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Training Log Archive: ljbean

In the 31 days ending Aug 31, 2019:

activity # timemileskm+ft
  Run28 37:15:58 188.72(11:51) 303.71(7:22) 17246
  Bike11 12:13:32 115.24(6:22) 185.46(3:57) 6847
  Hike/Walk5 5:39:52 18.14(18:44) 29.19(11:39) 1030
  Yoga12 4:50:00
  Strength10 3:25:00
  Total49 63:24:22 322.1 518.37 25122
  [1-5]49 63:14:22
averages - sleep:7.3 rhr:40 weight:108.1lbs

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Saturday Aug 31, 2019 #

8 AM

Run (SHT) 2:10:00 [3] 10.47 mi (12:25 / mi) +1160ft 11:14 / mi
ahr:150 max:188 slept:7.0 weight:107lbs shoes: Altra Lone Peak 4.0 gray

out and back Okerstrom-Haines-SHT through Brewer - felt decent - rounded down ~10 minutes for chatting stops on the way home - Anna Lahti and Kaelyn Williams, then Ron Hendrickson, then Michael Koppy
3 PM

Bike (MTB) 1:40:00 [3] 12.35 mi (8:06 / mi) +1050ft 7:30 / mi
ahr:115 max:149 shoes: Juliana Furtada 27.5

Mount Ashwabay - most of the easy and intermediate trails - pretty fun

Friday Aug 30, 2019 #

7 AM

Yoga (easy) 15:00 [1]
rhr:36 slept:6.0

Strength (mostly arms) 15:00 [2]

6 PM

Run (Easy Run) 31:53 [3] 3.06 mi (10:25 / mi) +130ft 10:01 / mi
ahr:161 max:170 slept:6.0 shoes: Hoka Clifton 4

out and back Getchell - long day of travel, kinda felt like garbage

Thursday Aug 29, 2019 #

5 AM

Run (Joplin, MO) 37:21 [3] 3.57 mi (10:28 / mi) +140ft 10:05 / mi
ahr:164 max:173 slept:6.0 shoes: Hoka Clifton 4

better than nothing

Wednesday Aug 28, 2019 #

6 AM

Run (Joplin, MO) 46:15 [3] 4.49 mi (10:18 / mi) +130ft 10:02 / mi
ahr:159 max:169 slept:7.0 shoes: Hoka Clifton 4

around neighborhoods

Monday Aug 26, 2019 #

7 AM

Yoga warm up/down (Sun Sals + easy) 20:00 [1]
slept:8.0 weight:108lbs shoes: Manduka Eko Rubber

6 PM

Run (Minot, ND) 51:11 [3] 5.08 mi (10:05 / mi) +170ft 9:46 / mi
shoes: Hoka Clifton 4

neighborhood streets and paths

Strength (mostly arms) 30:00 [2]

Sunday Aug 25, 2019 #

10 AM

Bike (MTB) 1:17:40 [3] 10.39 mi (7:29 / mi) +720ft 7:01 / mi
ahr:112 max:154 slept:7.5 shoes: Juliana Furtada 27.5

from home through Piedmont and Brewer - not bad at all
3 PM

Bike (Kona-Jake) 8:00 [2] 2.1 mi (3:49 / mi)

from home to Highland Getchell

Hike/Walk (SHT) 1:59:52 [3] 6.14 mi (19:31 / mi) +1030ft 16:51 / mi
ahr:120 shoes: Altra Timp Blue

Brewer loop, plus new section to Haines, then back down Keene Creek section a bit - good

Bike (Kona-Jake) 11:21 [3] 2.1 mi (5:24 / mi) +217ft 4:55 / mi
ahr:124 max:151

back home

Saturday Aug 24, 2019 #

9 AM

Run long (SHT) 6:35:10 [4] 26.25 mi (15:03 / mi) +4230ft 13:04 / mi
ahr:146 max:188 rhr:40 slept:8.0 weight:107lbs shoes: Altra Lone Peak 4.0 gray

out and back from home SHT to Ely's, plus loop
tired legs, wasn't sure a full marathon would happen, but got through!
left foot a little angry, but didn't get worse
drank the full 70 oz of water

Friday Aug 23, 2019 #

7 AM

Run warm up/down 45:18 [3] 4.75 mi (9:32 / mi) +200ft 9:10 / mi
rhr:40 slept:8.0 weight:107lbs shoes: Altra Timp Blue

out and back Shelby-Getchell - with strides 2nd half

Run tempo (tempo intervals) 10:00 [4] 1.3 mi (7:42 / mi) +100ft 7:10 / mi
shoes: Altra Timp Blue

10 ~ 1 min strides/faster effort - good

Strength (mostly arms) 30:00 [2]

3 PM

Bike (Kona-Jake) 1:20:30 [3] 19.3 mi (4:10 / mi) +760ft 4:01 / mi
ahr:122 max:160

roads around Proctor, Hermantown - maybe a little much long-run-eve

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

Thursday Aug 22, 2019 #

8 AM

Bike (MTB) 1:07:30 [3] 9.4 mi (7:11 / mi) +660ft 6:44 / mi
ahr:101 max:150 rhr:40 slept:7.5 weight:107.5lbs shoes: Juliana Furtada 27.5

from home - Deerslayer-Lower Burner-Foxx Rocks-tunnel-Lower Burner-Deerslayer

not awesome
5 PM

Yoga (Ashtanga) 1:05:00 [1]
shoes: Manduka Eko Rubber

on the deck

Wednesday Aug 21, 2019 #

8 AM

Yoga (Sun Sals) 10:00 [1]
rhr:42 slept:7.5 shoes: Manduka Eko Rubber

Run (trails!) 1:42:39 [3] 8.48 mi (12:06 / mi) +856ft 11:03 / mi
ahr:156 max:185 shoes: Altra Kings 1.5 blue

to work via Keene-SHT
2 PM

Run (trails!) 2:31:59 [3] 11.68 mi (13:01 / mi) +1739ft 11:24 / mi
ahr:140 max:180 shoes: Altra Timp Blue

home from work via SHT-Lollygagger-Homebrew - better than expected

Tuesday Aug 20, 2019 #

7 AM

Run (trails!) 1:33:41 [3] 8.06 mi (11:37 / mi) +840ft 10:35 / mi
ahr:165 rhr:35 slept:6.0 weight:108lbs shoes: Altra Lone Peak 4.0 gray

from home - Keene-Foxx-Upper Burner-Merritt - should be seeking out the technical trails in preparation for Marji!
11 AM

Hike/Walk (strolling) 45:00 [2] 2.5 mi (18:00 / mi)
shoes: Altra Kings 1.5 blue

from work to library and back
4 PM

Bike (Kona-Jake) 1:03:05 [3] 14.13 mi (4:28 / mi) +465ft 4:20 / mi
ahr:113 max:150

roads around H-Town
a little breezy
legs a little tired

Strength (mostly arms) 20:00 [2]

Monday Aug 19, 2019 #

6 PM

Bike (MTB) 48:58 [3] 7.71 mi (6:21 / mi) +490ft 5:59 / mi
ahr:116 max:156 slept:6.0 shoes: Juliana Furtada 27.5

from home - Deerslayer-Lower Burner-Lollygagger

Sunday Aug 18, 2019 #

5 AM

Run (Laredo, TX) 45:41 [3] 4.49 mi (10:10 / mi) +120ft 9:55 / mi
ahr:116 max:136 slept:6.0 shoes: Hoka Clifton 4

same roads as yesterday
4 PM

Run (Laredo, TX) 41:47 [3] 4.07 mi (10:16 / mi) +155ft 9:55 / mi
ahr:132 max:170 shoes: Altra Timp Blue

same paths as yesterday

Strength (mostly arms) 20:00 [2]

Yoga (easy) 10:00 [0]

Saturday Aug 17, 2019 #

5 AM

Run (Laredo, TX) 45:46 [3] 4.57 mi (10:01 / mi) +120ft 9:46 / mi
ahr:119 max:150 slept:6.0 shoes: Hoka Clifton 4

roads
6 PM

Run (Laredo, TX) 41:31 [3] 4.0 mi (10:23 / mi) +140ft 10:03 / mi
ahr:121 max:139 shoes: Altra Timp Blue

paths

106F

Yoga (Sun Sals) 10:00 [1]

Thursday Aug 15, 2019 #

5 AM

Run (Laredo, TX) 40:33 [3] 4.03 mi (10:04 / mi) +131ft 9:46 / mi
ahr:110 max:136 slept:6.5 shoes: Hoka Clifton 4

roads
6 PM

Run (Laredo, TX) 36:34 [3] 3.62 mi (10:06 / mi) +105ft 9:50 / mi
ahr:125 max:140 shoes: Altra Timp Blue

107F! Had to try it - took a couple miles to feel crappy
C • Heat! 2

Strength (mostly arms) 15:00 [2]

Wednesday Aug 14, 2019 #

5 AM

Run (Laredo, TX) 37:14 [3] 3.38 mi (11:01 / mi) +85ft 10:46 / mi
ahr:121 max:149 slept:6.0 shoes: Altra Timp Blue

several stops/walks to avoid skunks - early morning might have to be on roads
7 PM

Yoga (mini-Ashtanga) 25:00 [1]

through standing poses

Tuesday Aug 13, 2019 #

5 AM

Run (Laredo, TX) 22:27 [3] 2.11 mi (10:38 / mi) +80ft 10:16 / mi
ahr:109 max:125 slept:6.5 shoes: Hoka Clifton 4

Gotta get used to early mornings again
7 PM

Strength (mostly arms) 10:00 [2]

better than nothing

Monday Aug 12, 2019 #

8 AM

Run (Laredo, TX) 52:41 [3] 5.13 mi (10:16 / mi) +125ft 10:02 / mi
ahr:120 max:147 slept:8.0 shoes: Altra Timp Blue

mostly paved paths by Lake Casa Blanca

Sunday Aug 11, 2019 #

5 PM

Hike/Walk (Laredo, TX) 1:10:00 [2] 4.0 mi (17:30 / mi)
slept:7.0 shoes: Hoka Clifton 4

105F - I didn't die

Saturday Aug 10, 2019 #

8 AM

Run long (SHT) 3:48:53 [3] 17.5 mi (13:05 / mi) +2520ft 11:31 / mi
ahr:150 slept:8.0 weight:109lbs shoes: Altra Lone Peak 4.0 gray

from home - out and back SHT to bottom of Spirit, then back through Brewer-Haines-Okerstrom. Not bad, little tired at the end - feet OK - tender toward end

Friday Aug 9, 2019 #

7 AM

Run (Easy Run) 34:01 [3] 3.46 mi (9:50 / mi) +195ft 9:20 / mi
ahr:158 slept:8.0 shoes: Altra Kings 1.5 blue

little out and backs around home - left arch pretty sore/tight first 1/4 mile - then all felt fine

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

12 PM

Hike/Walk (strolling) 1:00:00 [2] 3.5 mi (17:09 / mi)
shoes: Altra Timp Blue

Lakewalk
3 PM

Bike (MTB) 1:16:06 [3] 10.24 mi (7:26 / mi) +710ft 6:58 / mi
ahr:120 max:160 shoes: Juliana Furtada 27.5

From home - Deerslayer-Lower Burner-Foxx Rocks-Homebrew-Lollygagger

Thursday Aug 8, 2019 #

7 AM

Run (Easy Run) 29:00 [3] 3.0 mi (9:40 / mi) +160ft 9:12 / mi
rhr:39 slept:6.5 weight:110lbs shoes: Altra Timp Blue

roads around home

Strength (mostly arms) 20:00 [2]

3 PM

Run (SHT) 1:11:21 [3] 6.71 mi (10:38 / mi) +565ft 9:51 / mi
ahr:144 shoes: Altra Lone Peak 4.0 gray

from home - Okerstrom-Keenes-Brewer SHT-Stebner
felt great

Wednesday Aug 7, 2019 #

7 AM

Run (Billings, MT) 1:34:00 [3] 8.8 mi (10:41 / mi) +630ft 10:00 / mi
ahr:158 rhr:43 slept:7.0 shoes: Altra Kings 1.5 blue

out and backs and loops on neighborhood streets and trails

Tuesday Aug 6, 2019 #

6 PM

Hike/Walk (Billings, MT) 45:00 [2] 2.0 mi (22:30 / mi)
slept:7.0 shoes: Altra Kings 1.5 blue

strolling out and back Mountain View Blvd

Monday Aug 5, 2019 #

5 PM

Run (Regular Run) 1:00:53 [3] 6.0 mi (10:09 / mi) +320ft 9:40 / mi
ahr:134 slept:7.5 shoes: Altra Timp Blue

out and back Getchell - some light rain

Strength (mostly arms) 15:00 [2]

Yoga (easy) 10:00 [1]

Sunday Aug 4, 2019 #

7 AM

Run long (SHT) 2:14:46 [3] 10.52 mi (12:49 / mi) +1330ft 11:26 / mi
ahr:148 max:183 slept:7.5 shoes: Altra Lone Peak 4.0 gray

from home - SHT Brewer and Piedmont - OK
3 PM

Bike (MTB) 1:14:19 [3] 10.0 mi (7:26 / mi) +575ft 7:03 / mi
ahr:130 max:155 shoes: Juliana Furtada 27.5

from home - out and back Lollygagger-Homebrew

Saturday Aug 3, 2019 #

8 AM

Run (Lester) 1:27:00 [3] 6.76 mi (12:52 / mi) +520ft 12:00 / mi
ahr:147 max:187 rhr:45 slept:7.0 weight:109lbs

UMTR run - there was 6 of us - kind of a 'fail' on event promotion? Still fun, new people, haven't been to Lester in a long long time - and tried Merrell trail shoes (not bad, but probably won't buy) - a little excessive on the mid-run stops to chat - I chopped off 13 minutes from recorded time
5 PM

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

skipped most vinyassas

Friday Aug 2, 2019 #

8 AM

Run (Easy Run) 36:23 [3] 3.38 mi (10:46 / mi) +250ft 10:04 / mi
ahr:141 max:170 slept:8.0 shoes: Altra Kings 1.5 blue

Keenes

Strength (mostly arms) 30:00 [2]

3 PM

Bike (MTB) 1:16:12 [3] 10.15 mi (7:30 / mi) +690ft 7:03 / mi
ahr:136 max:165 shoes: Juliana Furtada 27.5

from home - Deerslayer-Lower Burner-Foxx Rocks-Lollygagger-Homebrew

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

skipped intermediate vinyassas - on the deck!

Thursday Aug 1, 2019 #

8 AM

Bike (MTB) 49:51 [3] 7.37 mi (6:46 / mi) +510ft 6:21 / mi
ahr:114 max:152 slept:8.0 weight:109lbs shoes: Juliana Furtada 27.5

From home - Scarface-Upper Burner-Lower Burner-Deerslayer
good

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