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Training Log Archive: ljbean

In the 7 days ending Sep 4, 2019:

	activity	#	time	miles		km		+ft
	Run	6	7:57:41	42.8	(11:10)	68.88	(6:56)	3936
	Bike	3	2:57:22	28.55	(6:13)	45.95	(3:52)	2044
	Hike/Walk	2	1:28:00	5.0	(17:36)	8.05	(10:56)
	Strength	2	30:00
	Yoga	2	30:00
	Total	12	13:23:03	76.35		122.88		5980
averages - sleep:7.7 rhr:40 weight:108.5lbs

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Wednesday Sep 4, 2019 #

8 AM

Hike/Walk 33:00 [2] 2.0 mi (16:30 / mi)
rhr:39 slept:7.5 weight:110lbs shoes: Altra Kings 1.5 blue

out and back Shelby-Getchell

Bike (Kona-Jake) 31:20 [3] 8.1 mi (3:52 / mi) +148ft 3:48 / mi
ahr:117 max:163

to work via Skyline-24th

2 PM

Bike (Kona-Jake) 46:02 [3] 8.1 mi (5:41 / mi) +846ft 5:10 / mi
ahr:113 max:154

Home from work via 24th and Skyline

6 PM

Run (warm up) 24:00 [3] 2.0 mi (12:00 / mi) +184ft 11:02 / mi
ahr:149 max:176 shoes: Altra Timp Blue

Little warm up - mostly with Sam, Marcus, and Mae - includes a few minutes walking after the race delayed 15 minutes

Run tempo (NMTC-Lester) 58:06 [4] 6.54 mi (8:53 / mi) +522ft 8:16 / mi
ahr:173 max:194 shoes: Altra Timp Blue

After being sluggish and crabby and not wanting to run, started easy, made myself enjoy the beautiful evening and woods and trail and enjoyed myself after a couple miles - even managed to feel speedy and made every mile a little faster! First mile 11:02, final full mile 7:42, pace for last half mile (downhill, mind you) 6:27!! A few twinges in the ankle, but didn't get worse.

C • Fun 2

Tuesday Sep 3, 2019 #

8 AM

Yoga (Sun Sals) 15:00 [1]
slept:8.0 shoes: Manduka Eko Rubber

4 PM

Run (Regular Run) 1:00:23 [3] 6.05 mi (9:59 / mi) +300ft 9:32 / mi
ahr:171 max:185 shoes: Altra Timp Blue

out and back Getchell - OK
ankle might do better with left side of the road

Strength (mostly arms) 15:00 [2]

Monday Sep 2, 2019 #

12 PM

Run (SHT) 2:15:58 [3] 11.11 mi (12:14 / mi) +1500ft 10:51 / mi
ahr:166 max:193 rhr:45 slept:7.0 shoes: Altra Lone Peak 4.0 gray

after too much holiday/wedding weekend fun
left ankle is being obnoxious - sure it is tight calves pulling on stuff again

Sunday Sep 1, 2019 #

7 AM

Hike/Walk (strolling) 55:00 [2] 3.0 mi (18:20 / mi)
slept:6.5 shoes: Altra Timp Blue

out and back Lenawee (?) road - Herbster, WI

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

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