Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 30 days ending Apr 30, 2014:

activity

time

miles

running

19:47:30

biking

13:20:00

walking

3:30:00

yard work

2:00:00

yoga

1:30:00

running drills

45:00

core work

5:00

Total

40:57:30

3:04

0:00

» now

Wednesday Apr 30, 2014 #

biking 25:00 [2]

errands

running warm up/down 35:00
shoes: new balance fresh foam

warmup and drills to and from track

running intervals 32:00
shoes: new balance fresh foam

whoa, I can't really believe i did this workout - 13 quarters!. it helped to have the proximity of the high school track people doing a low-key practice.

purpose was to run a goal 5k pace for 400's w/ decreasing rest in between to begin to simulate continuous running. Started faster, then consciously slowed down so I could shorten the rests. tuneup for this Sundays 3k. I cant really expect to run much faster than 7 min/mile at this point so this was a confidence builder.

130 (interval) 132 (rest)
131-137
136-128
138-119
139-115
140-112
137-105
136-100
138-100
141-52
139-48
140-40
138-done!

C • Interesting workout! 5

running drills 15:00 [1]

flex/strength after run

walking warm up/down 10:00 [1]
shoes: new balance fresh foam

Tuesday Apr 29, 2014 #

yoga 15:00 [1]

biking 15:00 [1]

very tired legs to pantry

yard work 15:00 [3]

hoeing

running warm up/down 30:00 [2]

drills and then strides in pocket cemetery

Monday Apr 28, 2014 #

walking warm up/down 15:00 [1]

running long 1:00:00
shoes: new balance fresh foam

On gravel track w what is really a 1.5 -2 hour min. accesory - the cmlbk vest, but it give me a chance to carry cell phone etc. and didnt really know how long the run was going to be. big wind.

walking 20:00 [1]

walk to neighbors house and back

Sunday Apr 27, 2014 #

running warm up/down 22:00 [2]
shoes: new balance fresh foam

running race 30:30 [5]
shoes: new balance fresh foam

Track club park race series. 4 mile loop at Queeny Park, half paved half gravel/dirt,
some hills especially the killer uphill near the finish line.

Things went well on this run. Good warmup, got into rhythm, breathing and leg speed worked well, didn't falter too much and then only at the killer hill at the end where i traded places several times w a younger guy who would stop to walk- but I pulled away at the end.
Great transition from trail run to faster shorter stuff. Now all I have to do is get faster.

C • Faster??? 2

running warm up/down 15:00 [2]

some easy jogging to cool down, then 6 x 27second strides on grass with 1min jog walk rest. also picked up a couple of directional cones. Race really run well, with great directional and mile markers.

walking 15:00 [1]

dog walk

Saturday Apr 26, 2014 #

yoga 15:00 [1]

biking 15:00 [2]

garden loops

yard work 30:00 [1]

shovel, hoe, wheel, etc

biking 30:00 [2]

Friday Apr 25, 2014 #

biking 15:00 [2]

pantry

biking 1:00:00

t + c mtg

running 15:00 [1]

jog to park

walking 25:00 [1]

jog/walk w dogs

Thursday Apr 24, 2014 #

running warm up/down 15:00 [2]

indoor drills. knees hurt again. (speedwork?)

yoga 10:00 [1]

biking 15:00 [2]

garden loops

running tempo 1:00:00
shoes: new balance fresh foam

to track
3 x 800 30s R 333,337,344
5 min R
3 x 800 30s R 338,341,345

not particularly impressive, but this is what i need to do. though maybe i should have picked an easier week to do it.

running drills 5:00 [1]

Wednesday Apr 23, 2014 #

8 AM

biking 40:00

suffering a bit, too soon after the pm run yesterday

5 PM

running warm up/down 25:00 [1]
shoes: brooks cascadia

jog to park and back. not possible to go slower.

walking 25:00 [1]

walk/jogging w dogs

Tuesday Apr 22, 2014 #

running 1:01:00
shoes: new balance fresh foam

warmup at home, then parks to track - soccer game. so, to francis for grass treeline 300's w/ 2min jog rest. 59,59,59,58,59,56. As fast as I've ever done these in my recollection, wind-aid notwithstanding. So I think I'll get away from short speed stuff and concentrate on longer intervals, working to get the interval time and the rest time down.

running drills 10:00 [1]

strength/flex

Note

really like the fresh foam NB for a pavement/grass/track uptempo shoe

Monday Apr 21, 2014 #

biking 15:00 [1]

walking 30:00 [1]

Saturday Apr 19, 2014 #

Event: Double Chubb

running warm up/down 10:00 [2]

not a lot of time or energy for a warmup, i figured i'd just go out easier

running race 2:24:00 [4]
shoes: la sportiva bushido

25k chubb trail run. beautiful day and I fairly enjoyed the run. honestly when i realized i was at least 5 minutes out of the grand master record I dilly dallied on some of the hard climbs.Leg speed and energy level was the limiting factor.

Only lost a couple more minutes and enjoyed things a bit more. in addition, i figured I'm not doing any more of these long trail races, maybe for quite a long time, and if i dont kill myself the transition to speedwork and shorter road races will be quicker and easier. The grand master record will probably stand for a while, till Buckley or somebody equally talented blows it out of the water.

C • Either way 2

walking 15:00 [1]

cooldown stroll down hospital corridors.

biking 15:00 [2]

garden patrol

Friday Apr 18, 2014 #

biking 25:00 [2]

errands, mostly garden

running 15:00 [2]
shoes: new life true grit 2

warmup w drills and 3 short strides

Thursday Apr 17, 2014 #

yoga 20:00 [1]

running warm up/down 20:00 [2]

indoors drills

biking 25:00 [2]

garden, errands

5 PM

running 40:00
shoes: new balance fresh foam

via wilmore to gravel track and back. 2 - 5min. tempo verls. 3 min jog between

C • Good Speed At CHUBB!!! 3

Wednesday Apr 16, 2014 #

biking warm up/down 20:00 [2]

multiple loops to garden.

Tuesday Apr 15, 2014 #

biking 40:00

pantry and errands. slow going on a nippy morning. i brought back the bar mitts and winter shoes.

running 40:00
shoes: new life true grit 2

thought maybe uptempo, but felt pooky, so plodded the c-hills, strided 3 and came home

11 AM

running warm up/down 15:00 [2]

indoor jog and drills to shake the lethargy

Monday Apr 14, 2014 #

biking 15:00 [1]

misc garden runs

yard work 15:00 [1]

hoeing, seeding. tuckered me out, so may as well log some of it.

Sunday Apr 13, 2014 #

running long 1:30:00
shoes: brooks cascadia

40 min long tempo on gravel track. 7:25 mile on the way out, but 8:10 back - 20 mph headwind. then across wilmore to cemetery hills for some more stout efforts. knee hurt but not while running. 70 degrees hot and moist, some E.I. asthma.

running drills 15:00 [1]

flex n strength

running 20:00 [1]

forgot warmup, and much later, cooldown inside

Saturday Apr 12, 2014 #

biking 50:00 [2]

misc local

Friday Apr 11, 2014 #

running tempo 55:00
shoes: la sportiva bushido

on 'River' Des Peres gravel track, past metro station back to work gate. last mile 7:10 into wind

biking 25:00 [2]

over to county library to pick up a computer tutorial book.
bike ride best tonic in the world for weariness and burn.

biking 10:00 [1]

garden run

Thursday Apr 10, 2014 #

yoga 15:00 [1]

running warm up/down 15:00 [1]
shoes: new balance fresh foam

biking 50:00 [2]

hub in webster, then rei,tj. metro back to shorten time w pack

biking 15:00 [3]

big trailer - mulch

yard work 15:00 [2]

carrying trash cans of mulch, shoveling

running 30:00
shoes: new balance fresh foam

knee hurt walking...so ran instead. round little loop in pocket park, striding on gravel portion, recovery on pave/grass

Wednesday Apr 9, 2014 #

biking 1:10:00 [2]

to tax guy, bus/train center downtown. hmmm, feel a real burn from a little bike ride.

Tuesday Apr 8, 2014 #

biking 50:00 [2]

knee still hurt, so seemed like a good idea to run a bunch of errands, some w trailer

biking 50:00

another errand w/ some hills in it - down heege road to laclede and watson

biking 10:00 [2]

garden

Monday Apr 7, 2014 #

Note

not really worth mentioning, but i was 3rd in trail run...i guess they meant first in my age group, but it wasn't presented that way. It would be nice if they provided splits so that runners could compare times w/ those who went on to do the bike portion.

biking 10:00 [2]

sore knees, dampness and general malaise kept this a short day

Sunday Apr 6, 2014 #

walking warm up/down 40:00 [1]

w quite a bit of jogging to check things out. knees a bit twingy as usual

biking 20:00 [2]

Saturday Apr 5, 2014 #

running warm up/down 20:00 [2]
shoes: la sportiva helios

running race 32:00 [4]
shoes: la sportiva helios

Tracks n' treads on siue campus. I didn't feel I had ridden enough bike to be competitive and wanted to get a good run workout in, so I did the very sparsely populated 3.8 mile run only race. I won. woopie!
i think there were 15, and my nearest competition was also an old fogy, way behind me. Near 8 min/mile on mostly single-track trail, so pace was decent but not blazing fast. 20 minutes not enough WARMUP

C • Good run Rudy! 2

running 34:00
shoes: brooks cascadia

did another lap, with an fair amount of tempo pace, but also some gear diddling and slow-downs. I think I shortcutted a side loop of the course, since it was complicated and they had already taken the tape down, otherwise my time seems too fast.

running 36:00
shoes: la sportiva bushido

another lap. bushidos were still stiff, but more of a race shoe candidate than the plush but awkward cascadias. put in some good pace in there, but also almost passed out once - had to stop and lean against a tree. not sure what the deal was, had plenty of food and water. Chubb could go well or it could be a torture fest. hard to say but even 15 miles looks like its becoming a really tough distance for me.

Friday Apr 4, 2014 #

yoga 15:00 [1]

walking warm up/down 15:00 [1]

walking some jogging

running warm up/down 15:00 [2]

indoors w drills

running 20:00 [3]
shoes: new balance fresh foam

thru wilmore to friends house

Thursday Apr 3, 2014 #

yard work 20:00 [2]

shoveling, digging and spreading compost for potatoes

biking 15:00 [2]

garden and to transit. wanted to ride more, but rain put a damper on things and bus was right there

Note

weight at 146. ok w that, in fact if it dips a few more, it would be as low as it was on my 3 week colorado starvation ride a couple of years ago, in which case I would start to wonder a bit. Semi-modified Lenten sugar fast and accelerated run workouts should only go so far?

Wednesday Apr 2, 2014 #

running warm up/down 35:00 [2]
shoes: new balance fresh foam

warm up drills at home and to track and back

running 1:01:00
shoes: new balance fresh foam

3 x 800 @ tempo pace w/ 30 second rest - walk up to next marker on track in lane 4 so that worked out perfectly
2 sets

336, 332, 332 then 327, 326, 329

then 3 x 200 2/ 2 min jog 41, 38, 39

big breaks for downpours, 15 min. after first 800's, 10 after 2nd...then got home before the next big one. pretty good timing.

core work 5:00 [1]

biking 40:00

Tuesday Apr 1, 2014 #

biking 15:00 [2]

garden errands

yard work 25:00 [2]

raking and shoveling

running warm up/down 40:00
shoes: new balance fresh foam

warmup in house, around block, strides in park, drills back inside as thankfully it was starting to rain.

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