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Training Log Archive: RASPUTIN

In the 7 days ending Sep 17, 2017:

activity # timemileskm+ft
  Running4 5:03:14 27.6(10:59) 44.42(6:50) 3573
  Cycling1 1:00:00 18.6(18.6/h) 29.93(29.9/h)
  Strength Training1 45:00
  c2 ROWING 1 4:00 0.62(6:26) 1.0(4:00)
  Total5 6:52:14 46.82 75.35 3573
averages - sleep:7.4 weight:196.4lbs

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Sunday Sep 17, 2017 #

Running 2:24:00 [3] 10.0 mi (14:24 / mi) +3017ft 11:12 / mi
shoes: Nike Wildhorse 4

BHR- Blood Mountain (37:55 again!) includes a couple stops for pics yho, maybe 10-30 secs total. thn onto Jarrard Gap turnaround.
ate a just fruit bar at turnaround and before descending blood.
strava/phone died before parking lot. late one! got home at 9pm
1hr30 drive each way plus stops: 6hrs+ RT

Last time I did this route it was 10.4 miles, 4300' gain. Who the F knows.

Saturday Sep 16, 2017 #


10:15-3:45, took aoife out

solo w sasha today 7am-2.
4 PM

Running 57:43 [3] 6.3 mi (9:10 / mi) +59ft 9:05 / mi
ahr:149 shoes: Nike Wildhorse 4

Cochrane shoals jog
easy on the hammy which was fine but L achilles
stayed sore, almost unbearable, actually gave out once (?!), stopped a couple times to release and light stretch. changed lacing at mile 4. might have helped.

swollen glands and sore throat this AM, running way slower and HR high for easy ass RPE. energy ok tbough. usually run way slower than normal here anyway. muggy along the river. 89 degrees.

Garmin was off by ~.15 per 5k loop which is clearly marked. or marking is off!

Friday Sep 15, 2017 #

slept:7.5 weight:195.6lbs

no beer lst night. evening routine w sasha until 10!
slept 10:30-4:45, up w aoife slept 5-7.

finished work early to run, but
mrs was gonna get home late, i picked up S, she got food ,no evening run. window now is pre-7am mon-fri

no trail race/paddle festival tomorrow, A has to work and no babysitter.
gotta find more babysitter options.

at least stoke is high to run!

Thursday Sep 14, 2017 #

slept:7.5 weight:197.5lbs

Running 1:00:05 [3] 6.3 mi (9:32 / mi) +497ft 8:52 / mi
shoes: Nike Wildhorse 4

lunch run. kinda pushin it w schedule.
jones bridge trails
dowmed trees everywhere. branches in between. navigable singletrack tho.
r hammy ok but still slightest hint so easy jogging
L achilles pain never stopped
1st run nike WH4. little stiff out of the box esp compared to broken in WH3s. some neuroma pain L foot started ~mile 4.

Wednesday Sep 13, 2017 #

6 AM


~1hr40 drive to get to first mtg, then 2hrs, 1hr, and 2hr+ drive home.

crazy day. big loop. NW GA. no hotel tho! legs good this AM, hammy feels normal.

home 6pm! earlier than planned. but no time to run, w sasha and taped audition. agh. 9pm runs mess w sleep. up early maƱana

Tuesday Sep 12, 2017 #

slept:7.0 weight:197.2lbs

up constantly aoife making peeps and sasha in the bed.
really did not sleep much.

up early, 1hr40 drive each way today

home 6, pick up sasha, Mrs. home 6:40, dinner, eve routine.
run when sasha went to bed. took over bedtime duty after run shower amd dinner at 9! still up at 10!

9 PM

Running 41:26 [3] 5.0 mi (8:17 / mi)
shoes: GHOST 10 Wide Size 10

8:30pm start

r hammy better but need to run super slow-er this week

hot sweating buckets
cool day too

Monday Sep 11, 2017 #

slept:8.0 weight:195.4lbs

up several times, slept on couch.

daycare closed today, most businesses closed, anticipating wind and rain.

staying home with sasha. working from home.

waiting for tropical storm conditions to hit before an evening trail run in the wind and rain. refreshing!

c2 ROWING 4:00 [3] 1.0 km (4:00 / km)

warmup 1k row before gym spin bike youtube study session.

Cycling (gym spin bike) 1:00:00 [3] 18.6 mi (18.6 mph)

Gym Spin bike
knocking out youtube work training modules

Easy 50' then tabata then 2x 30/30.

Strength Training 45:00 [3]

can no longer hang from bar or pull down with left arm.
tear keeps ketting worse. aggravate it, freezes up doing random stuff like opening jars, taking laundry out of dryer.

yates row
light dbell press
light db bp
calf raiss seated
knee ups
standing calf raise
hip extension

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