Training Log Archive: RASPUTIN

Up 2:30-3:15 w sasha
Up early, drive 2hrs15 to Hiawassee, Blairsville, back in time for papa duty before bed.

C • Right? 3

up at 5 to get lomg run done before mrs wakes up

Cochrane Shoals

first hour easy 140 7:50s
2nd hour slowed down to keep HR down
legs beat up after only 1:40. fine though.

1866 cals
cad 170 = 85
vert Osc: 9.2

these Launch3s never dry. perpetual soggy sweat sponges.
never had shoes like this. or maybe it is just living in the south.

fell asleep at 8:00 last night. woke up for a bit then slept 11 more hrs.
R ankle still slightly tight, sore r sode above ankle, on top of foot, andlarge ankle bones inside. stretched hell out of ligaments. this is only time I am happy to have laxity and stretchy ligaments in all of my joints. take the good with the bad! shorter run today before long one mañana.

home
noon, 88 degrees
treadmill
2 miles easy, 120hr 8:30, 130s, 8:15
1. 8mph, 145
2 8mph, 147
3 7.75 mph, 149
then 7.2-7.5 mph easy to finish
last 800m 8.5mph hammys HAPPY! wow
R ankle 100% during
L achilles slightest soreness
~1200 cals

dinner and drinks in durham w sweney last night
crashed 11:30, up 4:30am

RDU is a clean pleasant convenient modern airport.
6:20 RDU-ATL. fast transition to 2.5-3hr drive.
then work 12-5pm Blairsville.
hope to run N. GA this evening after a long day.
then 2hr drive home tonight.

raleigh hotel
morning fasted just one cup coffee one small bot water

26' warmup
5' tabata

Raleigh, NC

UMSTEAD Park
Big multi-use parking lot.Sycamore Trail

Tempo

Easy 3m warmup on narrow singletrack roots and rocks. Then building over a mile to >5k pace, 5:50s on gravel. Couple mins at peak pace. Felt weird so Water stop, then repeated, adding more time climbing rocks n roots at high HR. 2nd time got HR to mid 170s.

planned on going longer but rolled R ankle badly at 4 miles.
risk mgmt.
90, humid. 5:15pm

4:30 wakeup tomorrow, 7am flight to ATL.
Then 3hr drive ATL to Hiawassee.

Cad 164 (lame)
Vert osc 9.4 lame
771 cals

ATL-CLT 7am flight
Up 4:45
Work charlotte 9:30-6pm
Drive 2.5hrs to Raleigh

jones bridge road laps plus tr

R hammy still sore but not too tight while running.
4am wakeup mañana. 3 days in Charlotte, Raleigh.