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Training Log Archive: RASPUTIN

In the 7 days ending Jan 28:

activity # timemileskm+ft
  Running3 1:48:56 12.0(9:05) 19.31(5:38)
  Strength Training2 1:05:00
  Hike1 30:00 2.03(14:47) 3.27(9:11) 1607
  c2 ROWING 4 14:54 2.94(5:04) 4.73(3:09)
  Ski Erg1 10:00
  Total7 3:48:50 16.97 27.31 1607
averages - sleep:7.3 weight:187.2lbs

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Sunday Jan 28 #

Note
slept:8.0

more cleaning and packing, moving boxes into the garage today. a lot of deadlifts, RDLs, and cleans!!

Running 40:00 [3] 4.0 mi (10:00 / mi)
shoes: Nike Wildhorse 4

jones bridge trails from NPS parking lot

rain, 50s, so much fun

aoife chasing 6 deer, jumping in the river chasing geese (off a 5’ bank, never swam before, w current) etc
good times

Ski Erg 10:00 [3]

1st SkiErg in forever.
Got a new one and a used rowing erg.
Should not have sold old ones.

national top times for 40+ seem soft, but maybe disilusionment comes next - both *my* softness and the times hardness. Answers lie in the darkness.

Saturday Jan 27 #

Hike (Treadmill 15%) 30:00 [3] 2.03 mi (14:47 / mi) +1607ft 8:27 / mi
shoes: GHOST 10 wide Gray

Home Treadmill 6pm
after packing cleaning all day

1000m/hr elev gain

all 15%
4.0mph for ~ 800m, hr low 140s
then 4.1 until
27 mins 4.2mph hr went over 150 at end
the movement feels new! hiking steady 15%.
hammies prob tired and tight from deadlifts this AM,
first pulls since mid 2017

15% max meters
5k


1k 18:52
1061. 20:00
1500’ 28:06
1607. 30:00

set pace at Glenn Rogers and hung on
kept HR under 150 unril last 7’.
Prob LT pace 4.1 or 4.2mph at 15% if HR were to float up.


7 AM

Note

up 4:30 let aoife out
then slept 5:15-7

no cals before workout at 9:30 lifetime johns creek
just 6g BCAA and water, coffee 1tbsp heavy creme
felt awesome!
-
9 AM

c2 ROWING 1:46 [3] 0.5 mi (3:32 / mi)

warmup

Strength Training 45:00 [3]

at gym, guest pass from Alla while she did weightlifting class.
sasha in gym daycare. chundered so we left right away after an hour. hope it's not flu.


KB swing: 20, 35,50x 20, 20, 20, 20.
KB oh lunge 10 each side
KB goblet squat just 10
———————

trap bar dead lift - in squishy 12mm drop brooks ghost. not ideal but ok!

65, 135 x10 fast easy
185-205-225 x 5 fast just right
first time deadlifting in forever! in 12m drop squishy Ghost 10s

bbell bench press
65-95-135-135x10
shoulders better each set.
lower weight higer volume for a while to rebuild musculature
and work on stability & mobility
————-
bbell shoulder press 45-55-65x10 L shoulder felt it so stayed light
bbell curl + yates row 10/10: 30-60
———

Friday Jan 26 #

c2 ROWING 3:33 [3] 1.0 km (3:33 / km)

warmup. first 100 or so chill 150 then held 1:46 or so.
7:06 2k pace.
breathing very hard after

c2 ROWING 2:00 [3] 0.62 km (3:14 / km)

Note

long work day til 5:30
realtor appt 6:00

little window to move and get blood flowing

Thursday Jan 25 #

Note
slept:7.0 weight:187lbs

woke maybe 12X as usual

Wednesday Jan 24 #

Note
slept:7.0 (sick)

up 545
mild cold for the last week, sleeping w mouth open, night congestion
wake up with dry yellow-brown junk back of throat. otherwise feel fine.
stoked to run today. keep it easy.

Running (trail w dog) 39:53 [3] 4.0 mi (9:58 / mi)
shoes: Nike Wildhorse 4

ez singletrack w aoife
dog jog!
50* sun
leg 90%

Tuesday Jan 23 #

Note
slept:7.0 weight:187.5lbs

up 545

ordered shoulderök.
gonna hit shoulders PT and mobility plus shoulderök.
cheaper than going to PT for a month!

calf is fine. run tomorrow!!

c2 ROWING 5:45 [3] 1.5 km (3:50 / km)

warmup row

2:00-1:55-1:50
not easy at end!

Strength Training 20:00 [3]

pull ups- 5x5 shoulder fine
flat bench abmat 25-35s-40-40-40
+ leg lever
dbell rows

baby steps

Monday Jan 22 #

Running 29:03 [3] 4.0 mi (7:16 / mi)
shoes: GHOST 10 wide Gray

home
after row wup
easy slow build to 9.5mp
mile 4 9mph bldg to 9.5, felt ez
breathe thru nose at 9mph
diesel takes a while to warm up

c2 ROWING 1:50 [3] 0.5 mi (3:40 / mi)

home
warmup

Note

solo w sasha mon-wed plus showing house

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