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Training Log: RASPUTIN

In the last 7 days:

activity # timemileskm+ft
  Strength Training3 2:55:00
  Running2 40:01 5.0(8:00) 8.05(4:58)
  c2 ROWING 4 29:53 4.98(6:00) 8.02(3:44)
  Ski Erg1 10:00 1.55(6:26) 2.5(4:00)
  Total6 4:14:54 11.54 18.57
averages - sleep:8.6 weight:192.2lbs
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2:04
0:00
FrSaSuMoTuWeTh

Thursday Feb 22 #

Note
slept:8.0 weight:192.2lbs

Wednesday Feb 21 #

Note
slept:8.5

still a bit sore, si area tight. mobilize better!
busy yesterday walk thru new house and sale of current house fell through 2wks before closing. back on market, back to nonstop cleaning! ~80 here today.

c2 ROWING 6:58 [3] 2.0 km (3:29 / km)

PR

2000m TT
6:58. 29 s/m
damper 6
drag factor 138 just right

1:42
145
143.7
148.1 last 500!

Slater you’re next. Dust that thing off!

c2 ROWING 1:45 [3] 0.5 km (3:30 / km)

short warmup before impromptu 2k TT
just sprint starts around 1:30/500 for ~10 strokes
then total rest
winging it
8 PM

Strength Training 40:00 [3]

after 2000m tt row
8:40pm

Deadlift
135x10 warmup

185x5, 225x5, 245x5, 265x5, 265x5

265 mixed grip. speed ok but back not as straight so stopping there.
baby steps. all about volume of good reps per week, mo.
one bad rep can risk it all.

Dbell Bench Press
35s, 40, 50, 50, 50, 50... x 15
need heavier dbells

Monday Feb 19 #

Note
slept:8.5 weight:192.2lbs

c2 ROWING 1:55 [3] 0.5 km (3:50 / km)

garage

just 500m warmup
before jog

Running 30:01 [3] 4.0 mi (7:30 / mi)
shoes: GHOST 10 wide Gray

Home garage tready
slow 8’ warmup mile then slow descent to 6:50s
all w mouth open. Felt effortless. Good!

Sunday Feb 18 #

Note
slept:9.0

70s for the next week?! opening this AM to hit park w girls before rain. not sore...YET.

SkiErg technique tips
Pure Gold
GymJones full instructor:

http://thebarbellspin.com/functional-fitness/7-tip...

Saturday Feb 17 #

Note
slept:9.0

slept in!!
packing boxes most of today. only left house to hit brunch 3 miles away at 1:30

c2 ROWING 4:00 [3] 1.0 km (4:00 / km)

warmup
2 PM

Strength Training 2:00:00 [3]

Row 1000m EZ

warmup
KBS-OH kb lunge, goblet KBS disclocates

dbell press
shoulderrok

warmup Back squat
45-95-x5

Back Squat 5x135-145-155–145-135 faster on descending

Dbell Bench Press 7x12: 35-40-50-50-50-50-50
Dbell Row 5x10 50s hold contraction slow neg

Bbell Shoulder Press 5x10 45-65-65-65-65
Pullups 3x5 grease groove

Friday Feb 16 #

Running 10:00 [3] 1.0 mi (10:00 / mi)

jones bridge lot hill loop w aoife
first run in altras.
12m drop to zero! baby steps

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

Easy warmup
22s/m
Drag factor 114
Damper 4

Strength Training 15:00 [3]

pullups
farmer carry 2x50lb dbells

Ski Erg 10:00 [3] 2.5 km (4:00 / km)

warmup plus

2000m TT
Baseline humbled
7:45
(df 95, 51s/m,
Splits 1:45-46-58-59 )
before 1000m already slowed to almost 2:00 pace.
went out too fast first min 1:3x pace like a foo.
Don’t have sub 7 2k fitness here at baseline but definitely 3:2x 1k

c2 ROWING 5:15 [3] 1.5 km (3:30 / km)

Lastly

500-32 1:39.9/500 pace
400-34. 1:40.0
300-34. 1:39.6
200-37. 1:37.7
100-38. 1:34.5
on 60” rest

damper 5.5
drag factor 138
need to clean her
6 AM

Note

up constantly all night. sasha coughing.

last weekend to pack boxes. gonna be epic. also epic decision-making, getting rid of every bit of old boxed up stuff possible and donating another 50% of wardrobe.

closing new place tuesday.

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