Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: matzah ball

In the last 7 days:

activity # timemileskm+m
  running10 7:08:00
  running strength conditioning3 1:20:00
  rock climbing1 40:00
  Total11 9:08:00
«
2:00
0:00
SuMoTuWeThFrSa

Saturday Nov 17 #

running (bdb track) 1:20:00 intensity: (5:00 @1) + (20:00 @2) + (25:00 @3) + (25:00 @4) + (5:00 @5)
shoes: adidas boston boost #3

still a little snow on the track but the sun and warmth really helped. basically, a 5k+ of 600's @ 10k pace/46 vdot w jogging 1:15R, then right into a 5k @ half pace/ 44vdot.

Then 6R to work a little stiffness out of the leg muscles, and into 8 x 100 @ sub 20. the last few at 17,18 when pushing off more at start. 1:15 walk/jog R.
3 PM

rock climbing (gym) 40:00 [1]

Friday Nov 16 #

5 AM

running strength conditioning (am core and stretch) 25:00 [1]

running (barefoot wd flr) 20:00 [2]

9 AM

running 30:00 [2]
shoes: adios boost 3 v.3

paved roads and trails in Wilmore

Thursday Nov 15 #

running 20:00 [2]
shoes: adidas adizero xt trail

to pick up car from where i had parked if we had a really huge snow event
7 AM

running (barefoot wd flr) 20:00 [2]

running 30:00 [2]
shoes: adidas adizero xt trail

snowy streets, chose shoes for the mini gaiters and water resistance, just gliding along... lots of cars just sittting there idling like for 15 minutes??? modern cars are not supposed to need a warmup at all.

Wednesday Nov 14 #

Note

run and flu shot recovery day

Tuesday Nov 13 #

8 AM

running (pavilion at lemay) 1:00:00 [4]
shoes: adios boost 3 v.3

indoor track, 11 laps per mile, continuous run. 15m w/u, then 6 x 4 laps @ 1/2M pace-vdot 45 w 1 lapR (41+ per lap - 7:39).
then directly into 18min run starting off slow, ending w around 38-42 laps x 7. supposed to be 38 (7pace), when it drifted to 42, I figured if I wasnt hitting pace, it wasnt worth the pounding (and I was starting to 'see double':).... but maybe i figure wrong. anyway, a good workout tho have to see what the tight corners did to my knees.

Monday Nov 12 #

Note

both knees are starting to hurt below kneecap
4 AM

running strength conditioning (am core and stretch) 25:00 [1]

woke up too early, beyond my control.

running (indoors barefoot) 30:00 [2]

and before I knew a half hour was up??!! not optimal but I sure wasnt going to go run outside at 4am
11 AM

running (indoors barefoot) 10:00 [2]

drills

running 20:00 [2]
shoes: adidas boston boost #3

up and dn a soccer field

running strength conditioning (weights at gym) 30:00 [1]

Sunday Nov 11 #

7 AM

running (barefoot wd flr) 40:00 [2]

w/u c/d

running (gravel track metro n bak) 48:00 [3]
shoes: nike speed rival

just above freezing.
8 AM

running (gym) 20:00 [4]
shoes: adios boost 3 v.4

5min drive, some progressive laps, then 10 x 1 lap strides w 2 lap R...5:40 to 6:20 pace for the 85 or so meters

« Earlier

Recent Comments

4+ days ago
Focus Focus Focus 7  
more...

Reports

Search Log



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789
10
Nov 17
Nov 10
Nov 3
Oct 27
Oct 20

Week
Ending
Training hours by activity
0123456789
10
Nov 17
Nov 10
Nov 3
Oct 27
Oct 20

Week
Ending
Training miles by activity
051015202530354045
50
Nov 17
Nov 10
Nov 3
Oct 27
Oct 20

all weeks | months | years | as calendar