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Training Log Archive: ljbean

In the 31 days ending Jan 31, 2014:

activity # timemileskm+ft
  Run19 24:03:21 153.38(9:25) 246.84(5:51)
  Bike15 15:35:11 166.33(5:37) 267.68(3:30)
  Yoga16 14:25:00
  Strength7 2:05:00
  Ski2 1:50:51 8.99(12:20) 14.47(7:40)
  Total56 57:59:23 328.7 528.99
averages - sleep:7.1 rhr:45 weight:113.6lbs

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Friday Jan 31, 2014 #

8 AM

Yoga (Ashtanga) 1:30:00 [2]
rhr:45 slept:7.0

DVD - starting to get better at some of the poses - yay!
1 PM

Run (Regular Run) 49:31 [3] 5.58 mi (8:52 / mi)
shoes: Altra Lone Peak 1.5

packed-snow Hermantown roads - feet and lower legs a bit tender :/
2 PM

Strength (mostly arms) 20:00 [2]

6 PM

Bike (Raleigh-Rollers) 33:13 [3] 10.0 mi (3:19 / mi)
weight:113lbs

Thursday Jan 30, 2014 #

9 AM

Bike (Mukluk) 1:17:37 [3] 8.31 mi (9:20 / mi)
slept:8.0

Snowmobile trails - main trail a bit churned up, Piedmont and Keene's trails in awesome shape
11 AM

Strength (core/balance) 20:00 [2]

4 PM

Run (Snowmobile Trail) 1:18:52 [3] 8.13 mi (9:42 / mi)
rhr:47 weight:113.2lbs shoes: Saucony Peregrine Medium 6.5

Out and back Keenes Creek-Piedmont. Fantastic.
6 PM

Yoga warm up/down (Running-Hips I) 20:00 [1]

C • Active! 3

Wednesday Jan 29, 2014 #

2 PM

Bike (Mukluk) 49:40 [3] 6.42 mi (7:44 / mi)
slept:9.0 weight:112.8lbs

Snowmobile trail - actually some soft snow, but mostly nice and firm. Beautiful day in positive temperatures!
6 PM

Run (Lakewalk) 52:41 [3] 6.11 mi (8:37 / mi)
shoes: Altra Lone Peak 1.5

good group - Lisa, Sam, Ron, Andrea, Bre - and I mostly ran with Marcus. Definitely tired. First outdoor run in a very long time sans ankle brace :)

Tuesday Jan 28, 2014 #

Note
slept:3.0

At Arrowhead finish until Rudy pulled the plug, then gathering him up, trying to start car, and travelling home - no formal exercise, but a tiring day!

Monday Jan 27, 2014 #

Note
slept:8.0

spectating in the am, at Gateway checkpoint in the pm (volunteering) for Arrowhead 135 - definitely nuts those people are

Sunday Jan 26, 2014 #

Note
slept:8.0 (rest day)

Tooling around Tower and I-Falls

Saturday Jan 25, 2014 #

8 AM

Run (Snowy Roads) 1:49:47 [3] 11.71 mi (9:23 / mi)
rhr:42 slept:7.0 weight:113lbs shoes: Altra Lone Peak 1.5

Overdressed - OK for ~8 miles, then got pretty chilled despite avoiding wind - not excited about the extended forecast!! Managed to get a few drinks from the camel bak while keeping choppers on, so that was good :)

Friday Jan 24, 2014 #

6 AM

Run (Snowmobile Trail) 1:04:24 [3] 6.44 mi (10:00 / mi)
slept:7.0 shoes: Saucony Peregrine Medium 6.5

Not as 'warm' as was forecast, but still a lovely morning to get out considering last week and next week...
C • Trail? 3
6 PM

Bike (Mukluk) 1:40:00 [2] 8.0 mi (12:30 / mi)

With Rudy, Jere, Leah, Rosie - lots of stopping, just put in 'moving time' - still, pretty casual pace - but fun! Snowmobile trails around Spirit Mtn.

Thursday Jan 23, 2014 #

6 AM

Bike (Raleigh-Rollers) 33:27 [3] 9.0 mi (3:43 / mi)
rhr:42 slept:6.0

Strength (random) 15:00 [3]

4 sets of various arms, abs, hips
6 PM

Yoga (Power Yoga) 1:00:00 [2]
weight:113.8lbs

never really got warmed up :/

Wednesday Jan 22, 2014 #

6 AM

Bike (Raleigh-Rollers) 43:54 [3] 12.0 mi (3:40 / mi)
slept:7.0

Yoga warm up/down (random) 20:00 [1]

6 PM

Run (Lakewalk Run) 55:59 [3] 6.11 mi (9:10 / mi)
shoes: Altra Lone Peak 1.5

Could have been worse

Tuesday Jan 21, 2014 #

6 AM

Bike (Raleigh-Rollers) 56:41 [3] 16.5 mi (3:26 / mi)
rhr:40 slept:6.0 weight:113.8lbs

Not bad
5 PM

Run (Treadmill) 1:05:00 [3] 7.88 mi (8:15 / mi)
shoes: Adidas Adizero Boston 3W 6.5

worked down to 8 min/mi, 5 min @ 0%, .5%, 1%, .5%, 0%, worked down to 7:30 min/mi for 1 mile, 5 min @ 8 min/mi, 5 min @ 10 min/mi
6 PM

Strength (weight machines) 20:00 [3]

Monday Jan 20, 2014 #

6 PM

Yoga (Rocket) 1:20:00 [3]
slept:8.0

Haven't done this one in months - kicked my butt, as expected

Sunday Jan 19, 2014 #

9 AM

Run long (Howling Bink!) 2:11:45 [3] 15.02 mi (8:46 / mi)
slept:8.0 shoes: Saucony Peregrine Medium 6.5

Northwoods Sunday run with Kathi (for a couple miles), Bill, Jarrow, and Molly. Decent roads, a few good hills, tired in the middle, but felt better toward the end.

Saturday Jan 18, 2014 #

9 AM

Run (Easy Run) 42:54 [3] 4.34 mi (9:53 / mi)
rhr:55 slept:7.5 shoes: Altra Lone Peak 1.5

Ran down to SHT, no tracks since last snow, home on snowmobile trail. Nice sunshiney morning - stomach still a little garbagey though
10 AM

Strength (Core/Balance) 25:00 [2]

3 PM

Bike (Mukluk) 1:30:18 [3] 10.18 mi (8:52 / mi)
weight:113.6lbs

Snowmobile trails in great shape - a couple hikers, a few snowmobiles, no other bikers though.
5 PM

Yoga warm up/down (Cycling-Shoulders) 30:00 [1]

Friday Jan 17, 2014 #

6 AM

Yoga (Ashtanga) 1:00:00 [2]
rhr:43 slept:6.5 weight:114.2lbs

on my own
6 PM

Run (Molly's Moonlight Run) 54:47 [3] 6.3 mi (8:42 / mi)
shoes: Saucony Peregrine Medium 6.5

Good run with Bill, Kathi, Molly, Marcus - started easy, ended up too fast (for me) 8:04 for mile 5. Fun though - later snacks, beer, hot tub, then feeling like garbage with too many options to put the blame on :/

Thursday Jan 16, 2014 #

Note
slept:8.0 (rest day)

catch up a little on sleep and energy

Wednesday Jan 15, 2014 #

6 AM

Bike (Raleigh-Rollers) 54:28 [3] 16.0 mi (3:24 / mi)
slept:6.0

7 AM

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

6 PM

Run (Lakewalk) 1:27:54 [3] 9.26 mi (9:30 / mi)
shoes: Altra Lone Peak 1.5

Group run - mostly with Lisa, Alicia, Sam - Shane, Laura, Marcus and Ron also out. Not great footing, runnable though (used ice trekkers for first time, seemed to help) - legs stiff/tired last few miles - otherwise good.

Tuesday Jan 14, 2014 #

6 AM

Run (Treadmill) 1:00:30 [3] 7.2 mi (8:24 / mi)
rhr:45 slept:6.0 shoes: Adidas Adizero Boston 3W 6.5

So sluggish - took 35 min.s to get down to 8 min/mi - hung out there 20 min.s. Felt OK other than tired.
7 AM

Strength (Arms) 10:00 [3]

6 PM

Bike (Raleigh-Rollers) 33:12 [3] 9.0 mi (3:41 / mi)
weight:113.8lbs

Yoga warm up/down (easy/stretchy) 15:00 [1]

Monday Jan 13, 2014 #

6 PM

Yoga (Ashtanga) 1:30:00 [3]
slept:7.5

Great class

Sunday Jan 12, 2014 #

9 AM

Run (Northwoods Run) 1:21:01 [3] 6.54 mi (12:23 / mi)
slept:8.0 shoes: Saucony Peregrine Medium 6.5

Horrible Icy Ugliness
4 PM

Yoga (Ashtanga) 1:30:00 [2]

Saturday Jan 11, 2014 #

10 AM

Bike (Mukluk) 2:34:05 [3] 11.49 mi (13:25 / mi)
rhr:45 slept:7.0

'Group Ride' at Lester - I some how managed to ride mostly by myself. A little single track, a little Amity Creek, a little snowmobile trail - about 2 hrs. actual 'moving time' - good mental training.
2 PM

Run (Hartley Trails) 1:24:52 [3] 7.77 mi (10:55 / mi)
shoes: Altra Lone Peak 1.5

SHT and bike trails - lots of people out on this lovely day!

Friday Jan 10, 2014 #

6 AM

Run (Treadmill) 1:00:30 [3] 7.4 mi (8:11 / mi)
slept:6.0 shoes: Adidas Adizero Boston 3W 6.5

Slowly got down to 7:30/mi, 2 miles there, then 1+ mile cool down. Felt surprisingly good.
7 AM

Strength (Weight Machines) 15:00 [3]

4 PM

Ski (Piedmont) 54:04 [3] 4.78 mi (11:19 / mi)

Too fast for me - more crashes today than I've had all season (as in all my 4 skis)

Thursday Jan 9, 2014 #

6 AM

Bike (Raleigh-Rollers) 56:41 [3] 16.0 mi (3:33 / mi)
slept:6.5

OK
5 PM

Run (Easy Run) 38:13 [3] 4.05 mi (9:26 / mi)
weight:114.2lbs shoes: Saucony Peregrine Medium 6.5

So nice to be out in positive temps!
6 PM

Yoga warm up/down (Running-Hips II) 20:00 [1]

Wednesday Jan 8, 2014 #

6 AM

Yoga (Power Yoga) 1:00:00 [2]
rhr:42 slept:6.5 weight:114.8lbs

seem to be gaining weight - hopefully it is muscles
6 PM

Run (Lakewalk Run) 57:08 [3] 6.13 mi (9:19 / mi)
shoes: Altra Lone Peak 1.5

OK - Ron, Lisa, Sam and Kris - nice evening for a jog

Tuesday Jan 7, 2014 #

6 AM

Bike (Raleigh-Rollers) 43:50 [3] 12.0 mi (3:39 / mi)
slept:6.5

sluggish

Monday Jan 6, 2014 #

5 PM

Yoga (Ashtanga) 1:30:00 [3]
slept:7.5

Felt pretty good

Sunday Jan 5, 2014 #

9 AM

Run long (Snowmobile Trails) 1:57:18 [3] 13.18 mi (8:54 / mi)
slept:8.0 shoes: Saucony Peregrine Medium 6.5

Northwoods run - mostly with Anna, Bill, Jarrow, Jess - mentally tough run, little tired in general, but physically good otherwise.
3 PM

Yoga (Hatha demo) 40:00 [1]

mostly easy/stretchy

Saturday Jan 4, 2014 #

8 AM

Bike (Mukluk) 51:36 [3] 5.43 mi (9:30 / mi)
slept:8.0

Snowmobile trail to Proctor in good shape for biking, legs a little tired

Friday Jan 3, 2014 #

6 AM

Bike (Raleigh-Rollers) 56:29 [3] 16.0 mi (3:32 / mi)
rhr:47 slept:6.0 weight:113.6lbs

Not terribly motivated
6 PM

Ski (Classic Ski) 56:47 [2] 4.21 mi (13:29 / mi)

Magney Snively short loop - nice sticky snow kept me from going too fast :)

Thursday Jan 2, 2014 #

5 PM

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

good

Wednesday Jan 1, 2014 #

11 AM

Run (New Year's Run) 2:30:15 [3] 14.23 mi (10:34 / mi)
slept:8.0 weight:112.6lbs shoes: Saucony Peregrine Medium 6.5

Annual fun run at Hartley - good turn out despite super-cold - mostly ran with Tracy and Bill, kinda speedy (for trails) but felt good and stayed warm.

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