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Training Log Archive: ljbean

In the 31 days ending Dec 31, 2016:

activity # timemileskm+ft
  Run17 32:00:11 170.35(11:16) 274.15(7:00) 19989
  Bike12 23:05:41 145.1(9:33) 233.51(5:56) 13836
  Hike/Walk13 12:08:18 37.52(19:25) 60.38(12:04) 4863
  Yoga16 8:00:00
  Strength5 1:40:00
  Total46 76:54:10 352.97 568.05 38688
  [1-5]45 76:02:10
averages - sleep:8.2 weight:103lbs

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Saturday Dec 31, 2016 #

9 AM

Yoga (Ashtanga) 1:00:00 [1]
slept:8.5

1 PM

Hike/Walk (Prescott, AZ) 2:49:09 [2] 7.85 mi (21:33 / mi) +1509ft 18:14 / mi
shoes: Altra Lone Peak 3.0

Constellation and Granite Dells trails - some smoother/flatter, but quite a bit of scrambling around on rocks too - pretty fun. A few pauses for pictures, and chatting with Rudy when we crossed paths

Friday Dec 30, 2016 #

12 PM

Run long (Sedona, AZ) 2:54:09 [3] 16.01 mi (10:53 / mi) +1739ft 9:52 / mi
slept:8.5 shoes: Altra Intuition 3.0

Bell Rock Path, Easy Breezy, Slim Shady, and Big Park Loop - felt better than expected and tacked on the planned 12 miles to finish 2016 with a 16-miler

Hike/Walk (Sedona, AZ) 16:32 [2] 1.09 mi (15:10 / mi)
shoes: Altra Intuition 3.0

all down hill, but still not as fast as Jarrow

Thursday Dec 29, 2016 #

8 AM

Yoga (easy/stretchy) 20:00 [0]
slept:8.5

shoulder feeling a little better
10 AM

Run (Prescott, AZ) 1:19:51 [3] 6.87 mi (11:37 / mi) +663ft 10:39 / mi
shoes: Altra Lone Peak 3.0

Thumb Butte trails - still some snow - arches a little irritated after an hour
4 PM

Bike (Prescott, AZ) 54:32 [3] 3.05 mi (17:53 / mi)
shoes: Juliana Furtada 27.5

Constellation Trails - way above my skill level - probably half hike-a-biking - cool area though

Wednesday Dec 28, 2016 #

8 AM

Yoga (Ashtanga) 1:05:00 [1]
slept:8.0

Full primary series - icky twinge in my right neck/shoulder near end - maybe not up to the full sequence yet :/
11 AM

Run (Prescott, AZ) 1:23:34 [3] 8.04 mi (10:24 / mi) +623ft 9:41 / mi
shoes: Altra Lone Peak 3.0

Mostly up and down for out and back on Thumb Butte Road - then on to the store

Hike/Walk (Prescott, AZ) 33:37 [3] 2.08 mi (16:10 / mi) +266ft 14:25 / mi
shoes: Altra Lone Peak 3.0

back to the house from the store

Tuesday Dec 27, 2016 #

10 AM

Bike (Black Canyon, AZ) 1:15:00 [3] 6.14 mi (12:13 / mi) +748ft 10:57 / mi
slept:8.0 shoes: Juliana Furtada 27.5

out and backs between creek crossings on Kay Mine South and Skyline sections - OK, kinda wimpy - rounded down time for route finding and stopping for hikers

Monday Dec 26, 2016 #

11 AM

Yoga (mini Ashtanga) 1:00:00 [3]
slept:8.0

went through whole primary series - skipped interim vinyasas
2 PM

Run (Prescott, AZ) 50:43 [3] 3.7 mi (13:42 / mi) +600ft 11:53 / mi
shoes: Altra Lone Peak 3.0

Pretty much same as yesterday with less dawdling, still ~1mile of hiking up the butte - OK

Hike/Walk (Prescott, AZ) 23:00 [2] 1.0 mi (23:00 / mi) +338ft 17:26 / mi
shoes: Altra Lone Peak 3.0

Sunday Dec 25, 2016 #

8 AM

Yoga (mini Ashtanga) 35:00 [1]

skipped most Vinyasas and closing sequence - good though
1 PM

Hike/Walk (Prescott, AZ) 2:00:00 [2] 5.0 mi (24:00 / mi) +1000ft 20:11 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

From the house, around the property a little, then to Thumb Butte Loop, around that, then back - with Rudy - good to get some fresh air

Saturday Dec 24, 2016 #

Note
(sick)

Not sure if a bug, or something I ate, but stomach very off and headache - not violently ill, but spent most of the day in bed - next few days better, but still feel icky for about an hour after eating

Friday Dec 23, 2016 #

9 AM

Hike/Walk (Prescott, AZ) 1:20:00 [1] 4.5 mi (17:47 / mi)
slept:6.0 shoes: Altra Intuition 3.0

To grocery store and back - roads, damp and cool
4 PM

Run (Prescott, AZ) 1:26:34 [3] 8.61 mi (10:03 / mi) +764ft 9:17 / mi
shoes: Altra Lone Peak 3.0

Small loop at Thumb Butte, then roads to Starbucks and back
felt like I was cruising - 9 min mile, downhill, I think the speed is officially gone!
C • Heh heh... 2

Yoga (sun sals) 13:00 [1]

Thursday Dec 22, 2016 #

10 AM

Hike/Walk (Black Canyon, AZ) 30:00 [1] 1.5 mi (20:00 / mi)
slept:9.0 shoes: Altra Lone Peak 3.0

gravel road - got rained on, just a little

Wednesday Dec 21, 2016 #

11 AM

Bike (Black Canyon, AZ) 3:06:39 [3] 20.8 mi (8:58 / mi) +1165ft 8:31 / mi
slept:10.0 shoes: Juliana Furtada 27.5

Biscuit Flats and Boyscout Loop - actually had a little fun, nothing very steep or technical

Tuesday Dec 20, 2016 #

1 PM

Run (Black Canyon, AZ) 2:56:09 [3] 12.0 mi (14:41 / mi) +1657ft 12:59 / mi
slept:9.0 shoes: Altra Lone Peak 3.0

Little Pan and Williams Mesa - lots of hiking and route finding, not a lot of runnable stuff through here!

Monday Dec 19, 2016 #

11 AM

Run (Black Canyon, AZ) 1:07:12 [3] 6.05 mi (11:06 / mi) +623ft 10:07 / mi
slept:9.0 shoes: Altra Intuition 3.0

out and back on Bumble Bee section - good

Strength (random) 25:00 [2]

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

2 PM

Bike (Black Canyon, AZ) 2:04:19 [3] 14.04 mi (8:51 / mi) +1260ft 8:10 / mi
shoes: Juliana Furtada 27.5

out and back on the Hidden Secret section - good, a few challenges I didn't make, but enjoyed myself

Yoga (sun sals) 10:00 [1]

Sunday Dec 18, 2016 #

1 PM

Run (Black Canyon, AZ) 1:30:00 [3] 9.0 mi (10:00 / mi) +560ft 9:27 / mi
slept:7.0 shoes: Altra Lone Peak 3.0

out and backs on Hidden Secret and Antelope Creek sections - lost Garmin a little in the middle, so some estimating

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

Saturday Dec 17, 2016 #

11 AM

Bike (Prescott, AZ) 2:56:23 [3] 17.2 mi (10:15 / mi) +1893ft 9:17 / mi
slept:9.0 shoes: Juliana Furtada 27.5

Thumb Butte trails with Karlene and Andrea - pretty fun - a few short breaks in there

Friday Dec 16, 2016 #

11 AM

Yoga (mini Ashtanga) 55:00 [2]
slept:8.5 weight:103lbs

legs and shoulders pretty snug - hopefully didn't overdo it yesterday

Thursday Dec 15, 2016 #

9 AM

Run long (Prescott, AZ) 4:57:00 [4] 26.2 mi (11:20 / mi) +4200ft 9:51 / mi
slept:8.0 shoes: Altra Intuition 3.0

Got too greedy and decided to tack on a mile to get the marathon and the Garmin crapped out right at 26 miles! It let me save the workout, but now isn't downloading - It will be a whole other work out figuring out climb!
Anyhow - shoulders were usual ickiness and arches were a little more sore than I hoped, especially after 3 hours and going down hills - all good otherwise - mostly easier trails, but some steep and technical mixed in.
C • Great run 6

Wednesday Dec 14, 2016 #

10 AM

Run (Prescott, AZ) 1:22:21 [3] 7.26 mi (11:21 / mi) +801ft 10:16 / mi
slept:8.5 shoes: Altra Lone Peak 3.0

From the Olsons to North Thumb Butte trails - they were pretty fun, a little chunky rock but mostly firm and flowy
2 PM

Bike (Prescott, AZ) 1:31:07 [3] 10.5 mi (8:41 / mi) +1122ft 7:53 / mi
shoes: Juliana Furtada 27.5

The morning's running route plus another loop - did better than expected (though still walked a few things)

Yoga (Sun Sals + Easy) 12:00 [1]

Tuesday Dec 13, 2016 #

11 AM

Bike (Prescott, AZ) 2:19:29 [3] 16.48 mi (8:28 / mi) +2000ft 7:35 / mi
slept:8.0 shoes: Juliana Furtada 27.5

Sundog and Badger Mountain trails - out and back, with Rudy. Mostly climbing out and descending back, but pretty rolling - nothing too technical, so good practice going 'fast'
4 PM

Yoga (mini Ashtanga) 45:00 [1]

Didn't do all vinyasas or closing sequence - on Olson's deck - pretty nice

Monday Dec 12, 2016 #

2 PM

Run (Prescott, AZ) 45:00 [3] 4.0 mi (11:15 / mi) +400ft 10:17 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

Watson Lake Loop - a lot actually wasn't runnable, so breaking up into a run and hike. Beautiful area though, arches a little angry, probably should've biked or done nothing.

Hike/Walk 45:00 [2] 2.0 mi (22:30 / mi) +300ft 19:42 / mi
shoes: Altra Lone Peak 3.0

Sunday Dec 11, 2016 #

9 AM

Bike (Sedona, AZ) 2:04:54 [3] 13.83 mi (9:02 / mi) +1467ft 8:12 / mi
slept:8.0 shoes: Juliana Furtada 27.5

Bell Rock area again - tried Llama - had to walk a lot of stuff, but mostly fun
2 PM

Run (Sedona, AZ) 1:12:41 [3] 7.19 mi (10:07 / mi) +712ft 9:15 / mi
shoes: Altra Intuition 3.0

Bell Rock Pathway - a little soon after lunch, oh well - beautiful afternoon!

Strength (random) 25:00 [2]

Saturday Dec 10, 2016 #

11 AM

Run (Sedona, AZ) 2:06:43 [3] 10.48 mi (12:05 / mi) +1480ft 10:40 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

trails west of town - a little more hilly and technical - tired, especially last few miles
4 PM

Yoga (mini Ashtanga) 28:00 [1]

Friday Dec 9, 2016 #

Note
(rest day)

Didn't manage to get any formal activity - strolling a couple miles at Montezuma's Well and shopping - signed up for the next 100-miler - only 8 weeks out - a little cramming needed

Thursday Dec 8, 2016 #

10 AM

Run (Sedona, AZ) 1:01:31 [3] 6.31 mi (9:45 / mi) +650ft 8:53 / mi
slept:8.0 shoes: Altra Intuition 3.0

out and back on gravel road - bigger hill than I though - up and down ~35 min, 26 min - felt AOK

Yoga (mini Ashtanga) 30:00 [1]

standing poses, a few sitting
3 PM

Hike/Walk (Sedona, AZ) 31:00 [2] 2.0 mi (15:30 / mi)
shoes: Altra Lone Peak 3.0

out and back on flat part of gravel road

Wednesday Dec 7, 2016 #

11 AM

Run long (Sedona, AZ) 3:44:09 [3] 20.31 mi (11:02 / mi) +2526ft 9:52 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

Bell Rock area again - got in some new trails: Courthouse Butte, Llama, Little Horse, Chapel - arches just a little tender toward the end, and shoulders sore after, but overall - good!

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

Tuesday Dec 6, 2016 #

2 PM

Bike (Sedona, AZ) 1:46:42 [3] 10.65 mi (10:01 / mi) +1234ft 9:02 / mi
slept:8.0 shoes: Juliana Furtada 27.5

West trails - less technical than some of the others in the area - fun

Strength (random) 10:00 [1]

Monday Dec 5, 2016 #

11 AM

Bike (Sedona, AZ) 1:39:37 [3] 12.27 mi (8:07 / mi) +1283ft 7:23 / mi
slept:9.0 shoes: Juliana Furtada 27.5

More Bell Rock area with Rudy - fun
3 PM

Run (Sedona, AZ) 1:35:02 [3] 9.68 mi (9:49 / mi) +928ft 9:00 / mi
shoes: Altra Intuition 3.0

Bell Rock trails - felt pretty good - one short stop to get a weed out of my sock
5 PM

Hike/Walk (Sedona, AZ) 24:00 [2] 1.5 mi (16:00 / mi)
shoes: Altra Lone Peak 3.0

brisk stroll on gravel road

Sunday Dec 4, 2016 #

11 AM

Run (Sedona, AZ) 1:47:32 [3] 8.64 mi (12:27 / mi) +1063ft 11:09 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

'Pig' trails - fun and fairly technical - a few stops to figure out route, take pictures, etc.

Strength (random) 20:00 [2]

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

Saturday Dec 3, 2016 #

Event: 2017 Western States Lottery
 
3 PM

Bike (Sedona, AZ) 1:09:03 [3] 7.16 mi (9:39 / mi) +814ft 8:42 / mi
slept:8.0 shoes: Juliana Furtada 27.5

Bell Rock and Big Loop Paths with Rudy - nice easy stuff for me!
5 PM

Hike/Walk (Sedona, AZ) 24:00 [2] 1.5 mi (16:00 / mi)
shoes: Altra Lone Peak 3.0

brisk stroll on gravel road

Friday Dec 2, 2016 #

12 PM

Hike/Walk (Zion, UT) 1:40:00 [2] 5.5 mi (18:11 / mi) +1450ft 14:33 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

Angels Landing, plus a few more side hikes - challenging and beautiful - with Rudy and Justin

Thursday Dec 1, 2016 #

12 PM

Bike (Hurricane, UT) 2:17:56 [3] 12.98 mi (10:38 / mi) +850ft 10:00 / mi
slept:8.0 shoes: Juliana Furtada 27.5

Gooseberry Mesa - beautiful - cool trails - lots of stops to re-try some technical spots

Strength (random) 20:00 [2]

5 PM

Hike/Walk (Virgin, UT) 32:00 [2] 2.0 mi (16:00 / mi)
shoes: Altra Lone Peak 3.0

out and back on Hurricane Rim Trail

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