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Training Log Archive: RASPUTIN

In the 7 days ending Sep 25, 2016:

activity # timemileskm+ft
  Running7 7:28:38 53.0(8:28) 85.29(5:16) 1410
  Total7 7:28:38 53.0(8:28) 85.29(5:16) 1410
averages - sleep:8.2 weight:185.1lbs

» now

Sunday Sep 25, 2016 #

slept:8.5 weight:185lbs

long run mid-morning. another scorcher... 90s and humid this pm.

Running 2:25:04 [3] 17.1 mi (8:29 / mi) +111ft 8:26 / mi
shoes: Ghost 9 Blue

cochrane shoals
~10:30-1. So HOT! damn

2x out and back to johnson ferry road.
first hour 7.2 mi chilling.
turnaround: felt tighness in r calf so took it easy.

added short out and back at end to get 17.1. OCD ?!

felt like I was jogging 10 min pace today

forgot HRM strap
no tunes, gel or water first lap (1:05)
wore old UD vest 2nd lap
synched down. not very good for running.

long flat miles me no likey mucho.
calves no likey

Saturday Sep 24, 2016 #

slept:10.5 weight:184.9lbs

short easy run planned today in the 95 degree heat, mid-day.
Ready for Georgia's record-smashing-heat summer to end.

Running 45:00 [3] 5.6 mi (8:02 / mi)
shoes: Ghost 9 Blue

home tready
after alla just before familyfest russian accousticsl jam

Friday Sep 23, 2016 #

Running 1:02:26 [3] 8.0 mi (7:48 / mi)
ahr:144 shoes: Ghost 9 Blue

Treadmill home garage lunch hr
Cooler, 87* but w humidity ass kicker

vo 10.8 :(

easy first mile then 7.8mph~

Thursday Sep 22, 2016 #

slept:8.5 weight:186lbs

Running 56:43 [3] 6.3 mi (9:00 / mi)
shoes: Ghost 9 Blue

Home-Jones Bridge
Easy pace
Twisty rooty rocky
Felt good
Not many cals prior wakeup-run time
500 at 7:30am

Wednesday Sep 21, 2016 #


Up before dawn to squeeze in hotel treadmill run. Asheville today, drive to Charlotte this PM. Evening flight home.
6 PM

Running 45:03 [3] 5.7 mi (7:54 / mi)
shoes: Ghost 9 Blue

Worked 8-11:45 w MC in asheville
Hauled ass 2hrs Asheville to charlotte Got on an early CLT-ATL.
1hr to get home in some traffic

88 degrees treadmill
1.5m easy 130hr slow wamup to 8' pace
Then 7:50 down to 7:30s keeping hr low 10s

Body feels good! Heat and humidity again.
Sweating buckets. Cmon, fall!!

Tuesday Sep 20, 2016 #


asheville 4pts. kind of like a holiday inn. downtown.
60 and misty morning. holy cow! been way too long.
two easy runs planned around doc visits today to explore
7 AM

Running 31:54 [3] 4.0 mi (7:59 / mi)
ahr:133 shoes: Brooks Launch3 Black

asheville hotel early treadmill
too busy to hit trail in am

MAF 7:18
felt easy
hot in there though!
maybe faster in cool dry conditions
6 PM

Running 1:02:28 [3] 6.3 mi (9:55 / mi) +1299ft 8:18 / mi
shoes: nike wildhorse3


Wow. This place is unreal!

Parked at bent creek, on the French broad River. Ran straight uphill 1.5m on the prkway bu accident, jumped on the Mountains to sea. . steep climb at 155-160hr to a lookout on the prkway. Flipped it, ran back all the way to arbitetum on MTS/Shut In Trail. Legs feel amazing. Lungs good. Pickups on way down.
Basically a fartlek run.

first run in nike wildhorse 3s. like em.

Monday Sep 19, 2016 #

slept:6.5 weight:184.4lbs (rest day)

Energy good sore throat not going away.
Up at 5.
ATL-RDU. 3 hr drive to BOONE.
Couple appts in Boone then taking blue ridge prkway to asheville. In Asheville til wed night. Colors are changing above 3,000'. Cool air here!
from Boone drove the Blue Ridge Parkway all the way to Asheville

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