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Training Log Archive: ljbean

In the 30 days ending Nov 30, 2017:

activity # timemileskm+ft
  Run27 30:21:51 182.61(9:59) 293.88(6:12) 12935
  Bike15 15:56:59 138.59(6:54) 223.04(4:17) 8263
  Yoga15 6:33:00
  Strength11 3:05:00
  Hike/Walk3 1:55:00 6.0(19:10) 9.65(11:55)
  Total48 57:51:50 327.2 526.58 21198
averages - sleep:9.9 rhr:45 weight:104lbs

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Thursday Nov 30, 2017 #

7 AM

Bike (Kona-Jake) 28:39 [3] 7.77 mi (3:41 / mi)
rhr:44 slept:7.0

To work via Highland
3 PM

Bike (Kona-Jake) 49:59 [3] 7.86 mi (6:22 / mi) +751ft 5:50 / mi

Home from work - not quite as grueling as Tuesday

Run (Easy Run) 31:01 [3] 3.23 mi (9:36 / mi) +138ft 9:14 / mi
shoes: Altra Lone Peak 3.0 New

dirt shoulders and roads - felt sluggish

Strength (mostly arms) 15:00 [2]

Wednesday Nov 29, 2017 #

6 AM

Yoga (Running-Shoulders) 45:00 [1]
rhr:46 slept:7.5 weight:105lbs shoes: Manduka Eko Rubber

6 PM

Run (Lakewalk) 1:01:00 [3] 6.65 mi (9:10 / mi) +154ft 8:59 / mi
shoes: Altra Kings

Some solo (got there early), some with Ron and Shaun, some with Lisa and Sam - lots of little out and backs - good

Tuesday Nov 28, 2017 #

7 AM

Bike (Kona-Jake) 29:38 [3] 7.77 mi (3:49 / mi)
rhr:45 slept:7.0

To work via Highland
4 PM

Bike (Kona-Jake) 55:26 [3] 7.89 mi (7:02 / mi) +751ft 6:27 / mi

Home via Highland - Holy Headwind

Run (Regular Run) 43:55 [3] 4.7 mi (9:21 / mi) +233ft 8:55 / mi
shoes: Altra Torin 2.5

roads around home - lower legs a little sore

Monday Nov 27, 2017 #

7 AM

Run (Easy Run) 30:53 [3] 3.27 mi (9:27 / mi) +174ft 8:59 / mi
slept:6.0 shoes: Altra Lone Peak 3.0 New

pretty sunrise

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

4 PM

Bike (Kona-Jake) 40:05 [3] 8.69 mi (4:37 / mi) +512ft 4:22 / mi

Loop through Proctor

Strength (mostly arms) 30:00 [2]

Sunday Nov 26, 2017 #

9 AM

Run (Northwoods!) 1:42:46 [3] 11.55 mi (8:54 / mi) +682ft 8:26 / mi
slept:8.0 shoes: Altra Torin 2.5

Fruit Loop plus a few add ons - Amity super icy and slow, otherwise, nice pace and lots of chatting with Aaron and Jarrow
3 PM

Bike (Kona-Jake) 55:30 [3] 12.21 mi (4:33 / mi) +374ft 4:25 / mi

Guess the commuter is not put away for the winter

Saturday Nov 25, 2017 #

7 AM

Run (Longish) 1:32:08 [3] 10.41 mi (8:51 / mi) +446ft 8:30 / mi
rhr:47 slept:8.0 weight:105lbs shoes: Altra Kings

Loop around home, mostly on Hermantown and Morris Thomas Roads. Felt alright.
3 PM

Bike (Salsa Mukluk) 1:30:47 [3] 8.81 mi (10:18 / mi) +722ft 9:34 / mi

Studded front tire! Would have been even slower otherwise - Snowmobile Trail to Brewer - Homebrew Loop CW - fun

Yoga (Sun Sals) 13:00 [1]
shoes: Manduka Eko Rubber

Friday Nov 24, 2017 #

4 PM

Run (Regular Run) 46:59 [3] 5.32 mi (8:50 / mi) +249ft 8:27 / mi
slept:9.0 shoes: Altra Torin 2.5

Roads around home

Strength (mostly arms) 30:00 [2]

Yoga (Running-Hips I) 20:00 [1]
shoes: Manduka Eko Rubber

Thursday Nov 23, 2017 #

6 AM

Run (Longish) 2:28:55 [3] 13.24 mi (11:15 / mi) +1421ft 10:13 / mi
slept:7.0 weight:105lbs shoes: Altra Lone Peak 3.5

From home: SHT SLRR to Skyline above reservior - a little icier than I liked, so west on Skyline-SLRR-LaVaque-MT-home - decent run, chilled after - wind a little bitter

Wednesday Nov 22, 2017 #

3 PM

Bike (Salsa Mukluk) 1:14:24 [3] 6.95 mi (10:42 / mi) +722ft 9:45 / mi
slept:8.0

Snowmobile Trail and DT from SLRR to Westgate, back to HG, then home on road - legs tired (still low tires for iciness)

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

Tuesday Nov 21, 2017 #

6 AM

Run (Regular Run) 1:04:37 [3] 7.0 mi (9:14 / mi) +367ft 8:48 / mi
rhr:43 slept:7.0 weight:104lbs shoes: Altra Torin 2.5

roads around home - good - windy and a little cold, but didn't sweat!
10 AM

Hike/Walk (strolling) 40:00 [2] 2.5 mi (16:00 / mi)

ditto yesterday

Monday Nov 20, 2017 #

6 AM

Run (Easy Run) 31:53 [3] 3.3 mi (9:40 / mi) +197ft 9:09 / mi
slept:6.0 shoes: Altra Kings

good

Strength (mostly arms) 10:00 [2]

1 PM

Hike/Walk (strolling) 45:00 [2] 2.5 mi (18:00 / mi)

Work-Essentia
6 PM

Bike (Salsa Mukluk) 1:51:31 [3] 10.1 mi (11:02 / mi) +919ft 10:10 / mi

From home - met at HG for MNR, all fast people, and icy trails, opted to do my own thing - Homebrew, down to Haines and back on road - singletrack mostly good, but I did lots of walking over icy spots!

Sunday Nov 19, 2017 #

9 AM

Run (Northwoods!) 1:31:51 [3] 10.0 mi (9:11 / mi)
rhr:45 slept:8.0 weight:102lbs shoes: Altra Lone Peak 3.5

Fruit Loop with Jarrow - GPS conked out, so don't have elevation gains - I'm sure it was a ton....maybe I'll try to look it up
4 PM

Yoga (mini Ashtanga) 35:00 [1]
shoes: Manduka Eko Rubber

through boat pose - skipped intermediate vinyasas

Saturday Nov 18, 2017 #

7 AM

Run long (SHT) 2:28:06 [3] 12.1 mi (12:14 / mi) +1877ft 10:40 / mi
slept:6.0 shoes: Altra Lone Peak 3.5

out and back from home east - felt decent, trails better than expected - icy road was more trecherous!

Thursday Nov 16, 2017 #

5 PM

Run (Silver Bay, MN) 33:50 [3] 3.38 mi (10:01 / mi) +314ft 9:12 / mi
slept:8.0 shoes: Altra Kings

out and back - along Black Beach and nearby neighborhood - tired legs

Yoga (Sun Sals) 10:00 [1]

Wednesday Nov 15, 2017 #

6 PM

Run (Silver Bay, MN) 42:51 [3] 4.08 mi (10:30 / mi) +456ft 9:30 / mi
slept:8.0 shoes: Altra Kings

not identical, but similar route to yesterday

Strength (mostly arms) 10:00 [2]

Tuesday Nov 14, 2017 #

5 PM

Run (Silver Bay, MN) 45:58 [3] 4.09 mi (11:14 / mi) +476ft 10:07 / mi
slept:8.0 shoes: Altra Kings

out and back on a Grant in Aid trail - didn't know it was there! Seems like a decent trail and goes right to the hotel. My legs were kind of tired though :) mostly uphill out and downhill back

Yoga (Sun Sals) 10:00 [1]

Monday Nov 13, 2017 #

6 AM

Run (Easy Run) 39:27 [3] 4.35 mi (9:04 / mi) +207ft 8:41 / mi
slept:75.0 shoes: Altra Lone Peak 3.0 New

roads around home

Sunday Nov 12, 2017 #

6 AM

Run (Longish) 1:41:49 [3] 9.19 mi (11:05 / mi) +1033ft 10:01 / mi
rhr:45 slept:8.0 weight:105lbs shoes: Altra Lone Peak 3.5

out and back from home on SHT east - so good!
9 AM

Yoga (Hatha) 30:00 [1]
shoes: Manduka Eko Rubber

led by Joella from Jem
3 PM

Bike (Salsa Mukluk) 57:20 [3] 6.76 mi (8:29 / mi) +456ft 7:58 / mi

out and back from home on Homebrew

Saturday Nov 11, 2017 #

7 AM

Run (Snowy Roads) 1:09:32 [3] 7.52 mi (9:15 / mi) +492ft 8:42 / mi
slept:7.0 shoes: Altra Lone Peak 3.0 New

Included St. Louis River Rd and Ugstad - fun
2 PM

Hike/Walk (strolling) 30:00 [1] 1.0 mi (30:00 / mi)

Friday Nov 10, 2017 #

7 AM

Run (Easy Run) 40:25 [3] 4.21 mi (9:36 / mi) +230ft 9:08 / mi
rhr:45 slept:8.0 weight:103lbs shoes: Altra Lone Peak 3.0 New

Hard time dragging myself out - was supposed to be 5 above this morning, but 5 below instead!!! Once I was out, it was just fine.

Thursday Nov 9, 2017 #

12 PM

Bike (Salsa Mukluk) 1:49:18 [3] 10.79 mi (10:08 / mi) +938ft 9:22 / mi
slept:6.0

out and back from home - DT through Brewer and Piedmont - wind kind of sucked on the way back! Probably took too much air out and slower, but had good traction :)
4 PM

Run (Easy Run) 30:00 [3] 3.2 mi (9:22 / mi) +125ft 9:02 / mi
shoes: Altra Kings

Garmin stopped at mile 2, so a little guessing - OK run on snowy roads/shoulders and home, getting cold!

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

Wednesday Nov 8, 2017 #

Note
(rest day)

In Chicago for work - nothing too strenuous, but no time for 'exercise' - left lower leg a little tender anyhow

Tuesday Nov 7, 2017 #

7 AM

Run (Longish) 2:06:53 [3] 10.05 mi (12:38 / mi) +1280ft 11:16 / mi
rhr:50 slept:7.5 weight:103lbs shoes: Altra Lone Peak 3.5

SHT - some icy spots, but mostly runnable - don't have layers figured out, got too soggy and hands pretty cold last few miles

Monday Nov 6, 2017 #

6 AM

Run (Regular Run) 50:45 [3] 5.41 mi (9:23 / mi) +262ft 8:58 / mi
slept:8.0 shoes: Altra Torin 2.5

Roads around home

Strength (mostly arms) 10:00 [2]

5 PM

Bike (Salsa Mukluk) 55:00 [3] 6.3 mi (8:44 / mi) +375ft 8:16 / mi

apparently didn't start Garmin, a little estimated based on what I did record. checked out Brewer, wasn't too motivated so just turned around at skinny bridge I didn't feel like trying. Little icy and lumpy - probably should've took more air out of tires

Strength (shoveling) 15:00 [2]

Yoga (Running-Hips I) 20:00 [1]
shoes: Manduka Eko Rubber

Sunday Nov 5, 2017 #

8 AM

Strength (shoveling) 10:00 [2]
slept:8.0

attempt to warm up hands

Bike (Salsa Mukluk) 1:29:38 [3] 16.85 mi (5:19 / mi) +696ft 5:07 / mi

roads again
2 PM

Run (NMTC-Hawks Ridge) 29:51 [4] 3.72 mi (8:01 / mi) +387ft 7:18 / mi
shoes: Altra Kings

out and back, up and down 7-bridges and Skyline - pretty fun - 6:06 avg. for final 0.72 mi (and 203 ft. descent -haha!)
5 PM

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

Saturday Nov 4, 2017 #

8 AM

Run long (Orange Street) 2:36:20 [3] 16.16 mi (9:40 / mi) +994ft 9:08 / mi
rhr:45 slept:8.0 weight:104lbs shoes: Altra Lone Peak 3.5

Orange St loop clockwise - tacked on a little at the end to get over 16 miles. Felt reasonably good, a little snow toward end, but weather not bad

Strength (shoveling) 20:00 [2]

a couple short bouts during the day
5 PM

Yoga (Running-Abdominals) 30:00 [1]
shoes: Manduka Eko Rubber

Friday Nov 3, 2017 #

6 AM

Run (Reg) 44:34 [3] 4.67 mi (9:33 / mi) +233ft 9:07 / mi
rhr:45 slept:7.5 weight:104lbs shoes: Altra Kings

Brisk temp, brisk (relatively) pace, felt good

Strength (mostly arms) 20:00 [2]

5 PM

Bike (Salsa Mukluk) 55:37 [3] 10.44 mi (5:20 / mi) +443ft 5:07 / mi

Being lame and biking paved roads

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

Thursday Nov 2, 2017 #

7 AM

Run (Regular Run) 1:10:18 [3] 7.0 mi (10:03 / mi) +308ft 9:38 / mi
rhr:40 slept:8.0 weight:104lbs shoes: Altra Lone Peak 3.0 New

slept in and ran longer than intended, no need to be to work early, so just let rush hour pass :) snowy roads, decent footing though

Strength (shoveling) 15:00 [2]

actually before the run
4 PM

Bike (Salsa Mukluk) 54:07 [3] 9.4 mi (5:45 / mi) +604ft 5:26 / mi

checked trails - snow is waaaay too soft, so I was wimpy and biked paved roads (dirt is muck again) - dressed much better this time

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

Wednesday Nov 1, 2017 #

6 PM

Run (Wednesday Group) 45:14 [3] 4.81 mi (9:24 / mi) +200ft 9:03 / mi
slept:8.0 shoes: Altra Lone Peak 3.0 New

Western Waterfront. A little warm up with Ron and Shaun before big group started - I ran short (~30 min) with Lisa - good

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