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Training Log Archive: ljbean

In the 31 days ending Dec 31, 2013:

activity # timemileskm+ft
  Bike11 13:40:17 164.86(4:59) 265.32(3:06)
  Run13 12:10:45 80.27(9:06) 129.18(5:39)
  Yoga9 8:10:00
  Strength11 2:48:00
  Hike/Walk4 1:30:31 4.08(22:11) 6.57(13:47)
  Ski2 1:18:48 9.1(8:40) 14.65(5:23)
  Total49 39:38:21 258.31 415.71
averages - sleep:6.9 rhr:44 weight:113.5lbs

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Tuesday Dec 31, 2013 #

8 AM

Bike (Raleigh-Rollers) 30:18 [3] 8.0 mi (3:47 / mi)
rhr:45 slept:8.0 weight:113.2lbs

good
9 AM

Strength (Balance/core) 18:00 [2]

12 PM

Run (Easy Run) 51:05 [3] 5.5 mi (9:17 / mi)
shoes: Altra Lone Peak 1.5

Couldn't leave 1,994.5 alone.
C • That's what I'm talking about! 13
1 PM

Yoga warm up/down (Running-Hips II) 30:00 [2]

Monday Dec 30, 2013 #

6 AM

Run (Treadmill) 1:00:30 [3] 7.3 mi (8:17 / mi)
rhr:45 slept:7.0 weight:113.6lbs shoes: Adidas Adizero Boston 3W 6.5

40 minutes at 8 min/mile - felt pretty good
7 AM

Strength (Weight Machines) 15:00 [3]

arms
5 PM

Yoga (Ashtanga) 1:30:00 [3]

Overstretched rt. adductor right away, need to get better warmed up? Otherwise OK

Sunday Dec 29, 2013 #

4 PM

Yoga (Cycling-General) 1:00:00 [2]
slept:9.0

perfect activity for today
C • We missed you today. 2

Saturday Dec 28, 2013 #

12 PM

Bike race (Mukluk) 4:26:29 [4] 36.2 mi (7:22 / mi)
slept:8.0

Tuscobia 35 mile - took ~12 miles to get comfortable with trail conditions, than pushed moderately hard for the rest. 1st woman, 5th overall (out of ~25) - definately challenging and mostly fun with only a few crashes (in soft snow!)

Friday Dec 27, 2013 #

11 AM

Run (Easy Run) 26:53 [3] 3.0 mi (8:58 / mi)
rhr:48 slept:7.0 weight:113.8lbs shoes: Altra Lone Peak 1.5

Run around home on snowy roads, felt pretty good
12 PM

Yoga warm up/down (random) 15:00 [2]

Sun salutations + easy/stretchy

Thursday Dec 26, 2013 #

12 PM

Yoga (Ashtanga) 1:30:00 [2]
slept:8.0 weight:112lbs

David Swenson DVD
4 PM

Ski (Piedmont) 28:48 [3] 4.5 mi (6:24 / mi)

Dippety Dew loop. Right adductor and hip/low back didn't feel so good - almost strained? maybe overdid the yoga ?

Wednesday Dec 25, 2013 #

8 AM

Run long (Snowy Roads) 1:59:46 [3] 12.11 mi (9:53 / mi)
rhr:45 slept:7.0 shoes: Saucony Peregrine Medium 6.5

Home to top of Orange Street and back
C • No OCD huh? 3

Monday Dec 23, 2013 #

7 AM

Yoga (Power Yoga) 1:00:00 [2]
rhr:45 slept:7.0 weight:113lbs

1 PM

Bike (Raleigh-Rollers) 56:23 [3] 18.0 mi (3:08 / mi)

Sunday Dec 22, 2013 #

9 AM

Run (Northwoods Run) 1:36:00 [3] 8.5 mi (11:18 / mi)
slept:8.0 shoes: Saucony Peregrine Medium 6.5

good turn out, I ran mostly with Lisa and Kathi - a little slower and shorter than the rest of the group, but enough for me today!
6 PM

Bike (Mukluk) 1:30:00 [3] 8.6 mi (10:28 / mi)

Snowmobile trails - Piedmont to Proctor and back - with Rudy - snow soft, but not as bad as expected!

Saturday Dec 21, 2013 #

8 AM

Ski (Piedmont) 50:00 [3] 4.6 mi (10:52 / mi)
slept:8.0

One Chicken Loop and one Evil Knievel Loop - fun, good sticky snow, sore later

Friday Dec 20, 2013 #

5 AM

Run (Treadmill) 56:00 [3] 7.0 mi (8:00 / mi)
slept:6.0 shoes: Adidas Adizero Boston 3W 6.5

Felt decent
6 AM

Strength (weight machines) 15:00 [3]

mostly arms

Thursday Dec 19, 2013 #

6 AM

Bike (Raleigh-Rollers) 56:30 [3] 16.0 mi (3:32 / mi)
slept:5.0 weight:113lbs

Didn't feel as great as yesterday

Wednesday Dec 18, 2013 #

6 AM

Bike (Raleigh-Rollers) 44:00 [3] 13.0 mi (3:23 / mi)
rhr:38 slept:6.0 weight:114lbs

Need to replace computer battery - guesstimate on time/distance - of course I felt great and it would have been interesting to see how 'fast' I actually went.
6 PM

Run (Lakewalk) 55:00 [3] 6.1 mi (9:01 / mi)
shoes: Saucony Peregrine Medium 6.5

Mostly ran with Shaun, Shane, Lisa, and Sam also there - feel out of shape - pretty poor footing

Tuesday Dec 17, 2013 #

12 PM

Hike/Walk (Lunchtime stroll) 20:00 [2] 1.0 mi (20:00 / mi)
slept:5.0

Snowy sidewalks in Superior

Sunday Dec 15, 2013 #

11 AM

Hike/Walk (for work) 18:00 [3] 1.0 mi (18:00 / mi)
slept:6.0

Looking for survey marker - in carharts and steel toes! I think I can count this as exercise...

Saturday Dec 14, 2013 #

5 PM

Run (Regular Run) 35:00 [3] 4.2 mi (8:20 / mi)
slept:7.0 shoes: Saucony Peregrine Medium 6.5

Approximates on time and distance, Garmin wouldn't fire up
6 PM

Strength (core/balance) 15:00 [2]

Thursday Dec 12, 2013 #

6 PM

Run (Putzy Run) 37:24 [3] 4.03 mi (9:17 / mi)
slept:7.0 shoes: Saucony Peregrine Medium 6.5

In Limon, CO - just jogged around through town in the dark - good to loosen up after some traveling and field work
7 PM

Strength (mostly arms) 10:00 [3]

Tuesday Dec 10, 2013 #

6 AM

Yoga warm up/down (Sun Salutations) 10:00 [2]
slept:6.0

Monday Dec 9, 2013 #

6 PM

Bike (Raleigh-Rollers) 43:55 [3] 13.81 mi (3:11 / mi)
slept:7.5 weight:113lbs

7 PM

Strength (mostly arms) 10:00 [3]

Sunday Dec 8, 2013 #

9 AM

Run (Northwoods Run) 1:12:52 [3] 8.34 mi (8:44 / mi)
slept:6.5 shoes: Saucony Peregrine Medium 6.5

From Jarrows - Vermillion based lollipop - good group, ran mostly with Jarrow, Bill, and Anna - definately tired by end

Saturday Dec 7, 2013 #

8 AM

Yoga (Ashtanga) 1:00:00 [2]
slept:6.0

3 PM

Hike/Walk (Snowshoe) 27:31 [3] 0.41 mi (1:07:06 / mi)

Backyard/swamp - snow still soft enough to sink up to knees, good to get outside though!
4 PM

Bike (Raleigh - Rollers) 43:57 [3] 13.22 mi (3:19 / mi)
weight:114lbs

Was kind of bored on this one, suprised I made it past 30 minutes.
5 PM

Strength (core/balance) 10:00 [2]

Friday Dec 6, 2013 #

6 AM

Run (Treadmill) 1:00:00 [3] 7.34 mi (8:10 / mi)
rhr:45 slept:6.5 shoes: Adidas Adizero Boston 3W 6.5

good - left knee a little tender after ~ 20 min

Thursday Dec 5, 2013 #

5 AM

Strength (Shoveling) 20:00 [3]

arms are still wimpy

Run warm up/down (Snowy roads) 17:17 [3] 1.75 mi (9:53 / mi)
slept:6.0 weight:114lbs shoes: Saucony Peregrine Medium 6.5

Wednesday Dec 4, 2013 #

6 AM

Bike (Raleigh-Rollers) 43:53 [3] 12.88 mi (3:24 / mi)
slept:7.0 weight:114lbs

Much less motivated than yesterday morning
7 AM

Strength (Shoveling) 20:00 [3]

I have gotten wimpy - a lot of effort for a little snow removal

Tuesday Dec 3, 2013 #

6 AM

Bike (Raleigh-Rollers) 49:37 [3] 15.37 mi (3:14 / mi)
slept:6.0

fine
4 PM

Hike/Walk (Treadmill) 25:00 [3] 1.67 mi (14:58 / mi)
shoes: Adidas Adizero Boston 3W 6.5

5 min @ 4mph, worked up to 5% grade over 5 min, did that for 10 min, working up to 4.3 mph, back down to 4 mph and flat over final 5 min. Seemed like a decent work out.
5 PM

Strength (Weight Machines) 15:00 [3]

arms

Monday Dec 2, 2013 #

6 PM

Yoga (Ashtanga) 1:15:00 [3]
slept:7.5

OK - stiff and cold - class started late due to weather

Sunday Dec 1, 2013 #

9 AM

Bike (Mukluk) 1:35:15 [3] 9.78 mi (9:44 / mi)
slept:7.0

Women's mtb fun ride at Hartley - good - trails in awesome condition
4 PM

Run (Regular Run) 42:58 [3] 5.1 mi (8:25 / mi)
weight:114.2lbs shoes: Saucony Peregrine Medium 6.5

Roads around home - good - knee not noticable
5 PM

Strength (mostly arms) 20:00 [3]

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