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Training Log Archive: ljbean

In the 30 days ending Apr 30, 2015:

activity # timemileskm+ft
  Run34 40:55:19 259.86(9:27) 418.2(5:52) 22016
  Yoga17 7:43:00
  Bike11 7:42:03 102.61(4:30) 165.13(2:48) 4840
  Strength7 48:00
  Total52 57:08:22 362.47 583.34 26856
averages - sleep:7.1 rhr:43 weight:109.5lbs

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Thursday Apr 30, 2015 #

5 AM

Run (Easy Run) 46:25 [3] 5.09 mi (9:07 / mi) +236ft 8:44 / mi
ahr:128 max:150 rhr:43 slept:6.0 weight:108.8lbs shoes: Altra Superior 2.0

felt OK
3 PM

Run (Enger) 44:00 [3] 4.0 mi (11:00 / mi) +600ft 9:38 / mi
shoes: Brooks Cascadia 10

GPS was not being very accurate, but whatever! Out and back from work on SHT - Canal Park to Enger - no hurry, nice run

Wednesday Apr 29, 2015 #

6 AM

Bike (Kona-Jake) 44:15 [3] 10.22 mi (4:20 / mi) +310ft 4:13 / mi
slept:7.0

what a putz
C • I think not! 2

Strength (pushups) 1:00 [5]

22 in a row, took 51 seconds
5 PM

Run warm up/down (Warm Up) 29:00 [3] 3.25 mi (8:55 / mi) +102ft 8:40 / mi
ahr:135 max:175 shoes: Altra Superior 2.0

half on my own, half with Jarrow, ~1mile with Molly and Bill
6 PM

Run tempo (NMTC-Western Waterfront) 33:00 [4] 4.78 mi (6:54 / mi) +125ft 6:44 / mi
ahr:165 max:175 shoes: Altra Superior 2.0

Not all out, but maybe a little harder than tempo effort - 44th overall, I think 5th woman - 7:00, 6:45, 6:46, 7:00, 6:59 pace final 0.78mi - good
7 PM

Run warm up/down (Cool Down) 19:04 [3] 2.1 mi (9:05 / mi) +138ft 8:33 / mi
ahr:137 max:154 shoes: Altra Superior 2.0

Anna, Molly, Kevin, Jarrow

Tuesday Apr 28, 2015 #

6 AM

Run (Regular Run) 53:24 [3] 6.17 mi (8:39 / mi) +272ft 8:18 / mi
rhr:43 slept:6.0 shoes: Altra Intuition 2.0

Roads around Hermantown

Monday Apr 27, 2015 #

6 PM

Yoga (Vinyassa Class) 1:10:00 [2]
slept:7.5 shoes: Manduka Eko Rubber

good

Sunday Apr 26, 2015 #

8 AM

Run long (SHT) 2:54:00 [3] 14.47 mi (12:01 / mi) +2254ft 10:29 / mi
ahr:133 rhr:43 slept:7.5 shoes: Altra Superior 2.0

out and back from home: Highland-Getchell to 24th W (skipped short H-G section on way out) - took ~5 min off for stops to chat - mostly with Elaine Nelson! Felt OK
C • Nice! 4
3 PM

Bike (Kona-Jake) 28:10 [3] 6.21 mi (4:32 / mi) +285ft 4:21 / mi
weight:108.6lbs

short loop - sun was nice

Yoga (Sun Sals + easy) 25:00 [1]

on the deck

Saturday Apr 25, 2015 #

Event: Get in Gear
 
8 AM

Run warm up/down (Warm Up) 25:54 [3] 2.99 mi (8:40 / mi) +66ft 8:29 / mi
slept:8.0 shoes: Altra Intuition 2.0

With Darrin, Anna, Tim and Molly - and Kathi, Bill, Chris first ~1/2 mile
9 AM

Run race (Get In Gear 10k) 40:41 [5] 6.23 mi (6:32 / mi) +157ft 6:23 / mi
ahr:184 max:202 shoes: Altra Intuition 2.0

Hard run - but not sure I believe the HRM. Great consistency - was within 10 seconds of Molly and Anna the whole time! 6:28, 6:18, 6:34, 6:48, 6:29, 6:36, 6:17 pace for last quarter mile. 40:37 chip time
10 AM

Run warm up/down (Cool Down) 27:23 [3] 3.08 mi (8:53 / mi) +98ft 8:38 / mi
ahr:135 max:148 shoes: Altra Superior 2.0

2 miles with Molly, 1 on my own
2 PM

Bike (Kona-Jake) 1:02:15 [3] 14.2 mi (4:23 / mi) +492ft 4:15 / mi
ahr:123 max:155

windy

Strength (mostly arms) 15:00 [3]

Friday Apr 24, 2015 #

6 AM

Run intervals (strides) 2:40 [4] 0.38 mi (7:01 / mi)
shoes: Altra Superior 2.0

Run (Easy Run) 42:00 [3] 4.73 mi (8:53 / mi) +217ft 8:31 / mi
rhr:38 slept:6.5 shoes: Altra Superior 2.0

Getchell Road, dirt shoulders

Strength (push ups) 1:00 [5]

21 - ~10 sec. break after 18

Yoga (Sun Salutations) 10:00 [2]
shoes: Manduka Eko Rubber

Thursday Apr 23, 2015 #

5 PM

Run (Regular Run) 1:06:29 [3] 7.74 mi (8:35 / mi) +390ft 8:12 / mi
ahr:129 max:150 weight:109.2lbs shoes: Altra Intuition 2.0

Roads around home

Yoga (easy/stretchy) 13:00 [1]
shoes: Manduka Eko Rubber

Wednesday Apr 22, 2015 #

6 AM

Yoga (mini Ashtanga) 35:00 [1]
slept:7.0 weight:109.6lbs shoes: Manduka Eko Rubber

standing and a few seated poses
6 PM

Run (Lakewalk) 1:08:37 [3] 8.06 mi (8:31 / mi) +301ft 8:13 / mi
shoes: Altra Intuition 1.5

Mostly with Sam - Marcus on bike, Shaun and Ron also out. Fun, relaxed run

Tuesday Apr 21, 2015 #

6 AM

Strength (pushups) 1:00 [4]

20 - needed a 15 second break after the first 15 - plenty of room for improvement!

Run (Easy Run) 54:26 [3] 6.1 mi (8:55 / mi) +259ft 8:35 / mi
ahr:134 max:154 rhr:44 slept:7.0 weight:110lbs shoes: Brooks Cascadia 10

Getchell Rd - few icy spots - OK run

Monday Apr 20, 2015 #

6 PM

Yoga (Vinyassa Class) 1:10:00 [2]
rhr:38 slept:6.5 shoes: Manduka Eko Rubber

Sunday Apr 19, 2015 #

9 AM

Run long (Skyline) 2:13:36 [4] 15.1 mi (8:51 / mi) +761ft 8:27 / mi
ahr:130 max:153 slept:8.0 weight:109lbs shoes: Altra Intuition 2.0

Out and back from home east on Skyline - mostly down hill, into the wind, in ~68 min. Mostly up hill, tailwind in ~65 min. - also trying a little harder. Felt a little tired, overall good though. And not too wet or cold!
C • Great weekend...... 4
5 PM

Yoga (Running-Shoulders) 45:00 [1]
shoes: Manduka Eko Rubber

Saturday Apr 18, 2015 #

7 AM

Run long (SHT) 4:03:34 [3] 20.01 mi (12:10 / mi) +3625ft 10:23 / mi
rhr:42 slept:7.5 weight:110lbs shoes: Altra Superior 2.0

Out and back between Highland-Getchell and Michigan St. - still some soggy spots west of 27th, but pretty dry east - kept it relaxed and fun - had to tack on some mini-out and backs around H-G for 20 miles.
6 PM

Bike (Kona-Jake) 36:34 [3] 7.44 mi (4:55 / mi) +489ft 4:38 / mi
ahr:105 max:133

loop through Proctor - went easy, no hurry, so crazy wind was more entertaining than frustrating!

Yoga (Sun Salutations) 10:00 [1]
shoes: Manduka Eko Rubber

Friday Apr 17, 2015 #

5 AM

Run (Easy Run) 52:36 [3] 6.02 mi (8:44 / mi) +236ft 8:26 / mi
ahr:130 max:149 rhr:41 slept:6.5 shoes: Brooks Cascadia 10

out and back on dirt shoulders and roads - good

Strength (mostly arms) 10:00 [2]

6 PM

Bike (Kona-Jake) 1:00:03 [3] 14.2 mi (4:14 / mi) +489ft 4:06 / mi
ahr:103 max:143

felt pretty sluggish - great to get outside though

Thursday Apr 16, 2015 #

4 PM

Run (Lakewalk) 1:09:06 [3] 8.1 mi (8:32 / mi) +276ft 8:16 / mi
rhr:41 slept:6.0 shoes: Altra Intuition 2.0

Easier run - felt sluggish - nice day though. Saw a Critter out there - didn't look like he just a 50 mile weekend!!!
7 PM

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

Wednesday Apr 15, 2015 #

7 AM

Bike (Kona-Jake) 33:44 [3] 8.28 mi (4:04 / mi) +200ft 3:59 / mi
ahr:112 max:148 slept:7.5

To Work
5 PM

Bike (Kona-Jake) 38:24 [3] 7.87 mi (4:53 / mi) +801ft 4:27 / mi
ahr:119 max:150

Home up Highland - fantastic tail wind - didn't even have to use the granny gear
6 PM

Run (SHT) 1:22:35 [3] 8.06 mi (10:15 / mi) +764ft 9:24 / mi
ahr:128 max:150 shoes: Altra Superior 2.0

More muddy spots on the SHT - probably should stay off a few more days. Starting to feel tired, even tripped and fell in a mud puddle...luckily I was carrying water to rinse off before getting back on the road!

Tuesday Apr 14, 2015 #

6 AM

Bike (Kona-Jake) 42:41 [3] 10.2 mi (4:11 / mi) +350ft 4:03 / mi
slept:5.0 weight:110lbs

Regular Hermantown loop - nice morning

Strength (mostly arms) 10:00 [3]

4 PM

Run (Regular Run) 1:07:12 [3] 8.33 mi (8:04 / mi) +531ft 7:36 / mi
ahr:145 max:164 shoes: Altra Intuition 1.5

Hilly roads around home - loving the sunshine - felt pretty good

Yoga (Sun Salutations) 10:00 [2]
shoes: Manduka Eko Rubber

on the deck!

Monday Apr 13, 2015 #

6 PM

Yoga (Vinyassa Class) 1:10:00 [2]
rhr:45 slept:8.0 shoes: Manduka Eko Rubber

First class in a long time - good - challenging, but do-able

Sunday Apr 12, 2015 #

7 AM

Run (SHT) 2:25:36 [3] 12.35 mi (11:47 / mi) +1900ft 10:17 / mi
ahr:130 max:154 rhr:44 slept:8.0 shoes: Altra Superior 2.0

out and back from home east between Highland-Getchel and Skyline - felt OK, hiked most ups, trail a little mucky

Saturday Apr 11, 2015 #

9 AM

Run warm up/down (warm up) 11:30 [3] 1.13 mi (10:10 / mi)
ahr:128 max:148 shoes: Altra Intuition 1.5

dirt road

Run race (Zumbro 17 mile) 2:30:09 [4] 16.18 mi (9:17 / mi) +2464ft 8:07 / mi
ahr:162 max:191 slept:7.0 shoes: Altra Intuition 1.5

Good race - felt like I maybe was working too hard to start, but kept a consistent effort and was still strong at the finish. A couple stumbles, but no crashes - trail was in pretty good shape. 3rd female, ~14 minutes faster than 2013 (although the trail was ~1/2 mile shorter this year)
C • Fantastic! 3
12 PM

Run warm up/down (cool down) 20:37 [3] 2.0 mi (10:18 / mi)
ahr:137 max:162 shoes: Altra Intuition 1.5

arches a little achy

Friday Apr 10, 2015 #

Event: Zumbro
 
8 AM

Run (Easy Run) 44:20 [3] 5.12 mi (8:40 / mi) +186ft 8:22 / mi
slept:8.0 shoes: Altra Superior 2.0

Getchell Road out and back

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

Thursday Apr 9, 2015 #

6 AM

Run (regular run) 52:00 [3] 5.95 mi (8:44 / mi) +269ft 8:23 / mi
ahr:129 max:149 rhr:45 slept:7.0 shoes: Brooks Cascadia 10

roads around Hermantown - good
C • Good Luck! 4

Wednesday Apr 8, 2015 #

6 PM

Run (Lakewalk) 1:05:31 [3] 8.06 mi (8:08 / mi) +338ft 7:49 / mi
ahr:140 max:158 slept:7.5 shoes: Altra Intuition 2.0

Ran 1st half with Shaun - Lisa, Sarah, Ron, Sam and Cedar also out - pretty good head wind ~8:30s out, 7:40s back. felt pretty decent.

Tuesday Apr 7, 2015 #

6 AM

Run (Regular Run) 44:46 [3] 5.13 mi (8:44 / mi) +240ft 8:21 / mi
ahr:135 max:153 slept:7.0 shoes: Altra Superior 2.0

Getchell Road - good

Yoga (Sun Salutations) 10:00 [1]
shoes: Manduka Eko Rubber

6 PM

Run (Keene Creeik) 49:11 [3] 5.0 mi (9:50 / mi) +597ft 8:50 / mi
ahr:142 max:161 shoes: Altra Superior 2.0

good

Yoga (mini Ashtanga) 20:00 [1]
weight:109.8lbs shoes: Manduka Eko Rubber

just standing poses

Sunday Apr 5, 2015 #

9 AM

Run long (Northwoods) 2:00:06 [4] 14.38 mi (8:21 / mi) +894ft 7:53 / mi
ahr:143 max:181 slept:7.0 shoes: Altra Intuition 2.0

modified Fiskett? with Jarrow - lots of uphill first half, downhill second half (7:40s last 2 miles!) - OK, I was kind of tired and whiny, good run though
5 PM

Bike (Kona-Jake) 38:57 [3] 8.13 mi (4:47 / mi) +512ft 4:31 / mi
weight:110lbs

Checked out routes to LSC (training there this week) - Anderson there, Piedmont back - seems like a good way to go

Yoga (Sun Sals and easy) 20:00 [1]
shoes: Manduka Eko Rubber

Saturday Apr 4, 2015 #

7 AM

Run long (SHT) 2:29:35 [4] 13.33 mi (11:13 / mi) +1978ft 9:50 / mi
ahr:139 max:164 slept:7.5 shoes: Altra Intuition 1.5

out and back from home to 10th St. reservoir - got to join Molly and Jenny for a few miles - didn't feel speedy, but felt good!

Friday Apr 3, 2015 #

7 AM

Bike (Kona-Jake) 31:32 [3] 8.29 mi (3:48 / mi)
ahr:122 max:156 rhr:44 slept:7.0 weight:110lbs

Skyline-Glen Place - brisk, even some flurries!
4 PM

Bike (Kona-Jake) 45:28 [4] 7.57 mi (6:00 / mi) +912ft 5:23 / mi
ahr:129 max:160

Home from work up 40th - ugh
5 PM

Run (roads) 48:01 [3] 5.8 mi (8:17 / mi) +292ft 7:54 / mi
ahr:134 max:152 shoes: Nike Air Pegasus+

OK - feet pretty sore/achy for most - think these shoes aren't quite right and I'm going to be done with them.

Thursday Apr 2, 2015 #

6 AM

Run (Easy Run) 48:08 [3] 5.49 mi (8:46 / mi) +295ft 8:21 / mi
ahr:132 max:161 slept:7.0 shoes: Altra Intuition 2.0

out and back on Hermantown Rd - good

Strength (random) 10:00 [2]
shoes: Manduka Eko Rubber

6 PM

Yoga (Sun Sals + stretchy) 15:00 [1]
shoes: Manduka Eko Rubber

Run (Kahuna) 50:54 [3] 5.87 mi (8:40 / mi) +574ft 7:56 / mi
ahr:138 max:166 shoes: Brooks Cascadia 10

Out and back: 23:24 and 27:30

Wednesday Apr 1, 2015 #

7 AM

Yoga (Sun Sals + easy) 20:00 [1]
rhr:45 slept:7.0 weight:109.4lbs shoes: Manduka Eko Rubber

3 PM

Run (Regular Run) 1:19:13 [3] 9.28 mi (8:32 / mi) +581ft 8:04 / mi
shoes: Altra Intuition 1.5

decent - feet a bit achy first half, so lots of little loops close to home second half

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