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Training Log Archive: ljbean

In the 31 days ending Jan 31, 2017:

activity # timemileskm+ft
  Run16 30:22:28 165.45(11:01) 266.27(6:51) 16362
  Bike10 23:22:47 168.76(8:19) 271.59(5:10) 15713
  Hike/Walk13 19:29:33 60.12(19:27) 96.75(12:05) 9601
  Yoga28 16:05:00
  Strength8 1:30:00
  Total57 90:49:48 394.33 634.61 41676
  [1-5]52 88:31:48
averages - sleep:8

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Tuesday Jan 31, 2017 #

1 PM

Bike (Lubbock, TX) 1:10:23 [3] 9.87 mi (7:08 / mi) +1014ft 6:30 / mi
slept:9.0 shoes: Juliana Furtada 27.5

Mae Simmons park - decent trails, not super interesting scenery - lots of prairie dogs!

Monday Jan 30, 2017 #

8 AM

Yoga (mini Ashtanga) 35:00 [1]
slept:8.0

standing and sitting - skipped vinayasas

Sunday Jan 29, 2017 #

8 AM

Yoga (easy/stretchy) 15:00 [0]
slept:8.0

Run (Albuquerque, NM) 56:15 [3] 6.07 mi (9:16 / mi) +171ft 9:02 / mi
shoes: Altra Superior 2.0

out and back on roads and sidewalks - arches a little achy in middle, but mostly good

Yoga (sun sals) 10:00 [1]

4 PM

Hike/Walk (Albuquerque, NM) 2:30:15 [2] 7.24 mi (20:45 / mi) +2195ft 16:07 / mi
shoes: Altra Lone Peak 3.0

Embudito Trail out and back with Margot and Rudy - got a late start, pretty dark at the end! We had lights along, but didn't resort to them - so fun, got into some trees and snow - turn around at 1:23 and 8,000' elevation

Saturday Jan 28, 2017 #

9 AM

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

better
2 PM

Hike/Walk (Albuquerque, NM) 1:46:23 [2] 6.29 mi (16:55 / mi) +1070ft 14:34 / mi
shoes: Altra Superior 2.0

Sandia foothills - nice and sunny - quite a few people

Friday Jan 27, 2017 #

10 AM

Yoga (Ashtanga) 55:00 [1]
slept:8.0

good physically, kind of distracted and rushed through
12 PM

Run (Albuquerque, NM) 54:17 [3] 6.0 mi (9:03 / mi) +167ft 8:49 / mi
shoes: Altra Intuition 3.0

sidewalks/roads around the neighborhood - little stiff, otherwise OK

Thursday Jan 26, 2017 #

5 PM

Yoga (mini Ashtanga) 30:00 [1]
slept:8.0

standing and about half of the sitting poses - wasn't really feeling it

Wednesday Jan 25, 2017 #

8 AM

Hike/Walk (Tucson, AZ) 1:30:00 [1] 4.0 mi (22:30 / mi)
slept:8.0

stroll with Di and the dog
1 PM

Run (Tucson, AZ) 1:55:54 [3] 7.83 mi (14:48 / mi) +1713ft 12:16 / mi
shoes: Altra Superior 2.0

Mt. Lemmon area - out and back on Mariposa trail - mostly climbing in 1:06, back in :50 -- includes a couple creek crossings I removed shoes for - good

Strength (random) 5:00 [2]

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

Tuesday Jan 24, 2017 #

11 AM

Bike (Tucson, AZ) 2:55:56 [3] 23.16 mi (7:36 / mi) +1804ft 7:04 / mi
slept:8.0 shoes: Juliana Furtada 27.5

Honeybee area again with Rudy, Di, and Tiffany - easier out and back for Di and I - good
3 PM

Yoga (mini Ashtanga) 55:00 [1]

skipped intermediate vinyasas

Monday Jan 23, 2017 #

8 AM

Hike/Walk (Tucson, AZ) 1:30:00 [1] 4.0 mi (22:30 / mi)
slept:8.0 shoes: Altra Lone Peak 3.0

stroll with Di and the dog on mellow desert trails - nice
1 PM

Hike/Walk (Tucson, AZ) 2:21:29 [2] 5.89 mi (24:01 / mi) +1398ft 19:37 / mi
shoes: Altra Lone Peak 3.0

Dove Mountain area with Rudy - we were very much putzing, but nice to be out in the sun, looking at more awesome rocks and plants

Strength (random) 15:00 [2]

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

Sunday Jan 22, 2017 #

2 PM

Bike (Tucson, AZ) 3:16:26 [3] 26.56 mi (7:24 / mi) +1719ft 6:58 / mi
slept:10.0 shoes: Juliana Furtada 27.5

With Rudy and Dave - relatively flat and easy and fun, ~20 min of stopped time in there - a little different desert terrain than what we've seen - Honeybee Canyon near Catalina

Saturday Jan 21, 2017 #

10 AM

Run (Tucson, AZ) 2:00:15 [3] 10.58 mi (11:22 / mi) +1142ft 10:19 / mi
slept:9.0 shoes: Altra Superior 2.0

Starr Pass - trails not well marked, so lots of stopping and figuring out where to go, but pretty area, decent trails

Friday Jan 20, 2017 #

12 PM

Hike/Walk (Tucson, AZ) 37:00 [3] 2.0 mi (18:30 / mi) +1011ft 12:31 / mi
slept:8.0 shoes: Altra Superior 2.0

Hugh Norris trail in Saguaro National Park with Rudy - intended a run, but lots of climbing and steps, so more of a hike and jog. Super windy, cool, but scenic

Run (Tucson, AZ) 1:08:00 [3] 5.0 mi (13:36 / mi) +1000ft 11:26 / mi
shoes: Altra Superior 2.0

Thursday Jan 19, 2017 #

3 PM

Hike/Walk (Casa Grande, AZ) 1:40:00 [2] 5.0 mi (20:00 / mi) +600ft 17:58 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

didn't take Garmin and trails not well marked, so kind of guessed on how much climbing actually happened from trail app

Wednesday Jan 18, 2017 #

11 AM

Bike (Sedona, AZ) 2:10:00 [3] 14.25 mi (9:07 / mi) +1700ft 8:12 / mi
slept:8.0 shoes: Juliana Furtada 27.5

Bell Rock area with Katie from Duluth - rounded down time for slower going and stops - good to get out, sunny day, didn't do as well on technical sections as I have been
5 PM

Yoga (mini Ashtanga) 45:00 [1]

skipped vinyasas - wasn't really into it, but good to get the stretches in

Tuesday Jan 17, 2017 #

8 AM

Yoga (easy/stretchy) 10:00 [0]
slept:8.0

9 AM

Run long (Prescott, AZ) 3:41:12 [3] 20.0 mi (11:04 / mi) +2293ft 9:59 / mi
shoes: Altra Superior 2.0

North Thumb Butte trails and an out and back on Javelina - not too shabby, less mud than last week

Hike/Walk (Prescott, AZ) 11:52 [2] 0.65 mi (18:15 / mi) +161ft 14:47 / mi
shoes: Altra Superior 2.0

Monday Jan 16, 2017 #

8 AM

Run (Prescott, AZ) 1:18:47 [3] 7.79 mi (10:07 / mi) +643ft 9:23 / mi
slept:8.0 shoes: Altra Intuition 3.0

Thumb Butte Road, then to Starbucks
C • Prescott 3

Hike/Walk (Prescott, AZ) 31:55 [2] 2.07 mi (15:25 / mi) +266ft 13:45 / mi
shoes: Altra Intuition 3.0

sidewalk

Strength (random) 10:00 [2]

2 PM

Yoga (Ashtanga) 55:00 [1]

skipped intermediate vinyasas

Sunday Jan 15, 2017 #

8 AM

Yoga (easy/stretchy) 10:00 [0]
slept:6.0

no more caffeine after 4 pm
10 AM

Bike (Cottonwood, AZ) 3:19:51 [3] 20.76 mi (9:38 / mi) +1739ft 8:55 / mi
shoes: Juliana Furtada 27.5

Dead Horse State Park area with Karlene and Michelle - a little tired from yesterday, but glad I went and got my butt kicked again by real mountain bikers. Few little breaks, according to Garmin ~20min non-moving time
5 PM

Yoga (sun sals) 15:00 [1]

Saturday Jan 14, 2017 #

11 AM

Bike (Black Canyon, AZ) 3:27:47 [3] 22.88 mi (9:05 / mi) +2323ft 8:17 / mi
slept:8.0 shoes: Juliana Furtada 27.5

Antelope Creek and Bumble Bee sections with Rudy, Trevor, and Karlene - had fun, was less technical than I remembered from our previous time here. Less than 10 minutes of breaks in there
6 PM

Yoga (mini Ashtanga) 50:00 [1]

Friday Jan 13, 2017 #

8 AM

Yoga (easy/stretchy) 10:00 [0]
slept:8.0

Run (Prescott, AZ) 2:03:07 [3] 11.03 mi (11:10 / mi) +1250ft 10:05 / mi
shoes: Altra Superior 2.0

Thumb Butte trails - felt way good

Strength (random) 10:00 [2]

Thursday Jan 12, 2017 #

7 AM

Yoga (mini Ashtanga) 45:00 [1]
slept:6.0

neck/shoulder stiff - skipped most vinyasas and intense shoulder stuff
11 AM

Hike/Walk (Prescott, AZ) 2:00:40 [3] 6.56 mi (18:24 / mi) +1670ft 14:49 / mi
shoes: Altra Lone Peak 3.0

Thumb Butte Loop - both directions - CW has 600' climb in 0.6 miles! also ~10 min of rock scrambling in there, didn't make it to the summit though

Wednesday Jan 11, 2017 #

9 AM

Run (Prescott, AZ) 2:15:30 [3] 12.41 mi (10:55 / mi) +1365ft 9:53 / mi
slept:9.0 shoes: Altra Superior 2.0

some different North Thumb Butte trails - felt pretty good - arms/shoulders tired toward end

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

2 PM

Bike (Prescott, AZ) 1:39:21 [3] 12.67 mi (7:50 / mi) +1411ft 7:06 / mi
shoes: Juliana Furtada 27.5

tired at times, but had fun! Pretty much reverse of the morning run, with different start onto trails

Tuesday Jan 10, 2017 #

9 AM

Run (Prescott, AZ) 1:02:37 [3] 6.11 mi (10:15 / mi) +627ft 9:20 / mi
slept:8.0 shoes: Altra Intuition 3.0

out and back Thumb Butte Rd

Strength (random) 10:00 [2]

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

2 PM

Hike/Walk (Prescott, AZ) 2:09:59 [2] 6.42 mi (20:15 / mi) +1230ft 17:08 / mi
shoes: Altra Lone Peak 3.0

Constellation and Dells again - good

Yoga (sun sals) 12:00 [1]

Monday Jan 9, 2017 #

10 AM

Yoga (mini Ashtanga) 45:00 [1]
slept:8.5

skipped Vinyasas
2 PM

Hike/Walk (Prescott, AZ) 1:20:00 [2] 5.0 mi (16:00 / mi)
shoes: Altra Intuition 3.0

roads/sidewalks - Starbucks - Cascara Latte

Sunday Jan 8, 2017 #

8 AM

Yoga (easy/stretchy) 18:00 [0]
slept:8.5

10 AM

Run (Prescott, AZ) 1:03:41 [3] 6.09 mi (10:27 / mi) +656ft 9:29 / mi
shoes: Altra Superior 2.0

out and back on Thumb Butte Rd - arches and hamstring not bad

Strength (random) 20:00 [2]

1 PM

Bike (Prescott, AZ) 2:17:30 [3] 16.54 mi (8:19 / mi) +1663ft 7:35 / mi
shoes: Juliana Furtada 27.5

shorts and t-shirt! Probably final ride in Prescott for this visit - fantastic time on the North Thumb Butte trails

Saturday Jan 7, 2017 #

8 AM

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

regular primary series
2 PM

Hike/Walk (Prescott, AZ) 1:20:00 [2] 5.0 mi (16:00 / mi)
shoes: Altra Superior 2.0

sidewalks - to Starbucks for a Matcha Latte
top of right hamstring awfully snug

Friday Jan 6, 2017 #

8 AM

Yoga (Ashtanga) 55:00 [1]
slept:7.0

skipped intermediate Vinyasas and a few poses
12 PM

Run long (Prescott, AZ) 4:04:00 [3] 20.31 mi (12:01 / mi) +2336ft 10:50 / mi
shoes: Altra Lone Peak 3.0

Out and back on Javelina Trail, and tacked on a couple more miles of single track around Thumb Butte. Hiked ~1/2 mile in middle due to stupid-sticky mud (there were Bandera flashbacks.) Arches and shoulders no worse than yesterday, so better than expected :) hopefully with a taper they won't be an issue in 4 weeks. Ate 2/3 Clif bar, 1 gu, 1 hard candy
C • Nice 4

Thursday Jan 5, 2017 #

8 AM

Yoga (easy/stretchy) 17:00 [0]
slept:8.0

11 AM

Run long (Prescott, AZ) 3:43:32 [3] 22.16 mi (10:05 / mi) +1066ft 9:39 / mi
shoes: Altra Intuition 3.0

Out and backs on relatively flat, dirt/gravel trails - Peavine and Iron King
Left arch and upper arms/shoulders angry on and off - otherwise felt good. 2 pit stops, probably 10 picture stops, 1 fig bar and ~1/3 Clif bar.

Wednesday Jan 4, 2017 #

9 AM

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

Sunny morning - a bit more sweat today!
11 AM

Run (Prescott, AZ) 1:07:04 [3] 6.14 mi (10:55 / mi) +617ft 9:58 / mi
shoes: Altra Superior 2.0

New shoes - mostly road, a couple miles of trail - lots of creek crossing though! All good

Strength (random) 10:00 [2]

3 PM

Bike (Prescott, AZ) 1:32:20 [3] 10.85 mi (8:31 / mi) +1227ft 7:41 / mi
shoes: Juliana Furtada 27.5

More North Thumb Butte - hoped to do a little more, but kinda tired - fun though

Tuesday Jan 3, 2017 #

8 AM

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

11 AM

Run (Prescott, AZ) 1:04:06 [3] 6.0 mi (10:41 / mi) +627ft 9:43 / mi
shoes: Altra Lone Peak 3.0

North Thumb Butte trails

Strength (random) 10:00 [2]

3 PM

Bike (Prescott, AZ) 1:33:13 [3] 11.22 mi (8:18 / mi) +1112ft 7:36 / mi
shoes: Juliana Furtada 27.5

North Thumb Butte trails - still some wet spots

Monday Jan 2, 2017 #

9 AM

Yoga (easy/stretchy) 18:00 [0]
slept:9.0

sore between the shoulder blades

Sunday Jan 1, 2017 #

8 AM

Yoga (Ashtanga) 1:05:00 [1]
slept:7.0

12 PM

Run (Prescott, AZ) 2:04:11 [3] 11.93 mi (10:25 / mi) +689ft 9:52 / mi
shoes: Altra Intuition 3.0

Trails around Willow Lake - mostly flat and smooth - feeling fine

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