Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 30 days ending Apr 30, 2017:

activity

time

miles

running

21:51:00

garden work

5:45:00

biking

2:59:00

walking

2:35:00

rock climbing

1:47:00

yoga

1:20:00

running strength conditioning

55:00

elliptical machines

52:00

tennis

30:00

aquajog

30:00

crazy dancing

20:00

Total

39:24:00

[1-5]

38:14:00

2:27

0:00

» now

Sunday Apr 30, 2017 #

7 AM

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

castlewood river ridge, up and down, up and down. some puddles on the trails...actually some trails were streams, as one might expect. but the rocky trails on the ridge quite runnable.

Saturday Apr 29, 2017 #

7 AM

running 53:00
shoes: nike lunaracer

to jb recplex, fartlek run on indoors track, roughly alternating 7+ and 6+ min/mile laps. then outside into gently rain 4 x hill. not as long as I'm looking for but a good start. something like 1:35 up, 3:00 min jog dn

6 PM

running strength conditioning 15:00 [2]

some planks, pilates, pushups etc. w swedish visitors and niece

Friday Apr 28, 2017 #

7 AM

running (wilmore park) 40:00 [2]
shoes: skechers go run 4 - 2

Thursday Apr 27, 2017 #

8 PM

running (indoors then park) 30:00 [2]
shoes: skechers go run 4 - 2

Wednesday Apr 26, 2017 #

7 AM

running (SLU track) 30:00
shoes: adidas boston boost #4

10 minute warmup at 7:45. 6 x 200, 2R for first 4, then 4R, 2.5R, wind aided.
37,36,36,37,37,37

8 AM

garden work 20:00 [1]

shovel, wheelbarrow

11 AM

running 35:00
shoes: adidas adios boost

Part 2 - 3 x 3 pavilions 1300+'s w 2R at Wilmore. Hobbly warmup, stiff legs.
5:48, 5:43, 5:38

Tuesday Apr 25, 2017 #

9 AM

running 49:00
shoes: adidas boston boost #4

castlewood sp. warmup with sis bro in law and 2 dogs. then some easy trails

Monday Apr 24, 2017 #

5 AM

yoga 25:00 [1]

7 AM

running (in/outdoor shakeout) 15:00 [2]
shoes: skechers go run 4 - 2

9 AM

tennis 30:00 [3]
shoes: skechers go run 4 - 2

w/ bro in law - me beginner, he rusty but fun nonetheless

Sunday Apr 23, 2017 #

6 AM

running (trail) 40:00 [3]
shoes: nike wildhorse 2

46t, 50h, castlewood trails, up to bluff past gate (still closed), down steps, back up steps, down cardiac. 5 minute break at car

7 AM

running (trail) 50:00 [2]
shoes: adidas boston boost #4

up connector, grotpeter, rollercoaster, down connector, misc. 6 strides built in end of run.
Felt great running for the first time in quite a while. No idea why, but I'll take it. I hope its not the cooler weather, because thats not going to last.

C • Find a July race 2

Saturday Apr 22, 2017 #

10 AM

running (barefoot mizumo) 15:00 [1]

indoors warmup

4 PM

walking (dog walk/jog) 15:00 [1]
shoes: saucony kinvara

the tale of two dogs

5 PM

running 32:00 [2]
shoes: saucony kinvara

up to joans house and back thru wilmore interupted by...

Friday Apr 21, 2017 #

8 AM

running (indoors wood floor) 18:00 [2]
shoes: adidas adizero rc

4 PM

running (track) 45:00
shoes: adios boost 2

w/u, 1700 @ 7:22 (7:00 pace), 1R, 850 @ 3:31 (6:40 pace), 2R, 425 @ 1:35 (6:00 pace), 2R, 200 @ 40 (5:20 pace)

then was going to do another set, rested 4 minutes, jogged a couple of laps @ 7:00 pace, rested some more, then gave up and decided I should just do some short stuff to close out. This has been happening a lot, cutting short, maybe residual vaccine reaction, or just being nearly 65 or...need to do more longer up-tempo runs. Anyway, no way I'm going to Big Blue Mile in Des Moines next Tues. unless I feel totally transformed.

4 x 200 w/ 2R....40, 41, 40, 39

5 PM

running strength conditioning 10:00 [1]

nike light upper body

6 PM

walking (dog walk/jog) 15:00 [1]
shoes: saucony kinvara

cooldown w 2 dogs - one pulling hard to get it over with, the other pulling in the other direction to linger and savor the smells unlocked by the rain.

Thursday Apr 20, 2017 #

10 AM

biking 28:00 [2]
shoes: bike - ridley x-fire

county library weber branch, and back

11 AM

biking 8:00 [2]
shoes: bike - ridley x-fire

add-on to go do light garden work

8 PM

running (barefoot mizumo) 18:00 [2]

indoors

Wednesday Apr 19, 2017 #

7 AM

running 48:00
shoes: adios boost 2

slu track, not feeling it, 67d, 78h, and feeling weird from shingles vaccine yesterday.
6 x mile race pace 400, 2 min rest first jogging then barely walking.
1:30, 1:28, 1:28, 1:27, 1:30, 1:30

C • the times look good . . . 6... 5

9 AM

garden work 25:00 [1]

shovel/barrow

2 PM

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

to and from forest park to doctors office

4 PM

rock climbing (gym) 45:00 [1]

so glad to get climbing fix in.

Tuesday Apr 18, 2017 #

5 AM

running 36:00 [3]
shoes: skechers go run 4 - 2

indoors, to garden, parks route, back on street lawns

4 PM

garden work (shoveling) 20:00 [1]

Monday Apr 17, 2017 #

7 AM

running (grass,gravel, paving) 40:00 [3]
shoes: saucony kinvara

north end of wilmore. sauconys will take some breaking in. very different from any other shoe i have. BRR guys were wearing, surprised me.

C • boston 4

4 PM

running (grass) 26:00 [2]
shoes: adidas takumi sen boost

ever since watching boston, wanted to get out a little more. jog around wilmore hill and some easy strides.

Sunday Apr 16, 2017 #

10 AM

biking 1:05:00 [2]
shoes: bike - ridley x-fire

to grants trail, and enough of a 'time trial' to convince me I would just impede traffic in next Sundays duathlon.

Saturday Apr 15, 2017 #

6 AM

running (gravel,paving, dirt) 1:00:00
shoes: adios boost 2

Met BR 'racing team'folks at Forest Park, which is supposed to be for 'everybody' but only the fast showed up including the female winner of go marathon. I did a warmup, mostly on roads near traffic (another problem) with them that came near to my tempo pace, and then made a judgement call to do my workout on my own. The official workout was 2 x 2mi @ half marathon pace, which for the slowest of these folks in my judgement was 6 minute pace or under. It might have been fun to see if all out I could have kept up for one 2 mi., but prudence won again. Boring!

so did 2 x tempo segment on quiet gravel path w 1 min R, 9:36 out, 9:41 return, about 7:10 pace. And then a cool down in the Kennedy woods.

C • age-graded . . . you ARE el... 4

1 PM

garden work 25:00 [1]

shoveling, wheelbarrow

2 PM

walking 25:00 [1]

botanical garden, slow pace harder on legs, so started walking back and forth, circles, etc.

Friday Apr 14, 2017 #

9 AM

running (gravel, dirt mostly) 53:00 [2]
shoes: adidas boston boost #3

Laumeier park trails, hot but good to be in some semblance of woods. Then 3 x 200 and jog back w bro-in-laws boxer. Third one I was pulling him.

Thursday Apr 13, 2017 #

6 AM

yoga 20:00 [1]

8 AM

running 35:00 [2]
shoes: saucony kinvara

warmup indoors and run to garden and back, usual route. did a little weeding.

wore new shoes I kind of bought to support BRR and think outside the box. Very different from what I'm used to. Kind of plastic feeling. The payoff is I can run on pavement comfortably, so I have to be very careful not to do much of that.

10 AM

biking 35:00 [2]
shoes: bike - ridley x-fire

Getting some biking in, in case I do duathlon in a week and a half! How's that for prep time. If it dosn't go, It'll still keep me off my hips and knees.

Hit some hills a little harder this time.

2 PM

garden work 15:00 [1]

shoveling. hot out there.

Wednesday Apr 12, 2017 #

6 AM

yoga 10:00 [1]

Potpourri of waking stretches, salutes, warmup.

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

barefoot

8 AM

biking 18:00 [2]
shoes: bike - ritchey breakaway

long way to garden and then back.

garden work 40:00 [1]

hour and a half of weeding, shoveling, etc. but hammered already. so much to do in this particular time slot. could be full time job to really keep up.

Tuesday Apr 11, 2017 #

6 AM

running 48:00
shoes: adidas adizero rc

SLU track. adizero's are excellent track shoes w the new inserts.
3 sets of 200-200-400, 2R between intervals (3 before last 400), 3R between sets. Slowed down a little, very oxygen debt intensive.
38,38,1:24
40,40,1:27
41, 37, 1:27

8 AM

garden work 40:00 [1]

weight session at garden. shovelling, wheelbarrowing...wet dirt today. lots of muscle groups, excellent workout.

2 PM

running (treadmill) 10:00 [2]

warmup at gym

rock climbing (gym) 32:00 [1]

short, but good session, lots of continuous climbing, downclimbing easy and difficult and nice 5.10a and 5.10d in corner. fun!

Monday Apr 10, 2017 #

6 AM

running 30:00 [2]
shoes: nike lunaracer

indoors to test some shoes (going back) park route to garden, streets to finish.

7 AM

garden work 30:00 [1]

same as yesterday

Sunday Apr 9, 2017 #

6 AM

running (mostly grass) 55:00 [1]
shoes: adidas boston boost #3

supposed to be 80 today, and immensely rewarding but taxing day yesterday: setup, visitation, service, tea, private burial, family gathering all focused around a lovely kind lady whose passion was nursing and her family.

so instead of driving nearly 3 hours total to run O in 80 degrees (not yet!), or closer woods, I kept it simple - recplex and back thru parks.

C • S-F 2

5 PM

garden work 40:00 [0]

Shoveling and wheelbarrowing dirt. Trying to take it easy.

Saturday Apr 8, 2017 #

8 AM

running (TT) 55:00
shoes: adidas boston boost #3

Time trial mile on wilmore gravel track, ran mostly on compacted grass at side of track. south tailwind, probably not a factor since it cancels out w forward progress. 50d, 46rh...oh I wish they were all like that!

6:13, 1walkR then 3jogR
then 7:28 back

pretty good. Not great, but good. bodes well for spring races. if I ever end up going to any.

C • Time Trial 3

Friday Apr 7, 2017 #

7 AM

yoga 25:00 [1]

11 AM

running (wilmore park loop) 30:00 [2]
shoes: adidas boston boost #3

2 PM

walking 20:00 [1]

slow walk in blackburrn w sis and hub and dogs. would not log if i wasnt so hammered

Thursday Apr 6, 2017 #

8 AM

running (recplex track) 5:00 [2]
shoes: nike lunaracer

elliptical machines (recplex machines) 17:00 [2]

aquajog (recplex pool) 30:00 [3]

In 3-6 deep water, so a little footstrike w Wave Mizumos pressed into service as pool shoes. Less on knees, even less on hips...which is the whole idea. Interesting to sprint in slow motion, develop strength, range of motion etc. and pretty good effort too.

4 PM

running (treadmill, some jog) 25:00 [2]
shoes: adidas boston boost #3

climb gym alt w climbs

rock climbing (climbing gym) 30:00 [2]

20 minutes continuous up and down, then overhang bouldering ppractice (that is one of my weaknesses), then corner route fun, plus some fooling around.

5 PM

garden work 40:00 [1]

hoeing, weeding

Wednesday Apr 5, 2017 #

4 PM

running 10:00 [1]
shoes: nike lunaracer

indoors, softly

biking 25:00 [2]
shoes: bike - ritchey breakaway

outdoors, damply

Tuesday Apr 4, 2017 #

9 AM

running (indoors then track) 35:00
shoes: adidas adizero rc

testing, testing. hello? no go. 4 x 400 @1:28, 1:29 w/ 2R felt labored. (took 3R walk rest the last one) maybe tune-up for later.

11 AM

garden work 25:00 [1]

several occasions, hoeing weeding and rolling huge pots of dirt

2 PM

running 25:00 [3]
shoes: adios boost 2

after PT, Maplewood track, 2 x 800 @ 3:15 w/ 3R. Then on the way out the chocolate started to kick in, so...

3 PM

running 15:00 [4]
shoes: adios boost 2

...I stopped by the BD track on the way home, and as luck would have it, the BD 800 runners were running 400's for practice. I got clearance to run in lane 6, so I started when they did. 3 x 400 w/ very irregular rest periods, but at least 3...did some short strides and jogging to fill up the time. 1:28, 1:27, 1:21 (converted from lane 6, 1:36,1:35, 1:28) I'm sure the coach and the team had no idea how much fun that was for me. Woo hoo! Starting to look like a Big Day:)

7 PM

crazy dancing (wood floor) 20:00 [3]

light, in deference to my hips and knees. going, going....

Monday Apr 3, 2017 #

10 AM

walking 40:00 [1]
shoes: adidas boston boost #3

semi-race walked along Sis while she jogged, perfect solution! to garden by park route, then back on streets

1 PM

garden work 25:00 [1]

return to garden to do some real work. light hoeing, weeding marker.

3 PM

running (indoors) 20:00 [2]
shoes: adidas adizero rc

Warmup at home, then cooldown w 6 x 50 strides at recplex

4 PM

elliptical machines (recplex machines) 35:00 [2]
shoes: adidas adizero rc

roughly 2x 5-5-5 bike, elliptical, treadmill. using short time periods to be a little more energetic on these yawners.

Sunday Apr 2, 2017 #

3 PM

walking 40:00 [1]

slow but beautiful walk in botanical garden, threw in some low-level crazy dancing under the radar.

Saturday Apr 1, 2017 #

9 AM

running (barefoot mizumo) 25:00 [2]

drills and then some short strides in grass outside

running (grass, soggy) 30:00
shoes: adios boost 2

Asked myself what did I need the most (besides long continuous tempo run). Track infield having fertilizer applied, so to Francis Park. Ran the length of Francis down the middle and back. 4 x 1200+ w/ 3R (5:14, 5:12, 5:08, 5:14)...at best 6:47 pace, excellent time considering soggy grass surface, dodging puddles, turn around at tree and so on.

5 PM

running 30:00 [2]
shoes: adidas boston boost #3

jog around wilmore hill and gravel track. flagging to the extreme at first, then picking up form and speed.

running strength conditioning 15:00 [0]

misc. throughout the day, hurdle, 1 x light upper, planks, arm curls (w shopping bags)

running strength conditioning 15:00 [0]

misc. throughout the day, hurdle, 1 x light upper, planks, arm curls (w shopping bags)

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