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Training Log Archive: RASPUTIN

In the 7 days ending Nov 12, 2017:

activity

time

miles

+ft

Running

5:54:29

45.5

(7:47)

73.23

(4:50)

1304

Cycling

1:00:00

18.6

(18.6/h)

29.93

(29.9/h)

Strength Training

40:00

Total

7:34:29

64.1

103.16

1304

averages - sleep:8.6 weight:187.1lbs

1:40

0:00

» now

Sunday Nov 12, 2017 #

Note
slept:9.5

in bed 5pm to 830 am.
feel better today

Running 1:40:18 [3] 13.3 mi (7:32 / mi) +127ft 7:28 / mi
shoes: GHOST 10 wide Gray

Cochran Shoals-Johnson Ferry and back plus Cs loop and short out and back to get 13.3m, 1:40. ramping mileage carefully. 7’ pace felt like AeT, first deepening of breath.
45 and raining. perfect.
not over-heating is luxurious

easy .3 jog at end like 9’ pace

Legs fresh before, during and after. Right where I want to be right now.
Achilles 100%.

no over-reaching or even over distance workouts just yet.
consistency, slow mileage increase -and fitness increase- and injury prevention is still the game.

C • progress... 2

Saturday Nov 11, 2017 #

Note
slept:8.5

great sleep. sasha slept in bed but was OUT.
39F this AM

dropped sasha w her aunt til tomorrow night

1 PM

Running 34:15 [3] 3.6 mi (9:31 / mi) +541ft 8:20 / mi
shoes: Nike Wildhorse 4

Buford Dam
Laurel ridge loop
Garmin says 3.51 mi,
it is prob just under 4 according to mi markers and previous 20+ laps here.

easy. took a while to get into it. MFD at 15’ lost a good hat.
last climb flew up, like wtf is going on. wow. big PR I am sure. not even breathing hard. shift is happening.

planned on 2 laps but chafing risk after MFD fiasco. #realtalk

Friday Nov 10, 2017 #

Note
slept:8.0 weight:185.9lbs

Solo with Sasha until Tuesday night.

Might be able to drop her at aunt olesya's house this weekend to play with cousins so I can get in a run or two.

iPhone X came today.
Smaller! But screen same size as 7+. It's easier to fit in a vest pocket.

Running 56:44 [3] 8.0 mi (7:05 / mi)
shoes: GHOST 10 wide Gray

treadmill home
7:50 easy first mile then slow steady drop to 9mph still breathing thru nose. Effortlessly floating along.

Dropping the LBs helps quite a bit!
10lbs or so to go. Couldn't imagine doing today's run with a 10lb backpack and not noticing it.

R shoulder crunchy from shot putting jackolanterns like a jackass

Thursday Nov 9, 2017 #

Note
slept:8.5 weight:185lbs

Running (Tready) 1:00:00 [3] 8.3 mi (7:14 / mi)

treadmill
aftwr work
took ~50 mins to feel warmed up.
all good!
snot shots.
still battling cold.

ate a reckless amount of random shit this am

Wednesday Nov 8, 2017 #

Note
slept:8.0 weight:187.4lbs

vivid weird nightmare dreams. woke up constantly all night.
BW 187! R shoulder a little sore from pumpkin toss olympics yesterday.

Running 1:04:54 [3] 7.1 mi (9:08 / mi) +636ft 8:26 / mi
shoes: Nike Wildhorse 4

Home- Jones Bridge full out, cur offf on return.
thirsty and short on time. body good.

first mile felt sinuses above R teeth and behind eye. blowing clear snot shots this AM during and after.

BW 184 after the run

Strength Training (PT) 20:00 [3]

plus dry needling supra and infraspinatus

Tuesday Nov 7, 2017 #

Note
slept:9.25 weight:188.5lbs

in bed before 8! slept in til 6:45. epic. up a few x
AM Spin
PM Run

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

gym spin bike

deraileur came last night. fixing bike tonight

Running 38:18 [3] 5.2 mi (7:22 / mi)
ahr:137

home treadmill after work
warmup mile 7:50s to 7:30s
then slow drop to 6:50s, rose to high 140s HR.

Monday Nov 6, 2017 #

Note
slept:8.5 weight:188.8lbs

sinus a little better. still have some stuff. maybe moved down.
sasha projectile vomited on alla at last night while eating dinner.
strange things are afoot!
energy is fine, feel good except cold sx.

Strength Training (Physical Therapy) 20:00 [3]

Shoulder(s) Physical Therapy

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