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Training Log Archive: ljbean

In the 31 days ending May 31, 2014:

activity # timemileskm+ft
  Run23 27:09:33 190.85(8:32) 307.14(5:18)
  Bike17 19:58:12 267.75(4:29) 430.9(2:47)
  Yoga8 5:05:00
  Hike/Walk2 1:11:18 4.14(17:13) 6.66(10:42)
  Strength5 1:05:00
  Total51 54:29:03 462.74 744.71
averages - sleep:6.9 rhr:43 weight:112.3lbs

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Saturday May 31, 2014 #

8 AM

Hike/Walk (Trail Work) 1:00:00 [2] 3.5 mi (17:09 / mi)
slept:7.0

SHT in Jay Cooke - mostly hauling in timbers to Gill Creek, then attempting to repair some of Grand Portage - didn't get to do a lot of 'work' due to rain, but plenty of hiking!
1 PM

Run (Jay Cooke Trails) 1:15:00 [3] 6.5 mi (11:32 / mi)
shoes: Mizuno Ascend 8

Approx time and distance - forgot Garmin - good, with Lisa, Sam, Ron, Mike (? from cities) and John Storkamp - a few breaks to choose turns, look at plants, etc.
6 PM

Yoga (random) 25:00 [1]

Ashtanga standing sequence

Friday May 30, 2014 #

6 AM

Run (Regular Run) 40:25 [3] 5.13 mi (7:53 / mi)
slept:6.5 weight:112.2lbs shoes: Adidas Adizero Boston 3W 6.5

AOK

Strength (core/balance) 15:00 [3]

6 PM

Yoga (Random) 25:00 [1]

Ashtanga standing sequence

Thursday May 29, 2014 #

6 AM

Bike (Kona Jake) 1:00:14 [3] 15.33 mi (3:56 / mi)
slept:6.0

To work - chilly but nice otherwise
6 PM

Bike (Kona Jake) 2:04:46 [3] 30.19 mi (4:08 / mi)

Home from work through Oliver - fantastic
C • Sweet!! 2

Wednesday May 28, 2014 #

6 PM

Run tempo (Millenium Trail) 25:00 [4] 3.15 mi (7:56 / mi)
slept:7.0 shoes: Altra Lone Peak 1.5

Felt hard and slow - guess 5ks require some recovery time...

Run (Warm up/down) 20:47 [3] 2.59 mi (8:01 / mi)

sluggish

Tuesday May 27, 2014 #

5 AM

Run (Regular Run) 41:05 [3] 5.13 mi (8:01 / mi)
rhr:45 slept:6.5 shoes: Adidas Adizero Boston 3W 6.5

Felt fine.
6 AM

Yoga warm up/down (Sun Salutations) 10:00 [1]

6 PM

Bike (Kona Jake) 55:56 [3] 14.19 mi (3:57 / mi)

Monday May 26, 2014 #

8 AM

Run warm up/down 50:00 [3] 5.6 mi (8:56 / mi)
rhr:44 slept:7.5 shoes: Brooks Pure Drift

~3 mile w/u w/ 5 pickups, warm and sluggish. c/d slower, but felt reasonably good. Left calf a little noticeable, but not terrible - not an issue during race.

Run race (Brian Kraft 5k) 19:27 [5] 3.12 mi (6:14 / mi)
shoes: Brooks Pure Drift

6:03, 6:16, 6:27, 5:41 pace last 200m - I don't know how to race these things!

Sunday May 25, 2014 #

9 AM

Run (Northwoods!) 34:09 [3] 3.57 mi (9:34 / mi)
slept:6.5 shoes: Mizuno Ascend 8

Kathi, Bill, Donny, Marcus - 2 easy loops, beautiful!

Saturday May 24, 2014 #

7 AM

Run long (SHT) 2:06:19 [3] 11.94 mi (10:35 / mi)
rhr:41 slept:7.0 shoes: Solomon Sense Pro

out and back to Skyline below fire ring knob, from home. Pretty good - left leg OK, right knee a little annoyed - always something!
3 PM

Bike (Kona Jake) 1:30:40 [3] 21.69 mi (4:11 / mi)

Roads around Hermantown, Adolph, Munger-Shaw.

Friday May 23, 2014 #

9 AM

Run (Warm up/down/rest) 1:01:00 [3] 7.11 mi (8:35 / mi)
slept:6.0 shoes: Adidas Adizero Boston 3W 6.5

Run intervals (~200s) 5:50 [5] 1.0 mi (5:50 / mi)
shoes: Adidas Adizero Boston 3W 6.5

Roads around Hermantown, so approx. on time/distance - 8 ~200m hard, ~1 min. rest. It is hard to run fast, but the short intervals go by quickly :)
C • Day off :) 2
10 AM

Strength (arms) 15:00 [3]

4 PM

Bike (Trek Fuel) 1:06:33 [3] 7.83 mi (8:30 / mi)
weight:112lbs

Piedmont - trails 'open' but probably still too muddy - walked my bike over a few mucky spots - still fun to get on trails!
5 PM

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

on the deck!

Thursday May 22, 2014 #

6 AM

Run (Regular Run) 42:57 [3] 5.13 mi (8:22 / mi)
slept:7.0 shoes: Mizuno Ascend 8

left leg just a little annoyed
6 PM

Yoga (Vinyassa Class) 55:00 [1]

Relatively easy - lots of good twisty stuff.

Wednesday May 21, 2014 #

6 AM

Bike (Kona Jake) 51:15 [3] 12.82 mi (4:00 / mi)
slept:7.0

To Work - good
5 PM

Bike (Kona Jake) 1:23:51 [3] 15.32 mi (5:28 / mi)

windy, slow, 40th is going to kill me or make me stronger!
C • STRONGER! 1

Tuesday May 20, 2014 #

6 PM

Run (Warm up/down) 40:44 [3] 5.0 mi (8:09 / mi)
rhr:43 slept:7.5 weight:112.2lbs shoes: Brooks Pure Drift

feet and left calf still a little aggravated - afraid it may be the shoes

Run tempo (Marathon Pace) 35:14 [4] 5.0 mi (7:03 / mi)
shoes: Brooks Pure Drift

Should probably do this workout somewhere flatter - 1st mile of mostly downhill in 6:41, then 7:14, 6:59, 7:11, 7:09 - felt harder than what I could do for 3 hours.
C • Race day 2

Monday May 19, 2014 #

5 AM

Run (Short Run) 25:32 [3] 2.99 mi (8:32 / mi)
rhr:41 slept:7.0 shoes: Adidas Adizero Boston 3W 6.5

Around home

Strength (random) 10:00 [2]

6 PM

Yoga (Ashtanga Class) 1:25:00 [2]

great

Sunday May 18, 2014 #

8 AM

Bike (Kona Jake) 2:35:52 [3] 35.16 mi (4:26 / mi)
slept:8.0

Checked out commute to new office - 12.85 miles/50 minutes - then 22+ miles to go home through Oliver. Beautiful morning.

Saturday May 17, 2014 #

3 PM

Run (Trail Run) 1:11:21 [3] 6.4 mi (11:09 / mi)
slept:7.0 shoes: Altra Lone Peak 1.5

A little SHT out and back after being at Oberg aid station (went west) - muddy, but nice to get on some trails! Bottom of left calf getting tight...
C • STICK! 4

Friday May 16, 2014 #

8 AM

Run long (Long Run) 2:59:39 [3] 21.96 mi (8:11 / mi)
rhr:41 slept:7.5 shoes: Brooks Pure Drift

Roads around home - kept a comfortable pace, a little speedier final 5 miles. Arches pretty achy toward end, everything else felt fine.
C • Nice run! 5

Wednesday May 14, 2014 #

6 AM

Bike (Kona Jake) 37:37 [2] 9.08 mi (4:09 / mi)
slept:7.0

To work - finally!
4 PM

Bike (Kona Jake) 1:08:36 [3] 13.24 mi (5:11 / mi)

From work to Magney - little windy
6 PM

Run (NMTC Ely's) 1:01:29 [3] 6.77 mi (9:05 / mi)
shoes: Mizuno Ascend 8

That was a good one not to race - either very sketchy technical, or long flat stretches - a fun run though!
7 PM

Bike (Kona Jake) 42:49 [3] 7.71 mi (5:33 / mi)

From Magney to home - more uphill and wind - not as grueling as I thought it might be though!

Tuesday May 13, 2014 #

5 AM

Run intervals (near MP) 20:20 [4] 3.0 mi (6:47 / mi)
rhr:45 slept:4.0 weight:112.6lbs shoes: Brooks Pure Drift

~6:35, 7, 6:45

Run (warm up/down/rest) 49:06 [3] 5.58 mi (8:48 / mi)
shoes: Brooks Pure Drift

3 mile warm up, 1/2 mile between repeats, ~1.5 mile cool down

Monday May 12, 2014 #

6 PM

Yoga (Rocket Class) 1:25:00 [2]
slept:7.0

Did better than I thought with recent lack of yoga

Sunday May 11, 2014 #

9 AM

Bike (Kona Jake) 23:01 [3] 5.45 mi (4:13 / mi)
rhr:45 slept:8.0

To run

Run warm up/down (Skyline) 19:28 [3] 2.15 mi (9:03 / mi)
shoes: Solomon Sense Pro

10 AM

Run race (NMTC-Skyline) 1:13:36 [4] 9.92 mi (7:25 / mi)
shoes: Solomon Sense Pro

A little slower and a little harder run that I would like - but OK considering yesterday's activities - ran pretty consistent despite feeling like I was going too hard early on - less than 1 min. slower on way back (8:34 mile 6). Good for 1st female, 25th overall.
12 PM

Bike (Kona Jake) 1:25:00 [3] 16.05 mi (5:18 / mi)

Home from run - wind picked up a little

Saturday May 10, 2014 #

11 AM

Bike (Kona Jake) 2:03:46 [3] 30.0 mi (4:08 / mi)
slept:8.0

Biked to Beaners ~5 miles in ~15 min., hung out with Mom a while, then Western Waterfront-Munger-Becks/Midway-various H'Town roads - even got in a few miles of gravel - beautiful day!
5 PM

Run (Hilly) 1:03:12 [3] 7.84 mi (8:04 / mi)
weight:112lbs shoes: Brooks Pure Drift

Skyline-Hutchinson. Feet have been tight/ouchy first mile or two of the past few runs...

Friday May 9, 2014 #

6 PM

Run (Regular Run) 50:56 [3] 6.2 mi (8:13 / mi)
slept:7.0 shoes: Mizuno Ascend 8

I still hate work
7 PM

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

Wednesday May 7, 2014 #

5 AM

Bike (Raleigh-Rollers) 33:11 [3] 9.0 mi (3:41 / mi)
slept:7.0

6 AM

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

6 PM

Run (NMTC Run) 51:47 [3] 6.0 mi (8:38 / mi)
shoes: Solomon Sense Pro

w/ 4 ~100m strides, 1 min rest toward end.

Tuesday May 6, 2014 #

5 AM

Bike (Raleigh - Rollers) 38:45 [3] 10.5 mi (3:41 / mi)
rhr:43 slept:5.0 weight:112.8lbs

Strength (mostly arms) 15:00 [2]

Sunday May 4, 2014 #

9 AM

Run (Northwoods Run) 1:52:56 [3] 13.49 mi (8:22 / mi)
slept:6.0 shoes: Mizuno Ascend 8

Kathi, Bill, Donny - saw Rick K and Don K and MS walkers - out on the Lakewalk on a beautiful day
11 AM

Hike/Walk warm up/down (Walk) 11:18 [1] 0.64 mi (17:39 / mi)
shoes: Mizuno Ascend 8

Back up 43rd from Lakewalk to finish
5 PM

Bike (Kona Jake) 56:20 [3] 14.19 mi (3:58 / mi)

Saturday May 3, 2014 #

9 AM

Run long (Roads) 2:51:20 [4] 21.23 mi (8:04 / mi)
slept:9.0 weight:112lbs shoes: Brooks Pure Drift

Had to keep telling myself training runs aren't supposed to be easy, don't slow down! Maintained a good pace.
C • Solid. 7

Friday May 2, 2014 #

5 AM

Run intervals (Speed work) 6:00 [5] 1.0 mi (6:00 / mi)
slept:7.0 shoes: Brooks Pure Drift

6 ~1 min hard, 2 min easy

Run (Warm up/down) 54:54 [3] 6.35 mi (8:39 / mi)
shoes: Brooks Pure Drift

Thursday May 1, 2014 #

Note
slept:6.0

I hate work
C • :( 1

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