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Training Log Archive: ljbean

In the 30 days ending Jun 30, 2017:

	activity	#	time	miles		km		+ft
	Run	9	31:12:29	135.73	(13:48)	218.43	(8:34)	11019
	Hike/Walk	6	8:45:00	25.0	(21:00)	40.23	(13:03)
	Bike	5	5:41:17	48.02	(7:06)	77.28	(4:25)	2477
	Yoga	6	3:40:00
	Strength	2	40:00
	Total	24	49:58:46	208.75		335.95		13496
averages - sleep:7.3 weight:102lbs

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Friday Jun 30, 2017 #

8 AM

Yoga (Sun Sals + Easy) 35:00 [1]
slept:8.0

11 AM

Bike (Bovey, MN) 38:16 [3] 8.0 mi (4:47 / mi) +230ft 4:39 / mi
shoes: Juliana Furtada 27.5

gravel roads and shoulders

1 PM

Run (Bovey, MN) 38:51 [3] 4.0 mi (9:43 / mi) +98ft 9:30 / mi
shoes: Altra Lone Peak 3.0 New

just a little out and back

Thursday Jun 29, 2017 #

9 AM

Run (Bovey, MN) 47:13 [3] 5.05 mi (9:21 / mi) +120ft 9:09 / mi
slept:8.0 shoes: Altra Superior 2.0

last week's loop in reverse

Strength (mostly arms) 20:00 [2]

3 PM

Bike (Bovey, MN) 1:24:35 [3] 16.52 mi (5:07 / mi) +423ft 5:00 / mi
shoes: Juliana Furtada 27.5

Just gravel roads and shoulders, but had to bike!!

Wednesday Jun 28, 2017 #

2 PM

Yoga (Ashtanga) 1:05:00 [2]
slept:7.0

The whole primary series - gonna be sore

Tuesday Jun 27, 2017 #

Hike/Walk (North Shore) 3:30:00 [2] 10.0 mi (21:00 / mi)
slept:7.0 shoes: Altra Lone Peak 3.0

Again, too muddy for biking - we hiked Carlton Peak, Onion River, around Grand Marais, and Sugarbush

Monday Jun 26, 2017 #

1 PM

Hike/Walk (Virginia, MN) 2:00:00 [2] 5.0 mi (24:00 / mi)
slept:8.0 shoes: Altra Lone Peak 3.0

Lookout Mountain - wanted to bike, but too wet - so Rudy and I hiked after thunderstorms went through

Sunday Jun 25, 2017 #

10 AM

Run (Bovey, MN) 50:40 [3] 5.06 mi (10:01 / mi) +138ft 9:46 / mi
slept:8.0 shoes: Altra Lone Peak 3.0 New

loop of mostly gravel road and shoulders

Friday Jun 23, 2017 #

8 AM

Run (Hill City, MN) 52:13 [3] 5.45 mi (9:35 / mi) +197ft 9:16 / mi
slept:8.0 shoes: Altra Superior 2.0

Out and back to Quadna, mostly dirt road and paved path

Thursday Jun 22, 2017 #

4 PM

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

sun sals and standing

Wednesday Jun 21, 2017 #

1 PM

Bike (Grand Rapids, MN) 52:43 [3] 5.27 mi (10:00 / mi) +479ft 9:13 / mi
slept:8.0 shoes: Juliana Furtada 27.5

singletrack by High School - not too bad, not heavily used and a little overgrown, but had fun

Strength (mostly arms) 20:00 [2]

Monday Jun 19, 2017 #

8 AM

Run (Winnibigoshish) 1:09:00 [3] 7.0 mi (9:51 / mi) +240ft 9:33 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

out and back on dirt roads - Garmin conked out in the middle, so a little estimating - felt tired, but not bad

Saturday Jun 17, 2017 #

8 AM

Run (Clearwater, MN) 34:25 [3] 3.44 mi (10:00 / mi) +62ft 9:50 / mi
slept:8.0 shoes: Altra Lone Peak 3.0 New

out and back on dirt and paved roads

2 PM

Bike (Cayuna) 1:35:43 [3] 10.93 mi (8:45 / mi) +1030ft 8:02 / mi
shoes: Juliana Furtada 27.5

easier trails on the west side of Cayuna - felt alright, had fun, put in 'moving' time - lots of stops to figure out weird intersections on Miner's Mountain

Thursday Jun 15, 2017 #

4 PM

Hike/Walk (Alexandria, MN) 1:00:00 [2] 3.0 mi (20:00 / mi)
slept:8.0

out and back on gravel road with Rudy's nieces, lots of flower and butterfly stops

Tuesday Jun 13, 2017 #

5 PM

Run (Hutchinson, MN) 55:20 [3] 5.13 mi (10:47 / mi) +164ft 10:28 / mi
slept:8.0 shoes: Altra Superior 2.0

hot and windy, nice little rolling hills - felt pretty sluggish, but good to get out

Yoga (mini Ashtanga) 45:00 [1]

skipped intermediate vinyasas and head stand

Friday Jun 9, 2017 #

10 AM

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

about half the series, skipped vinyasas

3 PM

Hike/Walk (Minneapolis, MN) 40:00 [1] 2.0 mi (20:00 / mi)

solo to liquor store - hot out!

Thursday Jun 8, 2017 #

11 AM

Bike (Eau Claire, WI) 1:10:00 [3] 7.3 mi (9:35 / mi) +315ft 9:13 / mi
slept:8.0 shoes: Juliana Furtada 27.5

Lowes Creek Park - nice, smooth, easy trails - good for easing back into exercise! First half riding with an older couple that were super-nice

5 PM

Hike/Walk (Minneapolis, MN) 20:00 [1] 1.0 mi (20:00 / mi)

stroll with Rudy, Chester, Olive, and Oscar to Riverview Cafe

Wednesday Jun 7, 2017 #

11 AM

Hike/Walk (Black River Falls, WI) 1:15:00 [2] 4.0 mi (18:45 / mi)
slept:8.0 shoes: Altra Superior 2.0

Levis trail system, a little overgrown and buggy, but not bad

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

Tuesday Jun 6, 2017 #

Note
slept:3.0 (rest day)

slept like garbage! feeling fine otherwise

Monday Jun 5, 2017 #

Note
slept:10.0 weight:102lbs (rest day)

best post-race sleep ever! I'm so amazed. Calves are pretty sore, inner heel blisters (from mud) getting way better, general leg soreness, but being limited by threat of overheating and tough stomach saved my legs (relatively)!!

Sunday Jun 4, 2017 #

12 AM

Run race (Kettle Morraine 100) 7:24:47 [5] 23.6 mi (18:51 / mi) +5000ft 15:42 / mi
slept:0.0 shoes: Altra Lone Peak 3.0 New

The temp only 'cooled' to 70, and I always felt on the line of overheating, constantly thirsty, but felt waterlogged and tried not to drink too much. Was still able to jog flats and downs OK, every little climb had me out of breath though, especially the few that were muddy! Scared of putting more in my stomach, but choked down gels, watermelon, and added ice to soup and mashed potatoes at a couple aid stations, ~8 oz coke, and another 100 oz water, never too much tummy discomfort resulted! Legs got sore, but could still move and no acute pains - arch and blisters were manageable. Solo until final 7.8 miles where Rudy paced me for final two hours of ski trail!! I'm guessing 40-60 minutes spent stopped at aid stations, but was more concerned about making it than time so I don't consider it 'wasted' - still good for 100 mile PR!

C • congrats 9

Saturday Jun 3, 2017 #

Event: Kettle Morraine

6 AM

Run race (Kettle Morraine 100) 18:00:00 [4] 77.0 mi (14:02 / mi) +5000ft 13:13 / mi
slept:6.0 shoes: Altra Lone Peak 3.0 New

Tried to start pretty conservatively, walking most climbs and chatting with people. About an inch of rain from 10-11 am, not too much mud yet. First 30 miles still done in 6 hours. This was turnaround for 100k. The way back to start/finish had much more mud, so next 32.5 miles back (there was a couple miles tacked on for the return) slowed with more mud, and time at aid stations, and high 80s and sun, 7.5 hours for that segment. Lost Garmin ~58 miles (so exact distance and climb guesstimated). 100k ~13.5 hours, then another out and back for final 38 miles. Hhit dark ~70 miles, but still felt too warm and stomach was not awesome, still maintaining ~4 mph even with longer aid station stops. Was pretty good with ~100 calories per hour, as stomach went, that ended up being a lot of plain gus. Otherwise, 4 fig bars early on, lots of watermelon, some orange slices, and potatoes, two hummus wraps were just fine too. ~150 oz water for the day. Hat and bra ice at every aid station after noon. Some hot spots on my heels from mud-packed shoes, left arch a bit angry at times, and back chafing where ice would sit, but really no issues.

Friday Jun 2, 2017 #

Note
slept:8.0 (rest day)

Pretty much nothing!

Thursday Jun 1, 2017 #

Note
slept:9.0 (rest day)

little stretching and strolling

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