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Training Log Archive: ljbean

In the 31 days ending May 31, 2015:

	activity	#	time	miles		km		+ft
	Run	29	39:36:18	257.63	(9:13)	414.62	(5:44)	20247
	Bike	11	8:41:47	106.26	(4:55)	171.01	(3:03)	4338
	Yoga	15	8:15:00
	Strength	6	44:00
	Total	50	57:17:05	363.89		585.62		24585
averages - sleep:7.1 rhr:41 weight:108.9lbs

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Sunday May 31, 2015 #

10 AM

Run (SHT) 1:23:48 [3] 8.33 mi (10:04 / mi) +896ft 9:08 / mi
slept:8.0 shoes: Altra Superior 2.0

out and back from home to Haines - good - just a little tired. Left Achilles achy to start, but went away. Left knee has a little twinge, didn't get worse during run.

C • Nice weekend! 2

Saturday May 30, 2015 #

7 AM

Run long (Roads) 4:09:05 [4] 28.53 mi (8:44 / mi) +1414ft 8:20 / mi
rhr:41 slept:7.0 weight:109.2lbs shoes: Altra Intuition 2.0

loops around H-Town, stop at home for a fresh water bottle, then Skyline, Piedmont, more H-Town. Not very motivated or awesome-feeling, but kept plugging along

4 PM

Bike (Kona-Jake) 27:02 [2] 6.58 mi (4:07 / mi)

bike to Festiversary

Friday May 29, 2015 #

6 AM

Run (Easy Run) 39:38 [3] 4.36 mi (9:05 / mi) +200ft 8:43 / mi
ahr:130 max:150 rhr:40 slept:7.5 shoes: Altra Intuition 2.0 D

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

Thursday May 28, 2015 #

6 AM

Bike (Kona-Jake) 1:16:43 [3] 17.57 mi (4:22 / mi) +748ft 4:12 / mi
ahr:140 slept:6.5 weight:109.2lbs

Proctor and Hermantown - windy and cold

6 PM

Run (Trails) 53:41 [3] 5.23 mi (10:16 / mi) +535ft 9:21 / mi
shoes: Altra Superior 2.0

felt like Garbage

Wednesday May 27, 2015 #

6 AM

Bike (Kona-Jake) 58:21 [3] 14.18 mi (4:07 / mi) +293ft 4:02 / mi
ahr:126 max:169 slept:7.0

Hermantown - good

Strength (pushups) 1:00 [5]

only 20

2 PM

Note

massage :)

C • Massage! 2

5 PM

Run (Regular Run) 52:03 [3] 6.17 mi (8:26 / mi) +269ft 8:06 / mi
ahr:139 max:153 shoes: Altra Intuition 2.0 D

just fine

Yoga (Sun Salutations) 10:00 [1]

on the deck

Tuesday May 26, 2015 #

6 AM

Run (Easy Run) 26:48 [3] 2.97 mi (9:01 / mi) +121ft 8:41 / mi
rhr:41 slept:7.0 weight:109lbs shoes: Altra Superior 2.0

mostly dirt shoulders - good

Strength (random) 8:00 [2]
shoes: Manduka Eko Rubber

Monday May 25, 2015 #

Event: Brian Kraft 5km

8 AM

Run warm up/down (warm up) 14:18 [3] 1.69 mi (8:28 / mi)
ahr:127 max:155 slept:5.5 shoes: Altra Intuition 2.0

with Marcus - also Kathi for some - few stride outs around the start line

Run race (Brian Kraft 5k) 19:34 [5] 3.11 mi (6:17 / mi)
ahr:168 max:177 shoes: Altra Intuition 2.0

OK for a 5k - didn't look at watch or hear any splits! First mile seemed like maybe I wasn't running hard enough, but decided I could make up for it later if that was the case. Not far into the second mile, legs were getting tired - I think only half way through I wanted to be done! Tried not to think too much and just kept pushing. I was slowly passing people most of the race but lots of people sprinted by me at the end - I had no more speed! Slowed a little during the race, but really not too shabby: 6:15, 6:18, 6:20 - 6:07 pace for final 1/8th

HRM actually seems like it worked - climbed up first mile, then pretty steady 175 - avg. cadence 196

C • Golden Earring 5

Run warm up/down (Cool Down) 20:51 [3] 2.38 mi (8:46 / mi)
ahr:137 max:146 shoes: Altra Intuition 2.0

kept walking after the race, after a minute or two left shin started hurting (soft tissue - tibialis anterior) and kept hurting more/getting tighter as I walked. Tried to stretch a few minutes, eventually started jogging, not as bad as walking. Didn't seem to get worse. Came across Darrin and jogged with him last ~1/2 mile.

4 PM

Yoga (Running-General) 45:00 [1]
shoes: Manduka Eko Rubber

Sunday May 24, 2015 #

8 AM

Run (easy run) 38:23 [3] 4.34 mi (8:51 / mi) +210ft 8:27 / mi
slept:8.0 shoes: Altra Intuition 2.0 D

5 ~100m strides, 1 min. rest in 2nd half - ok

Saturday May 23, 2015 #

7 AM

Run (SHT) 1:23:00 [3] 8.27 mi (10:02 / mi) +837ft 9:10 / mi
ahr:140 max:163 rhr:41 slept:7.0 weight:108.8lbs shoes: Altra Superior 2.0

out and back from home to Haines - pretty nice morning

9 AM

Yoga (sun sals and easy) 15:00 [2]

on the deck

5 PM

Bike (Piedmont) 1:00:00 [3] 7.71 mi (7:47 / mi) +423ft 7:24 / mi
shoes: Juliana Furtada 27.5

on my own, includes road to and from, ~5mph on trails - took off a couple minutes to give some advice to out-of-towners - good ride, nice day

Friday May 22, 2015 #

3 PM

Bike (Kona-Jake) 28:08 [3] 4.29 mi (6:33 / mi) +804ft 5:34 / mi
slept:7.0

Home from Barr field office - Lincoln Park Drive - Hutchinson - warm

4 PM

Run long (Hermantown) 1:48:44 [3] 12.68 mi (8:35 / mi) +650ft 8:11 / mi
ahr:134 max:153 shoes: Altra Intuition 2.0

Didn't feel too great, cut off a couple miles

Yoga (sun salutations) 10:00 [1]

on the deck - nice

Thursday May 21, 2015 #

6 AM

Bike (Kona-Jake) 15:00 [2] 3.8 mi (3:57 / mi)
slept:7.0

To Barr field office to get work truck - had Garmin on upside down, so didn't actually hit 'start' - nice way to get the day going :/ so time/distance estimated. Lovely morning though!!

C • Hee hee 3

Wednesday May 20, 2015 #

6 AM

Run (Easy Run) 45:31 [3] 5.1 mi (8:55 / mi) +217ft 8:35 / mi
slept:7.0 shoes: Altra Superior 2.0

Good - out and back on Getchell - dirt

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

Tuesday May 19, 2015 #

7 AM

Bike (Kona Jake) 34:08 [2] 8.28 mi (4:07 / mi) +210ft 4:02 / mi
rhr:40 slept:7.5

To work - Glen Place

5 PM

Bike (Kona Jake) 41:14 [3] 7.84 mi (5:16 / mi) +787ft 4:48 / mi

Home from work - Highland

6 PM

Run (Regular Run) 47:17 [3] 5.41 mi (8:44 / mi) +266ft 8:21 / mi
shoes: Altra Intuition 2.0 D

new shoes - OK

Monday May 18, 2015 #

6 PM

Yoga (Vinyassa Class) 1:00:00 [2]
slept:7.5 shoes: Manduka Eko Rubber

Lots of hip openers and balance - good

Sunday May 17, 2015 #

8 AM

Run long (Roads) 3:30:52 [3] 23.58 mi (8:57 / mi) +1329ft 8:29 / mi
ahr:129 max:149 slept:6.0 shoes: Altra Intuition 2.0

Big loop around Hermantown, then out and back Skyline around Enger Tower. Little tired/sore, but not terrible - just slow. Left arch a little agitated - I think slightly worse when running on right side of road - right foot was threatening to cramp last few miles.

C • Big weekend! 3

Saturday May 16, 2015 #

Event: Spring Superior 25/50k

9 AM

Run warm up/down (road) 9:39 [3] 1.09 mi (8:51 / mi)
ahr:127 max:134 shoes: Brooks Cascadia 10

with Anna

Run race (Superior 25k) 2:25:38 [4] 14.01 mi (10:24 / mi) +2694ft 8:48 / mi
ahr:160 max:173 rhr:38 slept:7.5 weight:109lbs shoes: Brooks Cascadia 10

Went out too fast, backed off to recover, never really felt strong again in the middle - had fun plowing through the excessive mud and bombing the descents - didn't have much on the climbs though. Way too much energy at the end. First mile 7:42, last mile 7:27, well under 7 pace final 1/2 mile. Course record finally broken by Kaelyn Williams, despite the mud!

12 PM

Run warm up/down (road) 10:06 [3] 1.01 mi (10:00 / mi)
ahr:128 max:138 shoes: Brooks Cascadia 10

with Anna - that was a long 10 minutes

Friday May 15, 2015 #

6 AM

Run (Easy Run) 44:41 [3] 5.11 mi (8:45 / mi) +203ft 8:26 / mi
ahr:129 max:158 rhr:40 slept:7.5 shoes: Altra Superior 2.0

Out and back on Getchel - dirt road and shoulders - 5 ~100m strides in 2nd half - felt fine

C • Good luck! 4

Yoga (sun sals and stretch) 10:00 [1]
shoes: Manduka Eko Rubber

Thursday May 14, 2015 #

6 AM

Run (Regular Run) 53:59 [3] 6.02 mi (8:58 / mi) +466ft 8:21 / mi
ahr:127 max:144 slept:6.0 shoes: Altra Intuition 2.0

AOK

Wednesday May 13, 2015 #

6 AM

Yoga (Running-Hips) 20:00 [1]
slept:7.5 shoes: Manduka Eko Rubber

good

6 PM

Run (NMTC-Ely's) 58:55 [3] 6.06 mi (9:43 / mi) +617ft 8:52 / mi
shoes: Altra Superior 2.0

Little warm up with Christi, Ethan, Sam, and Andrea - ran the race easy, mostly with Rudy - fun - the shoes a little slick on the mud, will probably go with Cascadias for Sat. race

Tuesday May 12, 2015 #

6 AM

Run (Easy Run) 39:16 [3] 4.2 mi (9:21 / mi) +180ft 8:59 / mi
shoes: Altra Intuition 2.0

roads around home

6 PM

Run (Regular Run) 39:43 [3] 4.38 mi (9:04 / mi) +210ft 8:40 / mi
weight:108.8lbs shoes: Altra Intuition 1.5

Kinda felt like garbage - just unmotivated, stiff legs

Strength (random) 10:00 [3]
shoes: Manduka Eko Rubber

Monday May 11, 2015 #

6 PM

Yoga (Ashtanga Class) 1:15:00 [2]
slept:8.0 shoes: Manduka Eko Rubber

good

Sunday May 10, 2015 #

Note

mowed the lawn just before the rain started

9 AM

Run long (SHT) 2:30:39 [4] 14.46 mi (10:25 / mi) +2464ft 8:58 / mi
slept:8.0 shoes: Brooks Cascadia 10

Out and back from home to 24th, tacked on little Keene's section on the way back. Felt inexplicably good, kinda bad about skipping the NMTC race, but greedy me wanted one more single track run before the rainy week began.
Right hip similar to last Thursday, left arch tender.

Saturday May 9, 2015 #

Note

an afternoon of building garden beds with dad

7 AM

Run long (Roads) 2:55:59 [3] 19.95 mi (8:49 / mi) +1263ft 8:19 / mi
ahr:129 max:157 slept:7.0 weight:108.6lbs shoes: Altra Intuition 2.0

From home, Skyline to Mesaba and back with detour up through Piedmont. Felt slow and unmotivated, so tried to enjoy the scenery. Had wanted to get in another mile or two, but ran out of time.
Left arch tender.

Friday May 8, 2015 #

6 AM

Run (Short) 20:03 [3] 2.13 mi (9:25 / mi) +118ft 8:57 / mi
rhr:43 slept:7.0 shoes: Brooks Pure Drift

First time in the light shoes for ~7 months. Ran ~1/2 pavement, 1/2 dirt shoulder

Strength (mostly arms) 20:00 [2]

6 PM

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

Bike (Kona-Jake) 1:00:00 [3] 14.19 mi (4:14 / mi) +321ft 4:08 / mi

Thursday May 7, 2015 #

5 AM

Run (Hill) 55:15 [3] 5.95 mi (9:17 / mi) +469ft 8:38 / mi
ahr:120 max:143 rhr:43 slept:5.0 shoes: Altra Intuition 1.5

Getchell-Skyline-Haines-Morris Thomas - OK, no hurry.
Right SI (or something back there) agitated in morning, loosened up before run.

6 AM

Strength (planks) 4:00 [4]

6 PM

Yoga (Running-Shoulders) 45:00 [1]
shoes: Manduka Eko Rubber

Wednesday May 6, 2015 #

6 AM

Yoga (Sun Salutations) 10:00 [1]
slept:8.0 shoes: Manduka Eko Rubber

6 PM

Run warm up/down (Cool Down) 24:34 [3] 2.58 mi (9:31 / mi)
ahr:124 max:135 shoes: Altra Superior 2.0

with Chris Gosinak, and a few more minutes on my own

Run race (NMTC - Pine Point) 28:31 [5] 4.06 mi (7:01 / mi) +108ft 6:51 / mi
ahr:164 max:175 shoes: Altra Superior 2.0

Definitely tried on this one! Seems like more sand each year :) miles were: 6:52, 7:23, 7:28, 6:27, 5:13 pace for final .06. Cadence of 198 - I think 4th female - back and forth with Bridget at end was fun and definitely pushed me (she ended up ahead) - 32nd overall.

C • Nice one! 6

Run warm up/down (Cool Down) 19:07 [3] 2.08 mi (9:12 / mi) +46ft 9:00 / mi
ahr:125 max:147 shoes: Altra Superior 2.0

with Anna

Tuesday May 5, 2015 #

6 AM

Run (Hill) 1:07:12 [3] 7.0 mi (9:36 / mi) +715ft 8:45 / mi
ahr:133 max:161 rhr:41 slept:7.0 shoes: Brooks Cascadia 10

Out and back from home - Big Kahuna and a little SHT

6 PM

Bike (MTB) 1:02:00 [3] 7.62 mi (8:08 / mi) +430ft 7:43 / mi
shoes: Juliana Furtada 27.5

First ride of the season, and on the new bike - OK, definitely felt awkward/chicken on a lot of stuff (and stuck to easy Piedmont and Brewer trails) - still good to finally get out! Took off ~5 min.s for chitchat, with Rudy

Strength (pushups) 1:00 [5]

23 - had to take a 10 sec. break after 20 - considered doing more strength stuff, but too lazy

Monday May 4, 2015 #

6 PM

Yoga (Vinyassa Class) 1:10:00 [2]
slept:8.0

lots of warriors and twists - good

Sunday May 3, 2015 #

7 AM

Run long (Roads) 1:39:54 [3] 12.06 mi (8:17 / mi) +814ft 7:47 / mi
ahr:144 max:186 rhr:41 slept:7.0 shoes: Altra Intuition 2.0

Hilly - including Skyline and St. Louis River Rd - felt pretty good, tired last ~4 miles, left arch achy

3 PM

Bike (Kona-Jake) 59:11 [3] 14.2 mi (4:10 / mi) +322ft 4:05 / mi
weight:109lbs

standard 1 hr loop from home - felt fantastic - I was trying to tempt the rain, but still didn't hit

Saturday May 2, 2015 #

6 AM

Run long (SHT) 2:48:30 [3] 15.42 mi (10:56 / mi) +2405ft 9:31 / mi
ahr:140 max:161 rhr:38 slept:7.0 shoes: Altra Superior 2.0

Out and back from home to Lisa's trail - felt way too good/fun. Time back only ~1 min slower than out, despite having the majority of climb!

C • Nice run! 2

Friday May 1, 2015 #

5 AM

Run (Skyline) 1:11:04 [3] 7.91 mi (8:59 / mi) +531ft 8:27 / mi
rhr:41 slept:6.0 shoes: Altra Intuition 1.5

Regular run - no hurry - felt good

5 PM

Yoga (Rocket Class) 1:25:00 [2]
shoes: Manduka Eko Rubber

at YMCA - good

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