trails - didn't make the whole course, but added a bit extra. Took it easy and felt pretty good - definately ready to be done at 29 miles. Includes stops ~5:52 'monving' time.

Friday Jun 28, 2013 #

6 AM

Run (Easy Run) 45:22 [3] 5.13 mi (8:51 / mi)
slept:7.0 shoes: Mizuno Wave Precision 12

5 PM

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

Thursday Jun 27, 2013 #

6 AM

Bike (Jake) 33:47 [2] 8.73 mi (3:52 / mi)
slept:7.0

Bike to work
4 PM

Bike (Jake) 56:37 [3] 8.72 mi (6:30 / mi)

Slowest ride home ever - did not even try to fight heat + wind + hill

Wednesday Jun 26, 2013 #

5 AM

Run ('Recovery') 35:41 [3] 4.05 mi (8:49 / mi)
slept:6.5 shoes: Brooks Pure Grit 6.5

slow and sluggish
6 AM

Yoga warm up/down (easy/stretchy) 10:00 [1]

6 PM

Yoga (mini ashtanga) 45:00 [2]
weight:113.2lbs

wonderful

Tuesday Jun 25, 2013 #

6 AM

Bike (Jake) 33:40 [3] 8.64 mi (3:54 / mi)
slept:8.0

Bike to work
5 PM

Bike (Jake) 2:27:30 [3] 32.3 mi (4:34 / mi)

Bike home through Oliver - felt surprisingly good (though slow)

Sunday Jun 23, 2013 #

7 AM

Bike (Raleigh-Rollers) 33:00 [2] 7.8 mi (4:14 / mi)
slept:8.0 weight:112.8lbs

Wimped out on weather, so biked in the basement, legs definately stiff to start, but overall OK
8 AM

Yoga warm up/down (easy/stretchy) 30:00 [2]

4 PM

Bike (Jake) 57:52 [3] 14.17 mi (4:05 / mi)

Weather got nice and had to get out - wonderful - energy and legs better than expected.

Saturday Jun 22, 2013 #

Event: Grandma's Marathon
 
8 AM

Run race (Grandma's Marathon) 3:04:30 [4] 26.25 mi (7:02 / mi)
slept:6.5 shoes: Adidas Adizero Mana 5

Tried to run by 'feel' more on this one - did not look at a single split - managed ~1:33:30 for first half and ~1:31 for second half - did not think I was in that good of shape - perfect weather helped too... and no major pains!!!!
C • Very nice! 3

Friday Jun 21, 2013 #

5 PM

Run (Pre-Race Run) 25:05 [2] 3.01 mi (8:20 / mi)
slept:7.5 weight:113lbs shoes: Adidas Adizero Mana 5

Slowish few miles, then 5 ~100m strides w/ 1 min rest 3rd mile. Felt stiff, sluggish, typical out-of-shape feeling I have right before a big race.
6 PM

Yoga warm up/down (easy/stretchy) 10:00 [1]

Wednesday Jun 19, 2013 #

6 AM

Bike (Jake) 34:53 [3] 8.7 mi (4:01 / mi)
slept:7.5

Bike to work
4 PM

Bike (Jake) 1:30:00 [3] 14.0 mi (6:26 / mi)

From work to Piedmont to help out with races. Includes some hike/biking. Also biking home afterwards.

Tuesday Jun 18, 2013 #

6 AM

Run (Tempo-ish) 55:02 [3] 7.06 mi (7:48 / mi)
slept:6.5 shoes: Adidas Adizero Mana 5

2 miles warm-up, 3 miles at 'marathon pace' - didn't look at watch, tried to go by feel and ran 7:05, 7:05, 7:04 - 2 mile cool down. Feet/lower legs took a mile plus to loosen up - eeew
C • I hope 4
6 PM

Run (Easy Run) 44:31 [3] 5.08 mi (8:46 / mi)
weight:112.6lbs shoes: Brooks Pure Grit

mostly gravel road and shoulders - left arch achy to start, but loosened up
7 PM

Yoga warm up/down (easy/stretchy) 10:00 [1]

Monday Jun 17, 2013 #

6 PM

Yoga (mini-ashtanga) 50:00 [2]
slept:8.0

Sunday Jun 16, 2013 #

8 AM

Bike (Jake) 34:55 [2] 9.34 mi (3:44 / mi)
slept:7.0

Bike to Northwoods Sunday Run
9 AM

Run (Group Run) 1:25:13 [3] 10.44 mi (8:10 / mi)
shoes: Adidas Adizero Mana 5

With Jarrow, Anna, Donny (they went a few miles more at end) - ended up being near 80 degrees - felt fine with 'heat', pace probably not as easy as I should have done.
11 AM

Bike (Jake) 49:22 [3] 9.35 mi (5:17 / mi)

Home from group run

Saturday Jun 15, 2013 #

7 AM

Run (Trail Run) 1:37:05 [3] 9.27 mi (10:28 / mi)
slept:7.5 shoes: Brooks Pure Grit

Another beautiful morning for an easy, enjoy the scenery run

Friday Jun 14, 2013 #

6 AM

Run (Intervals) 1:05:07 [3] 7.79 mi (8:22 / mi)
slept:7.0 shoes: Adidas Adizero Mana 5

4 mile warm up, 10x200m (avg'd ~6.15/mi pace) w/ 200m rest ~ 1mi cool down. Pretty sluggish, especially early on - overall decent run
5 PM

Yoga (mini-Ashtanga) 40:00 [2]
weight:112.8lbs

Thursday Jun 13, 2013 #

6 AM

Bike (Bike to Work) 35:08 [2] 8.72 mi (4:02 / mi)
slept:7.5

5 PM

Bike (Bike Home) 51:13 [3] 8.76 mi (5:51 / mi)

Super putzy

Wednesday Jun 12, 2013 #

5 PM

Run (Chester NMTC Run) 1:26:02 [4] 9.01 mi (9:33 / mi)
slept:7.5 shoes: Brooks Pure Grit

Ran whole course pre-race with Jarrow and Chris. Wasn't motivated for a good race, but still ran hard and definately spent by the end. 32:18, 6th woman, 40th overall for 3.85 mi. 1 miles cool down

Tuesday Jun 11, 2013 #

5 AM

Run (Easy Run) 42:24 [2] 5.13 mi (8:16 / mi)
slept:7.0 shoes: Adidas Adizero Mana 5

w/ 8~100m strides, 1 min rest toward end
6 PM

Bike (Jake) 1:35:26 [3] 22.17 mi (4:18 / mi)
weight:112.8lbs

7 PM

Yoga warm up/down (Sun Salutations) 10:00 [2]

Sunday Jun 9, 2013 #

8 AM

Run long (Proctor-Hermantown) 2:18:44 [3] 18.0 mi (7:42 / mi)
slept:8.0 shoes: Adidas Adizero Mana 5

After 6 miles, 'surged' 1 minute start of each mile for 10 - averaged about 6:45/mi during surges. Finished with 8 ~100m accelerations, 1 min rest. Felt pretty sluggish at beginning, but loosened up and enjoyed the run.
C • nice going 3

Saturday Jun 8, 2013 #

9 AM

Run (Trail Run) 1:34:13 [3] 9.32 mi (10:07 / mi)
slept:8.5 shoes: Brooks Pure Grit

Ran from home to SHT Highland-Getchell to Haines and back. Beautiful morning, nice to see sunshine and green plants!

Friday Jun 7, 2013 #

6 AM

Bike (Jake) 35:52 [3] 8.71 mi (4:07 / mi)
slept:7.5

Bike to work
4 PM

Bike (Jake) 50:13 [3] 8.7 mi (5:46 / mi)

Hauled laptop home, surprisingly heavy - tried to go easy up hill to save run
5 PM

Run (Intervals) 1:01:56 [3] 7.46 mi (8:18 / mi)
weight:113.4lbs shoes: Adidas Adizero Mana 5

Attempted intervals - still not used to running following biking I guess. After 5 miles: 200m hardish, 6~100m strides, 2x200m hard, 1 min rest between all.
6 PM

Yoga warm up/down (stretchy/easy) 20:00 [2]

Thursday Jun 6, 2013 #

6 AM

Bike (Jake) 35:43 [3] 8.68 mi (4:07 / mi)
slept:7.5

Chilly and damp bike ride to work
5 PM

Bike (Jake) 48:46 [3] 8.8 mi (5:33 / mi)

Home from work - slightly alternate route
6 PM

Strength (balance/core) 10:00 [2]

Yoga warm up/down (easy/stretchy) 10:00 [1]

Wednesday Jun 5, 2013 #

6 AM

Run (Short Run) 27:01 [3] 3.28 mi (8:14 / mi)
slept:7.0 shoes: Mizuno Wave Precision 12

6 PM

Run tempo (short tempos) 1:18:30 [4] 10.2 mi (7:42 / mi)
weight:113.2lbs shoes: Adidas Adizero Mana 5

2 mile warm up, 3 miles in 20:13, 1 mile jog, 2 miles in 13:24, 2 mile cool down. Felt better than expected - happy with that pace on my own!

Tuesday Jun 4, 2013 #

6 AM

Run (Regular Run) 50:28 [3] 6.17 mi (8:11 / mi)
slept:6.5 shoes: Adidas Adizero Mana 5

Around Hermantown - 8~100m strides toward end - felt good
6 PM

Yoga (Power Yoga) 1:00:00 [2]
weight:112.6lbs

Monday Jun 3, 2013 #

6 AM

Bike (Jake) 34:43 [2] 8.72 mi (3:59 / mi)
slept:7.0

Home to work
5 PM

Bike (Jake) 44:49 [3] 8.72 mi (5:08 / mi)

Work to home

Sunday Jun 2, 2013 #

9 AM

Run long (Group Run) 2:09:54 [3] 16.01 mi (8:07 / mi)
slept:7.0 shoes: Adidas Adizero Mana 5

Decent, steady run with Northwoods group - mostly Jarrow, Donny, Anna - out and back on Skyline - beautiful morning, felt good - did have to make one pit stop though.
C • good run 2

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