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Training Log: matzah ball

In the last 7 days:

activity # timemileskm+m
  running9 3:48:45
  rock climbing1 45:00
  nordic track2 37:00
  running strength conditioning1 10:00
  Total11 5:20:45
«
1:43
0:00
WeThFrSaSuMoTu

Monday Nov 20 #

7 AM

running (grass, gravel, paving) 45:00 [2]
shoes: nike zoom

out and backs in pocket park w 4 strides
2 PM

nordic track warm up/down 12:00 [1]

running strength conditioning 10:00 [1]

nike core, some upper

Sunday Nov 19 #

8 AM

running warm up/down (indoors) 15:00 [1]

Saturday Nov 18 #

7 AM

running warm up/down 20:00 [2]
shoes: ON Cloudflow

running 25:45 intensity: (17:00 @3) + (8:45 @5)
shoes: new balance 1400 v3

strides, 2k @ 5k pace, cooldown. 67 degrees, 90% rh, 13mph headwind on 2nd k. Course was out and back w a circle turnaround but the finish was about 80m from the start so had to estimate the 1k point on the fly.

8:43, fairly even estimated splits considering wind and uphill section, I thought its was a pretty speedy effort but works out to a 21:45 5k pace, so really I was not anywhere near the goal pace. Still a long way to go. The NB racing flats feel pretty good on asphalt.
5 PM

running (misc) 10:00 [1]

Friday Nov 17 #

11 AM

running (trail) 40:00 [2]
shoes: adidas boston boost #4

castlewood short loop

Thursday Nov 16 #

6 PM

nordic track 25:00 [1]

7 PM

running warm up/down (indoors wood floor) 15:00 [2]

Wednesday Nov 15 #

6 AM

running warm up/down (SLU track) 28:00 [2]
shoes: new balance 1500

7 AM

running intervals 24:00 intensity: (12:00 @2) + (12:00 @5)
shoes: adidas adios boost

8 x 400 at 5k race pace. very optimistically, 1:37, if I can solve the 5k mystery. times given minutes second interval/rest
140/158
137/132
135/152
133/133
136/139
135/130
136/115
134
suprised to find that posture and breathing need the most work.
1 PM

running warm up/down (treadmill) 6:00 [2]

rock climbing (gym) 45:00 intensity: (35:00 @1) + (10:00 @2)

I did about 10 minutes of faster up and down climbing on easy wall.

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1 day ago
what is the 5k mystery? 3  
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