Training Log Archive: RASPUTINIn the 7 days ending Sep 25, 2016:
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Sunday Sep 25, 2016 #
Note
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
~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 #
Note
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.
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
easy
after alla just before familyfest russian accousticsl jam
easy
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~
Cooler, 87* but w humidity ass kicker
vo 10.8 :(
easy first mile then 7.8mph~
Thursday Sep 22, 2016 #
Note
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
88*
2pm
Not many cals prior wakeup-run time
500 at 7:30am
Easy pace
Twisty rooty rocky
Felt good
88*
2pm
Not many cals prior wakeup-run time
500 at 7:30am
Wednesday Sep 21, 2016 #
Note
slept:7.0
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!!
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 #
Note
slept:8.0
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
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
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
Asheville.
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.
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 #
Note
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
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