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Training Log Archive: ljbean

In the 31 days ending May 31, 2016:

activity # timemileskm+ft
  Run26 36:57:38 260.19(8:31) 418.74(5:18) 14218
  Bike10 9:20:18 93.67(5:59) 150.75(3:43) 5427
  Yoga19 7:13:00
  Strength5 43:00
  Hike/Walk1 20:00 0.5(39:59) 0.81(24:51)
  Total45 54:33:56 354.36 570.29 19644
  [1-5]43 53:53:56
averages - sleep:6.7 rhr:43 weight:104.9lbs

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Tuesday May 31, 2016 #

6 AM

Run (Regular Run) 1:00:37 [3] 7.19 mi (8:26 / mi) +390ft 8:01 / mi
slept:7.0 shoes: Altra Intuition 2.0D pink

roads and shoulders around home - good

Monday May 30, 2016 #

3 PM

Bike (Homebrew) 1:15:03 [3] 9.84 mi (7:38 / mi) +735ft 7:07 / mi
rhr:50 slept:7.0 shoes: Juliana Furtada 27.5

out and back from home - fun, beautiful afternoon
after lawn-mowing

Yoga (Sun Sals) 15:00 [1]

on the deck

Sunday May 29, 2016 #

6 AM

Run (Easy-ish) 1:23:22 [3] 9.01 mi (9:15 / mi) +433ft 8:51 / mi
slept:7.0 weight:105.2lbs shoes: Altra Lone Peak 2.0

out and backs on Getchell and Hermantown Road - as much dirt road and shoulder as possible, pavement certainly wasn't feeling good! Cut run ~10min. short when left inner shin started to get a little angry.

Yoga (easy/stretchy) 15:00 [0]

Saturday May 28, 2016 #

Event: Inferno Races
 
7 AM

Run warm up/down (Siren) 29:24 [3] 3.35 mi (8:47 / mi)
shoes: Nike LunaRacer 3

1.45 w/u, 1.9 c/d - with Jarrow

Run race (Siren Inferno) 2:13:10 [4] 19.0 mi (7:01 / mi) +564ft 6:49 / mi
rhr:40 slept:7.0 weight:104.6lbs shoes: Nike LunaRacer 3

Kept pretty close to 7 min/mi the whole way, but didn't feel 'comfortable' - certainly couldn't do that another 7 miles! Legs were OK until last 2 miles, then hard to keep moving smoothly. Slowest mile was 12 w/ 7:26, 75' elevation gain, fastest was 14 w/ 6:47 - last 5 miles: 7:04, 7:00, 7:06, 7:04, 6:54. 3rd overall, 1st female
C • Right on! 6
4 PM

Bike (Kona-Jake) 43:26 [3] 10.2 mi (4:15 / mi) +341ft 4:08 / mi

easy-ish ride with some sprinkles

Friday May 27, 2016 #

5 AM

Run (Easy Run) 51:56 [3] 6.22 mi (8:21 / mi) +325ft 7:57 / mi
rhr:40 slept:6.0 shoes: Altra Intuition 2.0D pink

out and back on Htown - 10 strides in second half - feeling fine

Yoga (easy/stretchy) 15:00 [1]

Thursday May 26, 2016 #

5 AM

Run (Steady Run) 1:00:03 [3] 7.04 mi (8:32 / mi) +354ft 8:09 / mi
rhr:43 slept:6.0 weight:105.2lbs shoes: Brooks Launch 3

AOK - same route as Tuesday, legs a little more tired

Strength (random) 10:00 [2]

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

5 PM

Bike (Kona-Jake) 43:14 [3] 10.19 mi (4:15 / mi) +361ft 4:06 / mi

easyish ride on roads around home

Yoga (Sun Sals) 15:00 [1]

on the deck

Wednesday May 25, 2016 #

5 AM

Run warm up/down (roads) 53:00 [3] 6.3 mi (8:25 / mi) +418ft 7:55 / mi
slept:7.0 shoes: Altra Intuition 2.0D pink

~3 mi warm up Morris Thomas-Piedmont-Skyline, ~1 min jog between intervals, ~1.5 mi c/d up Stebner

Run intervals (long strides) 9:20 [4] 1.4 mi (6:40 / mi) +100ft 6:15 / mi
shoes: Altra Intuition 2.0D pink

14 ~40 sec. fast and controlled, on Skyline ~27th Ave W to St. Louis River Rd - fun
C • Sounds fun :) 2

Tuesday May 24, 2016 #

5 AM

Run (Steady) 58:39 [3] 7.05 mi (8:19 / mi) +344ft 7:57 / mi
slept:4.0 weight:105.8lbs shoes: Brooks Launch 3

Delightful spring morning

Strength (mostly arms) 5:00 [3]

5 PM

Bike (Kona-Jake) 42:12 [3] 10.19 mi (4:08 / mi) +341ft 4:01 / mi

roads around home - good

Yoga (Sun Sals) 12:00 [1]

on the deck

Monday May 23, 2016 #

5 PM

Strength (core) 15:00 [3]
slept:7.5

Yoga (easy/stretchy) 15:00 [1]

Sunday May 22, 2016 #

7 AM

Run long (roads) 2:05:13 [3] 15.89 mi (7:53 / mi) +804ft 7:31 / mi
rhr:45 slept:7.5 weight:104.6lbs shoes: Altra Intuition 2.0D pink

~13.5 miles before tempo portion, Stebner-Skyline-Piedmont/Htown Rd-Midway-Maple Grove-Stebner

Run tempo 30:00 [4] 4.13 mi (7:16 / mi) +92ft 7:07 / mi
shoes: Altra Intuition 2.0D pink

not what I was hoping for, legs just didn't want to go
5 PM

Bike (Homebrew) 1:16:50 [3] 9.83 mi (7:49 / mi) +755ft 7:17 / mi
shoes: Juliana Furtada 27.5

fun

Yoga (sun sals + easy) 15:00 [1]

on the deck

Saturday May 21, 2016 #

3 PM

Run (SHT!) 58:12 [3] 5.14 mi (11:19 / mi) +705ft 10:01 / mi
slept:7.0 shoes: Solomon SensePro 2

With Sam - short out and back from Oberg toward Sawbill after working aid station - nice!

Friday May 20, 2016 #

5 AM

Run warm up/down 55:00 [3] 5.8 mi (9:29 / mi) +250ft 9:07 / mi
shoes: Nike LunaRacer 3

~3 mile w/u with 5 strides, ~1.5 mi c/d, 1 min walk/jog between intervals

Run intervals (road repeats) 45:00 [5] 6.9 mi (6:31 / mi) +229ft 6:19 / mi
rhr:44 slept:4.0 weight:104.6lbs shoes: Nike LunaRacer 3

15 x 3 min - 1st half pretty tired, 2nd half better despite more hills (wasn't super windy, but more sheltered 2nd half). MG Rd from ~Lavaque - Midway, down to Htown Rd back to Lavaque, down to Thompson Rd.

Thursday May 19, 2016 #

6 AM

Yoga (core) 15:00 [1]
rhr:42 slept:7.0 weight:105lbs

5 PM

Run (Regular Run) 1:00:03 [3] 6.78 mi (8:51 / mi) +348ft 8:27 / mi
shoes: Altra Intuition 2.0D pink

sluggish

Strength (random) 10:00 [2]

Wednesday May 18, 2016 #

5 PM

Run warm up/down (Woodland) 58:55 [3] 6.06 mi (9:43 / mi) +485ft 9:02 / mi
slept:7.5 shoes: Solomon SensePro 2

warm up with Marcus, cool down with Jarrow, then Molly

Run race (NMTC-Woodland) 26:04 [5] 3.28 mi (7:57 / mi) +404ft 7:07 / mi
shoes: Solomon SensePro 2

Felt like I ran hard at least

Tuesday May 17, 2016 #

6 AM

Run (Minot) 55:40 [3] 7.2 mi (7:44 / mi) +207ft 7:32 / mi
slept:7.5 shoes: Brooks Launch 3

with Mike Smith - bike path out and back (big down, then up for turnaround)

Sunday May 15, 2016 #

8 AM

Run long (Northwoods) 3:24:30 [3] 24.53 mi (8:20 / mi) +1122ft 7:59 / mi
rhr:45 slept:6.0 weight:105lbs shoes: Altra Intuition 2.0D pink

Mostly with Jarrow - faster group took off right away - mostly uphill/headwind out and opposite for the return trip - stayed under 8s final 6 miles. Left arch agitated after ~2 hours, otherwise felt OK.
5 PM

Yoga (easy/stretchy) 15:00 [0]

on the deck!
following a little yard clean up

Saturday May 14, 2016 #

7 AM

Run (SHT) 1:22:57 [3] 8.11 mi (10:14 / mi) +840ft 9:19 / mi
slept:7.0 shoes: Brooks Cascadia 10 again

out and back from home SHT to top of big hill before 40th
11 AM

Yoga (Padma Class) 55:00 [1]
shoes: Manduka Eko Rubber

5 PM

Bike (Piedmont) 58:58 [3] 7.6 mi (7:46 / mi) +712ft 7:08 / mi
shoes: Juliana Furtada 27.5

from home - Scarface, Upper Burner, Lower Burner, Deerslayer - OK

Friday May 13, 2016 #

4 PM

Run warm up/down (Lakewalk) 54:36 [3] 6.0 mi (9:06 / mi)
slept:7.0 shoes: Brooks Launch 3

3+ mi w/u, 2+ mi c/d, 1 min walk/jog between intervals

Run intervals (lakewalk) 40:00 [5] 6.37 mi (6:17 / mi)
shoes: Brooks Launch 3

8 x 5 min - first 3 more tail wind, then turn around and more head wind (though not too terrible) - wasn't sure I would manage all 8, but actually felt decent for the final one

Thursday May 12, 2016 #

6 AM

Yoga (easy/stretchy) 10:00 [0]
rhr:44 slept:7.0 weight:104.6lbs

6 PM

Run warm up/down (Mpls) 28:00 [3] 3.16 mi (8:52 / mi)
shoes: Brooks Launch 3

~2 mile for warm up, few strides. We were super early, kind of disappointed I put off the warm up so long, could have used another mile I think

Run race (TC 1 mile) 5:56 [5] 1.01 mi (5:53 / mi)
shoes: Brooks Launch 3

started conservative, legs a bit stiff - felt pretty steady, but last 1/4 was still tough - happy to get under 6 - haven't been feeling too speedy lately

Wednesday May 11, 2016 #

5 PM

Run warm up/down (Skyline) 52:00 [3] 5.5 mi (9:27 / mi) +378ft 8:53 / mi
slept:8.0 shoes: Solomon SensePro 2

solo warm up, a few strides - cool down with Jarrow

Run tempo (NMTC - Ely's) 23:00 [4] 2.3 mi (10:00 / mi) +531ft 8:12 / mi
shoes: Solomon SensePro 2

SHT!

Tuesday May 10, 2016 #

6 AM

Run (Steady) 59:22 [3] 7.03 mi (8:27 / mi) +367ft 8:03 / mi
rhr:45 slept:4.0 shoes: Brooks Launch 3

roads around home

Strength (core) 3:00 [4]

5 PM

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

Monday May 9, 2016 #

5 PM

Yoga (core) 20:00 [1]
slept:7.5 weight:105lbs

Sunday May 8, 2016 #

9 AM

Run warm up/down 1:18:00 [3] 8.75 mi (8:55 / mi) +435ft 8:31 / mi
rhr:44 slept:7.5 weight:105.2lbs shoes: Altra Intuition 2.0D pink

From home to Skyline race for warm up - added a few minutes ~.4 miles that I didn't have GPS on for Chalet to start. Cool down on Skyline with Jarrow and Aaron - tired for that

Run tempo (NMTC - Skyline) 36:24 [4] 5.0 mi (7:17 / mi) +350ft 6:50 / mi
shoes: Altra Intuition 2.0D pink

1st half of race ran hard, but not race effort

Run race (NMTC-Skyline) 36:46 [5] 4.94 mi (7:27 / mi) +377ft 6:56 / mi
shoes: Altra Intuition 2.0D pink

harder effort in 2nd half - thought I ran pretty even splits, but a little slower

Hike/Walk (Spirit Mtn) 20:00 [2] 0.5 mi (39:59 / mi)
shoes: Altra Intuition 2.0D pink

from/to Spirit chalet to start - estimated

Saturday May 7, 2016 #

7 AM

Run (Easy Trails) 1:20:37 [3] 8.0 mi (10:05 / mi) +748ft 9:15 / mi
slept:7.5 weight:104.6lbs shoes: Brooks Cascadia 10 again

from home out and back SHT - beautiful
4 PM

Bike (Kona-Jake) 45:46 [3] 10.2 mi (4:29 / mi) +397ft 4:20 / mi

Loved the sun, tolerated the wind

Yoga (Sun Sals + easy) 20:00 [1]

on the deck

Friday May 6, 2016 #

6 AM

Run (Steady Run) 58:08 [3] 7.08 mi (8:13 / mi) +344ft 7:51 / mi
rhr:42 slept:7.0 weight:105lbs shoes: Brooks Launch 3

roads around home, 8 strides after 5 miles, good
5 PM

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

Thursday May 5, 2016 #

5 AM

Run (Easy Run) 1:03:21 [3] 6.96 mi (9:06 / mi) +387ft 8:39 / mi
rhr:42 slept:5.0 weight:104.2lbs shoes: Altra Lone Peak 2.0

Roads around home, some dirt and shoulder, some light rain, felt AOK
5 PM

Bike (MTB) 57:50 [3] 7.45 mi (7:46 / mi) +630ft 7:11 / mi
shoes: Juliana Furtada 27.5

From home - Piedmont Scarface + Stovetop CCW - slightly better than the last time

Yoga (sun sals + easy) 18:00 [1]

on the deck

Wednesday May 4, 2016 #

6 PM

Run warm up/down (Park Point) 51:00 [3] 5.85 mi (8:43 / mi)
shoes: Solomon SensePro 2

mostly with Marcus - a few strides in the warm up

Run race (NMTC Point Pine) 28:55 [5] 4.0 mi (7:14 / mi) +75ft 7:06 / mi
shoes: Solomon SensePro 2

Didn't get the garmin started on time, so may need to adjust time for results - ran hard, tried not to kill myself in the sand, last mile fastest ~6:35, so happy with that - felt better than last week!

Tuesday May 3, 2016 #

6 AM

Run (Easy Run) 58:35 [3] 6.67 mi (8:47 / mi) +338ft 8:23 / mi
slept:7.0 weight:105.2lbs shoes: Altra Intuition 2.0D pink

roads around home - feeling fine - 8 strides after mile 4
6 PM

Bike (Kona-Jake) 46:11 [3] 10.19 mi (4:32 / mi) +387ft 4:22 / mi

Roads around home - this was not a good route for north wind. kicked my butt right away ~26 minutes to go 5 miles, then 20 minutes with the tail wind

Yoga (sun sals) 8:00 [1]

on the deck

Sunday May 1, 2016 #

7 AM

Run (Longish Easy) 2:01:53 [3] 11.19 mi (10:54 / mi) +1473ft 9:41 / mi
rhr:42 slept:7.5 weight:105.2lbs shoes: Brooks Cascadia 10 again

out and back from home on SHT, good stuff
1 PM

Bike (MTB) 1:10:48 [3] 7.98 mi (8:52 / mi) +768ft 8:08 / mi
shoes: Juliana Furtada 27.5

from home - Piedmont - Scarface +, Upper Burner, Foxx Rocks, Lower Burner, Upper Burner, Scarface - I was clumsy and chicken and slow - got to get the season started though
5 PM

Yoga (Sun Sals + easy) 25:00 [1]

on the deck

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