Training Log Archive: RASPUTINIn the 7 days ending Oct 5, 2017:
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Thursday Oct 5, 2017 #
Note
slept:7.5 weight:193.8lbs
cough this AM after fasted ride is a bit worse.
mindful that every time I have ever ramped up training my relationships have ended amd lost everything.
seems like only option is super early wakeup and total time mgmt to eliminate opportunity cost.
mindful that every time I have ever ramped up training my relationships have ended amd lost everything.
seems like only option is super early wakeup and total time mgmt to eliminate opportunity cost.
Running 1:00:08 [3] 7.6 mi (7:55 / mi)
shoes: GHOST 10 Wide Size 10
home
treadmill
base
still coughing
treadmill
base
still coughing
6 PM
Cycling 1:00:00 [3] 18.6 mi (18.6 mph)
indoor
just spin 46’
then last 4’ increased power every 30 secs and hold so last 30’ barely hanging on.
then spin
just spin 46’
then last 4’ increased power every 30 secs and hold so last 30’ barely hanging on.
then spin
Wednesday Oct 4, 2017 #
Note
slept:8.0
chattanooga M
7 AM
Running 40:57 [3] 4.4 mi (9:18 / mi)
shoes: GHOST 10 Wide Size 10
chattanooga marriott
to walnut st bridge
rennaissance park etc
took a ton of photos
still hacking a bit
caught sunrise from walnut st bridge. spectacular
super easy
just staying consistent.
R hammy fine til end and barely
coupke times foegot to start or stop watch
close enough
to walnut st bridge
rennaissance park etc
took a ton of photos
still hacking a bit
caught sunrise from walnut st bridge. spectacular
super easy
just staying consistent.
R hammy fine til end and barely
coupke times foegot to start or stop watch
close enough
6 PM
Running 31:13 [3] 4.0 mi (7:48 / mi)
ahr:134 shoes: GHOST 10 Wide Size 10
Home
treadmill
cut short when A called and reminded me I could/should be doing something else with my time, and she worked late.
~Daily conversation for last 5 yrs!
garage, door closed. HOT and humid.
sweating BUCKETS by last 10’.
easy 20’ slowly building out of 120s HR
Then held 7.8-7.9mph with 140HR cap. 130s until last couple mins hit 140. No deepening of breath yet.
no coughing during run. progress! cannot wait to kick this cold.
2.5hr drive home from chattanooga then some
work at home before run.
window of opportunity 5:30-6pm as A picked up Sasha. i
treadmill
cut short when A called and reminded me I could/should be doing something else with my time, and she worked late.
~Daily conversation for last 5 yrs!
garage, door closed. HOT and humid.
sweating BUCKETS by last 10’.
easy 20’ slowly building out of 120s HR
Then held 7.8-7.9mph with 140HR cap. 130s until last couple mins hit 140. No deepening of breath yet.
no coughing during run. progress! cannot wait to kick this cold.
2.5hr drive home from chattanooga then some
work at home before run.
window of opportunity 5:30-6pm as A picked up Sasha. i
Tuesday Oct 3, 2017 #
Note
slept:8.0 weight:194.8lbs (sick)
still
have cold, hack. same sx
in bed at 8 w sasha, asleep 10:45. up6:45
headed to chattanooga later
A back today
have cold, hack. same sx
in bed at 8 w sasha, asleep 10:45. up6:45
headed to chattanooga later
A back today
Running (Treadmill) 32:02 [3] 4.0 mi (8:01 / mi)
shoes: GHOST 10 Wide Size 10
home treadmill AM fasted except ~20oz coffee and water
easy 20’ 8:30 to 8’ pace then settled 7.8mph, 140hr. felt easy but capped HR.
still battling cold symptoms, snot rockets and coughing it up.
body wants to go faster but R hammy has slightest tension.
Run super slow rest of week, watch it on downhills. Strictly stupid easy until it resolves. I’ve seen this movie too many times.
easy 20’ 8:30 to 8’ pace then settled 7.8mph, 140hr. felt easy but capped HR.
still battling cold symptoms, snot rockets and coughing it up.
body wants to go faster but R hammy has slightest tension.
Run super slow rest of week, watch it on downhills. Strictly stupid easy until it resolves. I’ve seen this movie too many times.
Cycling (Gravel ) 1:34:01 [3] 18.5 mi (11.8 mph) +1558ft
Chattanooga
Signal Mountain
Prentice Cooper from hunters gate parking down to "insurance bluff" cliff and back on mostly gravel. Some recently bulldozed soft dirt, half a mile of single track. last 7 miles in the dark, moonlit. posted pics and vids as I went on the slow grinder climbs on Instagram stories.
felt good.
ate whole foods salad bar 4pm, rode 6-7:40pm-ish. drank 6oz of coconut water at 1hr20 nothing else.
had petzl não light in jersey pocket but did not use it. grave rode was freshly graded and almost no holes or waterbars.
saw zero other people or cars. several deer. putting bike into car in the dark, miles from civilization was eerie, bad place to be. plan better next time.
Signal Mountain
Prentice Cooper from hunters gate parking down to "insurance bluff" cliff and back on mostly gravel. Some recently bulldozed soft dirt, half a mile of single track. last 7 miles in the dark, moonlit. posted pics and vids as I went on the slow grinder climbs on Instagram stories.
felt good.
ate whole foods salad bar 4pm, rode 6-7:40pm-ish. drank 6oz of coconut water at 1hr20 nothing else.
had petzl não light in jersey pocket but did not use it. grave rode was freshly graded and almost no holes or waterbars.
saw zero other people or cars. several deer. putting bike into car in the dark, miles from civilization was eerie, bad place to be. plan better next time.
Monday Oct 2, 2017 #
Note
slept:10.5
in bed 7:30pm w sasha
coughing...finally around 10 she fell asleep. we have same symptoms. seems like just PND, itchy throat, cough.
coughing...finally around 10 she fell asleep. we have same symptoms. seems like just PND, itchy throat, cough.
Cycling (Indoor) 1:00:00 [3] 18.6 mi (18.6 mph)
Sunday Oct 1, 2017 #
Note
slept:7.0
1130-630. aoife wake up. cold still same. super mild just post nasal drip, some cough. longish run from home this AM before A heads to Boston.
Running 2:03:01 [3] ** 12.1 mi (10:10 / mi) +1112ft 9:21 / mi
ahr:140 weight:196lbs shoes: GHOST 10 Wide Size 10
1st 1.5 mi with Aoife w potty breaks.
Goal was keep PE eeeasy and HR down. Good mix of steep stabber climbs/descents, technical winding singletrack, jumping over creeks, and a few mi of road/gravel road.
still fighting cold and dehydrated. Ready for a nap!!
Solo w Sasha next couple days w Alla out of town.
Makes 40mi for the week. Hammy/glute better but not 100% yet. L achilles way better this week
Goal was keep PE eeeasy and HR down. Good mix of steep stabber climbs/descents, technical winding singletrack, jumping over creeks, and a few mi of road/gravel road.
still fighting cold and dehydrated. Ready for a nap!!
Solo w Sasha next couple days w Alla out of town.
Makes 40mi for the week. Hammy/glute better but not 100% yet. L achilles way better this week
Saturday Sep 30, 2017 #
Note
slept:10.0 weight:193lbs (sick)
more post nasal drip/coughing last night. took nyquil. in bed 8:45
out of bed 8:45. sasha n mama slept in. inwas on couch.
out of bed 8:45. sasha n mama slept in. inwas on couch.
Cycling (SLATE) 2:09:07 [3] 20.05 mi (9.3 mph) +2687ft
ahr:136 max:168
Southern Cross course...out to Springer Mtn and back. all gravel/rock/dirt.
https://gravelmap.com/route?300
http://mountaingoatadventures.com/southernx
7.5m, 1hr climb to start with super steep loose sections. No dabs today! just tried to keep HR down and steady. palomar-like benchmark for sure. a few rollers on tbe way up, but just after ball buster steep loose slick gnarly stuff. views forever from the gaps. turnaround was 1mi from end of appalachian trail.
dh was intense. right at the limit. triceps amd hands will be sore
Strava shows Lance, Hincapie and CVdV with some of the top times KOMs on the upper climb. during the race on march 4 2017
https://gravelmap.com/route?300
http://mountaingoatadventures.com/southernx
7.5m, 1hr climb to start with super steep loose sections. No dabs today! just tried to keep HR down and steady. palomar-like benchmark for sure. a few rollers on tbe way up, but just after ball buster steep loose slick gnarly stuff. views forever from the gaps. turnaround was 1mi from end of appalachian trail.
dh was intense. right at the limit. triceps amd hands will be sore
Strava shows Lance, Hincapie and CVdV with some of the top times KOMs on the upper climb. during the race on march 4 2017
5 PM
Running 33:11 [3] 4.0 mi (8:18 / mi)
shoes: GHOST 10 Wide Size 10
treadmill
garage
80s humid
fan
super easy bldg to easy
HR 10bpm + > usual at same rpe
2hrs after ride (1hr20 drive each way to ride start/finish)
garage
80s humid
fan
super easy bldg to easy
HR 10bpm + > usual at same rpe
2hrs after ride (1hr20 drive each way to ride start/finish)
Friday Sep 29, 2017 #
Note
slept:8.0 weight:193lbs
up countless times last night, sasha slept w us.
feel ok this am tho. cold about the same. mild congestion, PND.
stoke high to run n ride.
planned a ride after work but had to cancel and pick up sasha
feel ok this am tho. cold about the same. mild congestion, PND.
stoke high to run n ride.
planned a ride after work but had to cancel and pick up sasha
Running (Treadmill) 31:55 [3] 4.0 mi (7:59 / mi)
ahr:138 (sick) shoes: GHOST 10 Wide Size 10
lunch run
home treadmill
88 degrees humid
sweating buckets
R hammy better. maybe 90%
L achilles fine!!??
easy 15’ then settled 7.8mph 140s, first deepening of breath
cold almost gone still coughing some PND.
walked aoife steep hills just prior. sun beating down...
home treadmill
88 degrees humid
sweating buckets
R hammy better. maybe 90%
L achilles fine!!??
easy 15’ then settled 7.8mph 140s, first deepening of breath
cold almost gone still coughing some PND.
walked aoife steep hills just prior. sun beating down...