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Training Log Archive: RASPUTIN

In the 7 days ending Dec 10:

activity # timemileskm+ft
  Running5 4:52:08 36.6(7:59) 58.9(4:58) 100
  Cycling2 1:30:00 9.3 14.97
  Strength Training1 20:00
  Total7 6:42:08 45.9 73.87 100
averages - sleep:8 weight:186.7lbs

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MoTuWeThFrSaSu

Sunday Dec 10 #

Running 18:00 [3] 2.0 mi (9:00 / mi) +100ft 8:36 / mi
shoes: GHOST 10 wide Gray

Dog Jog ice and snow golf course and road

Running 1:12:19 [3] 10.0 mi (7:14 / mi)
shoes: GHOST 10 wide Gray

treadmill
garage

ex 5mi 7:50s slow drop down to 7 flat
felt pretty fresh.
wanted longer but gut is messed up. one stop at 20’
fine after

36 degrees, so perfect! cool air is like cheating

brain and body still recovering from this year’s insane heat
swear I have brain damage. not a stretch.

plan was short road trip mid-day, canceled. funny wknd
7 AM

Note
slept:7.5

woke up w stomach thing and splitting headache. drank one beer last night. but feels like a hangover headache. maybe ate something bad.

Saturday Dec 9 #

Note
slept:9.0

More Snow in Georgia!

Made a 7 foot snowman. Heavy snow!!

Run later before back to back xmas party/ugly xmas sweater party. annual interaction with other adults! lol

Running 59:18 [3] 8.0 mi (7:25 / mi)
shoes: GHOST 10 wide Gray

ez

wanna RIP RIP RIP SO BADLY!

Holding back
7:10s feels like aquajogging

Strength Training 20:00 [3]

SNOWBALL VERSION: strongman
tire flips, dead lifts, sled push, stone lifts

Friday Dec 8 #

Note
slept:9.0

SNOW DAY!

Had to cancel Colorado trip. However, in Steamboat they have no snow. Warm and sunny.

Here in Georgia it's 31 degrees and snowing.

Forecast says Snowing nonstop all day today until tomorrow morning.

Running 1:24:00 [3] 9.0 mi (9:20 / mi)
shoes: Nike Wildhorse 4

jones bridge out and back
cant find garmin
solo w sasha all day
6pm run in dark

2” snow in some places

dropped iphone X
broke screen

body felt great tho

ez pace

Thursday Dec 7 #

Note
slept:8.0 weight:186.2lbs

loooong day ahead
prob 6hrs driving min
then working late
Solo w Sasha PM, Alla at doc appt.

Had to cancel Colorado trip, no babysitter

Wednesday Dec 6 #

Note
slept:8.0 weight:186lbs

Running (treadmill) 34:45 [3] 4.6 mi (7:33 / mi)
shoes: GHOST 10 wide Gray

treadmill

small window after work. planned on an hour, alla got home w sasha early so had to stop and jump off.

long 30 min warmup before getting under 7:30.
no niggles! calf/knee fine!
back to normal running tomorrow.
ez recovery week leading into Boulder/Steamboat wknd

Tuesday Dec 5 #

Note
slept:7.0 weight:188lbs

woke up rested, leaner. have that getting leaner feeling and buzz. no weekday beers. no sugar. get down to 179 and hold, create a new setpoint.

Cycling (KICKR) 1:00:00 [3]



Mount Field
3x12 @ 212

61/62 TSS
196 NP
182 P
.78/.79 IF
250FTP/85KG
655kj

replacement HRM strap is a week overdue. cmon amazon.
only pair of bike shorts from late 2009 kinda damp to start. need a 2nd kit!

Monday Dec 4 #

Note
slept:7.5

got out for dinner last night with Mrs. first time doing something together alone in months! gone for only a couple hrs but it was long overdue.
12 PM

Running 23:46 [3] 3.0 mi (7:55 / mi)
shoes: GHOST 10 wide Gray

Short dog jog + tready. light Twinges left calf, behind knee at bend came back .stopped. more rest...
7 PM

Cycling (KICKR) 30:00 [3] 9.3 mi (18.6 mph)

TrainerRoad. Taku

ez spin.
cannot feel lef niggle at all. only when running.
nos vemos!
TAKU
00:30:00 DURATION 23 / 19
TSS 0.68 / 0.62
IF 298 / 273
kJ 170
NP 166

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