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Training Log: RASPUTIN

In the last 7 days:

activity # timemileskm+ft
  Running7 5:40:37 38.25(8:54) 61.56(5:32) 341
  Cycling1 30:00 9.3(18.6/h) 14.97(29.9/h)
  Total8 6:10:37 47.55(7:48) 76.53(4:51) 341
averages - sleep:7.9 weight:199.9lbs
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Friday Jul 21 #

Note
slept:8.0 weight:198lbs

Running 45:03 [3] 5.25 mi (8:35 / mi)
ahr:142 shoes: GHOST 10 Wide Size 10

garage treadmill 5pm

90 degrees, over 85% humidity

sauna

hr moving towards 150 at end..heat.
avg 142
buckets

will go over my 30mpw cap this week.
body feeling good. rolling along ez miles.

Thursday Jul 20 #

Note
slept:7.66 weight:202lbs

10-1:30
2-7
no breakfast yesterday, just two epic bars at airport for dinner.

Running 54:10 [3] 6.2 mi (8:44 / mi)
shoes: GHOST 10 Wide Size 10

treadmill 8pm
home garage
waterfalls
shoes full of sweat
literally making SQUISH SQUISH sound last 15'

87 dwgrees, 90% humidity. bought a real thermometer to measure heat/humidity!!

201 lbs before
197.6 lbs after

no breakfast today just water and coffee
grassfed burger on a greens salad + 1.5 deviled egg for lunch 1pm
no cals before run.
smallish dinner 9:30pm + IPA

Wednesday Jul 19 #

6 AM

Note
slept:7.5

fort lauderdale westin by highway
busy day in miami then FLL-ATL home tonight by 8:30
early morning emails by the pool then short easy run
7 AM

Running (treadmill) 30:00 [3] 3.4 mi (8:49 / mi)
shoes: GHOST 10 Wide Size 10

westin ft lauderdale
fasted of course
took 2 mi to loosen up
7am
coffee and water before

no cals after. will go til late lunch before any cals.
9 PM

Note

FLL-ATL flight delayed over an hour on the tarmac. glad I had an upgrade at least and some space. got home at 9pm.

Tuesday Jul 18 #

Note
slept:7.0 weight:199.6lbs

Up early. ATL-MIA.

Running 47:29 [3] 5.2 mi (9:08 / mi)
shoes: GHOST 10 Wide Size 10

fort lauderdale hotel parking lot and path .8m out and backs

DRRRRENCHED! heat humidity max

early wakeup, flight, in car (hertz rental camaro ss convertible?!) all day.

Monday Jul 17 #

Note
slept:8.0 weight:199lbs

weight below 200 for first time in forever. gotta keep the momentum.
body feeling good
just the L quad deep soreness, warms up and L achilles notmal morning tightness/soreness, L shoulder hanging on by a thread, keep up the PT this week in miami.

Running 46:28 [3] 5.4 mi (8:36 / mi)
shoes: GHOST 10 Wide Size 10

fasted,
only water and 2 cups coffee from 6am wakeup to 12:15 run in brutal heat/humidity garage treadmill. waterfalls.
scale says "only" 3.5lbs water loss.
5 PM

Cycling (gym spin bike) 30:00 [3] 9.3 mi (18.6 mph)

Sunday Jul 16 #

5 PM

Running (easy base) 1:05:00 [3] 7.6 mi (8:33 / mi)
shoes: GHOST 10 Wide Size 10

anytime roswell treadmill

super easy 2mi
then easy pe but HR bldg to steady high 140s just 8:20s

felt good but dehydrated.

Saturday Jul 15 #

Note
slept:9.0 weight:201lbs

8:30-6am

Running 52:27 [3] 5.2 mi (10:05 / mi) +341ft 9:30 / mi
shoes: nike wildhorse3

jones bridge 1pm
fasted
last cals 7pm

energy perfect!

easy then some fartlek sprints

drenched!!!!!!

body feels good.
L quad, lateal half way down slight tweak
easy

weighed before and after. 201 and 196

5lbs sweat loss in 53 mins~, and it was 15 degrees cooler than last few days.

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