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Training Log Archive: ljbean

In the 31 days ending May 31, 2019:

activity # timemileskm+ft
  Run26 48:08:58 245.25(11:47) 394.69(7:19) 23024
  Bike6 6:43:25 78.75(5:07) 126.74(3:11) 4160
  Yoga10 3:07:00
  Hike/Walk2 2:10:00 5.5(23:38) 8.85(14:41)
  Strength7 1:40:00
  Total41 61:49:23 329.5 530.28 27184
  [1-5]41 61:39:23
averages - sleep:6.9 rhr:42 weight:106.8lbs

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Friday May 31, 2019 #

7 AM

Run (Easy Run) 38:55 [3] 3.83 mi (10:10 / mi) +250ft 9:34 / mi
ahr:163 max:182 rhr:38 slept:5.0 weight:107.6lbs shoes: Altra Timp Blue

Okerstrom-Keenes-Haines-MT - OK
new shoes seem fine - better start than the previous Timps

Yoga (Sun Sals + easy) 20:00 [1]
shoes: Manduka Eko Rubber

4 PM

Bike (MTB) 1:00:00 [3] 8.0 mi (7:30 / mi) +1000ft 6:42 / mi
shoes: Juliana Furtada 27.5

Seely Pass north from OO near Hayward WI - guesstimate on time/distance/elevation - easy group ride to kick off weekend mountain bike clinic

Wednesday May 29, 2019 #

9 AM

Bike (Kona-Jake) 53:56 [3] 11.48 mi (4:42 / mi) +585ft 4:29 / mi
ahr:118 max:154 rhr:40 slept:5.0 weight:106.4lbs

putzing around Proctor and Htown

Strength (mostly arms) 10:00 [2]

3 PM

Hike/Walk (strolling) 55:00 [1] 2.5 mi (22:00 / mi)
shoes: Hoka Clifton 4

from work to SBX and library and back
heat training!
6 PM

Run (NMTC-Woodland) 40:27 [3] 3.46 mi (11:41 / mi) +275ft 10:52 / mi
ahr:141 max:182 shoes: Altra Lone Peak 3.5 black

felt alright just putzing along - nice and warm.

Tuesday May 28, 2019 #

Hike/Walk (strolling) 1:15:00 [1] 3.0 mi (25:00 / mi)
slept:8.0 shoes: Altra Kings 1.5 blue

around auburn - also a good mile or two in airports

Monday May 27, 2019 #

9 AM

Run long (WSER camp) 4:44:25 [3] 22.38 mi (12:43 / mi) +2703ft 11:24 / mi
ahr:161 max:195 slept:8.0 shoes: Altra Timp

Green Gate to Placer HS - did not finish on the track!! So much runnable in this section, I hope I have the legs for it during the race
~3,500' descending - quads pretty sore, but didn't seem to get worse

Sunday May 26, 2019 #

9 AM

Run long (WSER camp) 4:28:26 [3] 18.37 mi (14:37 / mi) +2425ft 12:59 / mi
ahr:148 max:186 slept:7.5 shoes: Altra Kings 1.5 blue

Foresthill to Drivers Flat - spent most of the run with Todd Rowe - maybe went a little slower, more hiking, than if on my own - but good company and I am still plenty sore. Happy for a shorter day with slightly gentler terrain ~4,000' descending.

Saturday May 25, 2019 #

8 AM

Run long (WSER Camp) 8:03:43 [3] 31.5 mi (15:21 / mi) +5138ft 13:18 / mi
ahr:148 max:195 slept:7.5 shoes: Altra Timp

Robinson Flat to Foresthill - trekking through snow first 7 miles, then WSER dirt! Long climbs, more long decents (~9,000' down). Ran a little with Janet Hausken, a few strangers, I mostly concentrated on my footing and listened to other conversations. Had one gel - got in some REAL potatoes, oreos, salted nut rolls, and fruit at aid stations. Quads getting sore last ~10 miles, not sure how the 40 miles in the next two days will go!
C • Nice miles! 5

Friday May 24, 2019 #

Note
(rest day)

travel from LAX (barf) to Sacramento - a little strolling in Auburn to the running store and for groceries.

Thursday May 23, 2019 #

Note
(rest day)

half day of work, less than 4 miles walked, ridiculous drive into Culver City to visit college roomie

Wednesday May 22, 2019 #

5 AM

Run (Lancaster, CA) 49:59 [3] 5.03 mi (9:56 / mi) +100ft 9:45 / mi
slept:6.5 shoes: Altra Timp

blustery
6 PM

Yoga (Sun Sals) 18:00 [1]

about 5 miles walked again

Tuesday May 21, 2019 #

6 PM

Strength (mostly arms) 15:00 [2]

closer to 5 miles walking today

Monday May 20, 2019 #

5 AM

Run (Lancaster, CA) 59:36 [3] 6.09 mi (9:47 / mi) +90ft 9:39 / mi
ahr:165 max:185 slept:6.0 shoes: Altra Timp

No snooze this morning - could get in a couple more miles!
closer to 8 miles walked per phone
6 PM

Yoga (mini-Ashtanga) 30:00 [1]

through standing poses

Sunday May 19, 2019 #

5 AM

Run (Lancaster, CA) 39:10 [3] 4.11 mi (9:32 / mi) +75ft 9:22 / mi
ahr:156 max:184 slept:6.0 shoes: Altra Timp

10 ~30sec. strides, 30 sec. rest in 2nd half - felt nice
phone says 7 miles walked during work day
7 PM

Yoga (Sun Sals) 15:00 [1]

Saturday May 18, 2019 #

5 AM

Run (Lancaster, CA) 40:46 [3] 4.11 mi (9:55 / mi) +90ft 9:43 / mi
slept:5.0 shoes: Altra Kings 1.5 blue

too anxious for good sleep, still glad I dragged myself out for a jog - phone says 6 miles walked at work
6 PM

Strength (mostly arms) 15:00 [2]

Yoga (easy) 10:00 [1]

Friday May 17, 2019 #

5 AM

Run (Lancaster, CA) 34:04 [3] 3.28 mi (10:23 / mi) +70ft 10:11 / mi
ahr:141 max:164 slept:6.5 shoes: Altra Kings 1.5 blue

Morning runs feel so much better, though not faster

Thursday May 16, 2019 #

6 PM

Run (Lancaster, CA) 34:58 [3] 3.37 mi (10:23 / mi) +45ft 10:15 / mi
ahr:168 max:184 slept:7.0 shoes: Altra Timp

weaving through the local neighborhood - felt like lead, at least some good walking at work - my phone says 7 miles.

Strength (mostly arms) 10:00 [2]

Yoga (easy) 10:00 [0]

Wednesday May 15, 2019 #

6 AM

Run (Lancaster, CA) 50:04 [3] 4.75 mi (10:32 / mi) +105ft 10:19 / mi
ahr:130 max:149 slept:7.0 shoes: Altra Timp

mostly sidewalks, a little dirt walks, may be hard pressed for trails.
C • Travel 4

Tuesday May 14, 2019 #

7 AM

Run (Regular Run) 50:22 [3] 5.06 mi (9:57 / mi) +200ft 9:36 / mi
rhr:47 slept:8.0 weight:108lbs shoes: Hoka Clifton 4

roads around home

Monday May 13, 2019 #

8 AM

Run (Easy Run) 36:32 [3] 3.43 mi (10:39 / mi) +180ft 10:09 / mi
ahr:134 max:153 rhr:44 slept:8.0 weight:108lbs shoes: Altra Kings 1.5 blue

road/shoulders around home
4 PM

Bike (Kona-Jake) 52:13 [3] 10.19 mi (5:07 / mi) +395ft 4:57 / mi
ahr:113 max:147

roads around home - tired legs

Strength (mostly arms) 20:00 [2]

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

Sunday May 12, 2019 #

7 AM

Run (Longish) 2:18:08 [3] 10.0 mi (13:49 / mi) +1500ft 12:06 / mi
ahr:155 slept:7.0 shoes: Altra Lone Peak 4.0

A little of an estimate on climb and distance - for some reason, the watch got stuck at 6.08 miles.
Trails! Okerstrom, Mary Lane, SHT Piedmont and Brewer - Brewer is a little soggy yet.
4 PM

Bike (Kona-Jake) 1:59:10 [3] 24.78 mi (4:49 / mi) +1270ft 4:35 / mi
ahr:114 max:141

around Proctor and Htown

Saturday May 11, 2019 #

8 AM

Run long (hilly) 5:49:26 [3] 31.27 mi (11:10 / mi) +4100ft 9:56 / mi
slept:7.5 shoes: Altra Timp

mostly out and back on hills: Highland/Getchell, 40th/Haines, Exhibition/28th/27th west, Lincoln Park Dr, Old Piedmont, 11th/8th/Orange St - tacked on a mile at the end to make it 50k - not amazing, not terrible.
C • Exactly 4

Friday May 10, 2019 #

8 AM

Run (Regular Run) 1:08:58 [3] 7.03 mi (9:49 / mi) +320ft 9:24 / mi
ahr:161 max:183 rhr:39 slept:8.0 weight:107lbs shoes: Altra Kings 1.5 blue

dirt shoulders around home

Thursday May 9, 2019 #

9 AM

Run (To Work) 58:02 [3] 6.29 mi (9:14 / mi)
rhr:45 slept:8.0 weight:108lbs shoes: Altra Timp

via Lincoln Park Drive - luckily only slushy for half - pretty clear down by the lake :)
2 PM

Run (Home from Work) 33:18 [3] 3.06 mi (10:53 / mi) +308ft 9:56 / mi
ahr:168 max:182 shoes: Altra Timp

To mom's -on 27th Ave. west - saw Claudia on the way

Run (To Home) 39:35 [3] 3.21 mi (12:20 / mi) +604ft 10:28 / mi
ahr:138 max:160 shoes: Altra Timp

after 1/2 hour layover at mom's - a lot of hiking to start up 27th and 28th

Strength (mostly arms) 15:00 [2]

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

Wednesday May 8, 2019 #

7 AM

Run (Easy Run) 35:41 [3] 3.4 mi (10:30 / mi) +200ft 9:56 / mi
ahr:138 max:167 rhr:43 slept:8.0 weight:107lbs shoes: Hoka Clifton 4

roads around home
6 PM

Run (NMTC-Magney) 38:00 [3] 4.0 mi (9:30 / mi) +330ft 8:49 / mi
ahr:165 max:185 shoes: Altra Kings 1.5 blue

out and back - Clyde Connector and DWP - rounded up because watch a bit wonky to start - cold/stiff to start, but had a nice cruise on the DWP (8:34 mile 3!)

Tuesday May 7, 2019 #

6 PM

Run (Regular Run) 1:08:30 [3] 6.88 mi (9:57 / mi) +345ft 9:30 / mi
ahr:157 max:167 slept:5.0 shoes: Altra Timp

Gravel and shoulders around home - felt a little icky after quick trip to ND, but a jog definitely helped!!

Monday May 6, 2019 #

Note

1 hour massage :)
C • Nice! 3
7 AM

Yoga (mini-Ashtanga) 30:00 [1]
slept:7.0 shoes: Manduka Eko Rubber

through standing poses

Sunday May 5, 2019 #

10 AM

Run (NMTC-Skyline) 1:36:53 [3] 10.0 mi (9:41 / mi) +700ft 9:05 / mi
ahr:161 max:177 slept:7.5 weight:105lbs shoes: Hoka Clifton 4

Wasn't sure about 10 miles - first half pretty sluggish, but not terrible - felt oddly good the second half and tried to be more efficient - not much more effort, but much faster! 50 minutes out, 47 minutes back.
4 PM

Bike (Kona-Jake) 1:05:01 [3] 14.14 mi (4:36 / mi) +500ft 4:27 / mi
ahr:140 max:167

pretty lovely afternoon for a bike ride around H-Town

Saturday May 4, 2019 #

7 AM

Run long 5:03:02 [4] 27.8 mi (10:54 / mi) +1950ft 10:13 / mi
ahr:164 max:189 rhr:42 slept:7.5 weight:106lbs shoes: Altra Timp

mostly out and back - Western Waterfront and DWP to tunnel - down Highland to start - up Kahunas and Proctor gravel to finish - too cold for a couple hours in the fog, then nice heat training once the sun came out. Left foot pretty tender by the end.
4 PM

Bike (Kona-Jake) 53:05 [3] 10.16 mi (5:13 / mi) +410ft 5:02 / mi
ahr:119 max:144

So windy! Had to remind myself this is a recovery pedal, don't care how slow - good to finally get out on the bike

Friday May 3, 2019 #

7 AM

Run (trails!) 1:25:55 [3] 7.42 mi (11:35 / mi) +775ft 10:32 / mi
ahr:159 max:186 rhr:42 slept:7.5 weight:105lbs shoes: Altra Lone Peak 4.0

Brewer Loop with out and back from home Okerstrom-Mary Lane
some soft spots, but not terrible

Strength (mostly arms) 15:00 [2]

5 PM

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

through standing poses

Wednesday May 1, 2019 #

5 AM

Run (Burlington, CO) 1:02:03 [3] 6.12 mi (10:08 / mi) +145ft 9:55 / mi
slept:6.5 shoes: Altra Kings 1.5 blue

foggy and drizzly - but good

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