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Training Log Archive: ljbean

In the 30 days ending Sep 30, 2018:

	activity	#	time	miles		km		+ft
	Run	13	51:27:07	169.59	(18:12)	272.93	(11:19)	30821
	Hike/Walk	6	4:21:00	15.5	(16:50)	24.94	(10:28)	300
	Bike	5	4:12:03	39.67	(6:21)	63.84	(3:57)	2126
	Yoga	7	3:51:00
	Strength	5	1:15:00
	Total	29	65:06:10	224.76		361.72		33247
	[1-5]	29	64:56:10
averages - sleep:7.3 rhr:50 weight:105.2lbs

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Sunday Sep 30, 2018 #

8 AM

Run (Easy Run) 58:22 [3] 5.87 mi (9:57 / mi) +279ft 9:31 / mi
slept:7.5 shoes: Altra Kings 1.5

dirt roads and shoulders around home - not too shabby

Strength (mostly arms) 10:00 [2]

3 PM

Bike (MTB) 1:00:57 [3] 7.9 mi (7:43 / mi) +433ft 7:20 / mi
ahr:133 shoes: Juliana Furtada 27.5

From home - Homebrew CCW - butt a little sore from yesterday, but funtastic otherwise - lots of people out on a lovely Sunday afternoon

Saturday Sep 29, 2018 #

11 AM

Bike (MTB) 1:18:31 [3] 10.04 mi (7:49 / mi) +666ft 7:21 / mi
ahr:124 max:173 rhr:55 slept:8.0 weight:107lbs shoes: Juliana Furtada 27.5

From home - Lollygagger, Homebrew, Lower Burner, Deerslayer - first mtb in quite a while - so fun, lots of work done on Deerslayer!

3 PM

Hike/Walk (Hike) 1:17:00 [2] 4.0 mi (19:15 / mi) +300ft 17:58 / mi
shoes: Altra Lone Peak 3.5 black

estimated time/distance - Rudy had some clearing on the bike trails, I walked home from Kissing Booth trail via SHT and Stebner

Friday Sep 28, 2018 #

8 AM

Hike/Walk (around home) 46:00 [2] 3.0 mi (15:20 / mi)
slept:8.5 shoes: Hoka Clifton 4

5 PM

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

DVD - shoulders seem a little weak

Thursday Sep 27, 2018 #

8 AM

Run (Easy Run) 28:59 [3] 3.0 mi (9:40 / mi) +138ft 9:15 / mi
ahr:165 rhr:55 slept:9.0 weight:105lbs shoes: Altra Kings 1.5

Not terrible, feet still a bit agitated

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

5 PM

Strength (mostly arms) 25:00 [3]

Wednesday Sep 26, 2018 #

8 AM

Bike (Kona-Jake) 30:55 [3] 7.77 mi (3:59 / mi)
ahr:133 slept:8.0

to work - I missed my bike commute!!

2 PM

Bike (Kona-Jake) 51:40 [3] 7.76 mi (6:39 / mi) +771ft 6:05 / mi
ahr:116 max:173

Home from work

5 PM

Hike/Walk (around home) 32:00 [2] 2.0 mi (16:00 / mi)
shoes: Hoka Clifton 4

out and back Shelby-Thompson

C • Shelly Thompson? 3

Tuesday Sep 25, 2018 #

9 AM

Hike/Walk (around home) 46:00 [2] 3.0 mi (15:20 / mi)
rhr:55 slept:9.0 weight:105lbs shoes: Hoka Clifton 4

right foot still a bit tender - as well as some other spots - really want to run, but don't think the body is ready

Monday Sep 24, 2018 #

Note

a couple hours of mowing lawn and garden work :)

Sunday Sep 23, 2018 #

9 AM

Bike (Kona-Jake) 30:00 [3] 6.2 mi (4:50 / mi) +256ft 4:39 / mi
ahr:134 slept:9.0 weight:105lbs

A little too damp

Strength (mostly arms) 15:00 [2]

4 PM

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

Saturday Sep 22, 2018 #

8 AM

Hike/Walk (strolling) 25:00 [2] 1.5 mi (16:40 / mi)
rhr:45 slept:9.0 weight:104lbs shoes: Hoka Clifton 4

around the block

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

missed my yoga

Sunday Sep 16, 2018 #

12 AM

Run long (IMTUF 100 mile) 17:07:00 [5] 41.0 mi (25:03 / mi) +11000ft 19:58 / mi
slept:0.0 shoes: Altra Lone Peak 4.0

Day 2 - minor stomach problems overnight, I think just the exertion and altitude - managed to keep calories coming in. Hiking all night, Rudy made me start running flats and downhills once the sun came up - legs were hurting! More frequent and shorter climbs for ~20 miles in the 6000-8000 altitude range before dropping back down to Upper Payette Lake where Marcus took over pacing for the final 14 miles - up to Cloochman's Saddle for another 1000' mile climb, then another 1000 (but only over 4 miles!) to the 8400' high point of the course of Bear Pete Ridge at mile 98 - who does that!?! Surprisingly close to the race cut off - so 'ran' the 2000' descent ~75 minutes for 5.5 miles - really hurt, but made the finish with 53 minutes to spare.

Next couple hours spent chatting with friends and new people, eating chili, and soaking in the Burgdorf Hot Springs.

Official time: 35:06:59, 104th/125, 18th/23 women

C • WS100 lottery tickets 13

Saturday Sep 15, 2018 #

Event: IMTUF

6 AM

Run long (IMTUF 100 mile) 18:00:00 [4] 62.0 mi (17:25 / mi) +11000ft 14:55 / mi
slept:7.0 shoes: Altra Lone Peak 4.0

Day 1 - pretty 'runnable' for the first marathon, I hit that distance in ~6 hours, then Mile 27 took ~32 minutes for ~1000' of climb for the first big 'mountain trail experience'. Two 2000' climbs over ~2 miles (both topping out ~8,000 ft. altitude) and another 1000' climb for the day. All of it rocky, rugged, and beautiful. I picked up Rudy for pacing duties ~10:35pm/mile 59.

Struggled to keep my hands warm enough, especially after an unforecast hour of steady/soaking rain mid-afternoon. Was supposed to be mostly sunny/high of 70, but cloudy and I don't think we reached 60 - great running weather, but I wasn't quite prepared for it. 30s overnight and in the morning until ~an hour after sunrise.

Wednesday Sep 12, 2018 #

Note

various strolls throughout the week, mostly rest stops and stuff.
Made our third drive through Yellowstone - Wed. morning sometime after Labor Day was about perfect! - first time stopping at Old Faithful and checking out all the fun geothermal features there!

Sunday Sep 9, 2018 #

9 AM

Run (Easy Run) 29:31 [3] 3.0 mi (9:50 / mi) +141ft 9:25 / mi
ahr:150 slept:8.0 shoes: Hoka Clifton 4

Last easy run at home before headed out on another little trip west

Strength (mostly arms) 10:00 [3]

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

Friday Sep 7, 2018 #

Yoga (sun sals + easy) 30:00 [1]
shoes: Manduka Eko Rubber

pretty sure I did some yoga before headed up to crew Marcus and aid-station volunteer at Superior 100

Thursday Sep 6, 2018 #

8 AM

Run (Easy Run) 34:43 [3] 3.44 mi (10:06 / mi) +167ft 9:39 / mi
ahr:157 rhr:42 slept:8.0 weight:105lbs shoes: Hoka Clifton 4

roads around home

Strength (mostly arms) 15:00 [2]

Wednesday Sep 5, 2018 #

8 AM

Hike/Walk (strolling) 35:00 [2] 2.0 mi (17:30 / mi)
slept:7.5 shoes: Hoka Clifton 4

Hwy 65 and an ATV trail - at my grandparents

6 PM

Run (NMTC-Lester) 1:10:40 [3] 6.56 mi (10:46 / mi) +499ft 10:03 / mi
shoes: Altra Kings 1.5

Ran most of it with Brian Landstrom and his poles - he's running Superior 100.
I managed to kick a root and fall, lame. I'm lucky I survived the Black Hills and Bighorn!

Tuesday Sep 4, 2018 #

Note
(rest day)

If you can call a 12 hour drive 'rest'

Monday Sep 3, 2018 #

10 AM

Run (Devils Tower, WY) 1:04:27 [3] 4.81 mi (13:24 / mi) +614ft 11:57 / mi
ahr:123 max:167 slept:6.0 shoes: Altra Lone Peak 3.5 black

Devils Tower loop and Red Beds loop - and offshoots to campground - a few picture stops in there

C • Fun and interesting running! 2

12 PM

Run (Sundance, WY) 1:12:44 [3] 5.48 mi (13:16 / mi) +663ft 11:54 / mi
ahr:138 max:166 shoes: Altra Lone Peak 3.5 black

Cassidy Draw loop - a few brief stops to verify what trail I was on

2 PM

Run (Crow Peak, SD) 1:52:14 [3] 6.35 mi (17:41 / mi) +1493ft 14:27 / mi
ahr:135 max:186 shoes: Altra Lone Peak 3.5 black

Essentially 72 minutes to hike up, 40 minutes to jog back down

5 PM

Run (Custer Peak, SD) 54:40 [3] 3.44 mi (15:54 / mi) +653ft 13:28 / mi
ahr:139 max:185 shoes: Altra Lone Peak 3.5 black

About 32 minutes up, 23 minutes down

Sunday Sep 2, 2018 #

8 AM

Run (Sherd Loop) 3:52:46 [3] 12.64 mi (18:25 / mi) +2156ft 15:51 / mi
ahr:123 max:189 slept:6.0 shoes: Altra Lone Peak 4.0

CCW again, this time all the way to Willow Lake for the extra.

Tried to find another trail to camp at yesterday, but the others areas were too populated for me, so returned to this quieter spot in the Bighorns, happy with the decision, not with the waste of a couple hours and 100 miles of driving yesterday!!!

C • Nice runs! 5

4 PM

Yoga (sun sals + easy) 28:00 [1]

In a hotel room - wanted a better shower and some IMTUF planning time.

Saturday Sep 1, 2018 #

9 AM

Run (Sherd Loop) 3:41:01 [3] 12.0 mi (18:25 / mi) +2018ft 15:53 / mi
ahr:126 slept:6.0 shoes: Altra Lone Peak 4.0

Clockwise this time, with a little out and back toward Willow Lake (didn't go to the Lake, turned back before decent started)

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