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Training Log Archive: ljbean

In the 30 days ending Jun 30, 2014:

activity

time

miles

+ft

Run

25:38:03

181.27

(8:29)

291.73

(5:16)

Bike

15:04:56

218.84

(4:08)

352.19

(2:34)

Yoga

5:40:00

Hike/Walk

1:00:00

3.0

(20:00)

4.83

(12:26)

Strength

35:00

Total

47:57:59

403.11

648.74

averages - sleep:6.9 rhr:43 weight:112.3lbs

4:00

0:00

» now

Monday Jun 30, 2014 #

6 PM

Yoga (Ashtanga Class) 1:30:00 [2]
slept:7.5

great

Sunday Jun 29, 2014 #

10 AM

Run (Road Run) 51:48 [3] 6.03 mi (8:35 / mi)
slept:7.0 shoes: Brooks Pure Drift

Dodge-Lakewalk-Superior - tried to meet up with NW runners, but failed. Nice run regardless and fun baby shower for Donny and Beth after.

5 PM

Bike (Kona Jake) 57:49 [3] 14.14 mi (4:05 / mi)
weight:112.2lbs

Regular ride around Hermantown - wiiiindy

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

Saturday Jun 28, 2014 #

8 AM

Run (SHT Run) 3:00:45 [3] 14.08 mi (12:50 / mi)
slept:8.0 shoes: Solomon Sense Pro

Britton Peak - Temperance and back, then toward Oberg a few more miles and back. Good.

12 PM

Hike/Walk (Stroll) 1:00:00 [2] 3.0 mi (20:00 / mi)

Out and back on ATV road/trail spectating Lutsen 99er - some stops to cheer and look at flowers and such.

Friday Jun 27, 2014 #

6 AM

Bike (Kona Jake) 1:00:58 [3] 15.34 mi (3:58 / mi)
slept:6.5

To work

1 PM

Bike (Kona Jake) 1:12:36 [3] 15.32 mi (4:44 / mi)

Home from work - was not terrible!

Thursday Jun 26, 2014 #

6 AM

Run (Trails!) 1:03:33 [3] 6.65 mi (9:33 / mi)
rhr:41 slept:6.5 shoes: Solomon Sense Pro

SHT (Brewers) and Keene's, with some road shoulders - all good.

Wednesday Jun 25, 2014 #

8 PM

Note
slept:7.5 (rest day)

Massage :)

Tuesday Jun 24, 2014 #

6 AM

Bike (Kona Jake) 55:55 [3] 14.19 mi (3:56 / mi)
slept:7.0

Regular ride around home

6 PM

Run (Keene's Creek) 41:02 [3] 4.28 mi (9:35 / mi)
rhr:47 weight:113lbs

Legs a little stiff/sore, not terrible.

Yoga warm up/down (Sun Salutations) 10:00 [1]

good

Monday Jun 23, 2014 #

Note
slept:8.0 (rest day)

Didn't even make it to yoga!

C • REST!! 1

Sunday Jun 22, 2014 #

8 AM

Bike (Kona Jake) 56:34 [3] 14.18 mi (3:59 / mi)
rhr:44 slept:8.0 weight:112lbs

Easy ride around Hermantown - felt good.

Yoga warm up/down (random) 15:00 [1]

sun salutations and easy/stretchy

5 PM

Run (Recovery Run) 28:12 [3] 3.27 mi (8:37 / mi)
shoes: Solomon Sense Pro

Gravel roads and shoulders - legs a little sore, not terrible yet.

Strength (arms) 10:00 [2]

Saturday Jun 21, 2014 #

Event: Grandma's Marathon

8 AM

Run race (Grandma's Marathon) 3:10:20 [4] 26.36 mi (7:13 / mi)
rhr:42 slept:7.0 shoes: Adidas Adizero Boston 3W 6.5

Not disastrous, but not great - legs never felt good. Slowest pace was first mile and last 1/3 mile - both ~7:31 pace. Had 6 miles of 6:5x in first 10 miles, otherwise, pretty steady around 7:15.

Friday Jun 20, 2014 #

6 AM

Yoga warm up/down (Sun Salutations) 10:00 [1]

Run (Pre-Race Jog) 37:07 [3] 4.37 mi (8:30 / mi)
rhr:42 slept:7.5 weight:112.2lbs shoes: Mizuno Ascend 8

w/ 5 ~100m strides, 1 min rest in 2nd half. Felt fat and slow - otherwise OK!

C • Positive!! 5

Thursday Jun 19, 2014 #

Note
rhr:41 slept:7.5 weight:112lbs (rest day)

taper ugghh

Wednesday Jun 18, 2014 #

6 AM

Run (Easy Run) 42:06 [3] 5.11 mi (8:14 / mi)
rhr:41 slept:6.5 weight:112.2lbs shoes: Adidas Adizero Boston 3W 6.5

around home

Yoga warm up/down (Sun Salutations) 10:00 [1]

Tuesday Jun 17, 2014 #

6 AM

Run tempo (Marathon Pace) 20:47 [4] 3.0 mi (6:56 / mi)
slept:7.0 shoes: Adidas Adizero Boston 3W 6.5

7:05, 6:50, 6:52

Run (Warm up/down) 42:13 [3] 5.16 mi (8:11 / mi)
shoes: Adidas Adizero Boston 3W 6.5

3 mi before and 2 mi after pace run

Monday Jun 16, 2014 #

6 PM

Bike (Kona Jake) 1:23:02 [3] 20.83 mi (3:59 / mi)
slept:7.5

Easy-ish ride around Proctor and Hermantown on a beautiful day!

Sunday Jun 15, 2014 #

12 PM

Yoga (Ashtanga DVD) 1:30:00 [1]
slept:7.0

4 PM

Run (Regular Run) 43:25 [3] 5.41 mi (8:01 / mi)
shoes: Adidas Adizero Boston 3W 6.5

Saturday Jun 14, 2014 #

7 AM

Run (Longish Run) 1:42:04 [3] 12.6 mi (8:06 / mi)
slept:7.5 weight:112.6lbs shoes: Adidas Adizero Boston 3W 6.5

Skyline, around Enger, and back. Good

Friday Jun 13, 2014 #

6 AM

Bike (Kona Jake) 59:17 [3] 15.34 mi (3:52 / mi)
slept:6.5

To Work

6 PM

Bike (Kona Jake) 2:04:38 [3] 29.63 mi (4:12 / mi)

Home through Oliver - beautiful afternoon

Thursday Jun 12, 2014 #

6 PM

Run (Longish Run) 1:23:00 [3] 10.0 mi (8:18 / mi)
slept:6.5 shoes: Adidas Adizero Boston 3W 6.5

Wednesday Jun 11, 2014 #

6 AM

Bike (Kona Jake) 56:08 [3] 14.19 mi (3:57 / mi)
slept:6.5 weight:112lbs

Regular Ride

Yoga warm up/down (Sun Salutations) 10:00 [1]

6 PM

Run warm up/down 32:04 [3] 3.2 mi (10:01 / mi)
shoes: Solomon Sense Pro

For NMTC Chester run - got to chat with Molly and Sam

Run tempo (NMTC - Chester) 25:00 [4] 3.0 mi (8:20 / mi)
shoes: Solomon Sense Pro

Ran easyish ~1 mile, than harder for 3ish miles

Tuesday Jun 10, 2014 #

5 AM

Run warm up/down (and rest between) 51:02 [3] 6.03 mi (8:28 / mi)
rhr:45 slept:6.5 shoes: Adidas Adizero Boston 3W 6.5

Run intervals (Mile Repeats) 26:30 [4] 4.0 mi (6:38 / mi)
shoes: Adidas Adizero Boston 3W 6.5

1/2 mile rest between

C • How many? 2

Monday Jun 9, 2014 #

6 AM

Bike (Kona Jake) 41:55 [3] 10.17 mi (4:07 / mi)
ahr:110 max:145 slept:6.0

Roads around home

Strength (mostly arms) 15:00 [3]

6 PM

Yoga (Ashtanga Class) 1:25:00 [2]

Felt a little woozy a few times - haven't had that happen before....blaming not enough sleep.

Sunday Jun 8, 2014 #

12 PM

Run warm up/down (For 1 mile) 37:30 [3] 4.3 mi (8:43 / mi)
slept:6.0 shoes: Brooks Pure Drift

up and down road outside track - included 5 pick-ups

1 PM

Run race (USATF 1 mile) 5:44 [5] 1.0 mi (5:44 / mi)
shoes: Brooks Pure Drift

Thought I started conservative, but each lap slower - guess I was carried along by the pack. no watch, so approx.: 1:20, 1:25, 1:28, 1:32

Saturday Jun 7, 2014 #

8 AM

Run (Easy Run) 45:55 [3] 5.4 mi (8:30 / mi)
slept:6.5 shoes: Mizuno Ascend 8

Lower legs (peroneals?) being persistently tight

9 AM

Yoga (Sun Salutations) 10:00 [1]

4 PM

Bike (Kona Jake) 58:00 [3] 14.2 mi (4:05 / mi)

Easy ride - standard 1 hr loop - very nice afternoon.

Friday Jun 6, 2014 #

5 AM

Run (Longish Run) 1:20:44 [3] 10.04 mi (8:02 / mi)
rhr:44 slept:6.5 weight:112.4lbs shoes: Adidas Adizero Boston 3W 6.5

HR monitor didn't cooperate today - avg. of 201, I don't think so!
Run felt good though - lower legs a little tight first couple miles.

Thursday Jun 5, 2014 #

6 AM

Bike (Kona Jake) 1:01:47 [2] 15.32 mi (4:02 / mi)
ahr:114 max:154 slept:6.0

To work

5 PM

Bike (Kona Jake) 1:15:08 [3] 15.76 mi (4:46 / mi)
ahr:132 max:189

Home from work - this was the one hour of the afternoon where it poured, bad timing.

Wednesday Jun 4, 2014 #

5 AM

Bike (Kona Jake) 41:09 [3] 10.23 mi (4:01 / mi)
ahr:113 max:152 slept:6.5

Regular Ride

6 AM

Yoga warm up/down (Sun Salutations) 10:00 [2]
ahr:85 max:117

6 PM

Run (Warm Up) 16:48 [3] 1.73 mi (9:43 / mi)
ahr:140 max:168 shoes: Altra Lone Peak 1.5

Run race (NMTC Woodland Run) 29:35 [4] 3.94 mi (7:30 / mi)
ahr:172 max:189 shoes: Altra Lone Peak 1.5

Run (Cool Down) 20:27 [3] 2.14 mi (9:33 / mi)
ahr:148 max:179 shoes: Altra Lone Peak 1.5

With Molly - tired legs

Tuesday Jun 3, 2014 #

6 AM

Run (Easy Run) 46:23 [3] 5.15 mi (9:00 / mi)
slept:7.0 shoes: Solomon Sense Pro

Monday Jun 2, 2014 #

6 PM

Note
slept:7.5

Massage :) Left calf and IT band needed that

Sunday Jun 1, 2014 #

9 AM

Run long (Grandma's Prep) 3:13:59 [4] 25.02 mi (7:45 / mi)
slept:6.0 shoes: Adidas Adizero Boston 3W 6.5

Parked at Lester River - Lakwalk to Canal and back, 61 to ~half start and back. Sluggish first few miles, good ~20 miles, last couple miles tough, but maintained pace. Damp and cold, but overall good run.

C • Super Workout 4

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