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Training Log Archive: ljbean

In the 31 days ending Jan 31, 2016:

	activity	#	time	miles		km		+ft
	Run	27	29:48:24	201.61	(8:52)	324.46	(5:31)	10975
	Yoga	25	16:02:00
	Bike	12	12:27:27	103.04	(7:15)	165.83	(4:30)	5095
	Ski	3	2:48:29	13.11	(12:51)	21.1	(7:59)	1167
	Strength	8	1:56:00
	Total	60	63:02:20	317.76		511.39		17237
	[1-5]	60	62:10:20
averages - sleep:7.2 rhr:44 weight:105.6lbs

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Sunday Jan 31, 2016 #

7 AM

Run long (Long) 2:16:18 [4] 16.14 mi (8:27 / mi) +945ft 8:00 / mi
ahr:150 max:170 rhr:42 slept:7.5 weight:105lbs shoes: Altra Intuition 2.0 D

Big loop from home, including Orange St. Nice weather, decent roads, good run. 1 egel ~10 miles in, ~12 oz. water

4 PM

Yoga (moving meditation) 30:00 [1]
shoes: Manduka Eko Rubber

Saturday Jan 30, 2016 #

8 AM

Bike (Salsa-Mukluk) 1:26:37 [3] 8.08 mi (10:43 / mi) +758ft 9:51 / mi
slept:8.0

Road to Piedmont, Deerslayer, Lower Burner, Foxx Rocks, Lollygagger, Keene Trail, home - except for upper part of Lollygagger, good trails and nice morning.

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

11 AM

Ski (Piedmont) 44:54 [2] 4.0 mi (11:14 / mi) +341ft 10:23 / mi

2 chicken loops - cut out shake n bake on 2nd loop - nice and sticky

4 PM

Run (Easy Run) 47:52 [3] 5.5 mi (8:42 / mi) +305ft 8:16 / mi
shoes: Altra Intuition 2.0

out and back - Htown Road - feet a little tender, time to retire a pair of shoes, I think

Strength (core/balance) 15:00 [2]

Friday Jan 29, 2016 #

6 AM

Bike (Raleigh-Rollers) 31:15 [3] 9.0 mi (3:28 / mi)
rhr:42 slept:7.0

Strength (mostly arms) 12:00 [3]

5 PM

Run (Regular Run) 56:58 [3] 6.73 mi (8:28 / mi) +377ft 8:02 / mi
shoes: Brooks Cascadia 10 again

Roads around home, pretty good 1st half, then ice rain - the roads and I got pretty well coated.

Thursday Jan 28, 2016 #

6 AM

Yoga (sun sals + easy) 20:00 [1]
rhr:40 slept:7.0 weight:104.6lbs shoes: Manduka Eko Rubber

5 PM

Run warm up/down (Lakewalk) 25:44 [3] 3.03 mi (8:30 / mi) +59ft 8:20 / mi
shoes: Altra Intuition 2.0 D

2 mi w/u, 1 mi c/d

Run tempo (Attempted Tempo) 52:15 [4] 7.0 mi (7:28 / mi) +226ft 7:15 / mi
ahr:160 max:170 shoes: Altra Intuition 2.0 D

All kinds of excuses for slow pace, but still a good effort!

Wednesday Jan 27, 2016 #

6 PM

Run (Lakewalk) 58:54 [3] 6.13 mi (9:37 / mi) +226ft 9:17 / mi
ahr:140 max:170 slept:8.0 shoes: Altra Lone Peak 2.0

Easy run with group - I was the only one that turned around at 2 miles. Trail was slick, but did 8 cautious stride outs in 2nd half - AOK.

Tuesday Jan 26, 2016 #

6 AM

Run (Regular Run) 48:07 [3] 5.12 mi (9:24 / mi) +230ft 9:01 / mi
slept:7.0 weight:105.4lbs shoes: Brooks Cascadia 10 again

snowy roads-pleasant morning

Yoga (easy/stretchy) 12:00 [0]

5 PM

Bike (Raleigh-Rollers) 31:15 [3] 8.5 mi (3:41 / mi)

Strength (core/balance) 20:00 [3]

Monday Jan 25, 2016 #

6 PM

Yoga (mini Ashtanga) 50:00 [2]
slept:7.5 shoes: Manduka Eko Rubber

on my own

Sunday Jan 24, 2016 #

8 AM

Run long (Longish) 2:08:59 [3] 15.18 mi (8:30 / mi) +991ft 8:00 / mi
ahr:145 max:160 rhr:45 slept:6.0 weight:105.2lbs shoes: Altra Intuition 2.0 D

Ran Harry's route backward, met Donny and Harry and with them for second half - nice chatty run, legs a little tired but felt good overall.

3 PM

Bike (Salsa-Mukluk) 1:27:00 [3] 9.0 mi (9:40 / mi) +650ft 9:03 / mi

Rounded - had some dinking around with tire pressure, etc. Brewer a little more slick than yesterday, Piedmont still good, didn't feel super awesome but glad I got out.

5 PM

Yoga (Cycling-Backbends) 30:00 [1]
shoes: Manduka Eko Rubber

Saturday Jan 23, 2016 #

8 AM

Run (Easy Trails) 50:05 [3] 4.68 mi (10:42 / mi) +476ft 9:46 / mi
ahr:130 max:152 slept:7.0 shoes: Brooks Cascadia 10 again

Keene-Piedmont Snomo west to main trail to Getchell, home - nice morning, good footing.

11 AM

Yoga (Padma Class) 1:00:00 [1]
shoes: Manduka Eko Rubber

4 PM

Bike (Salsa-Mukluk) 1:16:20 [3] 7.96 mi (9:35 / mi) +784ft 8:46 / mi
ahr:128 max:159

From home - Deerslayer, Lower Burner, full Foxx Rocks, Lollygagger, Keene - pretty good

Friday Jan 22, 2016 #

6 AM

Bike (Raleigh-Rollers) 30:00 [3] 8.0 mi (3:45 / mi)
ahr:138 max:150 rhr:41 slept:7.0 weight:104.8lbs

Strength (mostly arms) 16:00 [3]

5 PM

Run (Easy-ish) 54:15 [3] 5.81 mi (9:20 / mi) +282ft 8:56 / mi
ahr:167 max:186 shoes: Altra Intuition 2.0

Not sure if HRM is right but I was a little underdressed, so kind of a miserable/uncomfortable run - not 'easy' despite slowness.

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

Thursday Jan 21, 2016 #

6 AM

Yoga (Sun Salutations) 10:00 [1]
rhr:42 slept:7.0 weight:105lbs shoes: Manduka Eko Rubber

5 PM

Run warm up/down (Lakewalk) 25:17 [3] 3.0 mi (8:26 / mi) +70ft 8:15 / mi
shoes: Altra Intuition 2.0 D

2 mile w/u, 1 mile c/d

Run tempo (Tempo!) 35:08 [4] 5.0 mi (7:02 / mi) +173ft 6:48 / mi
ahr:165 max:171 shoes: Altra Lone Peak 2.0

Better than expected, Lakewalk wet, but very few icy spots, miles were: 7:24, 7:00, 6:58, 6:52, 6:54 - I'll blame that 5th mile slow down on the horde of joggers (there was like a hundred of them! DRC training group?)

C • Nice tempo! 3

Wednesday Jan 20, 2016 #

6 PM

Run (Group Run) 53:42 [3] 6.12 mi (8:46 / mi) +210ft 8:30 / mi
ahr:130 max:150 slept:7.5 shoes: Altra Lone Peak 2.0

Good group, took it pretty easy first mile, than peeled away with Marcus for the rest, nice evening, felt good.

Tuesday Jan 19, 2016 #

6 AM

Bike (Raleigh-Rollers) 30:00 [3] 8.0 mi (3:45 / mi)
ahr:140 max:147 rhr:42 slept:7.0

Strength (mostly arms) 16:00 [2]
ahr:100 max:132

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

4 PM

Run (Trails) 1:02:49 [3] 6.3 mi (9:58 / mi) +627ft 9:07 / mi
ahr:150 max:190 shoes: Brooks Cascadia 10 again

Keene Creek, Mary Lane Dr, Haines, Lollygagger, Snomo - trails could be slightly firmer, but overall pretty good - and YAY for daylight run!

Monday Jan 18, 2016 #

6 PM

Yoga (Running-Shoulders) 45:00 [1]
slept:8.0 weight:105.6lbs shoes: Manduka Eko Rubber

Sunday Jan 17, 2016 #

8 AM

Bike (Raleigh-Rollers) 30:00 [3] 8.0 mi (3:45 / mi)
ahr:126 max:141 rhr:45 slept:7.0 weight:106lbs

Strength (core/balance) 22:00 [2]
ahr:92 max:137

3 PM

Run (Easy Run) 46:54 [3] 5.23 mi (8:58 / mi) +279ft 8:32 / mi
ahr:135 max:152 shoes: Altra Lone Peak 2.0

Roads around home - good

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

Saturday Jan 16, 2016 #

9 AM

Run (Easy Trails) 57:49 [3] 4.92 mi (11:45 / mi) +479ft 10:46 / mi
slept:8.0 shoes: Brooks Cascadia 10 again

Hartley Guard Rail Loop with Lisa and met Sam and Cedar ~half way. Trails were great, managed to dress close to right, and enjoyed an easy social run in the woods.

4 PM

Yoga (Ashtanga DVD) 1:30:00 [2]
shoes: Manduka Eko Rubber

Friday Jan 15, 2016 #

6 AM

Yoga (Running-Legs) 20:00 [1]
rhr:43 slept:7.0 weight:106lbs shoes: Manduka Eko Rubber

12 PM

Run (Longish Slog) 1:39:43 [3] 11.59 mi (8:36 / mi) +344ft 8:22 / mi
shoes: Altra Lone Peak 2.0

Lakewalk - a little slick, but runnable - same pattern with HRM - legs are feeling heavy/sluggish

Thursday Jan 14, 2016 #

6 AM

Bike (Raleigh-Rollers) 20:00 [3] 5.3 mi (3:46 / mi)
ahr:131 max:138 slept:7.0

Strength (mostly arms) 10:00 [2]
ahr:99 max:125

6 PM

Run (Steady Slog) 59:47 [3] 6.45 mi (9:16 / mi) +322ft 8:51 / mi
shoes: Brooks Cascadia 10 again

slippery snowy roads around home - snuck one mile under 9 min :0 - not sure if HRM or me is not working right - really high a couple miles (180-200bpm) then drops to 120s a while, then back to 180s...maybe need to clean it better. Shoveled snow after too, but hardly a workout with 2" of fluff.

Wednesday Jan 13, 2016 #

6 AM

Yoga (moving meditation) 30:00 [2]
slept:7.0 weight:106.4lbs shoes: Manduka Eko Rubber

6 PM

Run tempo (Attempted Tempo) 59:07 [4] 7.22 mi (8:11 / mi) +236ft 7:57 / mi
ahr:160 shoes: Altra Intuition 2.0 D

A little more slippery and bundled up than last week, so much slower, but at least an effort! HR data seemed goofy first couple miles, so guesstimated avg. of 160 based on the rest. Started with whole group/easier first mile - ran w/ Marcus a few fast miles, then he had a side ache so solo a couple fast miles. Cool down out and back to meet and run in with the group. Breathing/energy not bad, legs seemed tired/heavy though. Miles: 9:09, 8:16, 7:59, 7:36, 7:45 (doh!), 7:30, 8:54

Tuesday Jan 12, 2016 #

6 AM

Run (Steady Run) 46:27 [3] 5.23 mi (8:53 / mi) +272ft 8:28 / mi
ahr:149 max:165 rhr:43 slept:7.0 weight:106.2lbs shoes: Altra Lone Peak 2.0

I don't like -10F, run wasn't terrible though

Monday Jan 11, 2016 #

5 PM

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

AT YMCA w/ former Y.N. instructor - I missed her!!! This was great!!!

Sunday Jan 10, 2016 #

9 AM

Yoga (Sun Sals + MM) 45:00 [1]
slept:7.0 shoes: Manduka Eko Rubber

C • Yep 2

4 PM

Run (Easy Run) 46:48 [3] 5.42 mi (8:38 / mi) +276ft 8:14 / mi
ahr:135 max:149 shoes: Altra Intuition 2.0

double-tights not quite enough, seemed to dress OK otherwise - felt fine

Saturday Jan 9, 2016 #

7 AM

Run (Longish Run) 1:27:13 [3] 10.01 mi (8:43 / mi) +597ft 8:15 / mi
ahr:143 max:159 rhr:46 slept:5.0 weight:106lbs shoes: Altra Intuition 2.0 D

Stebner-St. LR Rd-Lavaque-MT-Ugstad-HTown-Stebner - OK, a little overdressed, so got a little sweaty, but not long enough run to get too chilled.

11 AM

Yoga (Padma Class) 1:00:00 [1]
shoes: Manduka Eko Rubber

good

Friday Jan 8, 2016 #

6 AM

Run (Easy Run) 48:29 [3] 5.13 mi (9:27 / mi) +233ft 9:04 / mi
ahr:133 max:153 rhr:46 slept:7.0 weight:106lbs shoes: Altra Lone Peak 2.0

Same run as yesterday, but easier effort, and less snowy, and still pretty similar stat.s! Some foam rolling after was not awful!

6 PM

Bike (Salsa-Mukluk) 2:47:00 [3] 17.5 mi (9:33 / mi) +1453ft 8:51 / mi
ahr:123 max:165

Rudy talked me into a group ride - I was by far the worst biker and was frustrated about everyone having to wait for me and feeling like a slug - but it was a nice night and trails were awesome - Lester and Amity trails, plus some road and snomo trail to/from starting point

Thursday Jan 7, 2016 #

6 AM

Run (Steady Run) 48:20 [3] 5.13 mi (9:25 / mi) +223ft 9:03 / mi
ahr:138 max:155 rhr:43 slept:7.0 weight:105.6lbs shoes: Brooks Cascadia 10 again

out and back on Getchell - snowy roads, footing not perfect, but not terrible - felt good

Strength (mostly arms) 5:00 [2]

better than nothing!

6 PM

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

Wednesday Jan 6, 2016 #

5 AM

Yoga (Ashtanga) 1:05:00 [2]
rhr:45 slept:7.0 shoes: Manduka Eko Rubber

on my own - good

6 PM

Run warm up/down (Lakewalk) 17:52 [3] 1.97 mi (9:04 / mi)
shoes: Altra Intuition 2.0 D

first mile with Rudy, .97 after 'tempo' on my own

Run tempo (Lakewalk) 37:25 [4] 5.0 mi (7:29 / mi) +230ft 7:10 / mi
ahr:160 max:171 shoes: Altra Intuition 2.0 D

Felt decent - maybe a little harder than tempo effort toward the end though, mile times: 8:18 (still 'speeding up'), 7:56, 7:12, 7:06, 6:53

Tuesday Jan 5, 2016 #

6 AM

Run (Steady Run) 1:02:03 [3] 7.16 mi (8:40 / mi) +397ft 8:14 / mi
ahr:144 max:162 rhr:43 slept:7.0 weight:106lbs shoes: Altra Lone Peak 2.0

Morris Thomas - Ugstad - Hermantown - LaVaque - Thompson - Getchell - Morris Thomas - felt good, tried to relax and breath through nose

5 PM

Yoga (Vinyassa Class) 45:00 [1]

OK, full class with lots of beginners - may try again once NYR's wear off

Monday Jan 4, 2016 #

5 PM

Yoga (Ahstanga DVD) 1:30:00 [1]
slept:7.5 shoes: Manduka Eko Rubber

sluggish and distracted - got through it though

Sunday Jan 3, 2016 #

7 AM

Yoga (sun sals + easy) 25:00 [1]
rhr:50 slept:8.0 shoes: Manduka Eko Rubber

9 AM

Ski (Piedmont) 50:24 [3] 4.06 mi (12:25 / mi) +354ft 11:28 / mi
ahr:136 max:155

2 chicken loops - one without shake n bake. With Rudy - OK - snow nice and sticky, tracks not great

Bike (Salsa-Mukluk) 1:38:00 [3] 7.67 mi (12:47 / mi) +938ft 11:27 / mi
ahr:133 max:163

Piedmont and Brewer with Rudy, Drew, and Lisa - Piedmont decent, Homebrew barely ridable - good practice - nice day, fun times - took off ~10 min.s for BS stops.

4 PM

Run (Easy Run) 41:44 [3] 4.67 mi (8:56 / mi) +233ft 8:32 / mi
shoes: Altra Intuition 2.0

roads around home - felt good

Saturday Jan 2, 2016 #

7 AM

Run long (hilly) 2:05:37 [3] 14.29 mi (8:47 / mi) +919ft 8:17 / mi
ahr:139 max:159 rhr:45 slept:7.0 weight:105.6lbs shoes: Altra Intuition 2.0 D

Skylilne to Orange St. back by Anderson to Getchell - pretty good, the headwind was a little rugged for a few miles.

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

Friday Jan 1, 2016 #

10 AM

Ski (Hartley) 1:13:11 [3] 5.05 mi (14:30 / mi) +472ft 13:19 / mi
ahr:130 max:157 rhr:51 slept:8.0 weight:105.6lbs

First ski in forever!! So pretty putsy, Molly and Rudy were nice enough to wait up for me once in a while - I think 5 crashes (just baby ones though)

12 PM

Run (BONYDR) 1:06:43 [3] 6.45 mi (10:21 / mi) +738ft 9:20 / mi
ahr:151 max:171 shoes: Altra Lone Peak 2.0

~20 people showed up - I mostly ran with Sam - trails awesome, nice day, felt OK once legs loosened up from the ski.

C • Happy new year! 1

3 PM

Bike (Salsa Mukluk) 1:00:00 [3] 6.03 mi (9:57 / mi) +512ft 9:13 / mi
ahr:144 max:168

Hartley with Rudy - pretty good - took 5 minutes off time for checking out the root cellar

6 PM

Yoga (Running - Basics) 30:00 [1]
shoes: Manduka Eko Rubber

with Rudy - I guess I like hanging out with him

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