Training Log Archive: RASPUTINIn the 7 days ending Oct 1, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
|
| |||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Oct 1, 2017 #
Note
slept:7.0
1130-630. aoife wake up. cold still same. super mild just post nasal drip, some cough. longish run from home this AM before A heads to Boston.
Running 2:03:01 [3] ** 12.1 mi (10:10 / mi) +1112ft 9:21 / mi
ahr:140 weight:196lbs shoes: GHOST 10 Wide Size 10
1st 1.5 mi with Aoife w potty breaks.
Goal was keep PE eeeasy and HR down. Good mix of steep stabber climbs/descents, technical winding singletrack, jumping over creeks, and a few mi of road/gravel road.
still fighting cold and dehydrated. Ready for a nap!!
Solo w Sasha next couple days w Alla out of town.
Makes 40mi for the week. Hammy/glute better but not 100% yet. L achilles way better this week
Goal was keep PE eeeasy and HR down. Good mix of steep stabber climbs/descents, technical winding singletrack, jumping over creeks, and a few mi of road/gravel road.
still fighting cold and dehydrated. Ready for a nap!!
Solo w Sasha next couple days w Alla out of town.
Makes 40mi for the week. Hammy/glute better but not 100% yet. L achilles way better this week
Saturday Sep 30, 2017 #
Note
slept:10.0 weight:193lbs (sick)
more post nasal drip/coughing last night. took nyquil. in bed 8:45
out of bed 8:45. sasha n mama slept in. inwas on couch.
out of bed 8:45. sasha n mama slept in. inwas on couch.
Cycling (SLATE) 2:09:07 [3] 20.05 mi (9.3 mph) +2687ft
ahr:136 max:168
Southern Cross course...out to Springer Mtn and back. all gravel/rock/dirt.
https://gravelmap.com/route?300
http://mountaingoatadventures.com/southernx
7.5m, 1hr climb to start with super steep loose sections. No dabs today! just tried to keep HR down and steady. palomar-like benchmark for sure. a few rollers on tbe way up, but just after ball buster steep loose slick gnarly stuff. views forever from the gaps. turnaround was 1mi from end of appalachian trail.
dh was intense. right at the limit. triceps amd hands will be sore
Strava shows Lance, Hincapie and CVdV with some of the top times KOMs on the upper climb. during the race on march 4 2017
https://gravelmap.com/route?300
http://mountaingoatadventures.com/southernx
7.5m, 1hr climb to start with super steep loose sections. No dabs today! just tried to keep HR down and steady. palomar-like benchmark for sure. a few rollers on tbe way up, but just after ball buster steep loose slick gnarly stuff. views forever from the gaps. turnaround was 1mi from end of appalachian trail.
dh was intense. right at the limit. triceps amd hands will be sore
Strava shows Lance, Hincapie and CVdV with some of the top times KOMs on the upper climb. during the race on march 4 2017
5 PM
Running 33:11 [3] 4.0 mi (8:18 / mi)
shoes: GHOST 10 Wide Size 10
treadmill
garage
80s humid
fan
super easy bldg to easy
HR 10bpm + > usual at same rpe
2hrs after ride (1hr20 drive each way to ride start/finish)
garage
80s humid
fan
super easy bldg to easy
HR 10bpm + > usual at same rpe
2hrs after ride (1hr20 drive each way to ride start/finish)
Friday Sep 29, 2017 #
Note
slept:8.0 weight:193lbs
up countless times last night, sasha slept w us.
feel ok this am tho. cold about the same. mild congestion, PND.
stoke high to run n ride.
planned a ride after work but had to cancel and pick up sasha
feel ok this am tho. cold about the same. mild congestion, PND.
stoke high to run n ride.
planned a ride after work but had to cancel and pick up sasha
Running (Treadmill) 31:55 [3] 4.0 mi (7:59 / mi)
ahr:138 (sick) shoes: GHOST 10 Wide Size 10
lunch run
home treadmill
88 degrees humid
sweating buckets
R hammy better. maybe 90%
L achilles fine!!??
easy 15’ then settled 7.8mph 140s, first deepening of breath
cold almost gone still coughing some PND.
walked aoife steep hills just prior. sun beating down...
home treadmill
88 degrees humid
sweating buckets
R hammy better. maybe 90%
L achilles fine!!??
easy 15’ then settled 7.8mph 140s, first deepening of breath
cold almost gone still coughing some PND.
walked aoife steep hills just prior. sun beating down...
Thursday Sep 28, 2017 #
Note
slept:8.0 weight:193.5lbs (sick)
solo w sasha. cold about the same.
high of 90 today. working ATL. Bike in the car!
high of 90 today. working ATL. Bike in the car!
Running 31:23 [3] 4.0 mi (7:51 / mi)
shoes: GHOST 10 Wide Size 10
easy bldg to -~ AeT 8mph
hot humid and fighting cold but felt good.
hot humid and fighting cold but felt good.
Strength Training 5:00 [3]
kb swings before run
5 PM
Cycling (SLATE) 1:20:52 [3] 20.3 mi (15.1 mph) +328ft
ahr:129 max:154 (sick) shoes: ZAMBERLAN VIOS GT
Cochrane Shoals to Johnson Ferry ST and back adding Sooe Creek singletrack out and back and another lap on the flat gravel road.
a few pedal/crank strikes on some rocky narrow singletrack climbing situations, and had to avoid branches catching horns in narrow ST. So good. Ran 140 Psi, weighing 193 today. Plenty of traction even with total slicks. played with lockout on the fork. def feel difference on vibrational (?) stuff esp.
Keeping it short shake down today w cold and Alla just back from charleston.
forgot to turn off watch, exact time prob off by a min or two.
a few pedal/crank strikes on some rocky narrow singletrack climbing situations, and had to avoid branches catching horns in narrow ST. So good. Ran 140 Psi, weighing 193 today. Plenty of traction even with total slicks. played with lockout on the fork. def feel difference on vibrational (?) stuff esp.
Keeping it short shake down today w cold and Alla just back from charleston.
forgot to turn off watch, exact time prob off by a min or two.
Wednesday Sep 27, 2017 #
Note
slept:8.0 weight:193.5lbs (sick)
up late w sasha then several wake-ups. bad sleep. cold stil in throat, some PND. sasha sx are the same
Running 54:55 [3] 6.0 mi (9:09 / mi) +413ft 8:36 / mi
ahr:137 shoes: GHOST 10 Wide Size 10
super chill pace fighting virus.
Home to jones bridge St, after taking aoife for a 1k jog. 90 degrees. first "run". puppy steps. mfd at 30'. ran home and final 1.6 mi on treadmill.
before run locked myself out. climbed onto roof, opened office window. realized there was an active wasp nest. used a spare shingle to knock out the nest and kill a few. ran away. came back and they were gone. somehow fit my body through small window and lowered to floor. forgot how high the window was. good times.
Home to jones bridge St, after taking aoife for a 1k jog. 90 degrees. first "run". puppy steps. mfd at 30'. ran home and final 1.6 mi on treadmill.
before run locked myself out. climbed onto roof, opened office window. realized there was an active wasp nest. used a spare shingle to knock out the nest and kill a few. ran away. came back and they were gone. somehow fit my body through small window and lowered to floor. forgot how high the window was. good times.
Tuesday Sep 26, 2017 #
Note
slept:6.0 weight:197lbs (sick)
up til ~midnight. took pooch out 11:30. woke uo to take aoife out at 2:45. agh. up again 5, 5:30 but let her cry. wtf. very sore throat this AM. A flying out this AM. solo w sasha til Thurs night. on road today w bossman.
Running (treadmill garage hot box) 32:31 [3] 4.0 mi (8:08 / mi)
shoes: GHOST 10 Wide Size 10
treadmill home
88 outside door closed heat!
squeezed in after work before dog walk + pickup sasha
15' super easy warmup to 7.7mph. then held 7.8mph 140hr
waterfalls
under 30g total carbs prior
A in Charleston no more time
88 outside door closed heat!
squeezed in after work before dog walk + pickup sasha
15' super easy warmup to 7.7mph. then held 7.8mph 140hr
waterfalls
under 30g total carbs prior
A in Charleston no more time
Monday Sep 25, 2017 #
Note
slept:7.5
up 4:45am to capture workout time before 7am.
bike due tonight via UPS, along w new XTR pedals.
after ride up til 10:30 reading/recording auditions for A then lights on late editing.
bike due tonight via UPS, along w new XTR pedals.
after ride up til 10:30 reading/recording auditions for A then lights on late editing.
Cycling (SLATE) 1:00:00 [3] 8.0 mi (8.0 mph)
shakedown ride on the slate...after first ride ever with Sasha, on her little stryder cruiser. "i want race, papa! i want race PAPA!" total overwhelming radness.
645-745pm
mix of 20% road 70% singletrack 10% gravel
42psi 650b slicks climbing rooty singletrack in the dark. cray zee!
20.6 lbs XL with all stock aluminum parts.
645-745pm
mix of 20% road 70% singletrack 10% gravel
42psi 650b slicks climbing rooty singletrack in the dark. cray zee!
20.6 lbs XL with all stock aluminum parts.
6 AM
Running 47:38 [3] 6.0 mi (7:56 / mi)
ahr:127 shoes: GHOST 10 Wide Size 10
home garage 6am after one cup coffee one cup water
super easy warmup 15'+ then slowly increased pace until HR 140
8mph, then 8.3mph = 149 hr after 45'. Body already heating up tho after 40. no fan.
HR barely 120 for first 20 mins.
body fresh after days off plus longer and easier warmup than usual = achilles and legs happy.
warm humidity. highs of 90 this week w humidity.
super easy warmup 15'+ then slowly increased pace until HR 140
8mph, then 8.3mph = 149 hr after 45'. Body already heating up tho after 40. no fan.
HR barely 120 for first 20 mins.
body fresh after days off plus longer and easier warmup than usual = achilles and legs happy.
warm humidity. highs of 90 this week w humidity.