Training Log Archive: RASPUTINIn the 7 days ending Sep 27, 2017:
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Wednesday Sep 27, 2017 #
Note
slept:8.0 weight:193.5lbs (sick)
up late w sasha then several wake-ups. bad sleep. cold stil in throat, some PND. sasha sx are the same
Running 54:55 [3] 6.0 mi (9:09 / mi) +413ft 8:36 / mi
ahr:137 shoes: GHOST 10 Wide Size 10
super chill pace fighting virus.
Home to jones bridge St, after taking aoife for a 1k jog. 90 degrees. first "run". puppy steps. mfd at 30'. ran home and final 1.6 mi on treadmill.
before run locked myself out. climbed onto roof, opened office window. realized there was an active wasp nest. used a spare shingle to knock out the nest and kill a few. ran away. came back and they were gone. somehow fit my body through small window and lowered to floor. forgot how high the window was. good times.
Home to jones bridge St, after taking aoife for a 1k jog. 90 degrees. first "run". puppy steps. mfd at 30'. ran home and final 1.6 mi on treadmill.
before run locked myself out. climbed onto roof, opened office window. realized there was an active wasp nest. used a spare shingle to knock out the nest and kill a few. ran away. came back and they were gone. somehow fit my body through small window and lowered to floor. forgot how high the window was. good times.
Tuesday Sep 26, 2017 #
Note
slept:6.0 weight:197lbs (sick)
up til ~midnight. took pooch out 11:30. woke uo to take aoife out at 2:45. agh. up again 5, 5:30 but let her cry. wtf. very sore throat this AM. A flying out this AM. solo w sasha til Thurs night. on road today w bossman.
Running (treadmill garage hot box) 32:31 [3] 4.0 mi (8:08 / mi)
shoes: GHOST 10 Wide Size 10
treadmill home
88 outside door closed heat!
squeezed in after work before dog walk + pickup sasha
15' super easy warmup to 7.7mph. then held 7.8mph 140hr
waterfalls
under 30g total carbs prior
A in Charleston no more time
88 outside door closed heat!
squeezed in after work before dog walk + pickup sasha
15' super easy warmup to 7.7mph. then held 7.8mph 140hr
waterfalls
under 30g total carbs prior
A in Charleston no more time
Monday Sep 25, 2017 #
Note
slept:7.5
up 4:45am to capture workout time before 7am.
bike due tonight via UPS, along w new XTR pedals.
after ride up til 10:30 reading/recording auditions for A then lights on late editing.
bike due tonight via UPS, along w new XTR pedals.
after ride up til 10:30 reading/recording auditions for A then lights on late editing.
Cycling (SLATE) 1:00:00 [3] 8.0 mi (8.0 mph)
shakedown ride on the slate...after first ride ever with Sasha, on her little stryder cruiser. "i want race, papa! i want race PAPA!" total overwhelming radness.
645-745pm
mix of 20% road 70% singletrack 10% gravel
42psi 650b slicks climbing rooty singletrack in the dark. cray zee!
20.6 lbs XL with all stock aluminum parts.
645-745pm
mix of 20% road 70% singletrack 10% gravel
42psi 650b slicks climbing rooty singletrack in the dark. cray zee!
20.6 lbs XL with all stock aluminum parts.
6 AM
Running 47:38 [3] 6.0 mi (7:56 / mi)
ahr:127 shoes: GHOST 10 Wide Size 10
home garage 6am after one cup coffee one cup water
super easy warmup 15'+ then slowly increased pace until HR 140
8mph, then 8.3mph = 149 hr after 45'. Body already heating up tho after 40. no fan.
HR barely 120 for first 20 mins.
body fresh after days off plus longer and easier warmup than usual = achilles and legs happy.
warm humidity. highs of 90 this week w humidity.
super easy warmup 15'+ then slowly increased pace until HR 140
8mph, then 8.3mph = 149 hr after 45'. Body already heating up tho after 40. no fan.
HR barely 120 for first 20 mins.
body fresh after days off plus longer and easier warmup than usual = achilles and legs happy.
warm humidity. highs of 90 this week w humidity.
Sunday Sep 24, 2017 #
Note
slept:7.0
1145-645
squeeze in run on treadmill or from house today.
playing the marriage game.
squeeze in run on treadmill or from house today.
playing the marriage game.
Saturday Sep 23, 2017 #
Note
solo w sasha today
dying to get out!!!
no babysitters.
went to dog park, took aoife for walk
nAp 12-2:45
mrs home tonight. 6pm.
in bed by 8:30
dying to get out!!!
no babysitters.
went to dog park, took aoife for walk
nAp 12-2:45
mrs home tonight. 6pm.
in bed by 8:30
Friday Sep 22, 2017 #
Note
slept:7.0 weight:195lbs
11-2am, took aoife out. 2:15-6:45.
solo w sasha today and tomorrow while mrs in NY.
solo w sasha today and tomorrow while mrs in NY.
Running (Treadmill) 48:06 [3] 6.0 mi (8:01 / mi)
ahr:133 shoes: GHOST 10 Wide Size 10
home treadmill garage
fan
mid 80s humid
R hammmy ok, but r glute numbness, slight soreness after 30'
suoer easy 15' slowly dropping to 8' pace, 140hr
then down to 7.8mph, mid 140s. body good. gotta stay consistent but hold back and stay injury-free.
fan
mid 80s humid
R hammmy ok, but r glute numbness, slight soreness after 30'
suoer easy 15' slowly dropping to 8' pace, 140hr
then down to 7.8mph, mid 140s. body good. gotta stay consistent but hold back and stay injury-free.
Cycling (indoor) 1:00:00 [3] 18.6 mi (18.6 mph)
Thursday Sep 21, 2017 #
Running 40:00 [3] 4.0 mi (10:00 / mi) +400ft 9:08 / mi
shoes: GHOST 10 Wide Size 10
chattanooga sunrise run hotel bridges rennaissance park
plenty of stops for pics
r hammy still weird
plenty of stops for pics
r hammy still weird
Note
slept:7.0
chattanooga marriott
dwell was full
ironman chattanooga this wknd
solo with sasha til saturday
Mrs in NYC
dwell was full
ironman chattanooga this wknd
solo with sasha til saturday
Mrs in NYC