Training Log Archive: RASPUTINIn the 7 days ending Oct 29, 2017:
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Sunday Oct 29, 2017 #
Note
slept:9.0 weight:191lbs
1030-730 good sleep, up 6 w aoife then bonus hour
zoo today w Alla sasha and another family. costume halloween thing
30s this morning?!
“recovery week” comes to an end.
congruent w work/life
zoo today w Alla sasha and another family. costume halloween thing
30s this morning?!
“recovery week” comes to an end.
congruent w work/life
Cycling 1:00:00 [3] 18.6 mi (18.6 mph)
TrainerRoad FTP Baseline test
first real traner seasion since 2003.
did not realize you can switch gears until halfway through first of two 8’ intervals. hilarious! nuked by then. rallied. 2nd one struggled to hold 300 so backed off and held 280s. mind all over the place.
going conservative w 259FTP
to start base programming.
3pm after rough afternoon.
normally would have canceled everything rest of day.
instead going to seize every moment.
634kj
TSS 76/78
first real traner seasion since 2003.
did not realize you can switch gears until halfway through first of two 8’ intervals. hilarious! nuked by then. rallied. 2nd one struggled to hold 300 so backed off and held 280s. mind all over the place.
going conservative w 259FTP
to start base programming.
3pm after rough afternoon.
normally would have canceled everything rest of day.
instead going to seize every moment.
634kj
TSS 76/78
Running 31:34 [3] 4.0 mi (7:54 / mi)
shoes: GHOST 10 Wide Size 10
treadmill
30’ after the bike
easy short run. postponed longrun, high hammy tendons sore from deadlifts yesterday. rookie move. protecting hamstrings = key to consistency as I have learned in the past. usually get injured in 48-72hrs post deadlift while running even easy.
super easy 3 mi 7:50s then deopped last mile to 7:30s also felt same
super cold day. low temps make huuuuuge diference. esp at 190+ lbs
30’ after the bike
easy short run. postponed longrun, high hammy tendons sore from deadlifts yesterday. rookie move. protecting hamstrings = key to consistency as I have learned in the past. usually get injured in 48-72hrs post deadlift while running even easy.
super easy 3 mi 7:50s then deopped last mile to 7:30s also felt same
super cold day. low temps make huuuuuge diference. esp at 190+ lbs
Saturday Oct 28, 2017 #
Note
slept:8.0 weight:189.6lbs
below 190 fer reals
Strength Training 30:00 [3]
lifetime
after warmup 1k row
KBS
KB DL
KB handle press
rubber band external, internal rotation - green
ruber band straight arm pull-down scaps retracted, slow.
after warmup 1k row
KBS
KB DL
KB handle press
rubber band external, internal rotation - green
ruber band straight arm pull-down scaps retracted, slow.
c2 ROWING 3:45 [3] 1.0 km (3:45 / km)
C2 Warmup row
500 @ 1:59 pce
500 @ under 1:50 pace
6.5, ~24 s/m
500 @ 1:59 pce
500 @ under 1:50 pace
6.5, ~24 s/m
Swim 15:00 [3] 0.6 mi (24:59 / mi)
Lifetime Indoor
outdoor pool was closed
first swim since before ski accident, tear.
pain was excruciating, twinges at times...but not from the HAGL tear.
posterior capsule again. need another injection before arthroscopy. maybe avoid surgery. who knows.
would have stopped right away, but what’s rhe worst that could happen? it’s already inflamed and torn and f’d.
mostly drill with some swim. first few strokes painfree then it comes.
other shoulder, post surgery is pain free and feels AWESOME!
outdoor pool was closed
first swim since before ski accident, tear.
pain was excruciating, twinges at times...but not from the HAGL tear.
posterior capsule again. need another injection before arthroscopy. maybe avoid surgery. who knows.
would have stopped right away, but what’s rhe worst that could happen? it’s already inflamed and torn and f’d.
mostly drill with some swim. first few strokes painfree then it comes.
other shoulder, post surgery is pain free and feels AWESOME!
Dry Sauna 20:00 [3]
168 degrees, sat up top.
took over 15’ to feel it.
Just felt like normal Atlanta summer weather. Used to it.
Really wish I was joking.
last couple mins it kicked in,
HR began to rise.
next time go for 25’
heat shock protein adaptation
took over 15’ to feel it.
Just felt like normal Atlanta summer weather. Used to it.
Really wish I was joking.
last couple mins it kicked in,
HR began to rise.
next time go for 25’
heat shock protein adaptation
Running (Treadmill) 45:07 [3] 6.0 mi (7:31 / mi)
Home 5:30pm
easy 8 pace then drop to 6:50s last miles
all breathing thru nose. Steady last 15’, low 7
easy 8 pace then drop to 6:50s last miles
all breathing thru nose. Steady last 15’, low 7
Friday Oct 27, 2017 #
Note
slept:7.0
broken sleep, several wake-ups. ordered the iPhone X at 3am like a big dork.
Running 54:56 [3] 7.3 mi (7:32 / mi)
shoes: GHOST 10 Wide Size 10
home
treadmill
felt awesome! slow drop to 8.4mph felt effortless. nice.
but..bathroom 20’ and at end.
treadmill
felt awesome! slow drop to 8.4mph felt effortless. nice.
but..bathroom 20’ and at end.
Thursday Oct 26, 2017 #
Note
slept:8.0 weight:191lbs
Freshen up recovery week. will still hit 40 running miles, nothing else matters much excet max sleep. hydrate better. enjoy the sub 70 temps!
Cycling (Indoor - Wahoo KICKR) 1:00:00 [3] 18.6 mi (18.6 mph)
Home
Wahoo KICKR setup and spin easy 200w ~
Swueezed in after work.
Not fan.
Got some mopping to do!
will download trainerroad programming and zwift for ez days
Wahoo KICKR setup and spin easy 200w ~
Swueezed in after work.
Not fan.
Got some mopping to do!
will download trainerroad programming and zwift for ez days
Wednesday Oct 25, 2017 #
Note
slept:8.0 weight:190lbs
Wahoo KICKR arrived this evening. Setup and first ride tomorrow!
Running (treadmill) 46:20 [3] 6.0 mi (7:43 / mi)
home
lunch
treadmill
8’ down to 7:30, easy to steady. at or under AeT rpe
body feeling good.
pace felt easy, like 2hr AeT pace or so.
Just need to knock 1 min off this pace at AeT and hold for 3hrs!
lunch
treadmill
8’ down to 7:30, easy to steady. at or under AeT rpe
body feeling good.
pace felt easy, like 2hr AeT pace or so.
Just need to knock 1 min off this pace at AeT and hold for 3hrs!
Tuesday Oct 24, 2017 #
Note
slept:8.0 weight:191lbs
slept 1030-5:45, took aoife out, 6-7, could have slept 12hrs.
easy week, really watch the L hamstring.
easy week, really watch the L hamstring.
Running (treadmill) 1:00:00 [3] 7.7 mi (7:48 / mi)
Lunch
Home
Treadmill
Easy. Fresh!
Hammy better.
2mi 8’ pace then 7.7mph til mile 7+ 7.8mph
felt same. top of easy, low steady.
Home
Treadmill
Easy. Fresh!
Hammy better.
2mi 8’ pace then 7.7mph til mile 7+ 7.8mph
felt same. top of easy, low steady.
Monday Oct 23, 2017 #
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.
solo w sasha this AM and tonight until 9pm
aoife slept thru to 630
lateral mid-hammies tight so taking it super easy for a couple days.
risk management.
solo w sasha this AM and tonight until 9pm
Cycling (indoor ) 1:30:00 [3] 27.9 mi (18.6 mph)
More active recovery
Left hammy very tight - danger will robinson
Left hammy very tight - danger will robinson