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Training Log Archive: ljbean

In the 30 days ending Nov 30, 2013:

activity # timemileskm+ft
  Bike18 23:22:29 236.47(5:56) 380.56(3:41)
  Run19 19:33:03 128.55(9:08) 206.88(5:40)
  Yoga15 12:55:00
  Strength9 2:15:00
  Elliptical1 30:00 3.0(10:00) 4.83(6:13)
  Hike/Walk1 25:00 1.5(16:40) 2.41(10:21)
  Total63 59:00:32 369.52 594.68
averages - sleep:7.4 rhr:42 weight:113.4lbs

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Saturday Nov 30, 2013 #

11 AM

Bike (Mukluk) 2:00:00 [2] 9.19 mi (13:03 / mi)
slept:8.0

Beach ride to MN point with Rudy, Dave, Jackie, Eric - an additional 40 minutes worth of stopping to watch the guys goof around on ice etc.
3 PM

Run (Trails) 40:26 [3] 3.42 mi (11:49 / mi)
shoes: Altra Lone Peak 1.5

Shane's birthday run - nice fun run

Friday Nov 29, 2013 #

3 PM

Bike (Mukluk) 1:37:33 [3] 9.19 mi (10:37 / mi)
slept:9.0

Good to get out - snow more slippery than expected, a few crashes and a stop to lose tire pressure.

Thursday Nov 28, 2013 #

8 AM

Run long 2:22:58 [3] 16.26 mi (8:48 / mi)
slept:7.5 shoes: Saucony Peregrine Medium 6.5

In the cities along River Parkway - some dirt trail, mostly paved - left foot/calf tired/sore by end - left knee pretty tender later...

Wednesday Nov 27, 2013 #

5 AM

Bike (Raleigh-Rollers) 56:29 [3] 17.39 mi (3:15 / mi)
rhr:42 slept:6.0

pretty good - legs tired after ~40 mins - tried to go with higher cadence throughout - avg ~87rpm
6 AM

Strength (mostly arms) 10:00 [3]

free weights at home

Tuesday Nov 26, 2013 #

6 AM

Run (Treadmill) 51:00 [3] 6.0 mi (8:30 / mi)
rhr:42 slept:5.0 shoes: Adidas Adizero Boston 3W 6.5

Fine
7 AM

Strength (Weight Machines) 10:00 [3]

just arm stuff
5 PM

Yoga (Running-Hips II) 30:00 [2]
weight:112.8lbs

Monday Nov 25, 2013 #

6 PM

Yoga (Ashtanga) 1:30:00 [3]
slept:8.0

Good - sub teacher, so didn't get through whole sequence - but it was different to spend more time in some of the poses

Sunday Nov 24, 2013 #

9 AM

Run (Group Run) 56:04 [3] 6.19 mi (9:03 / mi)
slept:8.0 shoes: Altra Lone Peak 1.5

Two loops of Bagley with Jarrow, Jess, Kathi, and Molly - nice run - shoes seem OK, though big
2 PM

Bike (Mukluk) 2:28:07 [3] 19.59 mi (7:34 / mi)

Snowmobile trail + DWP + Western Waterfront - too tired for all the uphill on the way back, otherwise fun

Saturday Nov 23, 2013 #

8 AM

Run long (mostly Trails) 2:21:01 [3] 12.23 mi (11:32 / mi)
slept:8.0 shoes: Saucony Peregrine Medium 6.5

8+ miles on SHT - good
4 PM

Bike (Mukluk) 1:08:08 [3] 7.34 mi (9:17 / mi)

Snowmobile trail + Brewers out and back - easier with solid ground!

Friday Nov 22, 2013 #

6 AM

Elliptical (Anytime) 30:00 [3] 3.0 mi (10:00 / mi)
slept:7.0

I don't like those things, felt super awkward.
7 AM

Strength (Weight Machines) 15:00 [3]

5 PM

Yoga (mini Ashtanga) 55:00 [3]

On my own - not great - kept being distracted

Thursday Nov 21, 2013 #

6 AM

Bike (Raleigh - Rollers) 56:09 [4] 16.64 mi (3:22 / mi)
rhr:41 slept:7.0

just felt hard this morning

Wednesday Nov 20, 2013 #

6 AM

Bike (Raleigh-Rollers) 33:25 [3] 9.53 mi (3:30 / mi)
rhr:42 slept:7.0 weight:113.5lbs

AOK
7 AM

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

5 PM

Run (Lakewalk) 48:01 [3] 6.1 mi (7:52 / mi)
shoes: Adidas Adizero Mana 5

These just keep getting speedier!
6 PM

Run warm up/down (Lakewalk) 2:35 [3] 0.29 mi (8:54 / mi)
shoes: Adidas Adizero Mana 5

silly to add this on, I know...

Monday Nov 18, 2013 #

6 PM

Run (Trails) 1:40:08 [3] 8.35 mi (12:00 / mi)
slept:7.0 shoes: Saucony Peregrine Medium 6.5

Sam's Birthday Run at Hartley - includes a few stops - belly was unhappy, otherwise a nice run!
C • run 2

Sunday Nov 17, 2013 #

10 AM

Run long (Longish Run) 1:49:06 [3] 12.81 mi (8:31 / mi)
slept:8.0 shoes: Saucony Peregrine Medium 6.5

good - hills and gravel around Hermantown
5 PM

Bike (Mukluk) 45:19 [3] 4.71 mi (9:37 / mi)

Very wet snowmobile trails - good amount of walking through water

Saturday Nov 16, 2013 #

8 AM

Yoga (Rocket) 1:30:00 [3]
slept:8.0

10 AM

Yoga (Vinyassa Workshop) 30:00 [2]

2 hr workshop - lots of instruction, some good 'practice'
4 PM

Hike/Walk (Gateway Trail) 25:00 [2] 1.5 mi (16:40 / mi)

on the way to UMTR awards - everyone else ran

Friday Nov 15, 2013 #

6 AM

Run (Treadmill) 1:01:00 [3] 7.3 mi (8:21 / mi)
rhr:42 slept:6.5 shoes: Adidas Adizero Boston 3W 6.5

felt good, 35 minutes at 8 min/mi
7 AM

Strength (Weight Machines) 10:00 [3]

4 PM

Bike (Mukluk) 2:25:00 [3] 17.77 mi (8:10 / mi)
weight:113.8lbs

Snowmobile trail, DWP, Western Waterfront - with Rudy, lots of stopping (so deducted ~20min.s) - but good to get more time outside!

Thursday Nov 14, 2013 #

6 AM

Bike (Jake) 49:27 [3] 11.32 mi (4:22 / mi)
slept:6.0

Nice bike ride around Hermantown
6 PM

Yoga (Vinyassa) 1:00:00 [3]

good - mini-Rocket

Wednesday Nov 13, 2013 #

6 AM

Bike (Raliegh-Rollers) 43:54 [3] 13.2 mi (3:20 / mi)
slept:7.5

5 PM

Run (Lakewalk) 48:38 [3] 6.1 mi (7:58 / mi)
shoes: Adidas Adizero Mana 5

Toasty warm run - nice group turned out, ran mostly with Marcus and Shaun - speedy toward the end

Tuesday Nov 12, 2013 #

6 AM

Run (Treadmill) 40:00 [3] 4.6 mi (8:42 / mi)
slept:7.0 shoes: Adidas Adizero Boston 3W 6.5

7 AM

Strength (Weight Machines) 15:00 [3]

5 PM

Yoga (Power Yoga) 1:00:00 [2]
weight:113.2lbs

Monday Nov 11, 2013 #

6 PM

Yoga (Ashtanga) 1:25:00 [3]
slept:8.0

Sunday Nov 10, 2013 #

8 AM

Run (Regular Run) 47:13 [3] 5.51 mi (8:34 / mi)
slept:9.0 shoes: Brooks Pure Grit 6.5

Another lovely run - ankle/leg didn't bother me one bit.
9 AM

Strength (random) 25:00 [2]

core/balance stuff
12 PM

Bike (Jake) 1:33:58 [3] 20.76 mi (4:32 / mi)

good - pretty spent by the end - quite windy

Saturday Nov 9, 2013 #

8 AM

Run (Long-ish) 1:23:30 [3] 9.64 mi (8:40 / mi)
slept:8.0 shoes: Saucony Peregrine Medium 6.5

Wore brace - felt pretty good - nice to get a decent-length Run in
11 AM

Yoga (Brewsana) 1:00:00 [2]

At Bent Paddle - followed by a pint - nice little event put on!
4 PM

Bike (Mukluk) 2:30:00 [3] 18.0 mi (8:20 / mi)
weight:114lbs

With Rudy- both GPS's died, so guesstimate on time/distance - mix of snowmobile trail, DWP, horse trail, Skyline, and regular roads - probably ~1 mile of pushing up to difficult of stuff for me and crazy washouts in various areas.

Friday Nov 8, 2013 #

6 AM

Yoga (Cycling-Legs) 45:00 [2]
slept:7.0

5 PM

Strength (Weight Machines) 20:00 [3]

'Fitness Consult' at Anytime - got a little routine to work on

Thursday Nov 7, 2013 #

6 AM

Bike (Jake) 35:12 [3] 9.1 mi (3:52 / mi)
slept:7.0

A little faster than last time - probably the light
5 PM

Bike (Jake) 1:15:19 [3] 14.28 mi (5:16 / mi)

Up Haines - struggles! Skyline, then through Proctor - nice ride.

Wednesday Nov 6, 2013 #

5 AM

Yoga (mini-Ashtanga) 50:00 [3]
slept:6.5

standing and seated poses
5 PM

Run (Lakewalk!) 50:31 [3] 6.14 mi (8:14 / mi)
shoes: Adidas Adizero Mana 5

Fun! 2nd half a little speedier with Ron, Shaun, and some other guy - 1st half more chatty and included Sam (w/ dog), Shane, Lisa, and Tina

Tuesday Nov 5, 2013 #

6 AM

Bike (Raleigh-Rollers) 43:50 [3] 13.22 mi (3:19 / mi)
slept:7.0 weight:113lbs

5 PM

Run (Treadmill) 27:00 [3] 3.0 mi (9:00 / mi)
shoes: Adidas Adizero Boston 3W 6.5

fine
6 PM

Strength (mostly arms) 10:00 [3]

Monday Nov 4, 2013 #

6 PM

Yoga (Ashtanga) 1:30:00 [3]
slept:8.0

Sunday Nov 3, 2013 #

7 AM

Yoga (Sun Salutations) 10:00 [2]
slept:9.0

1 PM

Run warm up/down (For Hartley) 26:30 [3] 3.05 mi (8:41 / mi)
shoes: Saucony Peregrine Medium 6.5

Good - cold and rushed for warm up - 1 mile in 8:04! Felt good on cool down, stopped and chatted with Jody Z and Mike B a few minutes.
2 PM

Run tempo (Hartley 10k) 50:04 [4] 6.07 mi (8:15 / mi)
shoes: Saucony Peregrine Medium 6.5

Somewhere between tempo and race effort - went as fast as I could without feeling out of control - wore ankle brace, but still not ready to run recklessly - felt good, worked hard, enjoyed course!

Saturday Nov 2, 2013 #

8 AM

Run (Regular Run) 47:18 [3] 5.49 mi (8:37 / mi)
slept:8.0 shoes: Brooks Pure Grit 6.5

Roads around Hermantown - about 1/2 on dirt shoulders - felt GREAT!
9 AM

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

10 AM

Bike (Mukluk) 1:47:39 [3] 15.94 mi (6:45 / mi)

Roads to Big Kahuna to DWP a ways, then back. Fun - had a 12 min/mi coming back up BK, including walking last .05 mile - one day I'll ride the whole thing!
12 PM

Strength (random) 20:00 [3]

balance/core stuff

Friday Nov 1, 2013 #

5 PM

Bike (Raleigh-Rollers) 33:00 [3] 9.3 mi (3:33 / mi)
slept:7.0

just had to do something

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