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Training Log: RASPUTIN

In the last 7 days:

activity # timemileskm+ft
  Running4 5:28:55 40.8(8:04) 65.66(5:01) 2191
  Total4 5:28:55 40.8(8:04) 65.66(5:01) 2191
averages - sleep:8.1 weight:187.5lbs
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2:04
0:00
SaSuMoTuWeThFr

Friday Nov 24 #

Note
slept:8.0

epic mealtime last night w garkusha's. PR.
slept at matt/lees in greenville.
brekky in greenville then looking at a couple houses.
run easy later this PM.

Thursday Nov 23 #

Running (Treadmill) 1:09:23 [3] 10.0 mi (6:56 / mi)
shoes: GHOST 10 wide Gray

treadmill 11am after lazy morning, two pieces of punpkin pie, 50g cho of oatmeal.

few miles 7:40 down to 7,
then 6:50 down to 6:22 last mile-still mouth closed no prop and rpe steady. hammys slightly tight otherwise felt like marathon pace effort. progress! legs just not used to ~6pace turnover lately. fix that, stay injury free and drop 15lbs and we’re in business.

Even 9.4mpg ft steady breathing thru nose.
at 188lbs too

Wednesday Nov 22 #

Note
slept:8.5 weight:187lbs

5 PM

Running 1:17:22 [3] 8.8 mi (8:48 / mi) +695ft 8:11 / mi
shoes: Nike Wildhorse 4

Home- Jones bridge park out and back along the chattahoochee.

right when I finished Garmin 920x said “ready”. lol
missed first .2 bit otherwise seemed to work. HR still won’t connect.

maybe a PR on this course and today was strictly easy to steady PE, jogging basically. only on flat road was pace even under 7:30.

Tuesday Nov 21 #

Note
slept:8.0

Running (treadmill) 57:23 [3] 8.0 mi (7:10 / mi)
shoes: GHOST 10 wide Gray

easy to steady

7:30 warmup 5k
then ~7:00 pace 5k
rest 6:40s dropping to 6:30 last mile
6:30 still felt like same RPE, just chilling, first deepening of breath.
unlikely I could hold 6:30 at that PE/HR lactate for very long but progress nonetheless. felt effortless.
more sam harris and
jordan peterson podcasts

Monday Nov 20 #

Note
slept:8.0 weight:188lbs

Note
(rest day)

w sasha, rest day.
big block of running next 6 days before recovery week + birthday boulder steamboat ski trip.

Sunday Nov 19 #

Running 2:04:47 [3] 14.0 mi (8:55 / mi) +1496ft 8:06 / mi
shoes: Nike Wildhorse 4

Two Laps Laurel Ridge Buford Dam
twisty rocky rooty singletrack covered in bright leaves.
roll the dice!

1st Lap PR 31:59. Only picked it up last mile. Felt fresh, went w it.
fastest I have ever run this loop by over 2mins.

Lap 2 chillin 34:55 would have been close to old PR.
Garmin mileage way off and not even consistent between the two identical laps.
Mile markers say laps are 3.8 miles. Garmin said 3.35 and 3.65

after 2nd lap, ran across the dam, and down to the west side of the river. nice prk! trout hatchery. took that singletrack down to end and back plus a lap around parking. nice grind climbing out. R upper hammy slightly tired on last mile. good! had to keep it short, looking at houses before alla’s concert.

Saturday Nov 18 #

Note
slept:8.0 (rest day)

matt and lee visiting from greenville all day with their pooches. alla not feeling well after. then she had her soprano practice. log papa points and rest up for tomorrow’s deposit.
rest day.

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