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Training Log Archive: ljbean

In the 30 days ending Nov 30, 2016:

activity # timemileskm+ft
  Bike12 25:39:08 175.19(8:47) 281.94(5:28) 16181
  Run18 23:25:01 129.14(10:53) 207.83(6:46) 13240
  Hike/Walk11 19:20:00 45.4 73.06 4015
  Yoga7 2:57:00
  Strength3 45:00
  Total39 72:06:09 349.73 562.83 33436
  [1-5]38 71:51:09
averages - sleep:8.2

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Wednesday Nov 30, 2016 #

Hike/Walk (Zion, UT) 1:30:00 [1] 5.0 mi (18:00 / mi)
slept:8.0

various easy hikes with Rudy

Tuesday Nov 29, 2016 #

10 AM

Run (Boulder City, NV) 1:29:23 [3] 7.41 mi (12:04 / mi) +1055ft 10:38 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

Bootleg Canyon trails - glad I didn't bike, too much jumbly rock

Strength (random) 15:00 [2]

4 PM

Yoga (easy/stretchy) 15:00 [0]

Monday Nov 28, 2016 #

11 AM

Bike (Kingman, UT) 1:54:03 [3] 11.52 mi (9:54 / mi) +1253ft 8:59 / mi
slept:8.0 shoes: Juliana Furtada 27.5

Monolith Garden (easy) and Rim (intermediate) trails - Rim was pretty jumbly/loose rocks, but still good to get out despite 40 and breezy

Sunday Nov 27, 2016 #

9 AM

Run (Phoenix, AZ) 22:00 [3] 2.4 mi (9:10 / mi)
slept:9.0 shoes: Altra Lone Peak 3.0

roads in Goodyear - trying out new shoes - Garmin didn't save, so approx time/distance

Saturday Nov 26, 2016 #

10 AM

Run (Phoenix, AZ) 1:14:11 [3] 6.55 mi (11:20 / mi) +833ft 10:07 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

South Mountain - Javelina and Beverly Canyons

Friday Nov 25, 2016 #

11 AM

Bike (Phoenix, AZ) 1:29:05 [3] 8.0 mi (11:08 / mi) +1040ft 9:55 / mi
slept:8.0 shoes: Juliana Furtada 27.5

Skyline Trails - lots of stopping to figure out where we were - lots of walking for me, jumbly rock I'm too slow to plow through - with Tim, Jackie, and Rudy
4 PM

Yoga (random) 30:00 [1]

with Tim's mom, Susan

Thursday Nov 24, 2016 #

9 AM

Run long (Phoenix, AZ) 3:00:05 [3] 20.12 mi (8:57 / mi) +358ft 8:48 / mi
slept:8.5 shoes: Altra Intuition 3.0

Roads - things a little achy - but not bad - longest pavement run in quite a while - may be sore later - but ready for turkey!!

Wednesday Nov 23, 2016 #

12 PM

Bike (Phoenix, AZ) 2:10:06 [3] 17.51 mi (7:26 / mi) +1811ft 6:46 / mi
shoes: Juliana Furtada 27.5

Desert Classic out and back at the South Mountain Trail System - mostly 'easy' but some technical stuff I struggled with - good!

Tuesday Nov 22, 2016 #

4 PM

Bike (Flagstaff, AZ) 43:16 [3] 6.32 mi (6:51 / mi) +453ft 6:25 / mi
shoes: Juliana Furtada 27.5

Soldier Trail - south of town - pretty easy - better than nothing! with Rudy

Monday Nov 21, 2016 #

10 AM

Run (Moab, UT) 1:41:56 [3] 10.02 mi (10:10 / mi) +1056ft 9:15 / mi
shoes: Altra Lone Peak 3.0

Navajo Rocks - feeling good again

Sunday Nov 20, 2016 #

12 PM

Bike (Moab, UT) 2:08:37 [3] 15.77 mi (8:09 / mi) +1378ft 7:32 / mi
shoes: Juliana Furtada 27.5

Getaway Trail - out and back
4 PM

Run (Moab, UT) 58:46 [3] 6.13 mi (9:35 / mi) +636ft 8:44 / mi
shoes: Altra Intuition 3.0

Out and back on Gemini Bridges Trail - little chilly

Saturday Nov 19, 2016 #

11 AM

Bike (Moab, UT) 2:13:55 [3] 16.06 mi (8:20 / mi) +1355ft 7:43 / mi
shoes: Juliana Furtada 27.5

south Klonzo trails - a little easier than the north side

Yoga (sun sals) 12:00 [1]

3 PM

Run (Moab, UT) 1:40:11 [3] 9.04 mi (11:05 / mi) +1565ft 9:31 / mi
shoes: Altra Lone Peak 3.0

Up Hymasa, down Ahab, felt awesome

Friday Nov 18, 2016 #

Hike/Walk (Canyonlands NP) 1:30:00 [1]

Easy strolls through the Needles District with Rudy

Thursday Nov 17, 2016 #

Note

Unplanned Rest Day!

Wednesday Nov 16, 2016 #

12 PM

Run (Blanding, UT) 2:03:40 [3] 8.82 mi (14:01 / mi) +1280ft 12:20 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

Natural Bridges National Monument - nice loop with Rudy that includes the 3 'gem' bridges in the NM - some picture taking time in there...

Tuesday Nov 15, 2016 #

10 AM

Run (Escalante, UT) 13:12 [3] 0.89 mi (14:50 / mi)
slept:8.0 shoes: Altra Lone Peak 3.0

Failed attempt at a run along the Escalante River - too cold for river crossings, with Rudy

Strength (random) 10:00 [2]

12 PM

Hike/Walk (Escalante, UT) 2:00:00 [3] 3.5 mi (34:17 / mi) +915ft 27:29 / mi
shoes: Altra Lone Peak 3.0

Upper Calf Creek Falls - took off some time/distance for dawdling - with Rudy - most of climbing in final 1/2 mile

Yoga (Sun Sals + Easy) 20:00 [1]

Monday Nov 14, 2016 #

12 PM

Yoga (Ashtanga) 55:00 [1]
slept:8.0

Devils Garden - Grand Staircase Escalante

Sunday Nov 13, 2016 #

12 PM

Run (Bryce, UT) 35:00 [3] 3.0 mi (11:40 / mi) +500ft 10:05 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

Peek-a-Boo Loop - wide and smooth trail, but steep - this is mostly the downs and gentler climbs - with Rudy

Hike/Walk (Bryce, UT) 40:00 [3] 2.0 mi (20:00 / mi) +1000ft 13:34 / mi
shoes: Altra Lone Peak 3.0

3 PM

Run (Bryce, UT) 25:00 [3] 2.0 mi (12:30 / mi) +100ft 11:56 / mi
shoes: Altra Lone Peak 3.0

Queens Garden and Navajo Loop with Rudy - a little more technical than Peek-a-Boo, lots of steep stuff still!

Hike/Walk (Bryce, UT) 25:00 [3] 1.2 mi (20:50 / mi) +550ft 14:32 / mi
shoes: Altra Lone Peak 3.0

Hike/Walk (Bryce, UT) 25:00 [3] 1.2 mi (20:50 / mi) +550ft 14:32 / mi
shoes: Altra Lone Peak 3.0

Saturday Nov 12, 2016 #

12 PM

Bike (Bryce, UT) 4:16:01 [3] 28.15 mi (9:06 / mi) +2802ft 8:19 / mi
slept:8.0 shoes: Juliana Furtada 27.5

Red Canyon Trails - may have been a little ambitious - after a crash on the more technical singletrack, I cut out a mile and ~1/2 hour by bailing out to the road :)

Friday Nov 11, 2016 #

10 AM

Run (Capitol Reef NP) 53:27 [3] 8.64 mi (6:11 / mi) +837ft 5:40 / mi
slept:9.0 shoes: Altra Lone Peak 3.0

Chimney Rock Loop with Rudy - good amount of hiking in first mile

Hike/Walk (Capitol Reef NP) 20:00 [2]
shoes: Altra Lone Peak 3.0

Sunset Point and Goosenecks Overlook
1 PM

Run (Capitol Reef NP) 1:53:21 [3] 7.42 mi (15:17 / mi) +1795ft 12:26 / mi
shoes: Altra Lone Peak 3.0

Cassidy Arch with Rudy - lots of hiking and picture taking - then Frying Pan and Cohab Canyon Trails on my own

Thursday Nov 10, 2016 #

Hike/Walk (Capitol Reef NP) 1:30:00 [2]
slept:8.0

Hickman Bridge and Capitol Gorge

Wednesday Nov 9, 2016 #

Hike/Walk (Moab, UT) 3:00:00 [3] 9.0 mi (20:00 / mi)
slept:8.0

Lots of short hikes in Canyonlands National Park - Whale Rock, Upheaval Dome, Aztez Butte, Grandview Point, Mesa Arch

Tuesday Nov 8, 2016 #

11 AM

Bike (Moab, UT) 2:50:20 [3] 18.68 mi (9:07 / mi) +1775ft 8:22 / mi
slept:9.0 shoes: Juliana Furtada 27.5

Klondike Bluffs - some super easy, and some rough rock - not too technical, just momentum killing! Includes about 10 minutes of looking at maps and chatting with people
4 PM

Run (Moab, UT) 43:05 [3] 4.58 mi (9:24 / mi) +144ft 9:08 / mi
shoes: Altra Intuition 3.0

out and back on Willow Springs Road

Yoga (Sun Sals + Easy) 15:00 [1]

Monday Nov 7, 2016 #

Hike/Walk (Moab, UT) 3:00:00 [3] 10.0 mi (18:00 / mi)
slept:8.0

Arches National Park - Park Avenue, Delicate Arch, and Devils Garden Trails - mostly flatter and easier going, some fun rock scrambles though!

Sunday Nov 6, 2016 #

Bike (Moab, UT) 30:00 [3] 4.0 mi (7:30 / mi)
slept:9.0 shoes: Juliana Furtada 27.5

Biking to and from an aid station for the fun half marathon

Hike/Walk (Moab, UT) 30:00 [2] 1.0 mi (30:00 / mi)

Checking flagging

Saturday Nov 5, 2016 #

Hike/Walk (Moab, UT) 4:30:00 [3] 12.5 mi (21:36 / mi) +1000ft 20:05 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

Sweeping the half marathon course - and checking out some of the fun features of the marathon course - with Rudy and Ian

Run (Moab, UT) 30:00 [3] 2.5 mi (12:00 / mi)
shoes: Altra Lone Peak 3.0

Trotted some of the downhill and flats

Friday Nov 4, 2016 #

10 AM

Bike (Moab, UT) 2:44:31 [3] 17.98 mi (9:09 / mi) +1680ft 8:24 / mi
slept:8.0 shoes: Juliana Furtada 27.5

7-up and Chisolm - plus other little segments to make the loop

Thursday Nov 3, 2016 #

11 AM

Run long (Moab, UT) 3:06:33 [3] 14.76 mi (12:38 / mi) +2215ft 11:04 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

Out and back on Hymasa and Pothole Arch trails - kinda tired, not terrible, arches a little angry after ~1.5 hours

Wednesday Nov 2, 2016 #

10 AM

Run (Moab, UT) 41:13 [3] 4.19 mi (9:50 / mi)
slept:9.0 shoes: Altra Intuition 3.0

Easy run on BLM road

Yoga (mini Ashtanga) 30:00 [1]

Sun Sals and standing poses
2 PM

Bike (Moab, UT) 2:24:21 [3] 16.28 mi (8:52 / mi) +1194ft 8:17 / mi
shoes: Juliana Furtada 27.5

with Rudy - Zephyr and Back 40 plus some dirt/jeep roads to get to and fro, both of us a bit tired from yesterday's activities

Tuesday Nov 1, 2016 #

8 AM

Run (Moab, UT) 1:53:58 [3] 10.67 mi (10:41 / mi) +866ft 9:55 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

Got to check out the KlonZo trails early enough to not disrupt riders - mostly flowy, little technical - think I could do most of it on my bike :)

Strength (random) 20:00 [2]

2 PM

Bike (Moab, UT) 2:14:53 [3] 14.92 mi (9:02 / mi) +1440ft 8:17 / mi
shoes: Juliana Furtada 27.5

KlonZo trails

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