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Training Log Archive: ljbean

In the 31 days ending Jul 31, 2014:

activity

time

miles

+ft

Run

39:45:41

222.15

(10:44)

357.52

(6:40)

8753

Bike

11:29:42

135.81

(5:05)

218.56

(3:09)

Yoga

5:15:00

Hike/Walk

2:48:58

7.88

(21:27)

12.68

(13:19)

Strength

1:25:00

Total

60:44:21

365.84

588.76

8753

[1-5]

60:34:21

averages - sleep:6.7 rhr:43 weight:111.5lbs

10:14

0:00

» now

Thursday Jul 31, 2014 #

5 AM

Strength (core stuff) 10:00 [2]

Run (Easy Run) 38:54 [3] 4.67 mi (8:20 / mi)
rhr:41 slept:6.5 shoes: Nike Air Pegasus+

Lower legs and feet achy to start, but loosened up

6 PM

Hike/Walk (mowing) 1:00:00 [2] 2.0 mi (30:00 / mi)

Not a double-wide, I'm kind of a wimp

Wednesday Jul 30, 2014 #

6 AM

Run (Easy Run) 25:58 [3] 3.0 mi (8:39 / mi)
rhr:41 slept:7.0 weight:110.2lbs shoes: Brooks Cascadia 7

New shoes felt snug - maybe will loosen up, maybe feel better on trails (just road this morning)

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

6 PM

Bike (Kona Jake) 58:17 [3] 14.18 mi (4:07 / mi)

Regular ride around home

Strength (random) 15:00 [2]

Tuesday Jul 29, 2014 #

8 PM

Note
rhr:50 slept:7.0 weight:109.6lbs (rest day)

Massage - lower legs needed that!

Monday Jul 28, 2014 #

Note
rhr:50 slept:6.0 weight:109.2lbs (rest day)

Sunday Jul 27, 2014 #

1 PM

Bike (Kona Jake) 1:04:17 [3] 14.18 mi (4:32 / mi)
slept:8.0

Easy ride - extra slow with wind and drizzle, but I was comfy enough and not in a hurry, so OK!

C • Bunny? 2

4 PM

Run (Recovery Run) 28:29 [3] 3.3 mi (8:38 / mi)
weight:109lbs shoes: Nike Air Pegasus+

New shoes seem OK. Abdomen hurt for ~1 mile, then seems to relax I guess - legs little sore/tired, but not bad.

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

Saturday Jul 26, 2014 #

Event: Voyageur 50-mile

6 AM

Run race (Voyageur) 10:14:23 [4] 49.68 mi (12:22 / mi) +4816ft 11:20 / mi
rhr:39 slept:6.0 weight:111lbs shoes: Solomon Sense Pro

Never felt 'good' - tired legs and tight stomach throughout. Hot day, but I think I did OK with heat - started feeling woozy last few miles. Minimal cramps, no crashes, no acute pains, no chafing - so more positives than negatives! Used a brand new hydration pack - maybe altered posture contributed to stomach soreness?

C • Nice job Leslie 11

Friday Jul 25, 2014 #

7 AM

Bike (Kona Jake) 44:06 [3] 10.19 mi (4:20 / mi)
rhr:43 slept:7.5 weight:110.4lbs

Easy ride around home.

Thursday Jul 24, 2014 #

6 AM

Run (Easy Run) 28:00 [3] 3.29 mi (8:31 / mi)
rhr:39 slept:7.0 weight:111.2lbs shoes: Adidas Adizero Boston 3W 6.5

fine

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

Wednesday Jul 23, 2014 #

6 PM

Note
slept:7.5

Weed whipping and lopping less than 2 miles SHT - almost 2 hours - nice day for a very slow stroll!

Tuesday Jul 22, 2014 #

5 PM

Run (Regular Run) 1:01:35 [3] 7.02 mi (8:46 / mi)
slept:7.0 weight:112.2lbs shoes: Altra Lone Peak 1.5

Gravel roads and shoulders. Pretty sluggish

Monday Jul 21, 2014 #

6 PM

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

very sweaty!

Sunday Jul 20, 2014 #

11 AM

Bike (Kona Jake) 43:23 [3] 10.2 mi (4:15 / mi)
slept:7.0 weight:111.4lbs

Putsy ride

Strength (random) 15:00 [2]

3 PM

Run long (SHT) 2:16:11 [3] 12.46 mi (10:56 / mi)
shoes: Mizuno Ascend 8

Legs good and heavy

Saturday Jul 19, 2014 #

11 AM

Run long (SHT) 4:37:46 [3] 19.9 mi (13:57 / mi)
rhr:43 slept:7.0 weight:112.4lbs shoes: Solomon Sense Pro

With Sam, Gooseberry to Beaver Bay. Did plenty of hiking, muggy day, I'm not sure about 30 hours of that!

C • You can! 3

Friday Jul 18, 2014 #

5 PM

Bike (Trek Fuel) 1:08:54 [3] 8.55 mi (8:04 / mi)
slept:7.0

All Brewer's built so far - getting better.

C • Awesome! 2

Thursday Jul 17, 2014 #

5 AM

Run (SHT) 1:23:03 [3] 8.48 mi (9:48 / mi)
rhr:41 slept:6.5 shoes: Solomon Sense Pro

Out and back to Haines, included 8~100m strides, 1 min rest - mostly to make the final road section home go by faster - felt pretty good, a couple ankle rolls with right foot - wish I would stop doing that!

C • STOP! 3

Wednesday Jul 16, 2014 #

6 AM

Run (Regular Run) 49:41 [3] 6.04 mi (8:14 / mi)
slept:6.5 shoes: Adidas Adizero Boston 3W 6.5

Felt good

6 PM

Bike (Trek Fuel) 44:21 [3] 6.13 mi (7:14 / mi)
weight:112.4lbs

Brewers - just the easy stuff again, good

7 PM

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

Tuesday Jul 15, 2014 #

5 AM

Run (Easy Run) 46:38 [3] 5.1 mi (9:09 / mi)
rhr:39 slept:6.5 weight:113lbs shoes: Mizuno Ascend 8

Slow going on gravel roads and shoulders

6 AM

Strength (mostly arms) 20:00 [2]

3 PM

Hike/Walk (strroll) 20:00 [1] 1.0 mi (20:00 / mi)

to and from massage - ahhhh

Monday Jul 14, 2014 #

6 PM

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

Sunday Jul 13, 2014 #

9 AM

Run long (SHT) 3:42:15 [3] 17.3 mi (12:51 / mi)
slept:8.0 weight:111lbs shoes: Solomon Sense Pro

From home west to base of Spirit, then back to Haines - up Haines to Mary Lane Drive, through Keenes, then home. Hiked most ups, felt decent - left arch sore (I think from Altras yesterday)

4 PM

Bike (Trek Fuel) 1:06:04 [3] 7.8 mi (8:28 / mi)

Brewers - out and back on all trail built so far - walked over a few sections, but I think I should be able to ride continuously once my confidence is built back up.

Saturday Jul 12, 2014 #

4 PM

Run (SHT Run) 2:24:45 [3] 12.5 mi (11:35 / mi)
slept:5.5 shoes: Altra Lone Peak 1.5

After volunteering Eugene Curnow Marathon - just ran from home SHT east out and back - nice to get out, little tired/slow.

Friday Jul 11, 2014 #

6 PM

Hike/Walk (Course Marking) 1:28:58 [2] 4.88 mi (18:14 / mi)
slept:6.5 weight:112.4lbs shoes: Solomon Sense Pro

Marking for marathon - Forbay to Grand Portage Trail ~51 min out, 38 min back - hiking whole time.

Thursday Jul 10, 2014 #

5 AM

Run (SHT) 1:24:39 [3] 8.49 mi (9:58 / mi)
slept:6.5 shoes: Solomon Sense Pro

Birthday Run! out and back on SHT - good.

Wednesday Jul 9, 2014 #

5 AM

Run (Easy Run) 33:22 [3] 3.75 mi (8:54 / mi)
slept:7.0 weight:113lbs shoes: Mizuno Ascend 8

6 AM

Strength (random) 10:00 [2]

12 PM

Run warm up/down (Canal Park) 28:29 [3] 3.26 mi (8:44 / mi)
shoes: Brooks Pure Drift

For Sidewalk Shuffle ~2 mile w/u, 1 mi c/d

Run race (Sidwalk Shuffle) 20:04 [4] 3.08 mi (6:31 / mi)
shoes: Brooks Pure Drift

A few minutes faster than expected - felt decent - definitely tired/tough to go toward the end. mile splits: 6:29, 6:24, 6:37 - 5th woman

6 PM

Bike (Trek Fuel) 44:00 [3] 6.1 mi (7:13 / mi)

Brewers Park, started Garmin a few minutes late, so estimated time/distance - was fun, some wet spots but not bad.

Monday Jul 7, 2014 #

6 PM

Yoga (Ashtanga Class) 1:30:00 [2]
slept:7.5

Warm room, challenging today

Sunday Jul 6, 2014 #

9 AM

Run (Northwoods!) 17:29 [3] 1.97 mi (8:53 / mi)
rhr:45 slept:7.0 weight:112lbs shoes: Mizuno Ascend 8

Jarrow's birthday run - Jarrow, Anna, Gunna(e?)r, Bill - muggy morning - sluggish first mile, OK 2nd mile - left calf sore, otherwise felt good and a nice visit.

12 PM

Bike (Recovery Ride) 45:38 [3] 10.17 mi (4:29 / mi)

Super windy - still nice to get out and enjoy summer heat!

1 PM

Strength (mostly arms) 15:00 [3]

Saturday Jul 5, 2014 #

Event: Afton Trail Run

7 AM

Run race (Afton 50k) 4:43:57 [4] 30.97 mi (9:10 / mi) +3937ft 8:11 / mi
slept:6.0 shoes: Solomon Sense Pro

Tried to make this more of a long training run than a race - looking at previous times, I figured ~5 hours. Felt pretty good though - 1st half ~2:19 (temps 60s, 1 aid stn. stop), so 2nd half 5 minutes slower (temps 70s, 3 aid stn. stops) - wanted to practice eating, but didn't actually take in a lot of food: 2 gels, ~1/2 orange, ~6 oz. V-8, small cookie, 3 canned potatoes w/ salt, ~4 oz. ginger ale. I think stomach and energy OK - just general fatigue in final 5 miles. Very fun, beautiful course - 1st female, overall good day!

C • Race 4

Friday Jul 4, 2014 #

8 AM

Run (Easy Run) 31:58 [3] 3.7 mi (8:38 / mi)
slept:6.5 weight:113lbs shoes: Mizuno Ascend 8

Felt slow, but nothing feels out of whack.

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

Thursday Jul 3, 2014 #

6 AM

Bike (Kona Jake) 1:01:50 [3] 15.76 mi (3:55 / mi)
slept:5.0

To Work - bike path is now closed, so will have to go through Oliver or use bus for a while...

4 PM

Bike (Kona Jake) 1:44:07 [3] 22.36 mi (4:39 / mi)

Home through Oliver - felt OK, didn't push too hard.

Wednesday Jul 2, 2014 #

6 PM

Run (Regular Run) 1:07:09 [3] 8.07 mi (8:19 / mi)
slept:7.0 weight:112.6lbs shoes: Adidas Adizero Boston 3W 6.5

Lower legs/ankles tight to start, but felt fine after a few miles. Hamstrings pretty tight (that happens when I skip yoga for too long)

Tuesday Jul 1, 2014 #

6 AM

Run (roads and trails) 1:00:56 [3] 6.12 mi (9:57 / mi)
rhr:44 slept:5.5 weight:112.6lbs shoes: Altra Lone Peak 1.5

dead

C • Dead!? 2

6 PM

Bike (Kona Jake) 44:45 [3] 10.19 mi (4:23 / mi)

Still tired - tried doing some strength after too, but was kinda pathetic.

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