Training Log Archive: RASPUTINIn the 7 days ending Jul 16, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Jul 16, 2017 #
5 PM
Running (easy base) 1:05:00 [3] 7.6 mi (8:33 / mi)
shoes: GHOST 10 Wide Size 10
anytime roswell treadmill
super easy 2mi
then easy pe but HR bldg to steady high 140s just 8:20s
felt good but dehydrated.
super easy 2mi
then easy pe but HR bldg to steady high 140s just 8:20s
felt good but dehydrated.
Saturday Jul 15, 2017 #
Note
slept:9.0 weight:201lbs
8:30-6am
Running 52:27 [3] 5.2 mi (10:05 / mi) +341ft 9:30 / mi
shoes: nike wildhorse3
jones bridge 1pm
fasted
last cals 7pm
energy perfect!
easy then some fartlek sprints
drenched!!!!!!
body feels good.
L quad, lateal half way down slight tweak
easy
weighed before and after. 201 and 196
5lbs sweat loss in 53 mins~, and it was 15 degrees cooler than last few days.
fasted
last cals 7pm
energy perfect!
easy then some fartlek sprints
drenched!!!!!!
body feels good.
L quad, lateal half way down slight tweak
easy
weighed before and after. 201 and 196
5lbs sweat loss in 53 mins~, and it was 15 degrees cooler than last few days.
Friday Jul 14, 2017 #
Note
slept:6.0
Running 1:00:00 [3] 7.0 mi (8:34 / mi)
shoes: GHOST 10 Wide Size 10
roswell
anytime gym treadmill
easy 9' 1.5 mi then 8:20~
effortlessy floating along
sweet spot
he 130s until 30' then 140-145
anytime gym treadmill
easy 9' 1.5 mi then 8:20~
effortlessy floating along
sweet spot
he 130s until 30' then 140-145
Cycling (gym spin bike) 1:00:00 [3] 18.6 mi (18.6 mph)
gym spin bike
immediately after 1hr run.
under 1 min transition
no water during or since 30' before run.
immediately after 1hr run.
under 1 min transition
no water during or since 30' before run.
Wednesday Jul 12, 2017 #
Note
slept:8.0
9:45-5:45am slept parents vero beach
Morning beach sunrise
Dinner w JTC in Boca
Morning beach sunrise
Dinner w JTC in Boca
Tuesday Jul 11, 2017 #
Note
slept:7.5
up at 5 for ATL-MCO flight.
long day w reps then on the beach for a run by sunset.
forearms still destroyed from bouldering.
scap/upper mid back good sore from cable rows.
long layoff from pullups due to L shoulder = atrophy and weakness
long day w reps then on the beach for a run by sunset.
forearms still destroyed from bouldering.
scap/upper mid back good sore from cable rows.
long layoff from pullups due to L shoulder = atrophy and weakness
Running 45:43 [3] 4.8 mi (9:31 / mi) +167ft 9:13 / mi
ahr:145 shoes: GHOST 10 Wide Size 10
vero beach
6pm
from house over bridge to beach. stepped in the ocean.
HR was ok at first but even 6pm climbing bridge in the sun, it went up. jogging along. good training! drops in ze bucket.
HR WAY > RPE
6pm
from house over bridge to beach. stepped in the ocean.
HR was ok at first but even 6pm climbing bridge in the sun, it went up. jogging along. good training! drops in ze bucket.
HR WAY > RPE
Monday Jul 10, 2017 #
Note
slept:8.0 weight:203.2lbs
ate less yesterday, moved more. go figure!'
work from home today
fire ant bites from yard work sat, ankles still swollen welts
itches less than usual. weeping, puffy. F you, fire ants!
work from home today
fire ant bites from yard work sat, ankles still swollen welts
itches less than usual. weeping, puffy. F you, fire ants!
11 AM
Running 46:00 [3] 5.4 mi (8:31 / mi)
slept:8.0 weight:203lbs shoes: GHOST 10 Wide Size 10
easy run
garage treadmill 10:45am already very hot and humid
1st mi 9', 120s HR, then 7.0 mi then 7.2mph chillin
HR rose to 140s by end.
still, 35bpm lower than ~9:40-10 min pace in vero beach afternoon heat last week!!'
Aoife working on an antler on the driveway
garage treadmill 10:45am already very hot and humid
1st mi 9', 120s HR, then 7.0 mi then 7.2mph chillin
HR rose to 140s by end.
still, 35bpm lower than ~9:40-10 min pace in vero beach afternoon heat last week!!'
Aoife working on an antler on the driveway
2 PM
Hike 50:00 [3] 3.0 mi (16:40 / mi)
shoes: NB Leadville v3
hike w Aoife in hills in the heat. like a sauna.
5 PM
Cycling 1:00:00 [3] 18.6 mi (18.6 mph)
indoor gym spin