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Training Log Archive: ljbean

In the 31 days ending Mar 31, 2014:

activity # timemileskm+ft
  Run22 38:39:05 256.84(9:02) 413.34(5:37)
  Yoga14 10:30:00
  Bike16 9:57:34 140.45(4:15) 226.03(2:39)
  Strength10 2:25:00
  Total54 61:31:39 397.29 639.38
averages - sleep:7 rhr:43 weight:112.6lbs

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Monday Mar 31, 2014 #

6 PM

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

great

Sunday Mar 30, 2014 #

8 AM

Run long (Orange Street) 2:26:38 [3] 18.15 mi (8:05 / mi)
slept:7.5 weight:112lbs shoes: Brooks Pure Drift

Legs a little stiff this morning - wasn't sure a long run would happen, but only took a few miles to loosen up, then felt gooooood.
C • It's good to be gooooood! :... 3
3 PM

Bike (Mukluk) 27:12 [3] 5.13 mi (5:18 / mi)

Recovery out and back on Getchell Road. Left knee just a little tender.
4 PM

Yoga warm up/down (easy/stretchy) 10:00 [1]

Saturday Mar 29, 2014 #

7 AM

Yoga (Ashtanga DVD) 1:30:00 [2]
rhr:44 slept:7.0 weight:112lbs

1 PM

Run (Roads and Trails) 58:13 [3] 6.0 mi (9:42 / mi)
shoes: Mizuno Ascend 8

Half on snowmobile trails - mostly soft, but runnable - beautiful weather!
2 PM

Strength (arms) 15:00 [2]

6 PM

Bike (Trek Fuel) 32:46 [3] 6.12 mi (5:21 / mi)

4 miles dry pavement, 2 miles slushy or dirt roads - good to get outside!

Friday Mar 28, 2014 #

9 AM

Run long (Anna's Birthday!) 4:48:12 [3] 30.09 mi (9:35 / mi)
rhr:44 slept:8.0 weight:112lbs shoes: Altra Lone Peak 1.5

3:34:30 (9:07/mi) moving time - all with Anna and Molly, most with Bill, a lot with Kathi, some with Harry - ran Jarrow's to Betty's Pies (28 miles) plus an extra out and back. Beautiful sunny day, mostly clear roads, awesome moving aid station (Jarrow + Prius) - I think everyone felt good, final 2 miles ~15:50.
6 PM

Bike (Raleigh-Rollers) 33:23 [3] 9.5 mi (3:31 / mi)

Recovery ride

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

Thursday Mar 27, 2014 #

6 AM

Bike (Raleigh-Rollers) 36:15 [3] 10.0 mi (3:38 / mi)
rhr:43 slept:7.0 weight:113lbs

Strength (mostly arms) 15:00 [2]

6 PM

Yoga (Cycling-Hips) 30:00 [1]

Wednesday Mar 26, 2014 #

6 AM

Bike (Raleigh-Rollers) 40:54 [2] 11.0 mi (3:43 / mi)
slept:6.5 (sick)

Dawdling - must sleep in tomorrow

Yoga warm up/down (easy/stretchy) 10:00 [1]
(sick)

6 PM

Run (Lakewalk) 1:09:38 [3] 8.06 mi (8:38 / mi)
shoes: Mizuno Ascend 8

With Lisa and Sam - last 3 miles ~7:59/mi with Sam - felt like a good, normal run!

Tuesday Mar 25, 2014 #

6 AM

Run warm up/down (Treadmill) 40:55 [3] 5.0 mi (8:11 / mi)
rhr:44 slept:5.0 weight:112lbs (sick) shoes: Adidas Adizero Boston 3W 6.5

~26 min w/u (~3mi), ~15 min c/d (~2 mi) - I think I am almost not sick!

Run tempo (Marathon Pace) 20:33 [4] 3.0 mi (6:51 / mi)
(sick) shoes: Adidas Adizero Boston 3W 6.5

~1/2 mi @ 6:58, ~1 mi @ 6:53, ~1 mi @ 6:49, ~1/2 mi @ 6:44 - good - I think I'm up to 13 miles
C • Nice tempo run! AND, less ... 1

Monday Mar 24, 2014 #

6 PM

Bike (Raleigh-Rollers) 37:33 [3] 10.5 mi (3:35 / mi)
slept:8.0 (sick)

good

Strength (mostly arms) 20:00 [3]
(sick)

Sunday Mar 23, 2014 #

1 PM

Run warm up/down (For Irish Run 8k) 52:02 [3] 6.13 mi (8:29 / mi)
slept:8.5 (sick) shoes: Brooks Pure Drift

With Rochelle and Anna for the most part ~2.6 w/u, 3.5 c/d - felt strangely good

Run race (Irish Run 8k) 31:23 [4] 5.04 mi (6:14 / mi)
(sick) shoes: Brooks Pure Drift

Waaaay better than expected! Miles were 6:02, 6:22, 6:10, 6:21, 6:16, then another :13 - I think being a little to chilly made me go a little quicker? 5 seconds faster than last year - crazy

Saturday Mar 22, 2014 #

11 AM

Bike (Raleigh-Rollers) 32:41 [3] 8.5 mi (3:51 / mi)
rhr:44 slept:8.0 weight:112.6lbs (sick)

Went easy but felt pretty good
12 PM

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

4 PM

Run (Pre-Race Run) 44:21 [3] 5.1 mi (8:42 / mi)
(sick) shoes: Mizuno Ascend 8

w/ 8 ~100m strides, 1 min rest, in second half. OK

Yoga warm up/down (random) 10:00 [1]
(sick)

few sun salutations plus easy/stretchy

Friday Mar 21, 2014 #

Note
slept:4.0 (sick) (rest day)

Definitely have some kind of cold - worst part is not being to sleep with an irritated throat - time for some Nyquil :/
C • Bummer! 6

Thursday Mar 20, 2014 #

6 AM

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

Bike (Raleigh-Rollers) 37:34 [3] 10.5 mi (3:35 / mi)
slept:7.0 weight:112.6lbs

5 PM

Run (Regular Run) 59:01 [3] 7.09 mi (8:19 / mi)
shoes: Altra Lone Peak 1.5

Pretty sure I'm getting a cold :/

Wednesday Mar 19, 2014 #

6 PM

Run warm up/down (Lakewalk) 32:50 [3] 4.1 mi (8:01 / mi)
slept:7.0 shoes: Mizuno Ascend 8

First couple miles with Ron, Sam, and Marcus - 1 mile c/d with Marcus

Run tempo (Lakewalk) 21:27 [3] 3.0 mi (7:09 / mi)
shoes: Mizuno Ascend 8

7:15, 7:16, 6:56 - felt harder than that - with Marcus
C • Similar! 2

Tuesday Mar 18, 2014 #

6 AM

Bike (Raleigh-Rollers) 38:29 [3] 10.0 mi (3:51 / mi)
rhr:45 slept:6.5 weight:113.2lbs

Monday Mar 17, 2014 #

6 PM

Yoga (Ashtanga Class) 1:30:00 [3]
slept:7.0

Great

Sunday Mar 16, 2014 #

9 AM

Run long (Northwoods Run) 1:52:25 [3] 14.0 mi (8:02 / mi)
slept:8.0 shoes: Brooks Pure Drift

Out and back on Skyline with Donny - Uffda
C • Sweet! 2
5 PM

Bike (Mukluk) 41:16 [3] 6.41 mi (6:26 / mi)
weight:112.6lbs

Even better than yesterday!
6 PM

Strength (mostly arms) 20:00 [3]

Saturday Mar 15, 2014 #

9 AM

Run long (Snowmobile Trails) 3:03:44 [3] 18.49 mi (9:56 / mi)
rhr:44 slept:6.0 shoes: Saucony Peregrine Medium 6.5

This is how last night's run was supposed to be...felt decent! Lots of out and backs in case I fell apart
C • Nice! 3
5 PM

Bike (Mukluk) 46:32 [3] 6.39 mi (7:17 / mi)

Snowmobile trail still in good shape - actually saw some snowmobiles
6 PM

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

Sun salutations + easy/stretchy for feet, hips, shoulders

Friday Mar 14, 2014 #

6 AM

Yoga (Running-Basics) 30:00 [1]
slept:6.5

8 PM

Run (Longish Trail Run) 2:18:59 [3] 11.29 mi (12:19 / mi)
weight:112.8lbs shoes: Altra Lone Peak 1.5

Hartley with Molly - trails were 'runnable', but pretty post-holed and icy. Just didn't have much energy - was hoping for something closer to 3 hrs/15 miles
C • Ditto 3

Thursday Mar 13, 2014 #

6 PM

Run intervals (half-miles) 6:23 [4] 1.0 mi (6:23 / mi)
rhr:39 slept:7.5 weight:113.2lbs shoes: Brooks Pure Drift

2 ~1/2mile, ~3:10, ~3:13 - may have had a little tail wind and flat/down-hill assistance...

Run warm up/down (for intervals) 42:58 [3] 5.0 mi (8:36 / mi)
shoes: Brooks Pure Drift

~3 mi w/u, 1/2 mi rest between intervals, ~1.5 mi c/d - felt better than expected - nice day

Wednesday Mar 12, 2014 #

6 AM

Bike (Raleigh-Rollers) 38:15 [3] 11.0 mi (3:29 / mi)
slept:6.5

C • anorexia? 4

Strength (core) 10:00 [3]

6 PM

Run (Lakewalk Run) 1:09:04 [3] 8.03 mi (8:36 / mi)
shoes: Altra Lone Peak 1.5

Pretty unmotivated to start, but ended up being a nice, social run with Marcus, Sam, Lisa, and Ron.

Tuesday Mar 11, 2014 #

6 AM

Bike (Raleigh-Rollers) 35:08 [3] 9.5 mi (3:42 / mi)
rhr:39 slept:6.5

6 PM

Run (Roads) 54:33 [3] 6.71 mi (8:08 / mi)
weight:113.6lbs shoes: Brooks Pure Drift

felt pretty good after a few miles of warm up - included 10 ~100 m strides, 1 min rest ~6:15 avg. pace on these - managed sub-6 for a few downhill ones :)

Monday Mar 10, 2014 #

6 PM

Yoga (Ashtanga Class) 1:20:00 [3]
slept:7.0

Sunday Mar 9, 2014 #

9 AM

Run long (Northwoods Run) 2:35:54 [3] 16.54 mi (9:26 / mi)
rhr:44 slept:8.0 shoes: Saucony Peregrine Medium 6.5

Hartley, Hawks Ridge, Glenwood - some with Billy, most with Anna, Donny, and Marcus - good run of varying footings and nice weather :)
Cant pull anything from the Garmin now, hopefully I remember to update later...
C • nice run Today wasn't my da... 2
4 PM

Bike (Mukluk) 50:00 [3] 6.4 mi (7:49 / mi)
weight:112.8lbs

Snowmobile Trail to Proctor, not as terrible as I expected (was mentally prepared to resort to the road, but didn't have to) - almost saw some preteens run each other over getting their snowmobiles unstuck, but I guess they knew what they were doing??
5 PM

Strength (arms) 15:00 [3]

Saturday Mar 8, 2014 #

9 AM

Run long (Northwoods!) 3:00:00 [3] 21.6 mi (8:20 / mi)
slept:7.0 shoes: Altra Lone Peak 1.5

From Brighton Beach - out and back on 61 a few miles, out and back lakewalk to Canal Park - Andy, Jess, Darren, and Tom for some - felt decent - feet and rt. adductor a bit agitated though
C • i was thinking after... 2
5 PM

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

my focus sucked - better work on some meditation!

Friday Mar 7, 2014 #

7 AM

Run (Icy Roads) 1:15:43 [3] 8.38 mi (9:02 / mi)
rhr:44 slept:8.0 weight:112.2lbs shoes: Saucony Peregrine Medium 6.5

Happy to have the ice trekkers for this one. Went ~1mile/12:00 on snowmobile trail - not tough enough today.
C • Dang! Looks like we could ... 5
9 AM

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

Thursday Mar 6, 2014 #

5 AM

Bike (Raleigh-Rollers) 48:38 [3] 14.0 mi (3:28 / mi)
slept:6.5

6 AM

Strength (core) 10:00 [3]

6 PM

Yoga (Vinyassa Class) 1:00:00 [2]

Wednesday Mar 5, 2014 #

5 AM

Bike warm up/down (Raleigh-Rollers) 20:58 [2] 5.5 mi (3:49 / mi)
slept:7.0

Strength (arms) 10:00 [3]

5 PM

Run (Lakewalk) 55:00 [3] 6.1 mi (9:01 / mi)
shoes: Mizuno Ascend 8

managed to miss the other 3 groups going out and run alone - felt pretty sluggish - especially through the snow drifts! New shoes seemed OK though...

Tuesday Mar 4, 2014 #

5 AM

Run tempo (Marathon Pace) 27:25 [4] 4.0 mi (6:51 / mi)
rhr:43 slept:6.0 weight:112.4lbs shoes: Adidas Adizero Boston 3W 6.5

~1 mile each @ 6:58, 6:53, 6:49, 6:44 --> 10 MP miles

Run warm up/down (Treadmill) 30:30 [3] 3.7 mi (8:15 / mi)
shoes: Adidas Adizero Boston 3W 6.5

Sunday Mar 2, 2014 #

9 AM

Run (Northwoods Run) 1:27:29 [3] 10.04 mi (8:43 / mi)
slept:7.0 shoes: Altra Lone Peak 1.5

Snowmobile Trails north - mostly ran with Anna - Kathi and Bill out too - cold, and windy, but sunny! Didn't feel as worn out as expected, probably could have done a few more miles but oh well!

Saturday Mar 1, 2014 #

10 AM

Run long (Snowmobile Trail) 3:53:45 [3] 21.2 mi (11:02 / mi)
slept:7.5 weight:112.6lbs shoes: Saucony Peregrine Medium 6.5

Trails in decent shape - met Lisa and Wayne for about 8 miles - ran a little faster final 10 (~2:00 out, 1:53 back)- water froze so nothing to eat or drink but did OK energy-wise.
C • Nice long trail run....awes... 3

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