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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 30 days ending Apr 30, 2006:

activity # timemileskm+m
  biking22 22:08:00
  running13 13:34:36 32.53 52.36
  paddling1 4:00:00
  hiking2 3:30:00
  orienteering3 3:10:00 2.0 3.22
  demolition1 3:00:00
  yoga5 2:20:00
  bouldering1 45:00
  map walking1 45:00
  bushwacking1 45:00
  cave exploration1 20:00
  stretching1 15:00
  swimming2 10:00
  Total27 54:42:36 34.54 55.58

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Sunday Apr 30, 2006 #

orienteering tempo 20:00 [3] 2.0 mi (10:00 / mi)
shoes:

Carondolet park map - noticed some features that were not on map - could be recent improvements. Vegetation might need to be updated too.

biking tempo 1:00:00 [4]

to and from s. saint louis

biking warm up/down 40:00 [2]

errands

running tempo 13:00 [4] 2.0 mi (6:30 / mi)
shoes:

back from carondolet park.

running 15:00 [3] 2.0 mi (7:30 / mi)
shoes:

to carondolet park

Saturday Apr 29, 2006 #

swimming 5:00 [1]

yoga warm up/down 10:00 [1]

running warm up/down 10:00 [2]
shoes: asics speed trainer

running warm up/down 1:05:00 [2] 8.0 mi (8:07 / mi)
shoes:

on track, trying to get my running legs back. as often after a 'hard layoff', excruciating knee pain the first few laps. 9:30,7:40,7:45,7:18,7:28,7:56,9:38 a little water and stretch after each mile
C • 8 miles on the track? 2

biking 10:00 [3]

to track

biking 15:00 [2]

from track

Friday Apr 28, 2006 #

biking warm up/down 30:00 [2]

errands. the bike is my training angel, i just realized. even though i'm hammered froom the trail run and the deck demo, i've put in about 50 miles already this week doing errands. i don't think its hurting my needed r&r, and at the same time its keeping my metabolism from going into a coma.

swimming 5:00 [3]

In the absence of chlorine-less water, i'm starting a regimen of 'air-swimming', alternating swimming motion w/ 5+ pound weight in each hand w/ styling the motion w/o weight. Efiicacy anyone? Come to think of it, a 'swim-o' would be really cool - along a coast line full of coves and bays, inaccesible more or less to the land-based. South sea island dreamin'!

Thursday Apr 27, 2006 #

biking 45:00 [2]

to nursing home, legs feel kaput

Wednesday Apr 26, 2006 #

biking 1:30:00 [2]

errands, w/ grinder and other groceries at times

demolition 3:00:00 [2]

ok, i wont count the yard work (swinging the scythe) but demolishing the deck was pretty much a total body workout, lifting, throwing, sawing, climbing, etc.
(on second thought, i took out an hour for waiting, looking for tools and other easy stuff)

Tuesday Apr 25, 2006 #

yoga warm up/down 40:00 [2]

includes pilates/situps in middle of routine. i think i'll be able to walk today

biking 20:00 [2]

to meeting w/ client

biking 25:00 [3]

back from meeting, w/ grinder client gave me to give to his brother-in-law, stopped for some groceries along the way

Monday Apr 24, 2006 #

Note
(injured)

legs very stiff, muscles sore, i.e. hobbling/limping. don't think i've ever had this severe a case, but at least its telling me i put out a good effort (for saturday's run). might try some stretching, upper body later in the day

Sunday Apr 23, 2006 #

Event: SLOC - Babler State Park
 

orienteering 1:30:00 [2]

should prob not have gone after yesterdays run but theres only 1 meet a month.

good chance to work on upper body stuff the next few days, since I cant run or ride!

biking 1:00:00 [2]

partial ride to meet, rest on bus

Saturday Apr 22, 2006 #

running race 2:16:36 [4] 25.0 km (5:28 / km)
shoes:

double chubb - had all my splits marked on a water bottle, to go out slow and come back fast. At the half way point, I was still 5 minutes ahead of my splits, but I lost that and another five minutes in the next hilly segment of West Tyson down to the tracks. But then I was able to turn it on in the flats, which was exactly what I had been hoping the slower beginning would accomplish, and made up a lot of the lost time to come within a minute and a half of my original goal.
My lungs were hurting, and I kept thinking of this sick lady at the nursing home, and how she called to me ' I need you to love me', and how after Mass I walked by her several times and told her I loved her. I was thinking of her struggle to stay alive, and it helped me with my burning lungs.
C • Finish 2

biking 30:00 [3]

girlfriends - surprised how strong i felt

biking 40:00 [2]

back - pretty wasted

Friday Apr 21, 2006 #

biking 18:00 [1]

errand

Thursday Apr 20, 2006 #

biking 20:00 [3]

nursing home

biking 50:00 [3]

errands

Wednesday Apr 19, 2006 #

biking 30:00 [2]

errands

running tempo 30:00 [4]

strides and steady run - 2 grass miles @ 6:30 w/ 1/2 mile 'rest' in between, some faster road running

running 30:00 [2]

warmup, kicking ball, recovery jogs, stretch and all the rest

Tuesday Apr 18, 2006 #

yoga warm up/down 30:00 [2]

biking 15:00 [2]

errand - the yogurt (on sale) alone weighed 16 pounds:)

Monday Apr 17, 2006 #

biking 40:00 [2]

errand to s.s.l.

Sunday Apr 16, 2006 #

running intervals 15:00 [4] 2.0 mi (7:30 / mi)
shoes:

to and from big spring to meet others w car

bouldering 45:00 [3]

elephant rocks, teaching R., Hawn

hiking 1:00:00 [2]

hiking/running/pushing mother's wheelchair uphill, etc

Saturday Apr 15, 2006 #

paddling 4:00:00 [2]

upper jacks fork. very beautiful, make sure you check the water level before you go. we scraped at least 100 times, which involved a lot of jumping out and pushing. I didn't mind that, but it made the trip a bit more frenetic than one would expect.

stretching 15:00 [2]

testing my new wetsuit, and my form. have a lot of catching up to do for upcoming triathlons

running 30:00 [3] 3.0 mi (10:00 / mi)
shoes:

along river, while cousin and his son paddled

cave exploration 20:00 [3]

along river

Friday Apr 14, 2006 #

hiking 1:45:00 [2]

hiking ozark trail @ current river/owls bend, some climb

hiking 45:00 [1]

along current river to blue spring

Thursday Apr 13, 2006 #

biking 45:00 [2]

errand

biking 15:00 [3]

errand

Wednesday Apr 12, 2006 #

biking 30:00 [2]

errands, track

running warm up/down 30:00 [2]
shoes: asics speed trainer

2 mi @ 8min and stretching, strides 4 x 80

running intervals 15:00 [4]
shoes: asics speed trainer

3 x 1200 4:45, 4:45, 5:00 didn't feel like more was neccesary, starting to conserve for Double Chubb weekend after next

Tuesday Apr 11, 2006 #

yoga 30:00 [2]

biking 45:00 [2]

home

biking 35:00 [3]

to south st. louis

running warm up/down 10:00 [3]

about 1 mile mini-brick after biking @7:00

biking 35:00 [3]

to and from running shop

running warm up/down 15:00 [2]

trying out various running shoes in the parking lot

Monday Apr 10, 2006 #

biking 15:00 [2]

errand. thank goodness for bikes, after yesterdays run, i can barely walk, but biking is fine
C • I'm just the opposite right no... 2

biking 30:00 [2]

It just feels so God blessed good to ride to the grocery store, ride home w/ a 40 pound pack stuffed to the gills with organic nuts, grains, trail mix, fruits and veggies, etc. I wish the rest of the world would join me in my 'Amish' ways and enjoy. What does this have to do w/ 'clever running' ? Maybe everything.
C • this is inspring 2

Sunday Apr 9, 2006 #

running long 1:30:00 [3]
shoes: asics speed trainer

trail run - 2nd loop Lewis trail at Weldon Springs - switched shoe.

biking 1:15:00 [2]

errands

map walking 45:00 [1]

after the trail run, just wandered in the woods for 45 minutes or so, visulaizing what the terrain would look like on a map (and enjoying all the little stuff we blew by on our run, white buds, woodland flowers, skeletons and birds hiding under logs)

running 1:30:00 [3]

first Lewis loop (8 mi) with Salomon trail shoes

Saturday Apr 8, 2006 #

Note

spent about an hour map-quizzing: printed out recent meet maps, quickly (since thats how I would do it in the fiield) marked down my route decisions, compare w/ elite orienteers route (helpful when annotated, so its clear whats a mistake on their part). whew, on the us relay green, missed the trail route from 6 to 7. wow - what a huge mistake. its a lot more fun to make on paper! hopefully i never do that again.

This exercise is helping me recognize ( and hopefully correct) a weird flaw in my mindset, which wants to choose a hard route because its more interesting, the path of least resistance being boring. Not what orienteering is about.

Note
(rest day)

C • On the ground, I also missed t... 3

Friday Apr 7, 2006 #

biking 35:00 [2]

errands and to track

running tempo 1:10:00 [3]

6 miles @ 47:00, tailed off considerably toward end, but did include breaks for water and juice at 2 mile intervals (hot)

Thursday Apr 6, 2006 #

biking tempo 18:00 [4]

11 min to bridge, 18 to nursing home

biking 12:00 [2]

back part of way after lunch

biking 35:00 [3]

to paint store and back via gravel, this time they had the paint so a 'pack' ride. (just googled paint and got 12# - sure feels like more)

biking 15:00 [3]

groceries. pack not as heavy as usual. having trouble finding organic fruit at reasonable prices. i should just check out the sprayed stuff, half the time it costs just as much. that would cheer me up.

Wednesday Apr 5, 2006 #

running intervals 19:00 [4]
shoes: asics speed trainer

'grass 800's' (track equiv. time) 3:08,3:05,3:10,3:09,3:10,3:06. 3 min recovery. felt good

running warm up/down 46:00 [2]

2 miles warmup, 1 mi cool dn., stretching walking and jogging. what a beautiful day and what a nice workout. if somebody just did this a couple times a week, surely they would stay fit and fleet.
C • Beautiful day indeed! 2

Tuesday Apr 4, 2006 #

yoga 30:00 [2]

biking warm up/down 30:00 [3]

road/gravel trail on intermediate tires to pt. store and back

running warm up/down 20:00 [4]

jog, warm up 1/2 @ 7:30, strides, stretches, 'grass mile' 97,97,99,94

Monday Apr 3, 2006 #

Note
(rest day)

Sunday Apr 2, 2006 #

running tempo 45:00 [3]

75 deg, stopped at a couple of hills, on way to S. S.L. But judging from time left over to jog/walk it in, must have been @ 7:15/7:30/mile even though felt tired.

running 20:00 [2]

then alternated run/walk the rest of the way. able to stay on grass large portion of way from highway bridge on. Blackburn, Archdiocese Grounds, Shrewsbury City Park, Kenrick, River Des Peres.

Saturday Apr 1, 2006 #

biking 1:40:00 [3]

road/trail to o'meet

orienteering 1:20:00 [2]

slow start,several major mistakes, very slow pace 5k course

bushwacking 45:00 [2]

got lost trying to find the castlewood connector from route 66 park, until the nice gentlemen in the blue uniform advised me to follow him back to the road. I guess the verbal I got wasnt as good as it could have been, should have brought aerial photo at minimun.

biking 2:00:00 [2]

very tired, very slow trip home w/ several juice purchase stops along the way

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