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Training Log Archive: ljbean

In the 31 days ending Mar 31, 2015:

	activity	#	time	miles		km		+ft
	Run	28	32:36:08	212.33	(9:13)	341.71	(5:43)	13435
	Bike	14	10:44:29	126.47	(5:06)	203.53	(3:10)	4754
	Yoga	17	8:47:00
	Strength	8	1:22:00
	Total	55	53:29:37	338.8		545.24		18188
averages - sleep:7 rhr:41 weight:109.2lbs

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Tuesday Mar 31, 2015 #

7 AM

Bike (Kona-Jake) 23:34 [3] 5.96 mi (3:57 / mi) +210ft 3:50 / mi
slept:6.0

To work - was going to try a different route, but forgot - down 24th again

5 PM

Bike (Kona-Jake) 45:48 [3] 8.28 mi (5:32 / mi) +869ft 5:02 / mi

Home from work - up Glen Place, then Skyline-Stebner - this route would be better in the morning - less traffic, gradual hill until 11th W

6 PM

Run (downhill) 49:31 [3] 6.2 mi (7:59 / mi)
shoes: Altra Superior 2.0

from home to SVS (W Duluth) with a stop to pick up key in Lincoln Park - Stebner-Skyline-Lincoln Park Dr-Superior - dirt should ~1/2 - fun - shorts and t-shirt!!!

Sunday Mar 29, 2015 #

8 AM

Run warm up/down (Hermantown Roads) 44:00 [3] 5.0 mi (8:48 / mi) +328ft 8:17 / mi
rhr:44 slept:8.0 weight:109.4lbs shoes: Nike Air Pegasus+

3 mile warmup, 2 miles cool down - lucked out and escaped precipitation!

Run tempo (Hermantown Roads) 35:57 [4] 5.0 mi (7:11 / mi) +262ft 6:51 / mi
shoes: Nike Air Pegasus+

6:55 (downhill AND tailwind), 7:24, 7:09 (mostly downhill), 7:13, 7:16 - felt pretty decent, more consistent than expected - didn't look at watch at all

C • Discipline! 1

11 AM

Yoga (Running - Hips) 50:00 [1]
shoes: Manduka Eko Rubber

Saturday Mar 28, 2015 #

9 AM

Run long (Northwoods) 2:45:35 [4] 19.32 mi (8:34 / mi) +1007ft 8:10 / mi
slept:7.5 shoes: Altra Intuition 1.5

Anna's Birthday Run ~31k. Didn't actually run much with Anna - started out with Molly and Kathi, then Jarrow for most of it - also Bill, Kevin, Harry here and there. Felt pretty sluggish first half - felt better (and actually faster) second half - definatly ready to be done by the end.

5 PM

Bike (Kona-Jake) 46:46 [3] 10.19 mi (4:35 / mi) +361ft 4:26 / mi

windy, but I wasn't in a hurry

Friday Mar 27, 2015 #

7 AM

Bike (Kona-Jake) 30:00 [3] 6.0 mi (5:00 / mi)
rhr:40 slept:6.5 weight:109.6lbs

first commute to work of the year - a couple stops to remove, then add choppers - of course I pick the coldest morning of the week - down 24th seemed decent

C • Brrrr! 1

3 PM

Bike (Kona-Jake) 40:45 [3] 7.79 mi (5:14 / mi) +1115ft 4:36 / mi

home from work - up Highland - way easier with a wide, smooth shoulder!

4 PM

Run (Easy) 37:43 [3] 4.36 mi (8:39 / mi) +230ft 8:14 / mi
ahr:130 max:152 shoes: Nike Air Pegasus+

Around home - good - nice sunshine

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

Thursday Mar 26, 2015 #

6 AM

Strength (core/balance) 10:00 [2]
shoes: Manduka Eko Rubber

Run (Easy Run) 39:04 [3] 4.39 mi (8:54 / mi) +230ft 8:29 / mi
ahr:139 max:160 slept:7.0 shoes: Altra Intuition 2.0

new shoes! seemed good

6 PM

Run (Easy Run) 37:32 [3] 4.0 mi (9:23 / mi) +328ft 8:42 / mi
ahr:126 max:148 shoes: Altra Superior 2.0

new shoes! Another sluggish run - I think the weekend caught up to me. Keene's Creek trails - getting soggier

Yoga (sun sals + stretchy) 17:00 [1]
shoes: Manduka Eko Rubber

Wednesday Mar 25, 2015 #

7 AM

Yoga (Cycling-Shoulders) 30:00 [1]
rhr:41 slept:7.5 weight:108.6lbs shoes: Manduka Eko Rubber

6 PM

Run (Lakewalk) 1:09:45 [3] 8.08 mi (8:38 / mi) +394ft 8:15 / mi
shoes: Brooks Cascadia 10

mostly with Lisa - Sam, Ron, Shaun also out there - felt pretty sluggish 1st half, better 2nd half

Tuesday Mar 24, 2015 #

6 AM

Run (Fartlek!) 1:08:56 [3] 8.23 mi (8:23 / mi) +328ft 8:04 / mi
ahr:141 max:167 slept:7.5 shoes: Altra Intuition 1.5

~2 min faster each mile (1-7), looks like ~7:20-ish average for those - fun
Morris Thomas-Ugstad-Maple Grove Rd-Stebner

5 PM

Bike (Kona-Jake) 1:11:33 [3] 13.72 mi (5:13 / mi) +820ft 4:56 / mi

Bike to work options - down 46th and Michigan/Superior ~38 min for 8 miles - back up Piedmont-Hutchinson ~34 min for 5.7 miles - neither way was great

Strength (random) 10:00 [2]
shoes: Manduka Eko Rubber

Monday Mar 23, 2015 #

6 PM

Yoga (Ashtanga DVD) 1:30:00 [1]
slept:8.0 weight:109lbs

Sunday Mar 22, 2015 #

7 AM

Run (Slow ) 1:51:33 [3] 9.1 mi (12:15 / mi) +1168ft 10:56 / mi
ahr:120 max:145 rhr:42 slept:7.0 weight:108.6lbs shoes: Brooks Cascadia 10

Felt pretty putzy and general tired - still nice to be out in the woods - Keene's and SHT (frozen) - lots of hiking

Saturday Mar 21, 2015 #

8 AM

Run long (mostly SHT) 3:19:58 [4] 18.01 mi (11:06 / mi) +3051ft 9:34 / mi
rhr:41 slept:7.0 shoes: Altra Intuition 1.5

Out and back from home - SHT east - felt pretty good, ran up hills as best I could - a little walking on icy spots.

C • Big day, way to mix it up. ... 3

6 PM

Bike (Kona-Jake) 43:57 [3] 10.2 mi (4:19 / mi) +328ft 4:11 / mi

a little windy and cold - felt decent though

Yoga (Sun Sals and easy) 20:00 [1]
shoes: Manduka Eko Rubber

Friday Mar 20, 2015 #

8 AM

Run (Roads and Trails) 1:12:18 [3] 6.98 mi (10:22 / mi) +804ft 9:20 / mi
ahr:143 max:175 rhr:41 slept:7.0 shoes: Brooks Cascadia 10

Keene's and SHT - OK, but still too soft if not frozen

9 AM

Yoga warm up/down (Running-Backbends) 20:00 [1]
shoes: Manduka Eko Rubber

11 AM

Bike (Kona-Jake) 42:17 [3] 10.2 mi (4:09 / mi) +328ft 4:01 / mi

good - bike shoes this time

12 PM

Yoga warm up/down (Cycling-Balance) 20:00 [1]
shoes: Manduka Eko Rubber

Thursday Mar 19, 2015 #

6 AM

Run hills (St. Louis River Rd) 5:10 [4] 0.65 mi (7:57 / mi) +230ft 5:57 / mi
shoes: Nike Air Pegasus+

4 little uphills I tried to push it on - good

Run (with hills) 44:30 [3] 5.3 mi (8:24 / mi) +98ft 8:15 / mi
slept:7.0 weight:109lbs shoes: Nike Air Pegasus+

5 PM

Bike (Kona-Jake) 43:00 [3] 10.2 mi (4:13 / mi) +328ft 4:05 / mi

Garmin dead, so did the same ride Friday for distance, estimated time. First ride of the year with the Kona - wore running shoes just in case! was fine

Strength (core/balance) 10:00 [3]
shoes: Manduka Eko Rubber

Wednesday Mar 18, 2015 #

7 AM

Run (Easy Run) 51:15 [3] 5.98 mi (8:34 / mi) +115ft 8:25 / mi
ahr:135 max:153 slept:7.5 shoes: Brooks Cascadia 10

Final Thief River Falls run - Oakhill park and roads - good, good.

Yoga (Sun Sals) 10:00 [1]

5 PM

Run (Lakewalk) 32:54 [3] 4.06 mi (8:06 / mi)
ahr:138 max:170 shoes: Altra Intuition 1.5

Tried to meet Lisa and Sarah early, but managed to miss them, and was done when the main group started - bummer!

Tuesday Mar 17, 2015 #

6 AM

Yoga (Warriors) 10:00 [1]
rhr:43 slept:6.0

Could not sleep last night, but don't feel too bad today - yoga always good :)

7 PM

Run (TRF) 29:31 [3] 3.74 mi (7:54 / mi)
shoes: Nike Air Pegasus+

Worked later than planned, so didn't get in scheduled 8 miler - almost didn't run at all, but glad I did - felt good, weather was 'refreshing' - better than no miles!

C • Right! 1

Sunday Mar 15, 2015 #

11 AM

Run long (TRF Riverwalk) 2:07:49 [4] 15.21 mi (8:24 / mi) +328ft 8:14 / mi
ahr:146 max:162 rhr:41 slept:8.0 shoes: Altra Intuition 1.5

Pretty good - covered more of the Riverwalk - even found some non-paved trails, a dam, and some stairs to mix up the flat! Energy was up and down, but kept a pretty consistent pace - though managed 7:57 and 7:36 miles 14 and 15 (wind assisted!)

C • Exploring! 3

1 PM

Yoga (Sun Sals and easy/stretch) 15:00 [1]

Saturday Mar 14, 2015 #

6 AM

Yoga (Sun Salutations) 10:00 [1]
rhr:41 slept:7.0

5 PM

Run (Regular Run) 1:18:40 [3] 9.29 mi (8:28 / mi) +230ft 8:16 / mi
ahr:142 max:172 shoes: Nike Air Pegasus+

TRF - Riverwalk - decent - legs felt heavy toward end

Friday Mar 13, 2015 #

6 AM

Run (Easy Run) 33:21 [3] 3.72 mi (8:58 / mi)
slept:6.5 shoes: Brooks Cascadia 10

TRF - Greenwood Trail - AOK

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

Thursday Mar 12, 2015 #

6 AM

Run (easy run) 29:59 [3] 3.31 mi (9:03 / mi)
slept:6.0 shoes: Altra Intuition 1.5

AOK

6 PM

Run (Regular Run) 38:17 [3] 4.5 mi (8:30 / mi)
shoes: Nike Air Pegasus+

Thief River Falls - to Greenwood Park out and back

Wednesday Mar 11, 2015 #

6 AM

Bike (Raleigh-Rollers) 30:00 [2] 8.0 mi (3:45 / mi)
slept:7.0 weight:109.4lbs

Dresden Dolls
putzy

Strength (arms) 10:00 [2]

6 PM

Run (Lakewalk) 1:09:00 [3] 8.15 mi (8:28 / mi)
ahr:128 max:153 shoes: Altra Intuition 1.5

A little on my own, then group (mostly ran with Christi and Marcus) - deducted 5 minutes for waiting around. Pretty good.

Tuesday Mar 10, 2015 #

6 AM

Run (pick ups) 52:45 [3] 6.01 mi (8:47 / mi) +394ft 8:16 / mi
rhr:38 slept:6.0 shoes: Nike Air Pegasus+

mini 'fartlek' ~1min faster each mile 1-5 ~7 min/mile pace - good

Monday Mar 9, 2015 #

6 PM

Yoga (Running-Basics) 30:00 [1]
slept:7.5 weight:108.6lbs shoes: Manduka Eko Rubber

Sunday Mar 8, 2015 #

8 AM

Bike (Salsa Mukluk) 1:41:00 [3] 10.5 mi (9:37 / mi)
slept:7.0

Keene's and Brewer - good for the most part, some soft/tore up areas

3 PM

Run (Roads and Trails) 1:23:34 [3] 8.45 mi (9:53 / mi) +892ft 8:59 / mi
ahr:141 max:163 shoes: Brooks Cascadia 10

Out and back SHT to Haines - good

5 PM

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

Saturday Mar 7, 2015 #

7 AM

Run long (Trails) 2:37:56 [3] 13.2 mi (11:58 / mi) +2198ft 10:20 / mi
ahr:148 max:160 slept:8.0 weight:109lbs shoes: Altra Intuition 1.5

Keene's Creek and SHT out and back - good

3 PM

Yoga (Ashtanga) 55:00 [2]
shoes: Manduka Eko Rubber

on my own - good

Friday Mar 6, 2015 #

6 AM

Run (Easy Run) 36:33 [3] 4.05 mi (9:01 / mi) +230ft 8:34 / mi
ahr:133 max:152 slept:7.0 shoes: Nike Air Pegasus+

good

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

4 PM

Bike (Salsa Mukluk) 55:49 [3] 5.93 mi (9:25 / mi) +394ft 8:51 / mi

Snowmobile Trail, Brewer, Keenes - some trail decent, some soft

Thursday Mar 5, 2015 #

6 PM

Yoga (Vinyassa Class) 1:00:00 [1]
slept:8.0 shoes: Manduka Eko Rubber

good

Wednesday Mar 4, 2015 #

6 AM

Bike (Raleigh-Rollers) 25:00 [3] 7.0 mi (3:34 / mi)
rhr:40 slept:7.0

The Matches

Strength (arms) 12:00 [2]

5 PM

Run (Lakewalk) 1:09:00 [3] 8.36 mi (8:15 / mi) +295ft 7:59 / mi
ahr:134 max:165 weight:110lbs shoes: Altra Intuition 1.5

a few short out and backs - an early one on my own, then joined the group - decent despite cold - felt pretty good. Was supposed to be more 'easy' running, but got pulled along - felt good.

Tuesday Mar 3, 2015 #

6 AM

Run (Snowy roads) 55:01 [3] 6.13 mi (8:59 / mi) +295ft 8:35 / mi
ahr:145 max:160 rhr:42 slept:7.0 weight:109.6lbs shoes: Brooks Cascadia 10

Baby fartlek - picked it up for ~1 min at ~miles 2, 3, 4, and 5: 7 to 8 min/mi pace on those. Good!

Monday Mar 2, 2015 #

5 AM

Bike (Raleigh-Rollers) 45:00 [3] 12.5 mi (3:36 / mi)
rhr:38 slept:5.0 weight:109.2lbs

couldn't sleep, why not bike? not terrible

Strength (mostly arms) 10:00 [2]

6 PM

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

less flowy/power - more stretchy - good though

Sunday Mar 1, 2015 #

7 AM

Run (Easy Run) 29:01 [3] 3.55 mi (8:10 / mi)
slept:7.0 shoes: Altra Intuition 1.5

Las Vegas neighborhood roads with Megan and Christy - good

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