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Training Log Archive: RASPUTIN

In the 7 days ending Nov 19, 2017:

activity # timemileskm+ft
  Running5 5:38:49 43.0(7:53) 69.2(4:54) 1496
  Total5 5:38:49 43.0(7:53) 69.2(4:54) 1496
averages - sleep:8 weight:187.9lbs

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Sunday Nov 19, 2017 #

Running 2:04:47 [3] 14.0 mi (8:55 / mi) +1496ft 8:06 / mi
shoes: Nike Wildhorse 4

Two Laps Laurel Ridge Buford Dam
twisty rocky rooty singletrack covered in bright leaves.
roll the dice!

1st Lap PR 31:59. Only picked it up last mile. Felt fresh, went w it.
fastest I have ever run this loop by over 2mins.

Lap 2 chillin 34:55 would have been close to old PR.
Garmin mileage way off and not even consistent between the two identical laps.
Mile markers say laps are 3.8 miles. Garmin said 3.35 and 3.65

after 2nd lap, ran across the dam, and down to the west side of the river. nice prk! trout hatchery. took that singletrack down to end and back plus a lap around parking. nice grind climbing out. R upper hammy slightly tired on last mile. good! had to keep it short, looking at houses before alla’s concert.

Saturday Nov 18, 2017 #

Note
slept:8.0 (rest day)

matt and lee visiting from greenville all day with their pooches. alla not feeling well after. then she had her soprano practice. log papa points and rest up for tomorrow’s deposit.
rest day.

Friday Nov 17, 2017 #

Note
slept:8.0 weight:188lbs

home. solid sleep. need to hydrate and eat well. even two days in LA/MS takes a toll! didn’t have one drink there either! long day and A getting home late from wahlburg movie rehearsal w rhonda rousey. stoked for her to finally get such a cool role!

Running 1:12:26 [3] 10.0 mi (7:15 / mi)
shoes: GHOST 10 wide Gray

home
freadmill
8pm

8.5moh felt steady but easier RPE easiest yet this year

great joe rogan vs dan carlin podcast

Thursday Nov 16, 2017 #

Note
slept:8.0

Biloxi Mississippi
fly home from New Orleans tonight

Running 58:58 [3] 8.0 mi (7:22 / mi)
shoes: GHOST 10 wide Gray

Biloxi Missisippi
from Beau Rivage hotel (No SPG!! Dagger!)

8 miles on beachealk
mostly concrete
beautiful petfect morning calm 60 degrees. wow.
gulf was GLASS. haven’t seen it since ironman florida 99

couple easy to steady miles then upper steady
last couple miles spent time around 6:50-7;00, felt good but HR prob higher than AeT

finished epic jocko vs tim ferriss Musashi podcast.

Wednesday Nov 15, 2017 #

Note
slept:7.0

ATL-New Orleans.
Ride-along w Jedi master.
evening drive to biloxi, mississippi

Tuesday Nov 14, 2017 #

Note
slept:9.0 weight:187.8lbs

hammies and L soleus slightly tight.
6 PM

Running 44:24 [3] 6.0 mi (7:24 / mi)
shoes: GHOST 10 wide Gray

home
treadmill
after work
alla home from new orleans
i fly to new orleans early mañana.

legs good! slow drop to 7:00 pace still breathing thru nose, felt easy. def steady tho.

Monday Nov 13, 2017 #

Note
slept:8.0 weight:187.8lbs

Legs fresh.

Running 38:14 [3] 5.0 mi (7:39 / mi)
shoes: GHOST 10 wide Gray

easy, legs good
Easy bldg to just under steady Treadmill

50.5 miles last 7 days.
flat easy to steady mileage = fresh legs and no plateau in sight.
ready to bump it up.

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