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Training Log Archive: RASPUTIN

In the 7 days ending Feb 11:

activity # timemileskm+ft
  SKI Downhill2 6:00:00
  Running1 30:00 3.0(10:00) 4.83(6:13)
  Ski Erg1 30:00
  Strength Training1 20:00
  c2 ROWING 1 10:00 2.52(3:58) 4.06(2:28)
  Total5 7:30:00 5.52 8.88
averages - sleep:7.9 weight:189lbs

» now

Saturday Feb 10 #

SKI Downhill 3:00:00 [3]

Jackson Hole

Man Camp Six

13 man invasion!

Best my legs and body have felt skiing. ever

Friday Feb 9 #

SKI Downhill 3:00:00 [3]

Jackson Hole

Man Camp Six

13 man invasion!

Best my legs and body have felt skiing. ever

Thursday Feb 8 #

slept:6.75 weight:189lbs

up 4:55

Wednesday Feb 7 #

6 AM


neck a little better, still there. Left posterior around c5.
up several times 10-2 w cats, sasha etc. then moved to couch 2am. good sleep on couch 2-6.
12 PM

Ski Erg 30:00 [3]

SkiErg Home

Three blocks of:

6 x :30 work/:30 rest row or ski
Rest 4 minutes between blocks

10 minute warm up on the rower then 500 ez on SkiErg.

Six total intervals = one block. Three total blocks resting four minutes between each one. That makes eighteen total intervals.

Suggested goals per thirty-second interval:

Beginner -150m. (Block 1 today)
Intermediate - 160m
Advanced -170m

LOL so unfit. 150 was insane hard today.
barely touched it. #benchmark

c2 ROWING 10:00 [3] 2.52 mi (3:58 / mi)

erg warmup
d4, df 117 delt about right

squeezed in row-ski at lunch. rare opp. had to be home for 90mins anyway.
7 PM

Strength Training 20:00 [3]

dbell bench
while cleaning

Tuesday Feb 6 #

slept:9.0 weight:189lbs

no deadlift soreness?! very slight if any.
neck still jacked. rolled. massaged it.

Running (dog jog trails) 30:00 [3] 3.0 mi (10:00 / mi)

jones bridge w aoife

a mile in this jackass carrying a solid 3’ long metal pipe jogging along says “put your dog on leash or i will smash her in the head. Rottweiler attacked me 3 mos ago so now I carry this.”

we were running behind him, aoife by my side and had not yet passed. aoife had never even growled in her life. happy i stayed silent and peaceful. not easy. what a pathetic loser! i have run dozens of times here and zero risk. dogs everywhere on and off leash.

meanwhile phone blowing up from mrs and work. the usual guilt and resentment game where nobody wins.

if it doesn’t happen before 6:30am, can’t expect it to happen anymore. not a choice.

Monday Feb 5 #


in bed early after good workout. watched some of 3rd qtr of superbowl but girls already in bed.
tweaked L side neck posterior. felt a week ago, prob exacerbated. roll massage rest. few days away from JH.

barely noticeable deadlift soreness. good sign.

(rest day)

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