Training Log Archive: RASPUTINIn the 30 days ending Jun 30, 2017:
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Friday Jun 30, 2017 #
Note
Alla back yesterday
Drive to Vero today, ~9-10hr drive. Without traffic or weather. Fasting 6:45 last night to 3pm today. Easy!
Drive to Vero today, ~9-10hr drive. Without traffic or weather. Fasting 6:45 last night to 3pm today. Easy!
Thursday Jun 29, 2017 #
Note
slept:7.0 weight:201.5lbs
sasha wouldn't sleep. in bed ~8, up till almost 10.
had the inside-rib tightness, moved again, left side. more abdominal, gut dull ache.
woke up this AM at 5. hung out for a few hrs before alla got home, redeye from SF.
legs feel happy.
work from home again. leave early mañana for long weekend on the beach in Florida.
had the inside-rib tightness, moved again, left side. more abdominal, gut dull ache.
woke up this AM at 5. hung out for a few hrs before alla got home, redeye from SF.
legs feel happy.
work from home again. leave early mañana for long weekend on the beach in Florida.
5 PM
Running (gym treadmill) 35:42 [3] 4.0 mi (8:56 / mi)
shoes: GHOST 10 Wide Size 10
a treadmill
sweating buckets
HR 130s til last mile 140s
sticking with consistent short easy runs, slower and shorter than I want or need
sweating buckets
HR 130s til last mile 140s
sticking with consistent short easy runs, slower and shorter than I want or need
Wednesday Jun 28, 2017 #
Note
slept:8.0 weight:201.8lbs
in bed at 9 w sasha
prob asleep at 10
up at 2 to take aoife out
rough getting back to sleep, tightness inside left side ribcage now. keeps moving around. time for yoga.
slept ~2:45-7.
solo w sasha again. drop at daycare
prob asleep at 10
up at 2 to take aoife out
rough getting back to sleep, tightness inside left side ribcage now. keeps moving around. time for yoga.
slept ~2:45-7.
solo w sasha again. drop at daycare
Strength Training 45:00 [3]
dumbbbell bench
bent barbell row
db bc
narrow palms facing pull downs
dumbbell shoulder press
barbell wrist curl
slow negative single leg calf raise/lower
bar hangs...safe pull-ups still a no-go with shoulder L
rubber band external rotation rehab sets of 20
bent barbell row
db bc
narrow palms facing pull downs
dumbbell shoulder press
barbell wrist curl
slow negative single leg calf raise/lower
bar hangs...safe pull-ups still a no-go with shoulder L
rubber band external rotation rehab sets of 20
Running (treadmill gym) 35:30 [3] 4.0 mi (8:53 / mi)
shoes: GHOST 10 Wide Size 10
anytme treadmill 12:30
ghost 10s
easy but hot dehydrated
HR crept to 150
hot and hot ut of shape!
super easy building to easy
ghost 10s
easy but hot dehydrated
HR crept to 150
hot and hot ut of shape!
super easy building to easy
Tuesday Jun 27, 2017 #
Note
slept:10.0 weight:203.8lbs
broken sleep per yooj, aoife.
solo w sasha
prob ate 100g cho today.
solo w sasha
prob ate 100g cho today.
12 PM
Running 32:30 [3] 3.4 mi (9:34 / mi) +220ft 9:00 / mi
ahr:134 shoes: GHOST 10 Wide Size 10
newtown park path. too short! .9
first run brooks ghost 10 wides
HOT!!! temp only mid 80s but humid
noon
super easy jogging pace
first run brooks ghost 10 wides
HOT!!! temp only mid 80s but humid
noon
super easy jogging pace
1 PM
Cycling (indoor) 1:00:00 [3] 18.6 mi (18.6 mph)
anytime fitness gym
Monday Jun 26, 2017 #
Note
slept:7.0 weight:203.5lbs
home solo w sasha
Running 44:15 [3] 4.0 mi (11:04 / mi)
home-jones bridge trying to go as easy as possible both ways on the wall climbs and park hill. L achilles usual. shoulder fine!
after mowing lawm.
sasha at day care. no appts
after mowing lawm.
sasha at day care. no appts
Sunday Jun 25, 2017 #
Note
slept:7.0 weight:205lbs
tried on Altra Lone Peak 3.0
Too narrow in the forefoot! WTF? hmm.
thought they were suposed to be wide, good for the metatarsals
apparently not.
nb leadville is way wider.
i guess market for zero drop > market for wide forefoot/roomy toebox
squeezed ball of foot , little wiggle room.
escalante fit better but still way less room in toe box than
some other shoes, felt same as wildhorse 3
toe-tally pointless.
Too narrow in the forefoot! WTF? hmm.
thought they were suposed to be wide, good for the metatarsals
apparently not.
nb leadville is way wider.
i guess market for zero drop > market for wide forefoot/roomy toebox
squeezed ball of foot , little wiggle room.
escalante fit better but still way less room in toe box than
some other shoes, felt same as wildhorse 3
toe-tally pointless.
Running (treadmill home) 30:00 [3] 3.4 mi (8:49 / mi)
shoes: nike wildhorse3
home garage treadmill heat humidity
while sasha napped 1-1:30
super easy 6.6mph-7mph
shoulder was fine after 10'
achilles better after 20'
while sasha napped 1-1:30
super easy 6.6mph-7mph
shoulder was fine after 10'
achilles better after 20'
Saturday Jun 24, 2017 #
Note
finally home! together for a day. alla takes off tomorrow morning for LA-SF trip. back thurs night.
Friday Jun 23, 2017 #
Note
made it home last night by 8:30, sasha was still up. huge win!
up early this AM, back to the airport. alabama today. home by 9pm
up early this AM, back to the airport. alabama today. home by 9pm
Wednesday Jun 21, 2017 #
Hike 1:00:00 [3]
beach walk
vero beach/sebastian golden sands
Work palm beach boca ft lauderdale today
Fly to Charleston tonight
vero beach/sebastian golden sands
Work palm beach boca ft lauderdale today
Fly to Charleston tonight
Note
charleston aloft hotel.
got to hotel at almost 10pm. up early to drive 2hrs to mtgs
got to hotel at almost 10pm. up early to drive 2hrs to mtgs
Tuesday Jun 20, 2017 #
Note
up 5am
7am flight to tampa. orlando tonight. palm beach tomorrow.
charlesron thurs. birmingham friday.
aoife boarded last night
7am flight to tampa. orlando tonight. palm beach tomorrow.
charlesron thurs. birmingham friday.
aoife boarded last night
Running 35:00 [3] 3.5 mi (10:00 / mi)
shoes: Ghost 9 Blue
vero beach
house, over bridge and back
90s, high humidity, mid day sun.
scorched
easy pace but super taxing conditions
house, over bridge and back
90s, high humidity, mid day sun.
scorched
easy pace but super taxing conditions
Monday Jun 19, 2017 #
Note
slept:6.5
Sunday Jun 18, 2017 #
Note
slept:7.0 weight:203lbs
slept pain-free again.
alla sasha back sometime today.
goal is to get one on one time with sasha this weekend, this afternoon,
before I leave again.
alla sasha back sometime today.
goal is to get one on one time with sasha this weekend, this afternoon,
before I leave again.
Saturday Jun 17, 2017 #
Note
Huge win: slept through the night no back, rib or ab pain. luxurious! rested.
Gone for 5 days, Sasha doesn't want anything to do with papa. Happens every week. By Tuesday when I leave again she will warm up to me again. Gotta scale back travel somehow.
home solo unexpectedly today. mama and sasha out, back ~ tomorrow pm.
Gone for 5 days, Sasha doesn't want anything to do with papa. Happens every week. By Tuesday when I leave again she will warm up to me again. Gotta scale back travel somehow.
home solo unexpectedly today. mama and sasha out, back ~ tomorrow pm.
Strength Training 20:00 [3]
dbell bench: 5x12
lt pull down chin: 5x12
(L shoulder tear same, grindy and twingy)
dbell light lat raise 10, 8
lt pull down chin: 5x12
(L shoulder tear same, grindy and twingy)
dbell light lat raise 10, 8
Friday Jun 16, 2017 #
Note
Tampa east Sheraton
Clearwater st pete and tampa w new rep
Fly home tonight.
Clearwater st pete and tampa w new rep
Fly home tonight.
Note
Tampa east Sheraton
Clearwater st pete and tampa w new rep
Fly home tonight.
Clearwater st pete and tampa w new rep
Fly home tonight.
Thursday Jun 15, 2017 #
Note
orlando north sheraton
interviews in the AM. then drive to Tampa sheraton brandon.
work w tampa rep in morning plus interviews. fly home pm.
interviews in the AM. then drive to Tampa sheraton brandon.
work w tampa rep in morning plus interviews. fly home pm.
Wednesday Jun 14, 2017 #
Note
slept:8.0
8hrs sleep at parents in vero
Hike 1:00:00 [3] 2.4 mi (25:00 / mi)
beach walk
sunrise
w parents
vero beach
sunrise
w parents
vero beach
Tuesday Jun 13, 2017 #
Running (soft sand ) 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Ghost 9 Blue
south beach
beach run
soft sand
sunrise
beach run
soft sand
sunrise
Monday Jun 12, 2017 #
Note
slept:7.0 weight:205lbs
11-4:30
5-7:15
solo w sasha in the AM
Miami today. mid morning flight for the first time.
Miami mon/tues, vero/orlando wed, tampa Thurs, birmingham friday
5-7:15
solo w sasha in the AM
Miami today. mid morning flight for the first time.
Miami mon/tues, vero/orlando wed, tampa Thurs, birmingham friday
Cycling 1:00:00 [3] 18.6 mi (18.6 mph)
aloft miami hotel
spin bike
finishing audiobook The Gene: An Intimate History
spin bike
finishing audiobook The Gene: An Intimate History
Strength Training 30:00 [3]
aloft miami gym
Sunday Jun 11, 2017 #
Note
slept:7.0
11-4:30
4:45-7
L achilles severe tightness.
4:45-7
L achilles severe tightness.
Running (stone mountain all rock) 56:12 [3] 4.1 mi (13:42 / mi) +1276ft 10:35 / mi
ahr:149 shoes: Ghost 9 Blue
back on the rock
late afternoon
90 degrees and humid in the parking lot,
hotter on the rock. heat radiating!!!
almost tooo steep. gonnna play with routes, max steepness up, more gentle descent. toes pointed almost full extension on descent now, very unstable postion for ankle. slater nightmare turf
lap 16:25 , easy gradual HR raise to 150
lap 2 17:25, HR held at 160. heat severe,
sweat blinding, need a headband or wristband
late afternoon
90 degrees and humid in the parking lot,
hotter on the rock. heat radiating!!!
almost tooo steep. gonnna play with routes, max steepness up, more gentle descent. toes pointed almost full extension on descent now, very unstable postion for ankle. slater nightmare turf
lap 16:25 , easy gradual HR raise to 150
lap 2 17:25, HR held at 160. heat severe,
sweat blinding, need a headband or wristband
Saturday Jun 10, 2017 #
Note
slept:5.66 weight:209.5lbs
Running 45:01 [3] 4.3 mi (10:28 / mi) +291ft 9:50 / mi
shoes: Ghost 9 Blue
jones bridge
80s humid
usual summer heat game
laps on some singletrack and steep hill
80s humid
usual summer heat game
laps on some singletrack and steep hill
Friday Jun 9, 2017 #
Running 35:35 [3] 3.6 mi (9:53 / mi) +259ft 9:15 / mi
shoes: nike wildhorse3
5pm
88 degrees
total humidity
jones bridge
singletrack tunnel through bright green leaves
easy jog
so hot
88 degrees
total humidity
jones bridge
singletrack tunnel through bright green leaves
easy jog
so hot
Strength Training 40:00 [3]
dbell bench
lat pull down. need cortisone injection again, no time or $ for surgery!
dbc
seated calf raise slow negative
dbell sh press
lat pull down. need cortisone injection again, no time or $ for surgery!
dbc
seated calf raise slow negative
dbell sh press
Thursday Jun 8, 2017 #
Note
slept:8.0 weight:202lbs
home solo w sasha last day
Wednesday Jun 7, 2017 #
Note
home solo w sasha since yesterday
slept until 7!
slept until 7!
Monday Jun 5, 2017 #
Note
slept:8.0
up at 1? with the weird spinal ache and abdominal thing. walked around. was able to get back to sleep. up at 5 with aoife. then a couple bonus hrs of sleep on the couch.
working from home all week!
Mrs. C traveling for work. Home solo w Sasha.
first time being home Mon-Fri in forever. next week on the road M-F w long connecting drives and late nights. Gotta make this week count.
working from home all week!
Mrs. C traveling for work. Home solo w Sasha.
first time being home Mon-Fri in forever. next week on the road M-F w long connecting drives and late nights. Gotta make this week count.
Cycling 1:30:00 [3] 27.9 mi (18.6 mph)
shoes: nike wildhorse3
anytime spin bike
doing exp report
5-6
doing exp report
5-6
Sunday Jun 4, 2017 #
Strength Training 30:00 [3]
anytime roswell
flat bench dbell. 35-40-45-50s x12
lat pull dowm: 100-115-115 x10 L shoulder doable
B curls
bbell sh press
dbell shrugs
flat bench dbell. 35-40-45-50s x12
lat pull dowm: 100-115-115 x10 L shoulder doable
B curls
bbell sh press
dbell shrugs
Saturday Jun 3, 2017 #
Note
slept:7.5
10-12,1230-645
Hike 2:20:00 [3] 4.5 mi (31:07 / mi) +1700ft 22:55 / mi
shoes: nike wildhorse3
blood mtn
w alla sasha and aoife
carried sasha in the osprey poco plus plus extra water and gear.
40lb pack. good times after yesterday's return to squatting.
aoife was good off leash the whole time.
other dogs, people, boulders, all good. clutch.
80s and humid.
good for the souuuuul!!!
w alla sasha and aoife
carried sasha in the osprey poco plus plus extra water and gear.
40lb pack. good times after yesterday's return to squatting.
aoife was good off leash the whole time.
other dogs, people, boulders, all good. clutch.
80s and humid.
good for the souuuuul!!!
Friday Jun 2, 2017 #
Strength Training 45:00 [3]
squats in garage
first workout in a while!
shoulder tear is still bad. pullups still a no-go
first workout in a while!
shoulder tear is still bad. pullups still a no-go
Thursday Jun 1, 2017 #
Note
charleston last night.
flying back early today to ATL
home before dinner for once.
flying back early today to ATL
home before dinner for once.