Training Log Archive: RASPUTIN

more cleaning and packing, moving boxes into the garage today. a lot of deadlifts, RDLs, and cleans!!

jones bridge trails from NPS parking lot

rain, 50s, so much fun

aoife chasing 6 deer, jumping in the river chasing geese (off a 5’ bank, never swam before, w current) etc
good times

1st SkiErg in forever.
Got a new one and a used rowing erg.
Should not have sold old ones.

national top times for 40+ seem soft, but maybe disilusionment comes next - both *my* softness and the times hardness. Answers lie in the darkness.

Home Treadmill 6pm
after packing cleaning all day

1000m/hr elev gain

all 15%
4.0mph for ~ 800m, hr low 140s
then 4.1 until
27 mins 4.2mph hr went over 150 at end
the movement feels new! hiking steady 15%.
hammies prob tired and tight from deadlifts this AM,
first pulls since mid 2017

15% max meters
5k


1k 18:52
1061. 20:00
1500’ 28:06
1607. 30:00

set pace at Glenn Rogers and hung on
kept HR under 150 unril last 7’.
Prob LT pace 4.1 or 4.2mph at 15% if HR were to float up.

up 4:30 let aoife out
then slept 5:15-7

no cals before workout at 9:30 lifetime johns creek
just 6g BCAA and water, coffee 1tbsp heavy creme
felt awesome!
-

warmup

at gym, guest pass from Alla while she did weightlifting class.
sasha in gym daycare. chundered so we left right away after an hour. hope it's not flu.


KB swing: 20, 35,50x 20, 20, 20, 20.
KB oh lunge 10 each side
KB goblet squat just 10
———————

trap bar dead lift - in squishy 12mm drop brooks ghost. not ideal but ok!

65, 135 x10 fast easy
185-205-225 x 5 fast just right
first time deadlifting in forever! in 12m drop squishy Ghost 10s

bbell bench press
65-95-135-135x10
shoulders better each set.
lower weight higer volume for a while to rebuild musculature
and work on stability & mobility
————-
bbell shoulder press 45-55-65x10 L shoulder felt it so stayed light
bbell curl + yates row 10/10: 30-60
———

warmup. first 100 or so chill 150 then held 1:46 or so.
7:06 2k pace.
breathing very hard after

long work day til 5:30
realtor appt 6:00

little window to move and get blood flowing

woke maybe 12X as usual

up 545
mild cold for the last week, sleeping w mouth open, night congestion
wake up with dry yellow-brown junk back of throat. otherwise feel fine.
stoked to run today. keep it easy.

ez singletrack w aoife
dog jog!
50* sun
leg 90%

up 545

ordered shoulderök.
gonna hit shoulders PT and mobility plus shoulderök.
cheaper than going to PT for a month!

calf is fine. run tomorrow!!

warmup row

2:00-1:55-1:50
not easy at end!

pull ups- 5x5 shoulder fine
flat bench abmat 25-35s-40-40-40
+ leg lever
dbell rows

baby steps

home
after row wup
easy slow build to 9.5mp
mile 4 9mph bldg to 9.5, felt ez
breathe thru nose at 9mph
diesel takes a while to warm up

home
warmup

solo w sasha mon-wed plus showing house