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Training Log Archive: RASPUTIN

In the 7 days ending Dec 3, 2017:

activity # timemileskm+ft
  Running5 3:50:27 30.39(7:35) 48.91(4:43) 206
  Cycling1 1:00:00 18.6(18.6/h) 29.93(29.9/h)
  Total6 4:50:27 48.99(5:56) 78.84(3:41) 206
averages - sleep:8 weight:188.5lbs

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

Note
slept:7.0 weight:189lbs

alla back 1030 last night
fam brunch this am

Running (tready) 37:19 [3] 5.03 mi (7:25 / mi)
shoes: GHOST 10 wide Gray

Treadmill
EZ RPE
planned to go 2hrs but stop if I felt any twinges.
No need to risk. recovery week.
felt bb shot in same area, left lateral too of calf so stopped.
12 PM

Running 28:51 [3] 3.11 mi (9:17 / mi) +206ft 8:44 / mi
shoes: Nike Wildhorse 4

12:30 jones bridge singletrack w aoife
her first real 5k run. easy jog, plenty of stops.

kept right next to me off leash- healing. narrow singletrack that isn’t ideal. good w dogs, people as usual.

Saturday Dec 2, 2017 #

Note
slept:8.0 weight:189lbs

42nd Bday.
Chill morning w girls then A off to set at 8.
Solo w sasha today.

Running (treadmill) 46:11 [3] 6.0 mi (7:42 / mi)
shoes: GHOST 10 wide Gray

home tready

just ez.

window of opportunity with sasha sleeping.

baby monitor on treadmill dash.
aoife on garage floor. usual.

really wanted to run more but conscious of
recovery week and L calf niggle.

minute 44 felt the slightest zap lateral posterior L knee. then nothing. again. nerve?

Friday Dec 1, 2017 #

Note
slept:8.0 weight:188.2lbs

Leg feels normal this AM.

PM solo w sasha, alla still shooting

tomorrow bday solo w sasha, alla working all day on set.

Running 1:11:24 [3] 10.0 mi (7:08 / mi)
shoes: GHOST 10 wide Gray

5k 7:30s ez then 7 miles 6:50s (8.6mph) felt easy but by mile 6 felt first deepening of breath, AeT. steady. felt easier than expected. Holding back with L calf on the mend + recovery week.

run outside tomorrow cap it way slower just jog on trails.

Thursday Nov 30, 2017 #

Note
slept:8.0

long day working then solo w sasha tonight.
alla on set for 13hrs today getting shot and blown up with a certain former female UFC champion. fun!

Wednesday Nov 29, 2017 #

Note
slept:8.0

up 5:45 w sasha
popileteus/high calf seems still ok.
only feel it when massaging it.
short ez run today to test on tready.
A on set time 6:30

Running 46:42 [3] 6.25 mi (7:28 / mi)
shoes: GHOST 10 wide Gray

treadmill
7:50 warmup then 7:20s effortless.
like dreamstate zero effort.
only felt hammy area last 60 seconds, but different area and 1%. slowed and stopped. looks like freen light to resume running. all easy breathe through nose pace this week. surprised 7:20s feels like an effortless slow motion jog. focus is on cadence and form.

Tuesday Nov 28, 2017 #

Note
slept:9.0 weight:188lbs

back of knee/popliteus? feels normal.

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

KickR Indoor

“Mount Field”
3x12’ sweet spot
212, 255, 212


689kj
NP 209
TSS 70

bottom bracket rubbing. friction. sounds dry or dirty. wtf

Monday Nov 27, 2017 #

Note

valf/poplitus way better this am. 90% normal!!
phew! still hardcore rest week. rather “miss” one week than 2 or 4 or 6. rest, then a week of super easy lower miles.

3pm: can’t feel the tweak itching to run big time.

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