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Training Log: RASPUTIN

In the last 7 days:

activity # timemileskm+ft
  Cycling5 9:04:04 146.5(16.2/h) 235.77(26.0/h) 8209
  Running5 3:29:31 27.0(7:46) 43.45(4:49) 288
  Strength Training3 1:10:00
  c2 ROWING 1 2:00
  Total7 13:45:35 173.5 279.22 8497
averages - sleep:7.3 weight:192lbs
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5:17
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TuWeThFrSaSuMo

Monday Oct 23 #

Note
slept:8.0 weight:191lbs

amazing sleep 1030:630
aoife slept thru to 630

lateral mid-hammies tight so taking it super easy for a couple days.
risk management.

Sunday Oct 22 #

Note
slept:9.0 weight:191lbs

mega sleep!
aoife in boarding so was able to sleep past 5am so slept
11-8!

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

easy spinning
sorry, legs

c2 ROWING 2:00 [3]

warmup

Strength Training 20:00 [3]

shoulder rehab

Running 31:47 [3] 4.0 mi (7:57 / mi)
shoes: GHOST 10 Wide Size 10

home
treadmill
430pm
easy
family and GSD day cleaning, lawn work

Saturday Oct 21 #

Note
slept:6.0

slept at Tony’s place in Simpsonville.
Up at 5 sharp to drive an hour to Traveler’s Rest, SC to get packet.
Just riding not racing so it’s weird to jump through all these hoops just to be able to ride on the road.

Cycling 5:17:44 [3] 80.0 mi (15.1 mph) +8000ft

Gran Fondo Hincapie

Flyover, overlaid with Lance's

https://labs.strava.com/flyby/viewer/#1242072574?c...

Someone’s video of start and first climb
https://m.youtube.com/watch?v=DxF-RUH9seA

started way back. like, behind over 2,000 people. that was interesting! passed 3 crashes in first few miles.
didn’t want to stand like a dork for 45’ in 45 degree temps waiting for the start. it would warm up to 70 later in the day.

rode w erik zabel at the end, on some grueling switchbacks. prob his easiest “event” ever. both of us off the couch. still, legend.

Lance came back early riding opposite dirextion. who knows.

climbs were on par with hardest i have ever ridden, 2nd was HC, mid teens +. people zigzagging, walking.

I was “MTB GUY” all day.

amazing event. great training ride. too bad HRM still not working.

Friday Oct 20 #

Note
slept:7.0

westin chattanooga. 11-6. needed more sleep! maybe sunday.
sponsoring neuroscience symposium today at hospital. long day working. tonight drive 2.5hrs home, pack bike and load sasha alla into car, then drive 3hrs to greenville. then wake up at 5 and drive to hotel domestique for hincapie fondo. looong ride. gonna need a siesta mañana.
7 PM

Running (treadmill home) 24:16 [3] 3.1 mi (7:50 / mi)
shoes: GHOST 10 Wide Size 10

home treadmill
7pm before 3hr drive to alla’s bro’s house.

easy

not much time tonight.
wanted to have 50 miles running for the rolling 7 days in the legs before tomorrow’s ride. close enough.

Thursday Oct 19 #

Cycling (indoor) 1:00:00 [3] 18.6 mi (18.6 mph)

50 easy-steady then 10 x 30/30 27 bldg to 31mph
do drenched. waterfalls!!!

Strength Training 20:00 [3]

Running 1:01:13 [3] 7.9 mi (7:45 / mi) +288ft 7:29 / mi
shoes: GHOST 10 Wide Size 10

Chickamauga Battlefield National Park
just south of Chattanooga.

Base run, right at steady.

Felt awesome but dove in bushes at 14’ and three times during mile 7. Brutal. Lost a great hat!! Damn.

Drove 3hrs immediately prior. last 40’ in darkness.
Roads. just a few cars. Great place to ride or run.
Rollers suprised me. Short and mellow, nice.

first 1/4 grmin turned off so re-started it.
8 AM

Note

DEXA SCAN RESULTS:
194.8 LBS
19.1% Body fat
bone mineral density all limbs “off the charts”
esp my skull, one of the highest he has recorded. LOL!!!!!

Wednesday Oct 18 #

Note
slept:7.0 weight:192lbs

DEXA Scan tomorrow.
Let’s see how skinny fat I reallly got.
Last one was a couple yrs ago when i almost hit 230lbs just lifting and eating and chugging raw milk. Before that, bod pod when I was 168lbs before baja travesia 2008.

Running 46:01 [3] 6.0 mi (7:40 / mi)
shoes: GHOST 10 Wide Size 10

Home
Treadmill Easy Base Groove
AM

easy 8’ for 10’ then slow drop to 7:30, last mile 6;50s
breathing through nose and bellllay!
felt easy. trance-like spaced out just form cadence breathing elbows pendulums.

first run in forever I didn’t have to wring out shirt afterwards!
nice cool morning under 65!!!!!
6 PM

Cycling 1:16:20 [3] 20.0 mi (15.7 mph) +209ft

Strictly Easy cochran shoals and johnson ferry trails, road and gravel.
thought it would be good to get on the bike this week at least once before this wknd’s hincapie fondo 80m/8k

maybe last outdoor weekday ride until next spring. getting dark early.

pumped to 70psi!!! hard as a rock. felt it on rooty singletrack but ok!

some guy with his family was pissed I was on the singletrack.
“you’re not supposed to ride bicycles here”.
the trailhead sign had no such warning.

Tuesday Oct 17 #

Note
slept:7.0 weight:194lbs

Strength Training 30:00 [3]

Cycling (Indoor) 1:00:00 [3] 18.6 mi (18.6 mph)

Running (treadmill - home) 46:14 [3] 6.0 mi (7:42 / mi)
shoes: GHOST 10 Wide Size 10

Home
Treadmill
5pm

easy warmup 2 miles 8’ pace then slow drop to 7:30 and held
felt easy.
replaced HRM strap battery but still not picking up. maybe need to plug into laptop and download an upgrade - for first time ever.

RPE: could go 2hrs this pace easily.
body weight 195 gotta watch the dry fruit and other sneaky carbs, must be holding water.

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