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Training Log Archive: RASPUTIN

In the 7 days ending Sep 10:

activity # timemileskm+ft
  Running5 5:02:50 33.8(8:58) 54.4(5:34) 1466
  Hike1 1:00:02 2.1(28:35) 3.38(17:46)
  Strength Training1 30:00
  Total6 6:32:52 35.9 57.78 1466
averages - sleep:7.3 weight:196.6lbs

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Sunday Sep 10 #

Note
slept:8.0 weight:195lbs

1045-6:45

Note

Nap 11:30-1:45 while girls went shopping.
biceps and back sore from all the chopping and pulling yesterday.
8 PM

Running 41:01 [3] 5.0 mi (8:12 / mi)
shoes: GHOST 10 Wide Size 10

treadmill.
R hammy/deep glute? at origin still tight, sore.
gotta watch this one. usually happens when I start running again and hit pickups, accelerations. high hammy this time.

Saturday Sep 9 #

Note
slept:7.0 weight:195.5lbs

10-4am, took aoife out. 5-7~
feeling good! 3 whiskeys last night, Noah's Mill, after a sculpin, a bit much but feel 100% today. gotta stop that to help drop LBs.

Running 1:25:28 [3] 8.6 mi (9:56 / mi) +718ft 9:13 / mi
ahr:146

sope creek-cochrane shoals
stopped a lot at intersections - all had maps.
total maze of very twisty rooty rocky uo and down singletrack.
typical Beast Coast stuff. dirt clay needles sand.
r hammy tight.

no water.

felt like I could have done another lap, maybe also without water. at this easy effort. nice cool afternoon, under 80 degrees! dropped down to 75 by the end. luxurious.

Strength Training 30:00 [3]

spent the afternoon in the yard clearing brush, pulling vines, machete-ing branches and choppes down a few dead trees.

Friday Sep 8 #

6 AM

Note
slept:6.75 weight:198lbs

11 AM

Running 1:30:01 [3] 9.1 mi (9:54 / mi) +748ft 9:11 / mi
ahr:142 shoes: nike wildhorse3

home-jones bridge full out and back singletrack.
crisp cool morning, under 70?!?!
easy jogging effort. L achilles took a while to release.

10am run.
fasted. woke up 6am.
two cups black coffee before.
no water needed during. energy totally stable.
broke fast 2:15pm
No MFD!

Thursday Sep 7 #

Note
slept:8.0

9:30-10:30, 10:45-5:45

Note

picked up sasha, aoife, evening routine went til 9:20
1hr40 drive each way to meet RM to work south side towns
no run today

Wednesday Sep 6 #

Note
slept:7.0

10:30-5:30

Running 46:20 [3] 6.0 mi (7:43 / mi)
ahr:136 shoes: GHOST 10 Wide Size 10

home
treadmill in garage
super easy 15' mid 120s HR, ~8'-8.5' pace
then slowly moved to and kept 8mph hr gradualy moved to 138-141.

Tuesday Sep 5 #

Note
slept:7.0 weight:198lbs

in bed 9:30-6! 7am breakfast mtg 45' away in marrietta.
good sleep til aoife started peeping around 5am.

Note

tried on Nike Wikdhorse 4. narrower forefoot and weird strap guaranteed to blister pinkie toe. will look for 3s on closeout. wider forefoot than altra lone peaks, 8 drop and zero blisters! WH4 clearly a poor design especially compared to WH3.

Running 40:00 [3] 5.1 mi (7:51 / mi)
ahr:137 shoes: GHOST 10 Wide Size 10

home treadmill
humid 80s sauna cooker in the garage even w fan.
sweating BUCKETS

EASY to steady RPE. 8.0mph at 140hr
first 12' 8:30 to 8 pace 120s HR.

drop 20 lbs and prob not too shabby esp so early in training. drops in the bucket!

Monday Sep 4 #

Hike 1:00:02 [3] 2.1 mi (28:35 / mi)
shoes: nike wildhorse3

Jones Bridge hike w Sasha Alla Aoife

had planned to hit appalachian trail, car packed, w Aoife too..trailhead 1hr20 from home, but turned around after 45' Alla didn't want to be gone so long ie 3+hrs. dagger. Rallied somehow for neighborhood walk. sasha walked/ran most of it!

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