Training Log Archive: RASPUTINIn the 7 days ending Jul 12, 2016:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||
|
|
|
|
|
| ||||||||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||
Tuesday Jul 12, 2016 #
Note
slept:7.5 weight:198.4lbs
W rep in Marrietta/SS today. Mid 90s
Legs still recovering.
Bourbon of the week: Noah's Mill
Spin Bike 1:00:00 [3] 18.6 mi (3:14 / mi)
Running 35:00 [3] 4.2 mi (8:20 / mi)
shoes: Brooks Launch3 Black
after work
answering work texts while running er jogging
ez 7.0 to steady 7.6
Monday Jul 11, 2016 #
Note
slept:8.0 weight:199.4lbs
Spin Bike 1:00:00 [3] 18.6 mi (3:14 / mi)
c2 ROWING 10:00 [3] 2.5 km (4:00 / km)
Strength Training 30:00 [3]
Sunday Jul 10, 2016 #
Note
slept:7.5 weight:200.4lbs
Running 2:14:58 [3] 10.4 mi (12:59 / mi) +4236ft 9:22 / mi
shoes: NB Leadville v3
Byron Herbert Reece trailhead
Blood Mtb
Slaughter Creek
Jarrard Gap
return
watch turned off after 3mins. caught it at the Freeman-AT Intersection.
guess hit blood mtn easy :38?
1.93. 34:01. + 1494 (missing 5'?) added later recalc
slow. 10:45-10:10
4.64 Jarrard Gap (mi 5)
1:03. +1654 total
"neels gap 5mi" sign
Blood Mtn 1:45
prking lot Car 2:10
brought two bottles just water
no calories
felt fine!
legs weak and tired on first climb up Blood Mtn but felt better as run progressed even without cals.
yesterday's deep ass to grass goblet pause squatathon plus today = legs got awesomed this weekend.
Saturday Jul 9, 2016 #
Note
slept:9.0 weight:202lbs
carb fest yesterday. definitely over 200g. maybe 300g
wanted to run today; time not available.
Mobility 10:00 [3]
Spin Bike 1:00:00 [3] 18.6 mi (3:14 / mi)
fasted, 10:45am
820 cals
holding 11 last 30', 90-94rpm
solid energy, never hungry or bonky
most Kj I've put out in an hour all year.
Strength Training 1:00:00 [3]
KB goblet squats: 3x 10: 20-25-25
double Kb racked squats: 20x2, 20x2, 25x2 x10
Incline Bench Press: 25-35-45-45 x12
dbell curl: 25-35-35 x 10
Dbell Row: 35-45-45-45 x10
Air Squat: 4x10
dbell shoulder press: 5lbs-20lbs x 10. limiter. stopped.
rubber band external/internal rotation. green, red cords x 20-30 ext/int x 3. felt fine
Lat pull down machine: 70, 85, 100x15 , 3 sets. only felt shoulder as bar touched sternum.
knees/legs good
shoulder much better ROM.
first real full body workout in months!
Friday Jul 8, 2016 #
Note
slept:8.0 weight:200.5lbs
Spin Bike 1:00:00 [3] 18.6 mi (3:14 / mi)
c2 ROWING 1:39 [5] 0.5 km (3:18 / km)
Running 30:00 [3] 3.7 mi (8:06 / mi)
shoes: Brooks Launch3 Black
97 outside, hotter in garage. door open.
tough dealing w heat and a bit bonky(?)
gotta hydrate
Thursday Jul 7, 2016 #
Note
slept:7.5 weight:201.5lbs
Running 43:55 [3] 3.7 mi (11:52 / mi) +740ft 9:59 / mi
shoes: NB Leadville v3
First run in Leadville v3s. BOATS!
Easy pace, trying to keep L arm steady-ish.
shoulder very painful. Prob should have rested today.
Had orthopod inject capsule today. 1st injection was just for impingement,not in capsule.
Plan is to knock down inflammation, synovitis then push it, return to rehab and dbell strength training.
Surgery = 4 months rest more or less, wipes out summer and fall adventures.
Wednesday Jul 6, 2016 #
Note
slept:7.0 weight:202.5lbs
Note
Mama drove to freenville, asheville lunch mtg.
Little ripper finally walking. Huge!