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Training Log Archive: ljbean

In the 31 days ending Dec 31, 2017:

activity # timemileskm+ft
  Run25 32:35:50 190.94(10:15) 307.29(6:22) 14441
  Yoga15 7:00:00
  Bike8 6:01:08 63.82(5:40) 102.71(3:31) 1923
  Strength6 1:30:00
  Hike/Walk1 35:00 2.0(17:30) 3.22(10:52)
  Total40 47:41:58 256.76 413.21 16364
averages - sleep:7.3 rhr:45 weight:104.5lbs

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Sunday Dec 31, 2017 #

8 AM

Bike (Raleigh-Rollers) 53:27 [3] 17.0 mi (3:09 / mi)
ahr:143 max:157 slept:8.0

trying to use HRM again
avg. cadence ~85 rpm
5 PM

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

DVD

Friday Dec 29, 2017 #

2 PM

Run (Lakewalk) 1:12:41 [3] 7.48 mi (9:43 / mi) +295ft 9:22 / mi
rhr:51 slept:8.0 weight:106lbs shoes: Altra Kings

Had to take advantage of above-zero temps! A little snowy, putzy again, right knee a little tender in final mile - maybe my last run of 2017 ~1860 miles for the year, lowest since starting to log here.
5 PM

Yoga (Running-Twists) 20:00 [1]
shoes: Manduka Eko Rubber

Not actually sure I did yoga, but probably

Thursday Dec 28, 2017 #

3 PM

Run (Longish) 1:39:08 [3] 10.01 mi (9:54 / mi) +518ft 9:26 / mi
shoes: Altra Lone Peak 3.5

out and back Getchel, HTown, Lindahl, with Shelby tacked on to the start. Putzy, a little slippery, but felt alright. Even got in 4 strides in final mile.

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

Wednesday Dec 27, 2017 #

6 AM

Bike (Raleigh-Rollers) 23:00 [3] 6.0 mi (3:50 / mi)
rhr:43 slept:8.0 weight:106lbs

averaged ~80 rpm

Strength (mostly arms) 10:00 [1]

cut it short - ribs from bike crash last week seem extra achy today
5 PM

Run (Easy Run) 32:47 [3] 3.28 mi (10:00 / mi) +194ft 9:28 / mi
shoes: Altra Kings

Dressed slightly better, fingers still too cold
roads are getting a little smoother

Yoga (Running-Hips I) 20:00 [1]
shoes: Manduka Eko Rubber

Tuesday Dec 26, 2017 #

Note
(sick)

just a little head cold
3 PM

Run (Easy Run) 32:36 [3] 3.23 mi (10:06 / mi) +167ft 9:37 / mi
slept:8.0 shoes: Altra Lone Peak 3.0 New

didn't dress warm enough

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

Monday Dec 25, 2017 #

8 AM

Run long (SHT) 2:26:11 [3] 12.12 mi (12:04 / mi) +2000ft 10:26 / mi
rhr:45 slept:8.0 weight:105lbs shoes: Altra Lone Peak 3.5

out and back from home through Brewer and Piedmont - won't ever finish a longer run with a headwind and -10F again. Actually stayed warm enough otherwise!
5 PM

Bike (Raleigh-Rollers) 23:00 [2] 6.0 mi (3:50 / mi)

probably more indoor biking coming up. It's been awhile, didn't even get up to 80 rpm!

Strength (mostly arms) 20:00 [2]

Sunday Dec 24, 2017 #

10 AM

Run (Regular Run) 49:22 [3] 5.06 mi (9:45 / mi) +144ft 9:30 / mi
slept:6.0 shoes: Altra Kings

out and back on snowy roads in Grand Rapids

Saturday Dec 23, 2017 #

7 AM

Run (Longish) 2:07:54 [3] 13.72 mi (9:19 / mi) +830ft 8:49 / mi
slept:7.5 shoes: Altra Lone Peak 3.5

Orange Street Loop - ice has a good start. Run felt alright, a little chilled after a few miles of headwind toward the end.

Friday Dec 22, 2017 #

7 AM

Run (Easy Run) 50:43 [3] 5.3 mi (9:34 / mi) +276ft 9:07 / mi
rhr:45 slept:7.5 weight:105lbs shoes: Altra Kings

snowy roads around home
2 PM

Bike (Salsa Mukluk) 39:20 [3] 5.61 mi (7:01 / mi) +253ft 6:43 / mi

snowy roads around home

Strength (mostly arms) 15:00 [2]

Yoga (Running-Hips I) 20:00 [1]
shoes: Manduka Eko Rubber

Thursday Dec 21, 2017 #

Note

Nexplanon out
6 AM

Run (Regular Run) 48:11 [3] 4.75 mi (10:09 / mi) +249ft 9:40 / mi
rhr:45 slept:7.5 shoes: Altra Lone Peak 3.5

snowy roads around home, not too bad

Yoga (Sun Sals) 12:00 [1]
shoes: Manduka Eko Rubber

3 PM

Bike (Salsa Mukluk) 1:04:00 [3] 7.0 mi (9:09 / mi) +607ft 8:27 / mi

From home to Piedmont - Deer Slayer and Lower Burner, crashed, just hit left back ribs on a rock, went home via Haines

Wednesday Dec 20, 2017 #

5 PM

Run (Xmas Lights!) 1:13:24 [3] 7.5 mi (9:47 / mi) +663ft 9:02 / mi
slept:8.0 shoes: Altra Kings

Ran to and from home to Piedmont neighborhoods for group Christmas light run - mostly with Marcus and Shaun - cookies and chatting after :)

Tuesday Dec 19, 2017 #

6 AM

Run (Regular Run) 58:26 [3] 6.04 mi (9:40 / mi) +312ft 9:13 / mi
slept:7.5 shoes: Altra Lone Peak 3.5

snowy roads around home. 8 ~100m strides/100m rest toward end
5 PM

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

Monday Dec 18, 2017 #

6 AM

Run (Easy Run) 31:45 [3] 3.31 mi (9:36 / mi) +180ft 9:07 / mi
rhr:45 slept:7.5 weight:104lbs shoes: Altra Lone Peak 3.0 New

roads around home

Strength (mostly arms) 15:00 [2]

5 PM

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

Sunday Dec 17, 2017 #

9 AM

Run (Northwoods!) 2:01:04 [3] 13.34 mi (9:05 / mi) +755ft 8:37 / mi
rhr:48 slept:8.5 weight:104lbs shoes: Altra Kings

out and back from Jarrow's with J + Aaron, Lakewalk with Kathi, Jess, Dan, Molly, Chris - nice relaxed pace (uphill back a little tiring) good to see some people
2 PM

Bike (Salsa Mukluk) 1:25:00 [3] 9.1 mi (9:20 / mi) +715ft 8:42 / mi

out and back from home to Piedmont Deer Slayer and Lower Burner - rounded down a few minutes for stopping to chat, and wait for a ill-behaved dog to quit jumping on me.

Yoga (Cycling-Basics) 20:00 [1]
shoes: Manduka Eko Rubber

Saturday Dec 16, 2017 #

6 AM

Run (SHT) 1:49:47 [3] 8.55 mi (12:50 / mi) +951ft 11:37 / mi
slept:7.5 shoes: Altra Lone Peak 3.5

out and back from home on SHT to Haines - snowy, but mostly runable, good headlamp time
4 PM

Yoga (mini Ashtanga) 50:00 [1]
shoes: Manduka Eko Rubber

skipped intermediate vinyasas - good

Friday Dec 15, 2017 #

7 AM

Run (Easy Run) 32:11 [3] 3.29 mi (9:47 / mi) +140ft 9:24 / mi
rhr:45 slept:5.0 weight:102lbs shoes: Altra Lone Peak 3.0 New

snowy roads

Yoga (Sun Sals) 15:00 [1]
shoes: Manduka Eko Rubber

finally

Thursday Dec 14, 2017 #

12 PM

Bike (Salsa Mukluk) 29:00 [3] 3.5 mi (8:17 / mi)

pretty much a failed fat bike attempt - tires kept packing with snow
1 PM

Run (Regular Run) 58:56 [3] 6.07 mi (9:43 / mi) +289ft 9:17 / mi
slept:5.0 shoes: Altra Kings

out and back Shelby-Getchel - snowy roads, good though

Wednesday Dec 13, 2017 #

Note

Sad I didn't manage to exercise three whole days on my work trip, hopefully the rest is more good than bad

Sunday Dec 10, 2017 #

7 AM

Run (Regular Run) 1:15:56 [3] 8.05 mi (9:26 / mi) +387ft 9:01 / mi
slept:7.0 shoes: Altra Lone Peak 3.0 New

snowy roads around Hermantown

Saturday Dec 9, 2017 #

8 AM

Run long (SHT) 2:43:37 [3] 12.24 mi (13:22 / mi) +1955ft 11:37 / mi
slept:7.0 shoes: Altra Lone Peak 3.5

out and back on SHT through Brewer and Piedmont with fresh snow - wore ice trekker things, but didn't help - a little spill on the first ice I hit! A little more cautious after that. Overall a good run.
4 PM

Hike/Walk (Lakewalk) 35:00 [2] 2.0 mi (17:30 / mi)

stroll between holiday parties

Friday Dec 8, 2017 #

6 AM

Run long (Hermantown) 1:56:49 [3] 13.23 mi (8:50 / mi) +781ft 8:22 / mi
rhr:41 slept:7.0 weight:103lbs shoes: Altra Kings

My own little half marathon! Stebner-SLRR-Ugstad-HTown-Lindahl-MG Rd-Ugstad-HTown-Stebner. This run made me unreasonably happy - felt good, mile 13 in 8:00.
C • Sub-2:00! 1

Thursday Dec 7, 2017 #

7 AM

Run (Easy Run) 39:32 [3] 4.08 mi (9:41 / mi) +174ft 9:19 / mi
slept:8.0 shoes: Altra Lone Peak 3.5

Babbitt Hwy 21 out and back again

Strength (mostly arms) 20:00 [2]

Wednesday Dec 6, 2017 #

7 AM

Yoga (sun sals + easy) 15:00 [3]
slept:8.0

4 PM

Run (Regular Run) 1:12:20 [3] 7.32 mi (9:53 / mi) +153ft 9:41 / mi
shoes: Altra Lone Peak 3.5

out and backs on paved path through Babbitt and up 21 - icy spots but mostly good - super sluggish first few miles, but ended up being fine

Yoga (Sun Sals) 10:00 [1]

Tuesday Dec 5, 2017 #

7 AM

Run (Easy Run) 40:12 [3] 4.05 mi (9:56 / mi) +184ft 9:31 / mi
slept:7.5 shoes: Altra Lone Peak 3.5

out and back on Hwy 21 - not as icy as it could have been!

Strength (mostly arms) 10:00 [2]

Monday Dec 4, 2017 #

Note
slept:8.0

Hoped for a little exercise, but work in Babbitt instead - a few hours crawling around in Muskeg was better than being at a desk I guess!

Sunday Dec 3, 2017 #

9 AM

Run (Northwoods!) 1:50:00 [3] 12.48 mi (8:49 / mi) +909ft 8:15 / mi
slept:6.0 shoes: Altra Torin 2.5

Roads with Jarrow, Aaron, Anna - and Sasha for a bit. Good, fun, mostly relaxed - a little 1k fastish toward the end

Saturday Dec 2, 2017 #

7 AM

Run long (SHT) 2:43:00 [3] 13.2 mi (12:21 / mi) +1800ft 10:56 / mi
slept:7.0 weight:105.6lbs shoes: Altra Lone Peak 3.5

Out and back SHT through Brewer and Piedmont - joined a crew that included Tiff, Roger, James, .... for a couple miles - tacked on Getchell for a little more at the end. Garmin died at 11 miles, so a little guessing on numbers. AOK
4 PM

Bike (Kona-Jake) 44:21 [3] 9.61 mi (4:37 / mi) +348ft 4:28 / mi

roads around Hermantown

Friday Dec 1, 2017 #

7 AM

Run (Easy Run) 29:18 [3] 3.24 mi (9:03 / mi) +135ft 8:42 / mi
rhr:45 slept:7.5 weight:104lbs shoes: Altra Kings

same route as yesterday

Yoga (Sun Sals) 13:00 [1]
shoes: Manduka Eko Rubber

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