Training Log Archive: RASPUTINIn the 31 days ending Oct 31, 2017:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Oct 31, 2017 #
Running 45:08 [3] 6.0 mi (7:31 / mi)
shoes: GHOST 10 Wide Size 10
home treadmill
lunch
after orthopod appt and injection. Dr. H is the head orthopedic surgeon for the Atlanta Hawks.
7:50s super easy 1.5 mi then gradual drop to 6:50s still felt ex but def steady, beeathing thru nose. neuromuscular adaptation! just been running slow. increase paces even at easy RPE, in small doses and only after long warmup. stay consistent, drop 15-20lbs and 6:40s will be steady 148hr again soon.
lunch
after orthopod appt and injection. Dr. H is the head orthopedic surgeon for the Atlanta Hawks.
7:50s super easy 1.5 mi then gradual drop to 6:50s still felt ex but def steady, beeathing thru nose. neuromuscular adaptation! just been running slow. increase paces even at easy RPE, in small doses and only after long warmup. stay consistent, drop 15-20lbs and 6:40s will be steady 148hr again soon.
6 AM
Note
slept:7.5 weight:191.8lbs
glutes and upper inner thighs still smoked! wow. just from a few sets of KB DL on Sat. Halloween! Look forward to walking around with Sasha tonight with some other toddlers. Somehow keep them away from the candy!? Up filming auditions last night w A until 10:30.
10 AM
Note
Emory orthopedic surgeon consult appt
-More XRays, reviewed, cortisone front and rear. major inflammation, bursitis. not worth doing surgery. plan is to work w PT and revamp scap movement causing the impingement and insane inflammation.
BP 117/76, p56 after guzzling coffee all AM.
-More XRays, reviewed, cortisone front and rear. major inflammation, bursitis. not worth doing surgery. plan is to work w PT and revamp scap movement causing the impingement and insane inflammation.
BP 117/76, p56 after guzzling coffee all AM.
Monday Oct 30, 2017 #
Note
slept:7.0
glutes, upper inner thighs Very sore from lifting.
ate an astonishing amount of random stuff I shouldn’t have over the last 24hrs.
ate an astonishing amount of random stuff I shouldn’t have over the last 24hrs.
Cycling 30:00 [3] 9.3 mi (18.6 mph)
TrainerRoad
Sweet Spot Base Medium volume 2
Taku
Easy recovery spin
Sweet Spot Base Medium volume 2
Taku
Easy recovery spin
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
Sunday Oct 22, 2017 #
Note
slept:9.0 weight:191lbs
mega sleep!
aoife in boarding so was able to sleep past 5am so slept
11-8!
aoife in boarding so was able to sleep past 5am so slept
11-8!
Cycling (indoor) 30:00 [3] 9.3 mi (18.6 mph)
easy spinning
sorry, legs
sorry, legs
c2 ROWING 2:00 [3]
warmup
Strength Training 20:00 [3]
shoulder rehab
Running 31:47 [3] 4.0 mi (7:57 / mi)
shoes: GHOST 10 Wide Size 10
home
treadmill
430pm
easy
family and GSD day cleaning, lawn work
treadmill
430pm
easy
family and GSD day cleaning, lawn work
Saturday Oct 21, 2017 #
Event: Hincapie Gran Fondo
Note
slept:6.0
slept at Tony’s place in Simpsonville.
Up at 5 sharp to drive an hour to Traveler’s Rest, SC to get packet.
Just riding not racing so it’s weird to jump through all these hoops just to be able to ride on the road.
Up at 5 sharp to drive an hour to Traveler’s Rest, SC to get packet.
Just riding not racing so it’s weird to jump through all these hoops just to be able to ride on the road.
Cycling 5:17:44 [3] 80.0 mi (15.1 mph) +8000ft
Gran Fondo Hincapie
Flyover, overlaid with Lance's
https://labs.strava.com/flyby/viewer/#1242072574?c...
Someone’s video of start and first climb
https://m.youtube.com/watch?v=DxF-RUH9seA
started way back. like, behind over 2,000 people. that was interesting! passed 3 crashes in first few miles.
didn’t want to stand like a dork for 45’ in 45 degree temps waiting for the start. it would warm up to 70 later in the day.
rode w erik zabel at the end, on some grueling switchbacks. prob his easiest “event” ever. both of us off the couch. still, legend.
Lance came back early riding opposite dirextion. who knows.
climbs were on par with hardest i have ever ridden, 2nd was HC, mid teens +. people zigzagging, walking.
I was “MTB GUY” all day.
amazing event. great training ride. too bad HRM still not working.
Flyover, overlaid with Lance's
https://labs.strava.com/flyby/viewer/#1242072574?c...
Someone’s video of start and first climb
https://m.youtube.com/watch?v=DxF-RUH9seA
started way back. like, behind over 2,000 people. that was interesting! passed 3 crashes in first few miles.
didn’t want to stand like a dork for 45’ in 45 degree temps waiting for the start. it would warm up to 70 later in the day.
rode w erik zabel at the end, on some grueling switchbacks. prob his easiest “event” ever. both of us off the couch. still, legend.
Lance came back early riding opposite dirextion. who knows.
climbs were on par with hardest i have ever ridden, 2nd was HC, mid teens +. people zigzagging, walking.
I was “MTB GUY” all day.
amazing event. great training ride. too bad HRM still not working.
C • yup 4
Friday Oct 20, 2017 #
Note
slept:7.0
westin chattanooga. 11-6. needed more sleep! maybe sunday.
sponsoring neuroscience symposium today at hospital. long day working. tonight drive 2.5hrs home, pack bike and load sasha alla into car, then drive 3hrs to greenville. then wake up at 5 and drive to hotel domestique for hincapie fondo. looong ride. gonna need a siesta mañana.
sponsoring neuroscience symposium today at hospital. long day working. tonight drive 2.5hrs home, pack bike and load sasha alla into car, then drive 3hrs to greenville. then wake up at 5 and drive to hotel domestique for hincapie fondo. looong ride. gonna need a siesta mañana.
7 PM
Running (treadmill home) 24:16 [3] 3.1 mi (7:50 / mi)
shoes: GHOST 10 Wide Size 10
home treadmill
7pm before 3hr drive to alla’s bro’s house.
easy
not much time tonight.
wanted to have 50 miles running for the rolling 7 days in the legs before tomorrow’s ride. close enough.
7pm before 3hr drive to alla’s bro’s house.
easy
not much time tonight.
wanted to have 50 miles running for the rolling 7 days in the legs before tomorrow’s ride. close enough.
Thursday Oct 19, 2017 #
Cycling (indoor) 1:00:00 [3] 18.6 mi (18.6 mph)
50 easy-steady then 10 x 30/30 27 bldg to 31mph
do drenched. waterfalls!!!
do drenched. waterfalls!!!
Strength Training 20:00 [3]
Running 1:01:13 [3] 7.9 mi (7:45 / mi) +288ft 7:29 / mi
shoes: GHOST 10 Wide Size 10
Chickamauga Battlefield National Park
just south of Chattanooga.
Base run, right at steady.
Felt awesome but dove in bushes at 14’ and three times during mile 7. Brutal. Lost a great hat!! Damn.
Drove 3hrs immediately prior. last 40’ in darkness.
Roads. just a few cars. Great place to ride or run.
Rollers suprised me. Short and mellow, nice.
first 1/4 grmin turned off so re-started it.
just south of Chattanooga.
Base run, right at steady.
Felt awesome but dove in bushes at 14’ and three times during mile 7. Brutal. Lost a great hat!! Damn.
Drove 3hrs immediately prior. last 40’ in darkness.
Roads. just a few cars. Great place to ride or run.
Rollers suprised me. Short and mellow, nice.
first 1/4 grmin turned off so re-started it.
8 AM
Note
DEXA SCAN RESULTS:
194.8 LBS
19.1% Body fat
bone mineral density all limbs “off the charts”
esp my skull, one of the highest he has recorded. LOL!!!!!
194.8 LBS
19.1% Body fat
bone mineral density all limbs “off the charts”
esp my skull, one of the highest he has recorded. LOL!!!!!
Wednesday Oct 18, 2017 #
Note
slept:7.0 weight:192lbs
DEXA Scan tomorrow.
Let’s see how skinny fat I reallly got.
Last one was a couple yrs ago when i almost hit 230lbs just lifting and eating and chugging raw milk. Before that, bod pod when I was 168lbs before baja travesia 2008.
Let’s see how skinny fat I reallly got.
Last one was a couple yrs ago when i almost hit 230lbs just lifting and eating and chugging raw milk. Before that, bod pod when I was 168lbs before baja travesia 2008.
C • wow 5
Running 46:01 [3] 6.0 mi (7:40 / mi)
shoes: GHOST 10 Wide Size 10
Home
Treadmill Easy Base Groove
AM
easy 8’ for 10’ then slow drop to 7:30, last mile 6;50s
breathing through nose and bellllay!
felt easy. trance-like spaced out just form cadence breathing elbows pendulums.
first run in forever I didn’t have to wring out shirt afterwards!
nice cool morning under 65!!!!!
Treadmill Easy Base Groove
AM
easy 8’ for 10’ then slow drop to 7:30, last mile 6;50s
breathing through nose and bellllay!
felt easy. trance-like spaced out just form cadence breathing elbows pendulums.
first run in forever I didn’t have to wring out shirt afterwards!
nice cool morning under 65!!!!!
6 PM
Cycling 1:16:20 [3] 20.0 mi (15.7 mph) +209ft
Strictly Easy cochran shoals and johnson ferry trails, road and gravel.
thought it would be good to get on the bike this week at least once before this wknd’s hincapie fondo 80m/8k
maybe last outdoor weekday ride until next spring. getting dark early.
pumped to 70psi!!! hard as a rock. felt it on rooty singletrack but ok!
some guy with his family was pissed I was on the singletrack.
“you’re not supposed to ride bicycles here”.
the trailhead sign had no such warning.
thought it would be good to get on the bike this week at least once before this wknd’s hincapie fondo 80m/8k
maybe last outdoor weekday ride until next spring. getting dark early.
pumped to 70psi!!! hard as a rock. felt it on rooty singletrack but ok!
some guy with his family was pissed I was on the singletrack.
“you’re not supposed to ride bicycles here”.
the trailhead sign had no such warning.
Tuesday Oct 17, 2017 #
Note
slept:7.0 weight:194lbs
Strength Training 30:00 [3]
Cycling (Indoor) 1:00:00 [3] 18.6 mi (18.6 mph)
Running (treadmill - home) 46:14 [3] 6.0 mi (7:42 / mi)
shoes: GHOST 10 Wide Size 10
Home
Treadmill
5pm
easy warmup 2 miles 8’ pace then slow drop to 7:30 and held
felt easy.
replaced HRM strap battery but still not picking up. maybe need to plug into laptop and download an upgrade - for first time ever.
RPE: could go 2hrs this pace easily.
body weight 195 gotta watch the dry fruit and other sneaky carbs, must be holding water.
Treadmill
5pm
easy warmup 2 miles 8’ pace then slow drop to 7:30 and held
felt easy.
replaced HRM strap battery but still not picking up. maybe need to plug into laptop and download an upgrade - for first time ever.
RPE: could go 2hrs this pace easily.
body weight 195 gotta watch the dry fruit and other sneaky carbs, must be holding water.
Monday Oct 16, 2017 #
Note
50s and misty this AM! first real day of fall.
feels amazing. cannot wait to run in this. finally!
feels amazing. cannot wait to run in this. finally!
Running 46:36 [3] 6.0 mi (7:46 / mi)
shoes: GHOST 10 Wide Size 10
home
treadmill
530pm
under 70 degrees! felt like cheating
easy to
effortless at 7:30.
RPE: dancing tango with a 65yo argentinian woman instructor who wants to take it slow but stay light in zee feet
treadmill
530pm
under 70 degrees! felt like cheating
easy to
effortless at 7:30.
RPE: dancing tango with a 65yo argentinian woman instructor who wants to take it slow but stay light in zee feet
8 AM
Cycling (Indoor) 1:00:00 [3] 18.6 mi (18.6 mph)
Strength Training 30:00 [3]
Sunday Oct 15, 2017 #
Note
1130-6? not sure. only had half of one drink though.
10 AM
Running 58:10 [3] 6.6 mi (8:49 / mi) +487ft 8:14 / mi
shoes: GHOST 10 Wide Size 10
Hotel soHo to Brooklyn and back. easy.
HRM not picking up. Battery dead?
stopped for a few photos on brooklyn bridge.
HRM not picking up. Battery dead?
stopped for a few photos on brooklyn bridge.
Saturday Oct 14, 2017 #
Note
slept:9.0
first sleep straight through the night in a looooong time.
SoHo
SoHo
Running 1:40:17 [3] 12.6 mi (7:58 / mi) +387ft 7:44 / mi
ahr:142 shoes: GHOST 10 Wide Size 10
central park jog 7 then down along hudson and over to hotel in soho
nice 70s day 80% humidity felt like Georgia!
fun to run on flat ground after central park rollers.
plenty of stops for photos, lights, dodging people.
no colors! leaves are green.... :(
felt good to have a sweet 2hrs block to just run without feeling “guilty”. A with her friends and S back home w aunt O.
nice 70s day 80% humidity felt like Georgia!
fun to run on flat ground after central park rollers.
plenty of stops for photos, lights, dodging people.
no colors! leaves are green.... :(
felt good to have a sweet 2hrs block to just run without feeling “guilty”. A with her friends and S back home w aunt O.
Friday Oct 13, 2017 #
Note
slept:7.25 weight:193lbs
NYC
Thursday Oct 12, 2017 #
Note
slept:7.5 weight:193lbs
Long day 7hrs driving. Chattanooga and other stops, no overnight.
indoor spin AM,
got home late, 8:30pm
indoor spin AM,
got home late, 8:30pm
7 AM
Cycling 1:00:00 [3] 18.6 mi (18.6 mph)
fasted as usual
9 PM
Running (Treadmill) 30:54 [2] 4.0 mi (7:44 / mi)
shoes: GHOST 10 Wide Size 10
7 hrs of driving today. Ouch! No time to run in Chattanooga so drove home and hit treadmill. ATL-NYC in the AM.
8:05 easy then slowly dropped to 7:20ish still 130s HR focus on economy, effortless RPE.
Body weight 193
hard cap HR 140 just staying consistent w the groove. coming along slowly but surely and ~17lbs of gristle to lose.
8:05 easy then slowly dropped to 7:20ish still 130s HR focus on economy, effortless RPE.
Body weight 193
hard cap HR 140 just staying consistent w the groove. coming along slowly but surely and ~17lbs of gristle to lose.
Wednesday Oct 11, 2017 #
Note
slept:6.5 weight:192lbs
Cycling (Indoor) 1:00:00 [3] 18.6 mi (18.6 mph)
Running (Treadmill) 46:05 [3] 6.0 mi (7:41 / mi)
ahr:139 shoes: GHOST 10 Wide Size 10
sweating buckets as usual
88 and humid. Garage no wind or air flow, but used Fan.
Body feeling good. achilles...normal somehow?!
hammy 99%
just cruising along steady
def felt AeT first deepening of breath around 142 today but RPE easy
88 and humid. Garage no wind or air flow, but used Fan.
Body feeling good. achilles...normal somehow?!
hammy 99%
just cruising along steady
def felt AeT first deepening of breath around 142 today but RPE easy
Tuesday Oct 10, 2017 #
Note
slept:8.0 weight:192lbs
Cycling (indoor) 1:00:00 [3] 18.7 mi (18.7 mph)
7 AM
Running (treadmill) 38:26 [3] 5.0 mi (7:41 / mi)
ahr:139 shoes: GHOST 10 Wide Size 10
Home
7am fasted. sunrise 7:35
Treadmill
thick fog crazy humidity 70s sweating buckets
but
effortlessly - totally effortlessly - floating along.
instant access at-will to trance-like floating.
warmup 8:xx then 7:30s, 7:20s sweet spot barely breathing.
totally in tune.
complete opposite of yesterday!!
7am fasted. sunrise 7:35
Treadmill
thick fog crazy humidity 70s sweating buckets
but
effortlessly - totally effortlessly - floating along.
instant access at-will to trance-like floating.
warmup 8:xx then 7:30s, 7:20s sweet spot barely breathing.
totally in tune.
complete opposite of yesterday!!
Monday Oct 9, 2017 #
Note
slept:9.0 weight:193.3lbs
in bed 8:30, maybe asleep at 930, slept in til 7. banked sleep, gotta beat this weird chest stuff. super mild, almost gone.
Highs in the mid 80s and humid this week.
Stoked tor New York this wknd.
up at 1:30, aoife making noise.
up at 2:00, sasha woke up
Highs in the mid 80s and humid this week.
Stoked tor New York this wknd.
up at 1:30, aoife making noise.
up at 2:00, sasha woke up
Running 1:10:56 [3] 7.25 mi (9:47 / mi) +646ft 9:01 / mi
ahr:148 shoes: Nike Wildhorse 4
Home-Jones Bridge
misty 70s morning
super easy chill pace/PE
muddy singletrack
unbelievable humidity
bit dehydrated, tired to start
HR was 20bpm + normal at pace/PE
sweated 5lbs
188.5 at end!
misty 70s morning
super easy chill pace/PE
muddy singletrack
unbelievable humidity
bit dehydrated, tired to start
HR was 20bpm + normal at pace/PE
sweated 5lbs
188.5 at end!
Sunday Oct 8, 2017 #
Note
slept:8.0 weight:190lbs (sick)
woke up many times but in bed 9:45-8:30am!!
maxing out horizontal rest time.
babushka + dedushkas house in spartanburg sc
бабушка и дедушка
Still have the stuff deep in throat or lungs. increased.
long drive home this afternoon.
taking it easy this wkng. try to nuke this respiratory thing.
lining up bike and run next wknd in NYC. working rapha cc buds channel.
maxing out horizontal rest time.
babushka + dedushkas house in spartanburg sc
бабушка и дедушка
Still have the stuff deep in throat or lungs. increased.
long drive home this afternoon.
taking it easy this wkng. try to nuke this respiratory thing.
lining up bike and run next wknd in NYC. working rapha cc buds channel.
Running (Treadmill) 1:02:37 [3] 8.0 mi (7:50 / mi)
shoes: GHOST 10 Wide Size 10
home
hot humid garage
door closed
raining outside
week of just treadmill high cadence focus, 11mm drop shoes no elev gain and achilles is 100x better. hammy 95%
but cold symptom: productive wheeze-cough still there. energy and attitude great tho.
wanted to ride longer and run longer today but last minute trip to visit a’s family took precedence.
hot humid garage
door closed
raining outside
week of just treadmill high cadence focus, 11mm drop shoes no elev gain and achilles is 100x better. hammy 95%
but cold symptom: productive wheeze-cough still there. energy and attitude great tho.
wanted to ride longer and run longer today but last minute trip to visit a’s family took precedence.
Saturday Oct 7, 2017 #
Note
slept:7.0
up early
1hr15 drive to ride a gravel loop
1hr15 drive to ride a gravel loop
Cycling (GRAVEL) 2:04:08 [3] 24.8 mi (12.0 mph) +1555ft
ahr:131
Dirty Sheets Loop + extra
hd to stop constantly to check Google Map and compare to strava map screen shot. print next time. unmarked roads, all gravel and dirt.
https://www.mtbproject.com/trail/7012793/dirty-she...
got up at 5 to dr be the 1hr15 to start at cochran mills
still had to keep it short and get back for greenville trip to see garkushas. mind all over the place.
hd to stop constantly to check Google Map and compare to strava map screen shot. print next time. unmarked roads, all gravel and dirt.
https://www.mtbproject.com/trail/7012793/dirty-she...
got up at 5 to dr be the 1hr15 to start at cochran mills
still had to keep it short and get back for greenville trip to see garkushas. mind all over the place.
Friday Oct 6, 2017 #
Note
slept:7.0 weight:191.5lbs
Running (Treadmill ) 31:08 [3] 4.0 mi (7:47 / mi)
shoes: GHOST 10 Wide Size 10
Home treadmill morning before the craziness
easy 8’ mi 120s then gradual build to 7:20s, 140sHR. felt ez.
weight amost down to 190 for first time in over a year.
will be nice to hit ~180 and maintain, re-set the Set Point as training then ramps up for winter.
Achilles WAY better. Time to ramp up normal running on trails carefully. No need to rush vert.
easy 8’ mi 120s then gradual build to 7:20s, 140sHR. felt ez.
weight amost down to 190 for first time in over a year.
will be nice to hit ~180 and maintain, re-set the Set Point as training then ramps up for winter.
Achilles WAY better. Time to ramp up normal running on trails carefully. No need to rush vert.
Cycling (Indoor) 1:00:00 [3] 18.6 mi (18.6 mph)
lunch hour spin high cad aerobic
Strength Training 30:00 [3]
Thursday Oct 5, 2017 #
Note
slept:7.5 weight:193.8lbs
cough this AM after fasted ride is a bit worse.
mindful that every time I have ever ramped up training my relationships have ended amd lost everything.
seems like only option is super early wakeup and total time mgmt to eliminate opportunity cost.
mindful that every time I have ever ramped up training my relationships have ended amd lost everything.
seems like only option is super early wakeup and total time mgmt to eliminate opportunity cost.
Running 1:00:08 [3] 7.6 mi (7:55 / mi)
shoes: GHOST 10 Wide Size 10
home
treadmill
base
still coughing
treadmill
base
still coughing
6 PM
Cycling 1:00:00 [3] 18.6 mi (18.6 mph)
indoor
just spin 46’
then last 4’ increased power every 30 secs and hold so last 30’ barely hanging on.
then spin
just spin 46’
then last 4’ increased power every 30 secs and hold so last 30’ barely hanging on.
then spin
Wednesday Oct 4, 2017 #
Note
slept:8.0
chattanooga M
7 AM
Running 40:57 [3] 4.4 mi (9:18 / mi)
shoes: GHOST 10 Wide Size 10
chattanooga marriott
to walnut st bridge
rennaissance park etc
took a ton of photos
still hacking a bit
caught sunrise from walnut st bridge. spectacular
super easy
just staying consistent.
R hammy fine til end and barely
coupke times foegot to start or stop watch
close enough
to walnut st bridge
rennaissance park etc
took a ton of photos
still hacking a bit
caught sunrise from walnut st bridge. spectacular
super easy
just staying consistent.
R hammy fine til end and barely
coupke times foegot to start or stop watch
close enough
6 PM
Running 31:13 [3] 4.0 mi (7:48 / mi)
ahr:134 shoes: GHOST 10 Wide Size 10
Home
treadmill
cut short when A called and reminded me I could/should be doing something else with my time, and she worked late.
~Daily conversation for last 5 yrs!
garage, door closed. HOT and humid.
sweating BUCKETS by last 10’.
easy 20’ slowly building out of 120s HR
Then held 7.8-7.9mph with 140HR cap. 130s until last couple mins hit 140. No deepening of breath yet.
no coughing during run. progress! cannot wait to kick this cold.
2.5hr drive home from chattanooga then some
work at home before run.
window of opportunity 5:30-6pm as A picked up Sasha. i
treadmill
cut short when A called and reminded me I could/should be doing something else with my time, and she worked late.
~Daily conversation for last 5 yrs!
garage, door closed. HOT and humid.
sweating BUCKETS by last 10’.
easy 20’ slowly building out of 120s HR
Then held 7.8-7.9mph with 140HR cap. 130s until last couple mins hit 140. No deepening of breath yet.
no coughing during run. progress! cannot wait to kick this cold.
2.5hr drive home from chattanooga then some
work at home before run.
window of opportunity 5:30-6pm as A picked up Sasha. i
Tuesday Oct 3, 2017 #
Note
slept:8.0 weight:194.8lbs (sick)
still
have cold, hack. same sx
in bed at 8 w sasha, asleep 10:45. up6:45
headed to chattanooga later
A back today
have cold, hack. same sx
in bed at 8 w sasha, asleep 10:45. up6:45
headed to chattanooga later
A back today
Running (Treadmill) 32:02 [3] 4.0 mi (8:01 / mi)
shoes: GHOST 10 Wide Size 10
home treadmill AM fasted except ~20oz coffee and water
easy 20’ 8:30 to 8’ pace then settled 7.8mph, 140hr. felt easy but capped HR.
still battling cold symptoms, snot rockets and coughing it up.
body wants to go faster but R hammy has slightest tension.
Run super slow rest of week, watch it on downhills. Strictly stupid easy until it resolves. I’ve seen this movie too many times.
easy 20’ 8:30 to 8’ pace then settled 7.8mph, 140hr. felt easy but capped HR.
still battling cold symptoms, snot rockets and coughing it up.
body wants to go faster but R hammy has slightest tension.
Run super slow rest of week, watch it on downhills. Strictly stupid easy until it resolves. I’ve seen this movie too many times.
Cycling (Gravel ) 1:34:01 [3] 18.5 mi (11.8 mph) +1558ft
Chattanooga
Signal Mountain
Prentice Cooper from hunters gate parking down to "insurance bluff" cliff and back on mostly gravel. Some recently bulldozed soft dirt, half a mile of single track. last 7 miles in the dark, moonlit. posted pics and vids as I went on the slow grinder climbs on Instagram stories.
felt good.
ate whole foods salad bar 4pm, rode 6-7:40pm-ish. drank 6oz of coconut water at 1hr20 nothing else.
had petzl não light in jersey pocket but did not use it. grave rode was freshly graded and almost no holes or waterbars.
saw zero other people or cars. several deer. putting bike into car in the dark, miles from civilization was eerie, bad place to be. plan better next time.
Signal Mountain
Prentice Cooper from hunters gate parking down to "insurance bluff" cliff and back on mostly gravel. Some recently bulldozed soft dirt, half a mile of single track. last 7 miles in the dark, moonlit. posted pics and vids as I went on the slow grinder climbs on Instagram stories.
felt good.
ate whole foods salad bar 4pm, rode 6-7:40pm-ish. drank 6oz of coconut water at 1hr20 nothing else.
had petzl não light in jersey pocket but did not use it. grave rode was freshly graded and almost no holes or waterbars.
saw zero other people or cars. several deer. putting bike into car in the dark, miles from civilization was eerie, bad place to be. plan better next time.
Monday Oct 2, 2017 #
Note
slept:10.5
in bed 7:30pm w sasha
coughing...finally around 10 she fell asleep. we have same symptoms. seems like just PND, itchy throat, cough.
coughing...finally around 10 she fell asleep. we have same symptoms. seems like just PND, itchy throat, cough.
Cycling (Indoor) 1:00:00 [3] 18.6 mi (18.6 mph)
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