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Training Log Archive: ljbean

In the 31 days ending Jan 31, 2015:

	activity	#	time	miles		km		+ft
	Run	10	19:26:15	101.08	(11:32)	162.67	(7:10)	8924
	Bike	8	10:27:22	83.06	(7:33)	133.67	(4:42)	2723
	Hike/Walk	4	6:30:00	14.5	(26:54)	23.34	(16:43)	328
	Yoga	11	5:45:00
	Strength	1	10:00
	Total	30	42:18:37	198.64		319.68		11975
averages - sleep:7.6 rhr:44 weight:109.8lbs

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Saturday Jan 31, 2015 #

5 AM

Yoga (Running-Hips II) 30:00 [1]
slept:7.0 shoes: Manduka Eko Rubber

good - tired, but made myself get up - good thing since I didn't manage any exercise later in the day.

Friday Jan 30, 2015 #

5 AM

Bike (Raleigh-Rollers) 20:00 [3] 5.5 mi (3:38 / mi)
slept:7.0

Dresden Dolls

Strength (Arms) 10:00 [2]

7 PM

Yoga (Sun Salutations) 10:00 [1]
shoes: Manduka Eko Rubber

Run (Easy Run) 26:36 [3] 3.01 mi (8:50 / mi)
weight:110lbs shoes: Nike Air Pegasus+

Thursday Jan 29, 2015 #

7 AM

Yoga (Running - Shoulders) 45:00 [1]
slept:7.5 weight:109.6lbs shoes: Manduka Eko Rubber

Wednesday Jan 28, 2015 #

6 PM

Run (Lakewalk) 51:41 [3] 6.1 mi (8:28 / mi)
rhr:40 slept:8.5 shoes: Altra Intuition 1.5

felt great, mostly ran with Mae, bigger group, but spread out quickly ~28 min out, ~23 min back

Tuesday Jan 27, 2015 #

1 PM

Bike (Salsa Mukluk) 2:18:54 [3] 13.44 mi (10:20 / mi) +984ft 9:40 / mi
rhr:40 slept:4.0 weight:110lbs

tired, slow, but had to get some movement in. Snomobile trail-Brewer (Homebrew)-Piedmont (Foxx Rocks, Upper Burner, Scarface, Deer Slayer, Lower Burner, Foxx Rocks) - Brewer (Lollygagger) - Snowmobile trail. Only 2 miles of road.

Sunday Jan 25, 2015 #

8 AM

Run (Easy Run) 26:36 [3] 3.01 mi (8:50 / mi)
rhr:41 slept:9.0 shoes: Nike Air Pegasus+

all I had time for - slept a little late - OK though

C • Sometimes 1

Saturday Jan 24, 2015 #

8 AM

Bike (Salsa Mukluk) 1:50:00 [3] 12.69 mi (8:40 / mi) +820ft 8:10 / mi
ahr:150 slept:8.0

Brewer (Homebrew) - Piedmont (Foxx Rocks, Upper Burner, Scarface, Deerslayer, Lower Burner, Foxx Rocks) - Brewer (Lollygagger) - Snowmobile Trail - fantastic.

Friday Jan 23, 2015 #

6 AM

Yoga (Kriya) 15:00 [1]

6 PM

Run (regular run) 23:30 [3] 2.55 mi (9:13 / mi)
shoes: Altra Intuition 1.5

pretty sure I did some run this day - need to get GPS data downloaded!

Thursday Jan 22, 2015 #

6 AM

Yoga (Kriya) 20:00 [1]
slept:8.0 shoes: Manduka Eko Rubber

Kundalini - supposed to be ab-strength sequence - just tried movements, will actually try timing each pose next time - liked it.

4 PM

Bike (Salsa Mukluk) 56:42 [3] 7.84 mi (7:14 / mi)
ahr:141 max:170 rhr:43 weight:109.8lbs

Piedmont-Brewer - Deerslayer, Lower Burner, Foxx Rocks, Lollygagger. Trails great and amazing sunset - was wishing I didn't have an appointment to get back for!

Wednesday Jan 21, 2015 #

6 PM

Run (Lakewalk) 40:56 [3] 4.52 mi (9:03 / mi)
slept:7.0 shoes: Altra Intuition 1.5

OK for ~1 mile, then quads sore - OK otherwise - nice group and nice night

Tuesday Jan 20, 2015 #

6 PM

Bike (Salsa Mukluk) 58:46 [3] 7.59 mi (7:45 / mi) +427ft 7:21 / mi
ahr:130 max:163 slept:7.0 weight:110lbs

Roads to and from Piedmont for Deerslayer, Lower and Upper Burner, Scarface - good, a little slippery

Monday Jan 19, 2015 #

6 PM

Yoga (Vinyassa Class) 1:15:00 [2]
rhr:48 slept:6.5 shoes: Manduka Eko Rubber

Instructor a little scattered, but still a good class - quad.s still a little weak, but overall legs are good.

Sunday Jan 18, 2015 #

11 AM

Bike (Salsa Mukluk) 1:03:00 [3] 7.5 mi (8:24 / mi) +492ft 7:55 / mi
ahr:127 max:170

Piedmont (Deer Slayer and Lower Burner) and Brewer (Lollygagger) plus road to and from. trails fantastic. quads a little sore but I don't think I'm making anything worse! much better today

4 PM

Yoga (DVD) 30:00 [1]
rhr:47 slept:8.0 shoes: Manduka Eko Rubber

Yoga Journal - Energizing and Relaxing sequences

Saturday Jan 17, 2015 #

5 PM

Yoga (DVD) 1:00:00 [1]
rhr:51 slept:8.0 weight:109.4lbs shoes: Manduka Eko Rubber

Yoga Journal - generic routine. Legs seem to be more sore than yesterday and randomly cramping - WTF?

Thursday Jan 15, 2015 #

Hike/Walk (Strolling) 2:00:00 [1] 5.0 mi (24:00 / mi)
slept:10.0 shoes: Altra Intuition 1.5

Riverwalk in San Antonio to Museum of Art and Pearl complex. Finally some sunshine in this dreary state! Also a few hours of pacing around the museum...couldn't let my legs start feeling too good!

ALSO - 10 minute guided meditation in the morning and a little stretching

Wednesday Jan 14, 2015 #

Hike/Walk (strolling) 2:00:00 [1] 5.0 mi (24:00 / mi)
slept:9.0 shoes: Altra Intuition 1.5

Missions and around San Antonio

Bike (Biking) 2:30:00 [3] 20.0 mi (7:30 / mi)

To the 4 missions in San Antonio on Riverwalk and various streets. Almost called it quits after second mission as the cold drizzle had me pretty chilled, but continued on after spending an hour in a warm restaurant with hot tea, salsa, and fish tacos. Glad I did - weather stayed dry until the return trip...which was long. B-Cycle share bikes work, but not the greatest ride.

Tuesday Jan 13, 2015 #

3 PM

Hike/Walk 1:30:00 [2] 2.5 mi (36:00 / mi) +328ft 32:01 / mi
slept:8.0 shoes: Altra Intuition 1.5

Natural Bridge Caverns - both tours - the hundreds of steps and steep descents weren't so great, but cool to check out. Also a little strolling around San Antonio.

Sunday Jan 11, 2015 #

Hike/Walk (hobbling) 1:00:00 [1] 2.0 mi (30:00 / mi)
slept:6.0 shoes: Altra Intuition 1.5

Alamo - etc. Too many curbs! Without Kathi's shoulder, I probably would have face-planted a few times.

Saturday Jan 10, 2015 #

Event: Bandera 100km/50km/25km

8 AM

Run race (Bandera 100k) 13:26:20 [5] 61.43 mi (13:08 / mi) +7874ft 11:42 / mi
slept:8.0 shoes: Brooks Cascadia 7

Garmin site not working, so more details later. Toughest part of the race was the mud - several miles worth that I'm pretty sure destroyed my quads - they were hurting from ~20 miles on - more downhill training would have helped too...5:31 for first loop - got too sweaty, then chilled, ~15 minutes getting dry clothes and hot food at half way, almost 8 hrs for second loop - didn't let myself sweat too much, and it was nice being able to keep my hands warm enough to use for second loop. Besides ouchy legs, felt decent - maybe wasn't smart to finish, we'll see!

C • You ran tough 5

Wednesday Jan 7, 2015 #

6 AM

Yoga (Running-Basics) 30:00 [1]
rhr:41 slept:7.5 weight:109.6lbs shoes: Manduka Eko Rubber

fine

Tuesday Jan 6, 2015 #

6 AM

Yoga (Sun Salutations) 15:00 [1]
slept:7.5 shoes: Manduka Eko Rubber

left wrist a little tender!

6 PM

Run (Indoor Track!!) 27:00 [3] 3.0 mi (9:00 / mi)
shoes: Altra Intuition 1.5

Time and distance approx. - at YMCA 16 laps/mile. Followed by ~10 minutes in sauna, then a massage. Hopefully not the worst things I could have done today!

Sunday Jan 4, 2015 #

8 AM

Bike (Raleigh-Rollers) 30:00 [3] 8.5 mi (3:32 / mi)
slept:8.0

Dresden Dolls

Yoga (Sun Salutations) 15:00 [2]
shoes: Manduka Eko Rubber

12 PM

Run (Treadmill) 30:00 [3] 3.1 mi (9:41 / mi)
shoes: Altra Intuition 1.5

good - about 10 minutes in the sauna afterwards.

Saturday Jan 3, 2015 #

2 PM

Run (Regular Run) 1:26:34 [3] 9.69 mi (8:56 / mi) +558ft 8:28 / mi
rhr:41 slept:8.0 weight:110lbs shoes: Brooks Cascadia 7

Roads around home - snowy, but not too slick - a nice run!

Thursday Jan 1, 2015 #

12 PM

Run (Hartley) 47:02 [3] 4.67 mi (10:04 / mi) +492ft 9:09 / mi
slept:7.0 shoes: Brooks Cascadia 7

New Years Day Run - I left a little early, but good to run with some people I haven't seen in a while - Holaks, Molly,...

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