Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 30 days ending Nov 30, 2015:

activity

time

miles

running

19:30:15

3.11

5.0

biking

8:50:00

walking

2:50:00

running strength conditioning

2:20:00

hiking

2:00:00

yoga

1:45:00

orienteering

1:30:00

elliptical machines

1:25:00

crazy dancing

35:00

running drills

30:00

garden work

20:00

Total

41:35:15

3.11

5.0

3:30

0:00

» now

Monday Nov 30, 2015 #

2 PM

biking 15:00 [1]
shoes: bike - ridley x-fire

Sunday Nov 29, 2015 #

8 AM

biking 40:00 [2]
shoes: bike - ridley x-fire

to church then to Y and back

10 AM

running 25:00 [2]
shoes: new balance 1500

on Y track in 5 min segments between machines

elliptical machines 1:00:00

elliptical 5 min x 4
stairmaster 5 min x 1, cont. 5 min x 1, on/off
treadmill 5 min x 2 30 sec hard 30 second easy 6 percent grade
treadmill 10 min @ 6% grade, level 6, dipping up to 8 and recov @ 4
treadmill 5 min @ 6% grade, level 6

12 PM

running strength conditioning 20:00 [1]

weight room at Y. 10 pullups x 2, 10 triceps press x 2, 20 incline situps x 2, 20 reverse situps (?) x 2,
hamstring curl x 1, knee extension x 1

Saturday Nov 28, 2015 #

Note

Tale of the tape:

Maplewood mile... VDOT 51, 5:44 (hills, but first dh then uphill so no penalty)
Glendale 2.2......... VDOT 48, 14:27 (rounding up to 48 for hills in middle)
Arnold 5k.............. VDOT 46.4

Interpolating, a good 3k should be at 49, therefore 11:45. Time will tell. Should also do a 800m TT to complete the picture, it should be at VDOT 55.5, 2:40, this curve and time predictor chart intersect there)

6 AM

running drills 20:00 [1]

flex

running warm up/down 20:00
shoes: skechers gorun4

indoor w moving drills

4 PM

walking warm up/down 25:00 [1]

w/ 5 min jog and a little jumprope

running strength conditioning 20:00 [1]

pt single leg, nike upper, easy misc.

Friday Nov 27, 2015 #

walking 2:00:00 [1]
shoes: skechers gorun4

pacing indoors, mostly while on the phone to far-flung family members

Thursday Nov 26, 2015 #

7 AM

running warm up/down 30:00 [2]
shoes: new balance 1400 v3

various times and places, mostly at Arnold City Park, w/ strides before and after

8 AM

running race 21:15 [5] 5.0 km (4:15 / km)
shoes: new balance 1400 v3

5k race on the beautiful and flat Arnold City Park course that winds on a narrow paved service drive through the woods. Great weather, sun spectacularly highlighting delicate cloud formations, warmth, and a moderate wind that was barely noticeable in the woods. 1st in 60-64, 55-59 and 2nd in 50-54, 30th overall (1500). 6:51 pace.

Grateful to take 30 seconds off my last 5k time, and yet also settling in to/ finding peace in the realization that I really like even shorter distances more: easier to focus, safer to go all out and less likely to coast.

C • Great job!! 8

11 AM

biking 30:00
shoes: bike - ridley x-fire

back home from father's house

4 PM

biking 15:00 [1]
shoes: bike - ridley x-fire

Wednesday Nov 25, 2015 #

11 AM

running warm up/down 35:00 [2]
shoes: adidas boston boost 2

gravel path to metrolink, then from bus stop along golf course and rr tracks, drills and strides.

Tuesday Nov 24, 2015 #

7 AM

yoga 15:00 [1]

8 AM

biking 25:00 [1]
shoes: bike - ridley x-fire

grade/pantry + includes 10 min. connecting buses to job site yesterday

Monday Nov 23, 2015 #

9 AM

biking 15:00 [1]
shoes: ridley xfire w trailer

misc. garden

10 AM

running intervals 1:00:00
shoes: new balance 1400 v3

to track, and all worrisome aches melted away in the sunshine and 50 degree weather. STL does have its good points afterall. 4 x 1200 @ tempo w/ 2
R. supposed to be 5:30+, but felt easy and went faster w/o really trying to
5:28, 5:25, 5:21, 5:12.

then 4 x 200 w 1:30R, 42,43,43,44

5 PM

running strength conditioning 20:00 [1]

nike and pt single leg

Sunday Nov 22, 2015 #

Note

add sciatic nerve, gluteus medeus and right ball of foot to watch list. dont quite know how i got so banged up.

7 AM

yoga 25:00 [1]

running warm up/down 30:00
shoes: skechers gorun4

indoor, drills, speedups, couple stairs. mostly trying to be conscious of pushoff per PT

9 AM

walking 25:00 [1]

to church and back.

Saturday Nov 21, 2015 #

Note

semimembranous left hamstring and right side of right knee ligaments (likely medial collateral MCL) strained, probably as result of form adjustments yesterday.

8 AM

running long 1:20:00
shoes: new balance 1500

indoors w/drills, then w/ stairs hoping rain would go away. then outside, planned for 42 but with 30 mph gust windchill was 32. Hands freezing, hat blown off, headed back inside.

Friday Nov 20, 2015 #

8 AM

biking 1:15:00 [2]
shoes: bike - ridley x-fire

to garden, pantry, hair shop to get gift card, back home, grocery to return rotten apples, maplewood track to meet running stride genius aka PT, to whole food and tj. w/ oversize (and overweight for its construction) and hence painful intrusive on my back, pack including fresh apples to metro and home from metro

10 AM

running 40:00 [2]
shoes: new balance 1500

jogging on track w PT, bracketing 6 speedy strides of about 80m.

Thursday Nov 19, 2015 #

9 AM

biking 1:00:00
shoes: bike - ridley x-fire

grocery, back home, forgot my glasses, to Y, then to bus to fathers house...and connections back

10 AM

running warm up/down 5:00 [2]
shoes: new balance 1500

on y track, felt strong, shoes good there

elliptical machines tempo 25:00 [3]

in deference to my creaky beat up lower body (when it gets like that, injury is just around the corner), tempo 'light' then 3 x 40 second on treadmill, 6% grade, 400 R speed

Wednesday Nov 18, 2015 #

Note

soft-pedaling. soreness at base of 5th metatarsal.

6 AM

yoga 20:00 [1]

running warm up/down 10:00 [1]

Tuesday Nov 17, 2015 #

8 AM

running 57:00
shoes: NB ffZante

to track. 4 x 1200 w/ 3R, 3R. 3:30R, 4R. Last two might have been slower because I changed direction and was running into the more exposed sections of 20mph+ wind. Or direction change, left leg pushoff. Or just plain tired.

5:00, 4:59, 5:07, 5:08

5 PM

running strength conditioning 20:00 [1]

nike w pullups and pushups added

Monday Nov 16, 2015 #

Note

slept 13 hours. doesn't surprise me, what surprises me is I only slept 6 or so the night before.

6 PM

running warm up/down 30:00
shoes: adidas boston boost 2

gravel track+, connecting bus

Sunday Nov 15, 2015 #

9 AM

running long 1:20:00
shoes: skechers gorun4

on not enough sleep, still found this run somewhere, wildly varying energy w surprising strong finish. cemetery hills, home for fuel and water, then up thru wilmore, back home to get glasses, and up thru wilmore again.

Saturday Nov 14, 2015 #

running warm up/down 1:00:00
shoes: new life true grit 2

chubb trail w sis

9 AM

biking 30:00
shoes: bike - ridley x-fire

connect to busses

10 PM

crazy dancing 35:00 [3]
shoes: adidas boston boost 2

is this me? exhausted all day, then got to wedding did some plyo type jumping around, stayed up to 1:30 am. Usually in bed by 8pm! And this was sposed to be an easy day.

Friday Nov 13, 2015 #

6 AM

running intervals 1:10:00
shoes: adidas adios boost

to track, lightest gloves not adequate for 40 deg for me.
10 x 400 w/ 3R. hit specified time, felt slow but strong. Shortened rest a bit at end w no problem, but speed increase not there, since I was trying to run relaxed.

135,135,134,133,135,133,135,132,134,131

5 PM

biking 15:00 [1]
shoes: bike - ridley x-fire

Thursday Nov 12, 2015 #

Note

Kind of weird, I felt like yesterday was a rest day even tho I did the intervals. Felt like I should have gone out for a second run and put in some more miles. So used to being tired that I dont know how to deal with it when I'm not.

10 AM

running warm up/down 50:00
shoes: NB ffZante

warmup and then a bit later over to park into nice enlivening 30mph wind, strides out, strides in. Felt good, wonder if I shouldn't be trying to make these easy day runs longer. Maybe after tomorrow's track sesh.

6 PM

biking 15:00 [1]
shoes: bike - ridley x-fire

Wednesday Nov 11, 2015 #

6 AM

running 1:00:00
shoes: NB ffZante

this workout was easy to remember, 5 on 5, but I only did 4 for various reasons. Hit all the splits really well, and if I was a second or two behind on the 2nd lap, I revved up the last one.

4 x 1200 @ I pace (6:40/m) w/ 4 R - 5:00. 4:49. 4:58. 5:00

1 PM

biking 20:00 [2]
shoes: bike - ridley x-fire

errands

2 PM

garden work 20:00 [1]

digging out okra stalks

Tuesday Nov 10, 2015 #

6 AM

yoga 20:00 [1]

running warm up/down 30:00
shoes: skechers gorun4

indoors, then out to yard and end of block, drills, strides.

8 AM

biking 25:00 [1]
shoes: bike - ridley x-fire

errands

Monday Nov 9, 2015 #

10 AM

running tempo 1:22:00
shoes: adidas boston boost 2

dropped car off, and used trip to carondolet recplex for warmup, drills, strides.
Then did 4 x 5:40 T pace (7:18/mile) w/ 1R on track, supposed to be a little faster, but factored in awkward turns and dodging. Then 2min. R to grab a couple of bites of clifbar and water and get to the door. Then 3 x 5:30 T w/1R w/ track pace memory on mostly grass, rolling to get me close to back home. 7 x was plenty!

C • good workout 3

4 PM

running strength conditioning 20:00 [1]

Saturday Nov 7, 2015 #

Event: SLOC - West Tyson

9 AM

orienteering 1:30:00
shoes: new life true grit 2

'2 hour' score O at West Tyson...David ran it in one hour, I in 1 1/2. Apparently my route planning was good, because it was almost identical to David's. However I lost focus for one critical moment and took a wrong turn at the rocky cliffs near the river, the worst possible moment, and lost 7+minutes there, plus a lot of energy expenditure. Another 6-7 minutes at a control that wasn't in the right place and I didn't find even when I came back later, they gave it to me, but I didn't get the time back. Shouldn't have spent that much time there, but the terrain was a little vague and didn't trust myself. rest of the difference was likely a lot of 30 second fumblings, and hill climbing ability/not being in race mode. I noticed David wasn't carrying anything, I had a vest w/ food and water, and realized while this was a pretty big pond for me, it was just a puddle for him.

As a run workout, it was just the ticket. Stayed in workout mode, didn't push too hard. Felt strong even at the end.

1 PM

hiking 2:00:00 [1]
shoes: nike wildhorse 2

Drove down to Hawn, intended to camp there. Spent an hour with pack hiking around looking for a camp spot in the woods, but not too far from the upper lot. Just as I was setting down my stuff overlooking Pickle creek, 2 hikers came by on a trail I thought was defunct, right where i was going to pitch tent. So I moved on. Started feeling really bad. Campground was full, repacked pack for bare minimum up in the hills, no tent, but then gave up on the idea. Took a nice loop walk along Pickle Creek and drove home.

Friday Nov 6, 2015 #

9 AM

running drills 10:00 [1]

running warm up/down 30:00
shoes: new balance 1500

w/ hurdles, drills, etc. - to car rental. pack was a little heavier than I would have liked for easy run, but ok.

Thursday Nov 5, 2015 #

6 AM

yoga 25:00 [1]

am/flex

running warm up/down 10:00 [1]
shoes: skechers gorun4

9 AM

biking 35:00
shoes: bike - ridley x-fire

to bus, to fathers, back.

Wednesday Nov 4, 2015 #

6 AM

running tempo 1:12:00
shoes: adidas boston boost 2

in fog to gravel track. 3 x 11 min T w/ 2R. embedded miles: 7:20, 7:18, 7:16. lot of traffic across the way cancelled out the soothing fog effect, but felt strong.

4 PM

biking 15:00 [2]
shoes: bike - ridley x-fire

haircut

Tuesday Nov 3, 2015 #

6 AM

running intervals 1:18:00
shoes: new balance 1400 v3

to track...some apprehension but on another level the fog (born in Seattle) and the ghostly figure of a coach at the final turn (not a flesh and blood person) somehow reassured me. Hit all times, except the first one (not listed) mispunched the watch, and was way too slow, and a couple of false starts of 200m going 'wrong' way on track. (was alternating directions for ankle w/ couple of alt. start locations). 1400's while my favorite road race shoe of all time was good, but not going to be my go-to track shoe...

4 x 1200 @ 5 min goal time (6:40 pace) w 4R - 4:58, 4:58, 4:55, 4:57

9 AM

biking 25:00 [2]
shoes: bike - ridley x-fire

garden, pantry, grocery

3 PM

running strength conditioning 25:00 [1]

single leg, light upper body, planks/body series, some pushups. Hadn't done this for a while, thought moving furniture etc. was equal. Not. wow, almost 2 weeks - kind of got away from me.

Monday Nov 2, 2015 #

Note

Quadratus lumbarum back muscle strained again. Now I'm guessing it is the 'plough' yoga pose, which I also did a couple of days before the last time, (and I felt it a couple of days before I logged it) so will take that out of my routine to be on safe side.

10 AM

running 30:00
shoes: skechers gorun4

indoors warmup w flex, outdoor drills, around the block and strides

Sunday Nov 1, 2015 #

biking 1:00:00
shoes: bike - ridley x-fire

to metro station, from wildwoods down woods to rockwd rez. and back. did woods uphill mostly as an intensity 1, which is quite a feat.

5 AM

running strength conditioning 15:00 [1]

leaf-raking marker

9 AM

running 1:15:00 [3]
shoes: new life true grit 2

greenrock trail from rez almost to road and back - beautiful day, from fog to sunshine in short order and the woods were so fine. the long rolling climb from the valley to the ridge, and then the later slightly dh ridge stretch among my fav sections of trail in the area.

4 PM

biking 15:00 [1]
shoes: bike - ridley x-fire

to Joans to rake leaves for a couple of hours

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