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Training Log Archive: ljbean

In the 30 days ending Nov 30, 2018:

activity # timemileskm+ft
  Run23 29:44:19 161.36(11:03) 259.68(6:52) 11158
  Hike/Walk14 13:05:29 48.25(16:17) 77.65(10:07) 1952
  Bike9 9:19:36 99.14(5:39) 159.55(3:30) 4383
  Yoga18 6:34:00
  Strength8 2:50:00
  Total50 61:33:24 308.75 496.89 17493
  [1-5]50 61:08:24
averages - sleep:7.4 rhr:45 weight:107.6lbs

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Thursday Nov 29, 2018 #

6 AM

Run (Cushing, OK) 42:05 [3] 4.0 mi (10:31 / mi) +157ft 10:09 / mi
ahr:146 max:166 slept:7.5 shoes: Altra Kings 1.5

roads - more or less out and back - good to get a jog in!

Yoga (Sun Sals) 6:00 [1]

4 PM

Run (Cushing, OK) 43:49 [3] 4.41 mi (9:56 / mi) +187ft 9:33 / mi
ahr:172 max:184 shoes: Hoka Clifton 4

still don't feel great, but 60F! Shorts! 8 ~100m strides, 1 min rest on the way back.

Strength (mostly arms) 20:00 [2]

Yoga (easy/stretchy) 10:00 [0]

Wednesday Nov 28, 2018 #

6 PM

Yoga (Sun Sals) 10:00 [1]
slept:7.5

better than nothing - at least I got a lot of outdoor time today

Tuesday Nov 27, 2018 #

4 PM

Run (Cushing, OK) 33:31 [3] 3.39 mi (9:53 / mi) +135ft 9:32 / mi
ahr:155 max:171 slept:5.0 shoes: Hoka Clifton 4

neighborhood roads, did not feel awesome

Yoga (sun sals + easy) 18:00 [1]

Monday Nov 26, 2018 #

Note
slept:6.0

One the worst travel days - nearly 20 hours of fighting to actually get to Oklahoma with my stuff. And I think I'm getting a cold

Sunday Nov 25, 2018 #

9 AM

Bike (Kona-Jake) 1:12:07 [3] 14.12 mi (5:06 / mi) +440ft 4:58 / mi
ahr:135 max:159 slept:8.0

Actually a nice morning for a casual ride on roads
12 PM

Run (Regular Run) 49:03 [3] 5.08 mi (9:39 / mi) +230ft 9:16 / mi
shoes: Altra Lone Peak 3.5 black

out and back on Shelby and Getchell

Strength (mostly arms) 30:00 [2]

Yoga (easy/stretchy) 15:00 [0]
shoes: Manduka Eko Rubber

Saturday Nov 24, 2018 #

7 AM

Run long (semi-icy roads) 2:22:58 [3] 14.21 mi (10:04 / mi) +728ft 9:36 / mi
ahr:152 max:171 slept:7.0 shoes: Altra Lone Peak 4.0

Stebner-St. Louis River Rd.-Ugstad-HTown Rd-5 Corners-back on HTown to Stebner - not bad.

Friday Nov 23, 2018 #

9 AM

Hike/Walk (Montevideo) 50:00 [3] 3.5 mi (14:17 / mi)
slept:8.0 shoes: Altra Lone Peak 3.5 black

Just had to get out and do something
5 PM

Yoga (mini Ashtanga) 50:00 [1]
shoes: Manduka Eko Rubber

skipped intermediate vinyasas

Thursday Nov 22, 2018 #

6 AM

Run (some trails) 1:25:35 [3] 7.13 mi (12:00 / mi) +646ft 11:03 / mi
ahr:168 slept:7.0 weight:109lbs shoes: Altra Lone Peak 4.0

Brewer and Keenes - probably my shortest Thanskgiving run as a runner

Wednesday Nov 21, 2018 #

8 AM

Yoga (mini Ashtanga) 40:00 [1]
slept:8.0 shoes: Manduka Eko Rubber

took it pretty easy - skipped vinyassas
4 PM

Run (Regular Run) 42:27 [3] 4.05 mi (10:29 / mi) +167ft 10:05 / mi
shoes: Altra Kings 1.5

Shelby-Getchell out and back
6 PM

Hike/Walk (Lakewalk) 50:00 [2] 3.5 mi (14:17 / mi)
shoes: Altra Lone Peak 3.5

with Mae and Bengstons

Tuesday Nov 20, 2018 #

3 PM

Run (Regular Run) 1:04:38 [3] 6.05 mi (10:41 / mi) +285ft 10:14 / mi
shoes: Altra Lone Peak 3.5 black

Shelby-Getchell out and back

Monday Nov 19, 2018 #

7 AM

Bike (Salsa Mukluk) 45:49 [3] 7.78 mi (5:53 / mi)
rhr:47 slept:8.0 weight:108lbs

To work - snowy/icy/slushy/trafficky/windy
12 PM

Bike (Salsa Mukluk) 1:06:26 [3] 7.07 mi (9:24 / mi) +961ft 8:20 / mi
ahr:130 max:154

home from work - roads - so slow
5 PM

Hike/Walk (strolling) 34:00 [2] 2.0 mi (17:00 / mi)
shoes: Altra Lone Peak 3.5

out and back-Shelby Thompson

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

Sunday Nov 18, 2018 #

9 AM

Bike (Salsa Mukluk) 1:00:04 [3] 10.6 mi (5:40 / mi) +427ft 5:28 / mi
ahr:133 max:169 slept:7.5

out and back Getchell-Htown-5 corners
12 PM

Run long (Hartley) 4:32:55 [3] 22.06 mi (12:22 / mi) +1890ft 11:27 / mi
ahr:169 shoes: Altra Lone Peak 4.0

Joined Sam Carlson for her 36k on her 36th birthday - 4 loops of varying distance - SHT portion first and last loop, otherwise Root Canal-Fisherman-Guard Rail-Pines - a little extra out and back to run Lisa toward home too. Surprised I managed the whole thing - long, tiring, but fun

Saturday Nov 17, 2018 #

7 AM

Run (Keene Creek) 36:04 [3] 3.42 mi (10:33 / mi) +249ft 9:52 / mi
ahr:163 max:183 slept:8.0 shoes: Altra Lone Peak 3.5 black

Ski trails around the park - not bad, solid, but not icy

Strength (mostly arms) 30:00 [2]

in between flipping pancakes
10 AM

Bike (Kona-Jake) 1:04:00 [3] 11.0 mi (5:49 / mi) +827ft 5:26 / mi
ahr:125 max:161

Running errands for mom - probably last ride on the commuter for the year - too cold!
4 PM

Hike/Walk (SHT) 1:32:35 [2] 4.76 mi (19:27 / mi) +1060ft 16:04 / mi
shoes: Altra Lone Peak 3.5

Home from Mom's on 27th Ave W - SHT to Haines, up to Mary Lane Dr. and through Keene Creek Park

Friday Nov 16, 2018 #

12 PM

Run (Regular Run) 49:20 [3] 4.28 mi (11:32 / mi) +869ft 9:40 / mi
slept:7.5

To home after dropping off the work truck
5 PM

Hike/Walk (strolling) 45:00 [2] 3.0 mi (15:00 / mi)
shoes: Altra Lone Peak 3.5 black

around home

Yoga (Sun Sals) 12:00 [1]
shoes: Manduka Eko Rubber

Thursday Nov 15, 2018 #

6 AM

Run (Hill City) 39:35 [3] 3.8 mi (10:25 / mi) +148ft 10:03 / mi
slept:7.0 shoes: Altra Kings 1.5

Park-Summit, another loop through town
5 PM

Run (Hill City) 37:34 [3] 3.5 mi (10:44 / mi) +125ft 10:23 / mi
shoes: Altra Kings 1.5

Park-Summit-a smaller loop through town

Yoga (Sun Sals) 15:00 [1]

Tuesday Nov 13, 2018 #

11 AM

Hike/Walk (strolling) 1:00:00 [2] 2.5 mi (24:00 / mi)
slept:8.0

scoping out deer stands with dad
4 PM

Run (Hill City) 1:15:52 [3] 7.57 mi (10:01 / mi) +272ft 9:42 / mi
shoes: Altra Kings 1.5

out and backs: Park-Summit, then Quadna bike path - sweet sunset

Yoga (Sun Sals) 15:00 [1]

Monday Nov 12, 2018 #

4 PM

Run (Hill City) 53:32 [3] 5.0 mi (10:42 / mi) +187ft 10:20 / mi
ahr:147 max:171 slept:7.5 shoes: Altra Kings 1.5

out and back to Quadna - snowy trail

Yoga (Sun Sals) 15:00 [1]

Sunday Nov 11, 2018 #

8 AM

Run long (Trails) 2:06:25 [3] 10.28 mi (12:18 / mi) +866ft 11:23 / mi
ahr:169 rhr:45 slept:8.0 weight:108lbs shoes: Altra Lone Peak 4.0

mix of trails and roads - almost cut it short, left heel/achilles iffy, but OK by the time I got home and tacked on a little loop to get 10 miles
4 PM

Hike/Walk (SHT) 1:46:09 [3] 6.23 mi (17:02 / mi) +436ft 15:59 / mi
shoes: Altra Lone Peak 3.5

From home to Bent Paddle for knitting meet up - about half trails through Brewer and Piedmont

Saturday Nov 10, 2018 #

8 AM

Run long (SHT) 2:10:57 [3] 10.0 mi (13:06 / mi) +1096ft 11:52 / mi
ahr:160 slept:8.0 shoes: Altra Lone Peak 4.0

Brewer and Piedmont - some COGGS, back on roads

Strength (mostly arms) 20:00 [2]

2 PM

Bike (Salsa Mukluk) 1:15:15 [3] 10.73 mi (7:01 / mi) +423ft 6:46 / mi
ahr:146

First fat bike ride of the season! Just out back HTown-5 corners

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

Friday Nov 9, 2018 #

8 AM

Run (Regular Run) 44:16 [3] 4.68 mi (9:28 / mi) +184ft 9:07 / mi
rhr:47 slept:8.0 weight:107lbs shoes: Altra Lone Peak 3.5 black

out and back Shelby-Getchell

Strength (mostly arms) 20:00 [2]

4 PM

Hike/Walk (strolling) 40:00 [2] 2.5 mi (16:00 / mi)
shoes: Altra Kings 1.5

out and back from work to Library - blizzardy
6 PM

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

Thursday Nov 8, 2018 #

7 AM

Run (Regular Run) 1:19:30 [3] 8.24 mi (9:39 / mi) +371ft 9:15 / mi
ahr:158 slept:7.5 shoes: Altra Kings 1.5

out and back Stebner-Shelby-Getchell-H-Town - maybe half dirt shoulders and road
3 PM

Hike/Walk (power strolling) 43:00 [2] 3.0 mi (14:20 / mi)
shoes: Hoka Clifton 4

work to Starbucks and back

Wednesday Nov 7, 2018 #

4 PM

Hike/Walk (strolling) 45:00 [2] 3.0 mi (15:00 / mi)

Lakewalk'n

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

Tuesday Nov 6, 2018 #

7 AM

Run (Regular Run) 1:13:05 [3] 7.29 mi (10:02 / mi) +354ft 9:35 / mi
ahr:163 rhr:45 slept:8.0 weight:108lbs shoes: Altra Kings 1.5

out and back Stebner-Getchell
4 PM

Hike/Walk 1:18:18 [2] 5.0 mi (15:40 / mi) +220ft 15:02 / mi
shoes: Altra Lone Peak 3.5

out and back - Stebner-Shelby-Getchell

Strength (mostly arms) 15:00 [2]

Monday Nov 5, 2018 #

1 PM

Hike/Walk (strolling) 45:00 [2] 3.0 mi (15:00 / mi)

Lakewalk'n
5 PM

Yoga (Hiking-Balance) 45:00 [1]
shoes: Manduka Eko Rubber

Sunday Nov 4, 2018 #

7 AM

Hike/Walk (strolling) 1:03:27 [3] 4.26 mi (14:54 / mi) +236ft 14:09 / mi
slept:8.0 shoes: Hoka Clifton 4

around home, wound through Bethel and Union Cemeteries

Strength (mostly arms) 20:00 [2]

2 PM

Run (NMTC-Hawks Ridge) 39:31 [3] 3.84 mi (10:17 / mi) +246ft 9:42 / mi
ahr:163 shoes: Altra Lone Peak 3.5 black

A few minutes late - includes jogging from the car to the start - OK, right hamstring is being an issue though (has been since Oct. 22 long day of driving). I thought I was overdressed, but ended up being OK for cold and wet.

Saturday Nov 3, 2018 #

7 AM

Run long (SHT) 2:31:39 [3] 11.75 mi (12:54 / mi) +1391ft 11:36 / mi
ahr:159 slept:7.5 weight:107lbs shoes: Altra Lone Peak 4.0

out and back through Brewer and Piedmont - a short break in there to chat with Rudy and Justin on their bike ride
5 PM

Bike (Kona-Jake) 51:31 [3] 10.71 mi (4:49 / mi) +390ft 4:39 / mi
ahr:137 max:173

out and back Getchell-HTown-5 Corners

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

Friday Nov 2, 2018 #

6 AM

Run (Regular Run) 1:09:58 [3] 7.33 mi (9:33 / mi) +374ft 9:06 / mi
ahr:144 rhr:43 slept:7.0 weight:106lbs shoes: Altra Kings 1.5

out and back - Stebner - Getchell
5 PM

Bike (Kona-Jake) 1:01:46 [3] 12.96 mi (4:46 / mi) +443ft 4:37 / mi
ahr:135 max:178

winding around HTown - even got in a few miles of gravel

Thursday Nov 1, 2018 #

3 PM

Bike (Kona-Jake) 1:02:38 [3] 14.17 mi (4:25 / mi) +472ft 4:17 / mi
ahr:119 max:147 slept:6.0

was so excited to bike - but kinda felt like a slug

13 hrs driving yesterday and today - ick

Strength (mostly arms) 15:00 [2]

Yoga (Sun Sals) 10:00 [1]

Hike/Walk (strolling) 33:00 [2] 2.0 mi (16:30 / mi)
shoes: Hoka Clifton 4

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