Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 28 days ending Feb 28, 2017:

activity

time

miles

running

19:21:00

elliptical machines

3:50:00

orienteering

3:13:00

rock climbing

2:30:00

walking

1:55:00

yoga

1:50:00

biking

1:45:00

running strength conditioning

58:50

garden work

45:00

running/map reading

42:00

map walking

25:00

stair running

15:00

Total

37:29:50

[1-5]

36:44:50

2:56

0:00

» now

Tuesday Feb 28, 2017 #

7 AM

running (bishop dubourg track) 1:00:00
shoes: adidas boston boost #4

4 x 800 (actually 825) cruise intervals @ 7:07 pace average w/ 30s jogging rest.
Then 6 minutes continuous jog and 6 x 200 @ 45s w/ 1:30 jog rest, except 1:18 rest at last one - felt like I could do these w 1min rest - next time.

felt dizzy. heat (60 this am), and the shocks and grieving of the last few weeks accounts for some of it, but a lurking concern.

C • it's a privilege and a bles... 6

11 AM

garden work 45:00 [1]

hard hoeing and cleanup. should have done this last fall. always playing catchup.

4 PM

biking 35:00 [2]
shoes: bike - ritchey breakaway

to joans thru park and gravel track. and lots of hill repeats while i was waiting. raked up knee and hip w garden work (shock of hoe impact) hope this helps smooth it out.

Monday Feb 27, 2017 #

8 AM

running warm up/down (indoors, min shoes) 20:00 [2]

10 AM

orienteering (rockwoods range) 55:00 [2]
shoes: inov-8 talon 212

wow, that was really bad. i wasnt pace counting or keeping contact w the map, all the things i had been practicing, and doing a lot of circles around control points... well, a run workout at least w all the hills.

Sunday Feb 26, 2017 #

7 AM

yoga 20:00 [1]

11 AM

walking 20:00 [1]
shoes: nb 908

Saturday Feb 25, 2017 #

7 AM

elliptical machines 20:00 [2]

thought this was a good idea since legs felt beat up, but couldn't manage more, mentally. 15L, 5T.

running 38:00 [2]
shoes: nike lunaracer

warmup on recplex track, 4-5 strides finishing almost all out, and then outdoors into JB park for a cool down w the deer. Beautiful crisp sunny morning, and much better aq than inside.

12 PM

elliptical machines 15:00 [2]
shoes: la sportiva mutant

5 min intervals between 10 min enduro climb intervls

rock climbing (gym) 35:00 [2]
shoes: la sportiva mutant

3 x 10 continuous on easy, some cool-down bouldering after

Friday Feb 24, 2017 #

10 AM

running (grass, mix) 45:00 [2]
shoes: adidas boston boost #4

n pt of wilmore, high nw wind

1 PM

walking (paved path) 25:00 [1]
shoes: nb 908

wilmore park w sis

Thursday Feb 23, 2017 #

Note

torso leaning, hence leg/hip imbalance, pecs and traps tight, poss due to 2 collarbone breaks, causing tension/breathing problem on run, etc... everyone should probably have a PT checkup once a year, like a physical.

C • Totally agree 2

6 AM

running (track) 49:00
shoes: adios boost 2

10 x 200 @ 45s av. w/ 1:30 R av. Ran recovery @ 10-12 pace, w just 2-3 walking steps@ end of 200. 52d, 95%

9 AM

running strength conditioning (arms and core) 1:50 [1]

no triceps. float like a bee, sting like a butterfly.

2 PM

elliptical machines 45:00 [2]

25 L. 10 T, 10 B.

Wednesday Feb 22, 2017 #

7 AM

yoga 20:00 [1]

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

park/hood

3 PM

biking (cx bike mix) 30:00
shoes: bike - ritchey breakaway

park and hood

Tuesday Feb 21, 2017 #

7 AM

running (track, rain, 60d) 55:00
shoes: adios boost 2

To Affton track, 'for Affton residents' sign but figured we have reciprocal borrowing priviliges. Nice to run on a well marked regulation track. 8 x 400 @ 5k race w 3r jog betw. except walk in stagger (or should it be walk and stagger?) Feel like I'm in a trough, but got to start somewhere.

142, 142, 141, 138, 135, 133, 133, 134

1 PM

elliptical machines (treadmill) 20:00 [2]

alternating w/10 minute continuous climb times (tennis shoes all, 5.6-5.8)

2 PM

rock climbing (climbing gym) 40:00 [1]

trying to build endurance

Monday Feb 20, 2017 #

7 AM

running warm up/down (barefoot wood floor ) 25:00 [2]

8 AM

running strength conditioning (single leg/hip mo) 10:00 [1]

10 AM

running ( track) 12:00 [3]
shoes: adidas takumi sen boost

no tresapssing signs at track, never noticed before. started warmup, then thought 'what if theyjusst sprayed some poison on the field and thats why the signs are up?"

running 27:00
shoes: skechers go run 4 - 2

so went to gravel track. shakeout mile repeats. 70d, first into wind 7:03, then 6:50 back. felt horrible. prob heat and not enough recovery from sat. Plus the discontinuous nature of the runs.

12 PM

walking (mo bo garden) 45:00 [0]
shoes: skechers go run 4 - 2

Sunday Feb 19, 2017 #

8 AM

biking 10:00 [1]
shoes: bike - ritchey breakaway

Saturday Feb 18, 2017 #

11 AM

running (indoors wu, then trails) 1:00:00 [3]
shoes: nike wildhorse 2

had a business meeting nearby, and thought Meramec O was today. oops.

C • Bummer 2

12 PM

orienteering 40:00 [2]
shoes: inov-8 talon 212

ran part of old course. saw 1 control in woods. too bad. then, tired+no water+big hills+warm temps = meltdown (i.e. dizzy, weak and dehydrated)

map walking 25:00 [1]
shoes: inov-8 talon 212

so walked/bushwhacked rest of way in, route planning not the best...included having to wade in the river to get by cliffs.

Friday Feb 17, 2017 #

8 AM

elliptical machines (jb recplex) 40:00 [2]

wu 5run, 10e, 5b, 5t, 10e

running strength conditioning 12:00 [1]

upper, abs

Thursday Feb 16, 2017 #

10 AM

running (grass and paving) 29:00 [2]
shoes: nike lunaracer

hood and wilmore. pretty tired on all fronts.

4 PM

biking 30:00 [2]
shoes: bike - ritchey breakaway

yay a bike ride. 70d weather helps. to and from track

running 25:00
shoes: adidas takumi sen boost

my attempts to choclify my way out of deep fatigue are stupid. would have liked to see 400's and more of them, but common sense prevailed.
strides, drills
4 x 200 @38 average w/ 2R average
icing achilles, first achilles flare-up in quite a while

Wednesday Feb 15, 2017 #

11 AM

running (indoors, stocking feet) 10:00 [2]

drills, and then out the door...

12 PM

running (grass, mix) 35:00 [3]
shoes: skechers go run 4 - 2

far north point of wilmore park, 4 strides on return, racing my bro-in-laws boxer (whom I have never met, but whose running style has been described to me)

5 PM

running 20:00 [3]
shoes: nike lunaracer

thought to ride bike for knees, but forgot. so stopped by wilmore from printers. ran up and down small hill, 5 minutes regular to warmup, 10 minutes of hill sprints w downhill recovery, then 5 minutes bounding uphill. Legs felt fine, bronchs burning...not sure whats going on there.

Tuesday Feb 14, 2017 #

11 AM

running/map reading (trail) 42:00 [2]
shoes: adidas boston boost #4

Cliff Cave Memorial park.

Monday Feb 13, 2017 #

running (indoors, wood floor) 15:00 [2]

barefoot w drills

6 AM

yoga 25:00 [1]

9 AM

running (cross country) 36:00
shoes: adidas boston boost #4

wilmore park 3 pavilions. warmup w strides enough to do 3 pavilions.
3 x @ 5:29, 5:33, 5:18. Last one fastest ever done, remembered my fathers breathing and letting go... then looked at watch, surprised.

10 AM

running (mostly rocky trail) 1:00:00
shoes: nike wildhorse 2

Chubb tyson loop w sis. picked up energy towards the end.

7 PM

rock climbing (climbing gym) 40:00 [1]

a little nuts, but I had some pent up energy left over.

Sunday Feb 12, 2017 #

11 AM

walking 25:00 [1]

Saturday Feb 11, 2017 #

11 AM

running (mostly cross country) 54:00

forest park w sis. last run w father present on this earth. he was an extraordinary person.

C • Father 6

Friday Feb 10, 2017 #

8 AM

running (barefoot indoors) 15:00 [2]

9 AM

running (gravel/grass mix) 25:00 [1]
shoes: adidas boston boost #4

jog w sis in forest park

10 AM

running (mostly grass) 30:00 [2]
shoes: adidas boston boost #4

dropped sis off at bjc and went for a loop w stop at visitors center

4 PM

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

another ramble thru forest park

Thursday Feb 9, 2017 #

12 PM

running (barefoot indoors) 10:00 [1]

running 30:00 [3]
shoes: adidas boston boost #4

wilmore

7 PM

yoga 15:00 [1]

running strength conditioning 10:00 [1]

light upper, wall w', misc improv

8 PM

stair running 15:00 [3]

4 x 9 flights of bjc stairs, 30 sec rest at top, and jog down.
started slower w pause at floor 7, worked down to less than 2 min nonstop for the whole thing. Most amazing thing was that my knees didn't hurt at all.

Wednesday Feb 8, 2017 #

11 AM

running (gravel path, grass) 1:03:00
shoes: adidas boston boost #4

warmup w drills barefoot at home then later sort of crazy run w/ sis from hospital into forest park. super slow w her w a set of 8 x 200 where I would suddenly take off like a madman and circle back to her. also 4 x 20 hill sprints

Tuesday Feb 7, 2017 #

7 AM

running (mostly grass, rain) 50:00
shoes: adidas boston boost #4

brisk pace to recplex and back

4 PM

running (mostly grass, sunny) 31:00 [3]
shoes: adios boost 2

to Joans house and bak via park. just running. picking up the pace on these is good for me.

Monday Feb 6, 2017 #

Note

rest day spent in ICU w94 yr old father. glad that energy kicked in when needed.

C • sorry to hear that, your fa... 6

8 AM

yoga 30:00 [1]

running 10:00 [1]

sockfoot indoors, as part of yoga

Sunday Feb 5, 2017 #

2 PM

orienteering (woods) 55:00 [2]
shoes: adidas boston boost

old brown course at cuivre river. all briars. not what I was looking forward to. not worth the long drive.

3 PM

orienteering (woods) 43:00 [2]
shoes: adidas boston boost

so i moved to the south of the park where it looked more clear and ran the hills. well, that cured me of cuivre river jones, but it was a nice warm sunny day.

Saturday Feb 4, 2017 #

Note

about 45 miles this week, counting elliptical, etc. A little short but I worked hard for it. maybe 50-60 is sweet spot.

9 AM

running (mostly grass) 52:00
shoes: adidas boston boost 2

indoors warmup, then to recplex and back. 28 deg 13mph wind. brisk and it tapped some reserves.

Friday Feb 3, 2017 #

Note

knees felt better after todays gym session too. Now I'd like to figure out if its the elliptical or the stationary bike, feel twinges on both to start, so maybe both. Maybe I should be riding my bike again.

8 AM

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

9 AM

elliptical machines 40:00 [2]

jb recplex

2 PM

rock climbing 35:00 [1]

UL downtown. Sucked, was just too tired.

Thursday Feb 2, 2017 #

8 AM

running (indoors, wood floor) 10:00 [2]

9 AM

elliptical machines (ell, bike, tread rotation) 50:00 [2]

Hate to say it but my knee hurt starting these, but not going down stairs after, so must be good therapy. which means i prob have to do again.

10 AM

running strength conditioning (ab machines at recplex) 5:00 [1]

4 PM

running (grass, gravel) 45:00
shoes: adidas boston boost #3

to n. edge of wilmore. 6 strides on return trip. always like to put on a nice land cruiser show for the geese. boston uppers are starting to tear, halfway thru min. lifespan (the weak point of these shoes). time for the shoe goo, i guess.

5 PM

running strength conditioning 20:00 [1]

core routine upper routine

Wednesday Feb 1, 2017 #

11 AM

running 20:00 [2]
shoes: skechers go run 4 - 2

test run. indoors and to park - did not even make it to park boundary. confirmed diagnosis: hammered (again)

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