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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ljbean

In the 31 days ending Mar 31, 2017:

activity # timemileskm+ft
  Run18 24:18:07 128.96(11:18) 207.54(7:02) 12872
  Bike12 20:02:52 145.06(8:18) 233.45(5:09) 11810
  Hike/Walk18 15:00:43 46.48(19:23) 74.8(12:02) 1769
  Yoga20 8:08:00
  Strength13 4:35:00
  Total49 72:04:42 320.5 515.79 26451
  [1-5]49 70:19:42
averages - sleep:8

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Friday Mar 31, 2017 #

11 AM

Run (Elijay, GA) 1:57:19 [3] 10.22 mi (11:29 / mi) +1657ft 9:57 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

Forest roads and Jones Creek Dam trail - turned around at an hour, pretty equal climbing both ways and a couple stops to chat on the way back, but just felt great and cruised along

Thursday Mar 30, 2017 #

9 AM

Hike/Walk (Elijay, GA) 18:21 [2] 1.0 mi (18:21 / mi) +240ft 14:57 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

Pinhoti Trail - warm up for the run

Run (Elijay, GA) 1:18:14 [3] 6.0 mi (13:02 / mi) +1944ft 9:59 / mi
shoes: Altra Lone Peak 3.0

out and back on Pinhoti - hiked some of the steeper climbs - felt pretty good - muggy morning
3 PM

Bike (Elijay, GA) 1:51:57 [3] 12.08 mi (9:16 / mi) +1749ft 8:09 / mi
shoes: Juliana Furtada 27.5

Bull Mountain - fairly grueling climb first half and some sketchy descending, but overall less scary and more manageable than expected

Strength (mostly arms) 25:00 [2]

Yoga (easy/stretchy) 5:00 [0]

just a few minutes before Rudy said we had to move to a better spot

Wednesday Mar 29, 2017 #

1 PM

Run (Elijay, GA) 1:20:39 [3] 6.22 mi (12:58 / mi) +971ft 11:18 / mi
slept:8.0 shoes: Altra Superior 2.0

Bear Creek Loop - minor stream crossings until the end - then a little bank scramble. Nice, scenic mix of single and double track - saw no bears

Yoga (mini Ashtanga) 35:00 [1]

skipped most of the closing stuff, someone else pulled into the trailhead and I was too shy

Tuesday Mar 28, 2017 #

12 PM

Hike/Walk (Duckworth, TN) 45:00 [1] 2.0 mi (22:30 / mi) +400ft 18:55 / mi
slept:7.0 shoes: Altra Superior 2.0

easy stroll on the Quartz Loop for a 'recovery' day
C • How many states have you 4

Monday Mar 27, 2017 #

12 PM

Bike (Duckworth, TN) 2:38:40 [3] 17.62 mi (9:00 / mi) +2300ft 8:01 / mi
slept:9.0 shoes: Juliana Furtada 27.5

Tanasi Trails - good mix of forest road, double track, and semi-technical single track - no ridiculous climbs/descents, but plenty of good challenges for me

Strength (random) 25:00 [2]

after a little snack

Run (easier) 53:51 [3] 5.0 mi (10:46 / mi) +499ft 9:50 / mi
shoes: Altra Superior 2.0

Was supposed to be half-hour, but felt unreasonably good and got greedy - mostly flat/easy trail - 4th mile was most of the climbing, 5th mile back down and a few minutes faster :)

Sunday Mar 26, 2017 #

11 AM

Hike/Walk (Ocoee, TN) 56:22 [2] 2.58 mi (21:51 / mi) +1129ft 15:27 / mi
slept:9.0 shoes: Altra Lone Peak 3.0

Clear Creek Trail - a couple of stream crossing and photo stops

Run long (Ocoee, TN) 3:11:07 [3] 14.32 mi (13:21 / mi) +1211ft 12:21 / mi
shoes: Altra Lone Peak 3.0

Chilhowee Trails - a few sections of hiking, waterfall detours, and picture stops - overall a lovely day, felt better than expected for going longer than planned - no fuel (good breakfast though)
5 PM

Strength (mostly arms) 10:00 [2]

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

Saturday Mar 25, 2017 #

9 AM

Hike/Walk (NW GA) 1:00:00 [2] 3.1 mi (19:21 / mi)
slept:8.5 shoes: Altra Superior 2.0

Pinhoti Trail, smoky with prescribed burns
11 AM

Bike (Chattanooga, TN) 1:32:30 [3] 10.88 mi (8:30 / mi) +1293ft 7:39 / mi
shoes: Juliana Furtada 27.5

Hillier - I was spent
3 PM

Yoga (Sun Sals + Easy) 30:00 [1]

6 PM

Hike/Walk (Ocoee, TN) 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Altra Superior 2.0

Chilhowee trails - little stroll while Rudy checked out camping options

Friday Mar 24, 2017 #

7 AM

Run long (NW GA) 3:01:18 [3] 15.0 mi (12:05 / mi) +1775ft 10:52 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

Anna's birthday run in spirit - first 15 minutes in the dark!
1 PM

Bike (Chattanooga, TN) 1:08:47 [3] 7.45 mi (9:14 / mi) +673ft 8:30 / mi
shoes: Juliana Furtada 27.5

Raccoon Mountain - more technical than we've seen in a while - rocky and rooty and nice views of Tennessee Valley

Strength (random) 15:00 [2]

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

Thursday Mar 23, 2017 #

12 PM

Bike (NW GA) 2:21:06 [3] 17.15 mi (8:14 / mi) +1854ft 7:28 / mi
slept:8.0 shoes: Juliana Furtada 27.5

More funtastic trails - Dry Creek system, alongside Pinhoti Trail
5 PM

Yoga (mini Ashtanga) 55:00 [1]

skipped intermediate vinyasas

Hike/Walk (NW GA) 35:00 [2] 2.0 mi (17:30 / mi)
shoes: Altra Superior 2.0

Turkey Trail - saw no turkeys

Wednesday Mar 22, 2017 #

12 PM

Run (NW GA) 2:06:07 [3] 10.03 mi (12:34 / mi) +1808ft 10:44 / mi
slept:9.0 shoes: Altra Lone Peak 3.0

Pinhoti Trail - lots of ups and downs and rooty and rocky sections - pretty fun, a few hiking breaks even, felt OK, arches a little angry toward end

Strength (mostly arms) 30:00 [2]

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

4 PM

Hike/Walk (gravel road) 26:00 [2] 1.5 mi (17:20 / mi)
shoes: Altra Lone Peak 3.0

Tuesday Mar 21, 2017 #

9 AM

Hike/Walk (NW GA) 20:00 [1] 1.0 mi (20:00 / mi)
slept:9.0 shoes: Altra Lone Peak 3.0

stroll - wanted to go further, but hit private land
12 PM

Bike (NW GA) 2:05:39 [3] 15.64 mi (8:02 / mi) +1066ft 7:33 / mi
shoes: Juliana Furtada 27.5

Allatoona Creek - more great biking trails

Yoga (mini Ashtanga) 45:00 [1]

skipped intermediate vinyasas and a few poses toward the end

Monday Mar 20, 2017 #

1 PM

Bike (Canton, GA) 1:26:35 [3] 10.9 mi (7:57 / mi) +981ft 7:19 / mi
slept:8.5 shoes: Juliana Furtada 27.5

Blankets Creek - includes some time tooling around in the skills park - pretty nice trails, fun, and finally some hills!

Strength (mostly arms) 15:00 [2]

4 PM

Run (easy) 33:30 [3] 3.06 mi (10:57 / mi) +157ft 10:26 / mi
shoes: Altra Superior 2.0

stuck to the easier trails

Hike/Walk (Canton, GA) 17:00 [2] 1.0 mi (17:00 / mi)
shoes: Altra Superior 2.0

Sunday Mar 19, 2017 #

9 AM

Run (Red Top SP, GA) 59:43 [3] 5.29 mi (11:17 / mi) +837ft 9:49 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

With Alicia - fun rolling, open hills - brisk morning - felt decent

Hike/Walk (Red Top SP, GA) 45:00 [1] 1.5 mi (30:00 / mi)
shoes: Altra Lone Peak 3.0

with the group - Alicia is learning actual orienteering, the rest of us tagged along
12 PM

Strength (Climbing) 30:00 [1]

indoor wall - I played around on beginners stuff a little, but mostly watched everyone else be awesome

Saturday Mar 18, 2017 #

12 PM

Run (Atlanta, GA) 1:27:28 [3] 8.13 mi (10:46 / mi) +810ft 9:50 / mi
slept:9.0 shoes: Altra Superior 2.0

with Alicia - some gravel trail, some rooty singletrack - pretty fun! hiked a few climbs
5 PM

Hike/Walk (Atlanta, GA) 15:00 [2] 1.0 mi (15:00 / mi)
shoes: Altra Superior 2.0

a little stroll, and some form drills with Alicia - awkward

Yoga (mini Ashtanga) 30:00 [1]

on the deck

Friday Mar 17, 2017 #

5 PM

Hike/Walk (Atlanta, GA) 1:15:00 [2] 4.0 mi (18:45 / mi)
slept:8.0 shoes: Altra Superior 2.0

With Rudy and Alicia Hudelson - Gold Branch Trail - lovely afternoon and some good chatting

Thursday Mar 16, 2017 #

9 AM

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

sun sals, standing, a few sitting poses
2 PM

Bike (Columbus, GA) 1:32:12 [3] 10.85 mi (8:30 / mi) +618ft 8:04 / mi
shoes: Juliana Furtada 27.5

Flat Rock Park - OK trails, a few minutes of stop time in there to figure out where to go

Run (easy) 35:08 [3] 3.02 mi (11:38 / mi) +180ft 11:01 / mi
shoes: Altra Lone Peak 3.0

the fun loop

Wednesday Mar 15, 2017 #

10 AM

Yoga (mini Ashtanga) 20:00 [1]
slept:8.0

sun sals and standing
12 PM

Run (Box Springs, GA) 1:00:25 [3] 6.58 mi (9:11 / mi) +341ft 8:45 / mi
shoes: Altra Superior 2.0

out and back on neighborhood roads - better

Strength (mostly arms) 25:00 [2]

Tuesday Mar 14, 2017 #

Hike/Walk (Pine Valley, GA) 2:00:00 [1] 5.0 mi (24:00 / mi)
shoes: Altra Lone Peak 3.0

Calloway Gardens with Aunt Connie and Rudy - easy strolling, gawking at plants and such
9 AM

Yoga (mini Ashtanga) 20:00 [1]
slept:8.0

sun sals and standing

Monday Mar 13, 2017 #

12 PM

Run (Box Springs, GA) 59:37 [3] 6.01 mi (9:55 / mi) +299ft 9:28 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

out and back on neighborhood roads - arches not great

Strength (random) 20:00 [2]

Yoga warm up/down (easy/stretchy) 20:00 [0]

Sunday Mar 12, 2017 #

Hike/Walk (Box Springs, GA) 1:00:00 [1] 2.0 mi (30:00 / mi)
slept:8.0 shoes: Altra Lone Peak 3.0

strolling around Aunt Connie's property - Rudy and a dog along too

Saturday Mar 11, 2017 #

9 AM

Hike/Walk (Tallahassee, FL) 23:00 [1] 1.5 mi (15:20 / mi)
slept:8.0 shoes: Altra Lone Peak 3.0

sandy trail and road
11 AM

Bike (Tallahassee, FL) 1:41:02 [3] 10.83 mi (9:20 / mi) +600ft 8:52 / mi
shoes: Juliana Furtada 27.5

Elinor Klapp Phipps - twisty and rooty trails, not crazy technical - fun

Friday Mar 10, 2017 #

9 AM

Hike/Walk (Ocala, FL) 43:00 [1] 2.3 mi (18:42 / mi)
slept:8.0 shoes: Altra Lone Peak 3.0

sandy road, felt pretty sluggish, stuffy head - allergies?
4 PM

Run (Tallahassee, FL) 1:39:57 [3] 9.81 mi (10:11 / mi) +223ft 9:58 / mi
shoes: Altra Superior 2.0

Munsen Hills - sandy trails (really not super hilly) recently burned and smoky smelling - tired last couple miles, and arches getting icky, particularly the left

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

Thursday Mar 9, 2017 #

8 AM

Run (Zolfo Springs, FL) 32:41 [3] 3.15 mi (10:23 / mi)
slept:7.0 shoes: Altra Superior 2.0

sidewalks and roads, includes a few minutes of walking

Strength (random) 10:00 [2]

4 PM

Bike (Ocala, FL) 1:59:28 [3] 17.38 mi (6:52 / mi) +440ft 6:43 / mi
shoes: Juliana Furtada 27.5

Santos Trailhead - such fun trails here! Some people around for the upcoming MTB fest, but not too crowded

Wednesday Mar 8, 2017 #

9 AM

Run (Zolfo Springs, FL) 1:05:44 [3] 6.5 mi (10:07 / mi)
slept:7.0 shoes: Altra Superior 2.0

included a couple trail miles in Pioneer Park - 4.5 miles with Rudy - just a couple photo stops and one slippery rock walking section

Tuesday Mar 7, 2017 #

10 AM

Hike/Walk (Zolfo Springs, FL) 1:02:00 [2] 4.0 mi (15:30 / mi)
slept:7.0 shoes: Altra Lone Peak 3.0

neighborhood sidewalks

Strength (random) 30:00 [2]

4 PM

Yoga (mini Ashtanga) 23:00 [1]

sun sals and standing poses

Monday Mar 6, 2017 #

8 AM

Run (Zolfo Springs, FL) 1:02:24 [3] 7.0 mi (8:55 / mi) +85ft 8:49 / mi
slept:7.0 shoes: Altra Superior 2.0

just went out a little further, felt OK

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

Sunday Mar 5, 2017 #

9 AM

Run (Zolfo Springs, FL) 32:55 [3] 3.62 mi (9:06 / mi) +75ft 8:55 / mi
slept:6.0 shoes: Altra Superior 2.0

out and back on sidewalks and paved shoulder, calf not too bad

Strength (random) 10:00 [2]

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

Friday Mar 3, 2017 #

11 AM

Hike/Walk (Lakeland, FL) 2:30:00 [2] 9.5 mi (15:47 / mi)
slept:8.0 shoes: Altra Lone Peak 3.0

Loyce Harpe Park singletrack - nice trails in swampy area!

Yoga (mini Ashtanga) 45:00 [3]

Thursday Mar 2, 2017 #

4 PM

Bike (Ocala, FL) 1:09:56 [3] 9.78 mi (7:09 / mi) +236ft 6:59 / mi
slept:8.0 shoes: Juliana Furtada 27.5

Santos Point - nice trails and skills park (did some tooling around in there pre-ride) - just missed getting rained on (Rudy didn't!)

Strength (random) 30:00 [2]

Yoga (easy/stretchy) 5:00 [0]

Wednesday Mar 1, 2017 #

3 PM

Bike (Tallahassee, FL) 35:00 [3] 4.5 mi (7:47 / mi)
slept:8.0 shoes: Juliana Furtada 27.5

Lafayette Heritage Park - seemed to be some good trails, but I wasn't feeling too ambitious

Yoga (mini Ashtanga) 50:00 [1]

lots of people around, but I dealt with it

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