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Training Log Archive: RASPUTIN

In the 7 days ending May 13:

activity # timemileskm+ft
  Strength Training3 2:30:00
  Hike2 2:20:00
  Running2 1:05:17 8.4(7:46) 13.52(4:50) 179
  Yoga1 1:00:00
  Total7 6:55:17 8.4 13.52 179
averages - sleep:6.8 weight:189.8lbs

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Sunday May 13 #

Hike 1:00:00 [3]

w and wo aoife around town, way over an hour. 90 degrees.

Strength Training 1:00:00 [3]

AoK gym 5pm
Dbell Bench 35-45-55-60-60-65-70s x12
Pull ups 6 sets of 10 easy!
leg press?! 3x10
Cable horiz row just 2x10
__
dbc 35-35-40-35x10 careful w right labrum
dbp 35-45-45-50x20
cable crunch- full stack by 20-20-20 hold contraction, slow negative

Saturday May 12 #

Note
slept:7.0 weight:188.8lbs

could not sleep last night, woke up sev times. again.
weight is down though! had a full double scoop jeni’s ice cream last night too. replenish ;)

Day 50. Still answers, just questions. Such is life.

Sunny day, 90s. Will see Aoife for 1st time in 10 days.

Hike 1:20:00 [3]

w aoife
beltline
90
rough

Friday May 11 #

Running 33:00 [3] 4.2 mi (7:51 / mi)
shoes: GHOST 10 wide Gray

hot 90s lunch brutal
jog
sweat out 3.2 lbs in just over 30mins!!
the kind of heat where your heart feels weak and begs you to
stop.

Thursday May 10 #

Strength Training 30:00 [3]

AoK Gym

Pullups 10-10-10-10-10

Dbell shoulder press- sets of 20: 12-15–20-25-30

Progress. Drops in the bucket! Consistency now...

Wednesday May 9 #

Note
slept:7.0 weight:191.6lbs

Yoga (CP Hot Fusion) 1:00:00 [3]

Core Power Ponce cIty market
hot
not easy
just right though
way better than expected WRT mobility and shoulder happiness.

just what the doctor ordered

sweating BUCKETS. Like, actual BUCKETS

Tuesday May 8 #

Note
slept:6.0 weight:189lbs

up early for court

calves a bit sore from last night plus
saturday canyon scramble?

Running 32:17 [3] 4.2 mi (7:41 / mi) +179ft 7:23 / mi
shoes: GHOST 10 wide Gray

beltline from “home”
perfect, 1hr after rain
70s

Monday May 7 #

Note
slept:7.0 weight:189.8lbs

fast since noon yesterday

Strength Training 1:00:00 [3]

AoK gym

dbell incline bench 45-55-55-55-60s-45s x12 last set slow
dbell row. 55-65-65-70-70...x12

db curls 35-35-40-35x10
db tri press 45-55-55-55 x10

hammer curls 5x12
tri cable press down 5x20

pushups frlt good

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