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Training Log Archive: ljbean

In the 31 days ending Dec 31, 2018:

activity # timemileskm+ft
  Run30 36:09:27 206.63(10:30) 332.54(6:31) 12448
  Bike10 11:58:47 79.09 127.28 5424
  Yoga16 8:35:00
  Hike/Walk5 5:48:00 20.95(16:37) 33.72(10:19) 500
  Strength9 2:55:00
  Ski1 1:06:45 4.86(13:44) 7.82(8:32) 512
  Total52 66:32:59 311.53 501.36 18884
  [1-5]52 66:07:59
averages - sleep:7.7 rhr:48 weight:107.5lbs

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Monday Dec 31, 2018 #

8 AM

Run (Longish) 1:55:35 [3] 11.26 mi (10:16 / mi) +570ft 9:48 / mi
ahr:168 max:189 slept:7.5 shoes: Altra Lone Peak 4.0

About 18k for the last run of 2018 - snowy roads around Proctor and Hermantown

Run (Longish) 1:55:35 [3] 11.26 mi (10:16 / mi) +570ft 9:48 / mi
ahr:168 max:189 slept:7.5 shoes: Altra Lone Peak 4.0

About 18k for the last run of 2018 - snowy roads around Proctor and Hermantown
5 PM

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

Sunday Dec 30, 2018 #

8 AM

Run (Regular Run) 32:27 [3] 3.2 mi (10:08 / mi) +150ft 9:43 / mi
ahr:162 max:174 slept:8.0 shoes: Altra Kings 1.5

roads around home
12 PM

Ski (Piedmont) 1:06:45 [3] 4.86 mi (13:44 / mi) +512ft 12:29 / mi

Two loops without the black section - OK, fun, gonna be sore

Saturday Dec 29, 2018 #

8 AM

Run (Regular Run) 40:58 [3] 4.04 mi (10:08 / mi) +215ft 9:39 / mi
ahr:165 max:187 slept:8.0 shoes: Altra Lone Peak 4.0

Out and back Getchell

Strength (mostly arms) 20:00 [2]

12 PM

Hike/Walk (Snowshoe) 1:30:00 [3] 4.5 mi (20:00 / mi) +350ft 18:38 / mi

Piedmont - Deerslayer and Stovetop - trying to help get the bike trails packed.
5 PM

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

Friday Dec 28, 2018 #

12 PM

Run (Regular Run) 54:23 [3] 4.34 mi (12:32 / mi) +856ft 10:33 / mi
ahr:171 max:186 slept:7.5 shoes: Altra Lone Peak 3.5 black

back home via Lincoln Park Dr. - Hutchinson - Chambersburg - MT after dropping off work truck - some walking sections for slogging through snow.
5 PM

Yoga (mini Ashtanga) 55:00 [1]
shoes: Manduka Eko Rubber

on my own

Thursday Dec 27, 2018 #

6 AM

Run (Durand, WI) 33:18 [3] 3.02 mi (11:02 / mi) +128ft 10:36 / mi
ahr:154 max:184 slept:7.0 shoes: Altra Lone Peak 3.5 black

slushy
5 PM

Bike (stationary) 30:00 [3]

first time I've seen the hotel exercise facility and laundry be the same room.

Strength (mostly arms) 10:00 [2]

Wednesday Dec 26, 2018 #

Note
slept:7.5 (rest day)

Now work is sabotaging my health - tomorrow I'll probably blame the weather

Tuesday Dec 25, 2018 #

Note
slept:7.5 (rest day)

too much running around and visiting for actual running

Monday Dec 24, 2018 #

9 AM

Run (Regular Run) 38:43 [3] 4.07 mi (9:31 / mi) +100ft 9:18 / mi
ahr:168 max:190 slept:8.0 shoes: Altra Kings 1.5

paved trail along west river parkway in Minneapolis

Sunday Dec 23, 2018 #

7 AM

Run long (Orange Street) 2:59:22 [3] 17.07 mi (10:30 / mi) +925ft 10:00 / mi
ahr:159 max:190 slept:7.5 shoes: Altra Lone Peak 4.0

mostly out and back Skyline - Orange St. - tacked on more Getchell and MT for 17 miles - felt OK

Saturday Dec 22, 2018 #

7 AM

Hike/Walk (strolling) 1:40:00 [2] 6.0 mi (16:40 / mi)
slept:7.5 shoes: Hoka Clifton 4

Walk down to Ursa Minor then out to post and back to field office - volunteering for the solstice 5k
2 PM

Bike (Salsa Mukluk) 1:04:34 [3] 7.71 mi (8:22 / mi) +531ft 7:52 / mi

kinda sluggish - glad to get out though - not much biking happening!

Strength (light weights) 20:00 [2]

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

Friday Dec 21, 2018 #

8 AM

Run (Trails) 1:30:18 [3] 7.84 mi (11:31 / mi) +680ft 10:39 / mi
ahr:170 slept:7.0 shoes: Altra Kings 1.5

SHT Brewer Loop CW via Okerstrom-Keenes
4 PM

Yoga (mini Ashtanga) 45:00 [1]
shoes: Manduka Eko Rubber

on my own - skipped intermediate vinyasas and closing sequence

Thursday Dec 20, 2018 #

7 AM

Run (Longish) 1:35:01 [3] 9.85 mi (9:39 / mi) +400ft 9:17 / mi
ahr:172 rhr:45 slept:7.5 weight:108lbs shoes: Altra Lone Peak 4.0

mostly out and back HTown - getting a little slick

Wednesday Dec 19, 2018 #

8 AM

Run (Regular Run) 56:40 [3] 6.06 mi (9:21 / mi) +260ft 8:59 / mi
ahr:161 max:188 slept:7.5 shoes: Altra Kings 1.5

out and back Shelby-Getchell with 12 ~30 second strides, 1 min rest on the way back.

Strength (body weight stuff) 10:00 [2]

4 PM

Run (Regular Run) 45:28 [3] 4.66 mi (9:45 / mi) +220ft 9:20 / mi
ahr:165 shoes: Hoka Clifton 4

roads around home - drizzly

Tuesday Dec 18, 2018 #

6 AM

Run (Regular Run) 50:50 [3] 5.13 mi (9:55 / mi) +250ft 9:28 / mi
ahr:158 max:178 slept:7.5 shoes: Altra Lone Peak 3.5 black

roads around home - pre-cookie baking extravaganza

Yoga (Sun Sals) 10:00 [1]
shoes: Manduka Eko Rubber

Monday Dec 17, 2018 #

Note
slept:7.5 (rest day)

with a massage!

Sunday Dec 16, 2018 #

8 AM

Run long (Longish) 1:58:39 [4] 12.0 mi (9:53 / mi) +520ft 9:30 / mi
ahr:150 rhr:50 slept:8.0 weight:108lbs shoes: Hoka Clifton 4

roads around home - legs definitely done for the week

Saturday Dec 15, 2018 #

Event: Chester Rim 5k
 
9 AM

Run (Warm up/down) 27:00 [3] 2.4 mi (11:15 / mi) +140ft 10:40 / mi
ahr:160 slept:8.0

For Chester Rim 5k

Run race (Chester Rim 5k) 36:25 [5] 3.58 mi (10:10 / mi) +460ft 9:04 / mi
ahr:177 shoes: Altra Kings 1.5

First couple miles fun, dead legs final climb - gotta start somewhere
3 PM

Bike (Salsa Mukluk) 1:10:10 [3] 7.98 mi (8:48 / mi) +460ft 8:20 / mi
ahr:96 max:142

Homebrew CCW - not very ambitious

Friday Dec 14, 2018 #

8 AM

Run (Longish) 1:39:05 [3] 10.04 mi (9:52 / mi) +430ft 9:29 / mi
ahr:175 max:187 slept:8.0 shoes: Altra Lone Peak 3.5 black

out and back Shelby-Getchell-HTown
3 PM

Bike (Salsa Mukluk) 1:00:19 [3] 7.73 mi (7:48 / mi) +500ft 7:21 / mi
ahr:125 max:148

Piedmont and Brewer

Thursday Dec 13, 2018 #

8 AM

Run (Longish) 1:42:10 [3] 8.6 mi (11:53 / mi) +680ft 11:03 / mi
ahr:150 max:190 rhr:47 slept:8.0 weight:107lbs shoes: Altra Lone Peak 4.0

Okerstrom-Snomo-Brewer Loop-Snomo-Getchell-Morris Thomas - nice morning
2 PM

Hike/Walk (strolling) 45:00 [2] 3.0 mi (15:00 / mi)
shoes: Hoka Clifton 4

from work to YMCA and back - Lake and sidewalks

Wednesday Dec 12, 2018 #

8 AM

Bike (Salsa Mukluk) 1:19:40 [3] 10.11 mi (7:53 / mi) +433ft 7:34 / mi
slept:7.5 weight:108lbs

To work via DT and Lincoln Park Drive - walked some icy patches
2 PM

Bike (Salsa Mukluk) 1:37:42 [3] 10.07 mi (9:42 / mi) +1140ft 8:46 / mi
ahr:135 max:162

Back home from work - tired legs! But rode more of the icy spots!

Run (Regular Run) 43:38 [3] 4.03 mi (10:50 / mi) +174ft 10:24 / mi
ahr:173 max:192 shoes: Altra Kings 1.5

Roads around home - legs still tired

Yoga (easy/stretchy) 15:00 [0]
shoes: Manduka Eko Rubber

Tuesday Dec 11, 2018 #

8 AM

Run (Strides) 1:00:13 [3] 6.11 mi (9:51 / mi) +275ft 9:27 / mi
ahr:168 max:184 slept:8.0 shoes: Altra Lone Peak 4.0

Out and back Shelby-Getchell with 10 ~100m strides, 1 minute rest on the way back - damp and chilly!

Strength (mostly arms) 20:00 [3]

1 PM

Bike (Salsa Mukluk) 1:32:37 [3] 9.97 mi (9:17 / mi) +680ft 8:44 / mi

Lolly-Homebrew-Lower Burner-Deerslayer - from home - seems like the harder direction

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

5 PM

Hike/Walk (strolling) 1:00:00 [2] 4.0 mi (15:00 / mi)
shoes: Altra Lone Peak 3.5

out and back Stebner to MG Road - a few nicely decorated houses, not necessarily worth the traffic though!

Monday Dec 10, 2018 #

7 AM

Run (Easy Run) 37:24 [3] 3.24 mi (11:33 / mi) +235ft 10:48 / mi
ahr:165 max:184 rhr:47 slept:8.0 weight:107.5lbs shoes: Altra Kings 1.5

out and back Okerstrom-Keenes-Mary Lane Drive - trying ice spikes, sounds like they may be needed for Chester on Saturday - help, but probably not enough for steep glare ice
2 PM

Bike (Salsa Mukluk) 1:02:23 [3] 7.68 mi (8:07 / mi) +530ft 7:37 / mi
ahr:123 max:157

Deerslayer - DT again
5 PM

Yoga (Ashtanga) 1:25:00 [1]
shoes: Manduka Eko Rubber

DVD - sore neck later - ick

Sunday Dec 9, 2018 #

7 AM

Run (Regular Run) 57:37 [3] 4.71 mi (12:14 / mi) +390ft 11:21 / mi
ahr:149 max:183 slept:7.0 shoes: Altra Kings 1.5

Okerstrom to Keenes connector to Snomo - took that to 1 mile south of home - I like my closer trail options!

Strength (mostly arms) 15:00 [2]

while making pancakes
12 PM

Bike (Salsa Mukluk) 1:37:38 [3] 10.07 mi (9:42 / mi) +620ft 9:10 / mi
ahr:129 max:184

out and back from home - Homebrew

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

Saturday Dec 8, 2018 #

7 AM

Run long (SHT) 3:11:19 [4] 14.28 mi (13:24 / mi) +1850ft 11:56 / mi
ahr:154 max:194 rhr:48 slept:7.0 weight:107lbs shoes: Altra Lone Peak 4.0

out and back from home to 24th - kinda tired, but needed to earn my TPB

Friday Dec 7, 2018 #

8 AM

Run (Easy Run) 35:01 [3] 3.45 mi (10:09 / mi) +150ft 9:45 / mi
ahr:162 max:177 rhr:48 slept:8.0 weight:107lbs shoes: Altra Kings 1.5

replicated yesterday's walk for stats
3 PM

Bike (Salsa Mukluk) 1:03:44 [3] 7.77 mi (8:12 / mi) +530ft 7:42 / mi
ahr:114 max:153

From home - Deerslayer - DT through Brewer - some icy spots OK with studded tires, a few I didn't even try though!

Yoga (Sun Sals) 10:00 [1]
shoes: Manduka Eko Rubber

Thursday Dec 6, 2018 #

8 AM

Hike/Walk (strolling) 53:00 [2] 3.45 mi (15:22 / mi) +150ft 14:45 / mi
slept:8.0 shoes: Altra Lone Peak 3.5

out and back Shelby-Getchell, little loop through Union Cemetery

Strength (mostly arms) 20:00 [2]

2 PM

Run (Regular Run) 49:45 [3] 6.08 mi (8:11 / mi) +300ft 7:49 / mi
ahr:170 shoes: Altra Lone Peak 3.5 black

Out and back Shelby-Getchell with strides in second half
C • Are you 6

Run intervals (strides) 8:00 [4] 1.0 mi (8:00 / mi)
max:190 shoes: Altra Lone Peak 3.5 black

8 ~1 min harder, 1 min rest

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

Wednesday Dec 5, 2018 #

6 PM

Run (Regular Run) 1:38:54 [3] 9.54 mi (10:22 / mi) +800ft 9:36 / mi
ahr:170 max:187 slept:6.0 shoes: Altra Lone Peak 4.0

Christmas Light Run! Through Piedmont neighborhoods with Lisa, Sam, Marcus, Ron - others in another group - I ran too and from home as well.

Tuesday Dec 4, 2018 #

6 AM

Run (Cushing, OK) 43:13 [3] 4.22 mi (10:14 / mi) +220ft 9:46 / mi
ahr:160 max:184 slept:7.0 shoes: Altra Kings 1.5

'Recovery'
4 PM

Yoga (mini Ashtanga) 55:00 [1]

skipped intermediate vinyasas

Monday Dec 3, 2018 #

5 AM

Run (Independence, KS) 1:06:26 [3] 6.91 mi (9:37 / mi) +120ft 9:27 / mi
ahr:172 max:185 slept:6.0 shoes: Altra Kings 1.5

Had trouble sleeping, but woke up early and figured I might as well run more. another out and back on some dirt roads with 10 ~100m strides, 1 min. rest after 4 miles. Good!
4 PM

Run (Cushing, OK) 38:31 [3] 3.91 mi (9:51 / mi) +150ft 9:30 / mi
ahr:167 max:184 shoes: Hoka Clifton 4

easy run, winding through neighborhood streets

Strength (mostly arms) 30:00 [2]

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

Sunday Dec 2, 2018 #

6 AM

Run (Independence, KS) 32:20 [3] 3.2 mi (10:06 / mi) +60ft 9:56 / mi
slept:7.0 shoes: Hoka Clifton 4

another out and back - head cold going away

Yoga (Sun Sals) 10:00 [1]

5 PM

Yoga (mini Ashtanga) 50:00 [1]

skipped intermediate vinyassas

Saturday Dec 1, 2018 #

6 AM

Run (Independence, KS) 30:09 [3] 3.0 mi (10:03 / mi) +50ft 9:54 / mi
slept:7.0 shoes: Altra Kings 1.5

Head cold slowly going away?
4 PM

Run (Independence, KS) 45:00 [3] 4.53 mi (9:56 / mi) +120ft 9:41 / mi
shoes: Altra Kings 1.5

I found a dirt road!

Strength (mostly arms) 30:00 [2]

Need to toughen up for Western States

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