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Training Log Archive: ljbean

In the 30 days ending Sep 30, 2014:

activity # timemileskm+ft
  Run13 39:03:32 157.52(14:53) 253.5(9:15) 15568
  Bike10 9:11:27 119.45(4:37) 192.24(2:52)
  Yoga10 5:25:00
  Hike/Walk1 1:15:00 3.5(21:26) 5.63(13:19)
  Strength4 55:00
  Total31 55:49:59 280.47 451.37 15568
  [1-5]31 55:39:59
averages - sleep:7.2 rhr:46 weight:108.5lbs

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Tuesday Sep 30, 2014 #

6 AM

Run (Short Run) 37:24 [3] 4.34 mi (8:37 / mi)
ahr:144 max:159 rhr:46 slept:8.0 weight:109.4lbs shoes: Solomon Sense Pro

Hit off instead of snooze on the alarm, so not as much exercise this morning as I wanted - glad I squeezed in a little jog though!

Sunday Sep 28, 2014 #

9 AM

Run (Northwoods Run) 59:10 [3] 6.94 mi (8:32 / mi)
slept:7.5 shoes: Brooks Pure Drift

Nice run - big group - beautiful day - felt decent

Saturday Sep 27, 2014 #

3 PM

Bike (Kona Jake) 1:06:54 [3] 14.59 mi (4:35 / mi)
slept:7.5

Proctor-Becks-Skyline to pick up car at McFaddens - west end of Skyline still a bit rough, but open to traffic, so now dusty too!

Friday Sep 26, 2014 #

6 AM

Run (Short Run) 38:31 [3] 4.21 mi (9:09 / mi)
ahr:129 max:145 rhr:44 slept:7.0 weight:109lbs shoes: Brooks Pure Drift

tired and sluggish

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

Wednesday Sep 24, 2014 #

6 PM

Run (NMTC Run) 44:07 [3] 4.9 mi (9:00 / mi)
slept:7.5 shoes: Mizuno Ascend 8

~24 min out, ~20 min back - felt good to run a little faster - even got under 7 min/mi pace for last 1/2 mile on road!!

Tuesday Sep 23, 2014 #

6 AM

Bike (Kona Jake) 1:03:43 [3] 15.35 mi (4:09 / mi)
ahr:120 max:150 slept:6.5

fine
5 PM

Bike (Kona Jake) 1:59:00 [3] 27.7 mi (4:18 / mi)

Home through Oliver - pretty good
C • Nice ride! 1

Monday Sep 22, 2014 #

5 PM

Run (Regular Run) 1:01:51 [3] 7.34 mi (8:26 / mi)
ahr:150 max:174 rhr:41 slept:7.5 weight:108.6lbs shoes: Nike Air Pegasus+

Pretty sluggish first few miles, otherwise OK. 8 ~100m strides w/ 1 min. rest 2nd half - felt hard, but only ~7 min/miles.
6 PM

Strength (random) 10:00 [3]

Saturday Sep 20, 2014 #

11 AM

Bike (Kona Jake) 42:58 [3] 9.85 mi (4:22 / mi)
slept:7.5 weight:108.4lbs

~2 miles of gravel included - good - right knee a little tender later, think seat may need a little raise.

Strength (core/balance) 15:00 [2]

5 PM

Yoga warm up/down (easy/stretchy) 10:00 [0]
shoes: Manduka Eko Rubber

Run (Easy Run) 27:37 [3] 3.26 mi (8:28 / mi)
shoes: Brooks Pure Drift

Haven't worn these shoes in a while - noticed feet working a little more, hopefully this wasn't too far in them!! Slightly higher cadence with them (186 avg.) Good otherwise.

Friday Sep 19, 2014 #

6 AM

Run (Short Run) 26:07 [3] 3.0 mi (8:42 / mi)
ahr:134 max:152 rhr:45 slept:7.0 shoes: Nike Air Pegasus+

OK - right foot a little weird to start, went away after ~15 minutes.

Strength (mostly arms) 20:00 [3]

5 PM

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

Good

Thursday Sep 18, 2014 #

6 AM

Yoga (Running-Hips II) 30:00 [1]
rhr:45 slept:7.5 weight:109lbs shoes: Manduka Eko Rubber

With Rudy!
5 PM

Bike (Trek Fuel) 1:05:01 [3] 7.77 mi (8:22 / mi)

Not bad - Brewer loop now complete! Includes a few minutes stopping for chats.

Wednesday Sep 17, 2014 #

5 PM

Bike (Kona Jake) 27:28 [3] 6.36 mi (4:19 / mi)
slept:7.5

To NMTC run
6 PM

Run (Rolling Stone) 35:08 [3] 3.53 mi (9:57 / mi)
shoes: Solomon Sense Pro

Ran comfortably, felt pretty good, lower legs a little goofy - beautiful day for a trail race!
7 PM

Bike (Kona Jake) 31:31 [3] 6.2 mi (5:05 / mi)

From NMTC run

Tuesday Sep 16, 2014 #

6 AM

Run (Easy Run) 47:40 [3] 5.53 mi (8:37 / mi)
rhr:40 slept:6.5 weight:108lbs shoes: Adidas Adizero Boston 3W 6.5

upper legs a little sore 2nd half, otherwise good
C • Ahhhhh.... 3

Monday Sep 15, 2014 #

6 PM

Yoga (Ashtanga Class) 1:25:00 [2]
slept:7.5 shoes: Manduka Eko Rubber

Better than expected

Sunday Sep 14, 2014 #

11 AM

Bike (Kona Jake) 1:04:26 [3] 15.23 mi (4:14 / mi)
rhr:47 slept:7.5 weight:108.2lbs

Included ~5.5 miles gravel/dirt - felt great - Hardcore sighting :)

Saturday Sep 13, 2014 #

7 AM

Run (Easy Run) 45:07 [3] 5.4 mi (8:21 / mi)
rhr:48 slept:8.0 weight:107.6lbs shoes: Nike Air Pegasus+

OK - feet sore at first - that went away, quad.s sore 2nd half, OK otherwise. Hamstrings super-tight later, wasn't noticeable during run.

Friday Sep 12, 2014 #

8 AM

Bike (Kona Jake) 27:01 [3] 6.2 mi (4:21 / mi)
rhr:44 slept:8.0 weight:107.2lbs

Easy ride - standing up harder than usual, otherwise OK

Strength (random) 10:00 [3]

6 PM

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

Thursday Sep 11, 2014 #

8 AM

Yoga (random) 25:00 [1]
rhr:44 slept:8.0 weight:107.6lbs shoes: Manduka Eko Rubber

Sun Salutations and easy/stretchy - good.

Wednesday Sep 10, 2014 #

3 PM

Yoga (Running-Hips I) 20:00 [1]
rhr:48 slept:7.0 weight:109lbs shoes: Manduka Eko Rubber

Tuesday Sep 9, 2014 #

8 PM

Note
rhr:48 slept:7.5 weight:108.6lbs (rest day)

Massage! Glad I wasn't too sore for it!

Monday Sep 8, 2014 #

Note
rhr:55 slept:6.0 weight:108lbs (rest day)

Didn't get much sleep with my feet feeling hot and swollen - propping them up helped a little. I at least was in bed 8+ hours. Felt significantly better during the day - walking fairly normal and I thought today might be the worst!!

Sunday Sep 7, 2014 #

Note
rhr:67 slept:12.0 weight:107lbs (rest day)

pretty much feet and upper legs hurting yesterday, lower legs joined in today - my lower body is kind of puffy :/ spent a few minutes in Lake Superior, and got my feet up a few times during the day.

Saturday Sep 6, 2014 #

12 AM

Run race (Superior 100-mile) 15:15:20 [5] 42.5 mi (21:32 / mi) +6647ft 18:46 / mi
slept:0.0 shoes: Brooks Cascadia 7

Day 2 - Felt pretty good until Cramer Road (Marathon start) - legs gradually hurting more and stomach getting ickier until final 19 miles when I was fully in 'just keep moving forward' mode - slower hiking the ups and very slow trot for flats and downs. Eric Peterson paced ~22 miles this day and Rudy got the rest - was great to have them. Was nice to be joined by Jarrow final 'mile' - especially when he and Rudy pretended to run the 1/2 mile of road to the finish with me even though they could have walked it faster (15:43 pace! Ended up with 4th female, 35th overall, 31:28:28 - ~12.5 hours to Finland ~10.5 hours for final marathon.
C • Amazing... 8

Friday Sep 5, 2014 #

Event: Superior 100
 
8 AM

Run race (Superior 100-mile) 16:12:59 [4] 62.83 mi (15:29 / mi) +8921ft 13:39 / mi
rhr:40 slept:7.0 weight:109lbs shoes: Brooks Cascadia 7

Day 1 of Superior 100-mile, Gooseberry Falls to Crosby Manitou on SHT. Tried to start fairly easy - miles 10-25 felt like I was going as slow as I could, but still seemed like I was too tired already - went slower a few hours then felt better. Temps close to 70 felt warmer than expected, even used some ice. Actually felt a lot better after sun went down. Less than 1/2 hr. in dark, then picked up Donny Sazama for Finland to Crosby-Manitou - was great to have him along. Managed to eat through the day, but still not as much as I probably should?

Wednesday Sep 3, 2014 #

4 PM

Hike/Walk (Course Marking) 1:15:00 [2] 3.5 mi (21:26 / mi)
rhr:41 slept:7.0 weight:109.2lbs shoes: Altra Lone Peak 1.5

Lester loop with Jarrow - good

Tuesday Sep 2, 2014 #

6 AM

Run (Easy Run) 32:31 [3] 3.74 mi (8:42 / mi)
rhr:41 slept:6.0 weight:109.2lbs shoes: Mizuno Ascend 8

good
C • May the force... 6

Yoga warm up/down (easy/stretchy) 15:00 [1]
shoes: Manduka Eko Rubber

Monday Sep 1, 2014 #

4 PM

Yoga warm up/down (Sun Salutations) 10:00 [2]
shoes: Manduka Eko Rubber

On the deck - new mat is going to smell a few weeks I guess...

Bike (Kona Jake) 43:25 [3] 10.2 mi (4:15 / mi)
rhr:40 slept:8.0 weight:109.6lbs

Sooo nice to see the sun

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