Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 30 days ending Nov 30, 2017:

activity

time

miles

running

19:52:46

running strength conditioning

3:28:00

nordic track

2:37:00

rock climbing

2:05:00

elliptical machines

47:00

walking

20:00

biking

18:00

Total

29:27:46

2:25

0:00

» now

Wednesday Nov 29, 2017 #

6 AM

running warm up/down (SLU track) 10:00 [2]
shoes: ON Cloudflow

running intervals 32:00
shoes: adidas boston boost #4

3 sets of 10s, 20s, 30s @ 400/200 or less w/ 1 minute jog rest
3R
3 sets of 10s, 20s, 30s @ 400/200 or less w/ 1 minute jog rest

8 AM

running 35:00 [2]
shoes: ON Cloudflow

run/walk w dogs in forest park. Too much like my workout, sprint and rest:)

1 PM

rock climbing (gym) 40:00 [1]

Tuesday Nov 28, 2017 #

7 AM

running (wilmore park loop) 40:00 [2]
shoes: ON Cloudflow

before it gets too warm. + 6 strides

Monday Nov 27, 2017 #

4 PM

biking 18:00 [2]
shoes: bike - ridley x-fire

got a itty bitty ride to the garden in. first ride in 3 months. if only i could be asured that i was cured of reckless abandon, the cause of most of my bike mishaps.

6 PM

nordic track 30:00 [1]

Sunday Nov 26, 2017 #

7 AM

running (trail) 1:40:00 [3]
shoes: nike terra kiger

castlewood sp trails, mostly hills this time. didn't start hurting til the last 10 minutes. grrrrreat run!

2 PM

running strength conditioning 20:00 [1]

light upper body weights and exercises

3 PM

nordic track 25:00 [1]

Saturday Nov 25, 2017 #

elliptical machines (gym) 15:00 [1]

ell

6 AM

running warm up/down (indoors wood floor) 10:00 [1]
shoes: nike lunaracer

Friday Nov 24, 2017 #

5 AM

running strength conditioning (am core and stretch) 20:00 [1]

6 AM

running (wilmore park loop) 46:00 [2]
shoes: ON Cloudflow

nice run, a little frosty - a very cold 40. good pace for an easy run, after warmup - all on yesterdays carbs.

6 PM

nordic track 25:00 [1]

Thursday Nov 23, 2017 #

7 AM

running warm up/down (grass and paving) 1:00:00 [2]
shoes: nike speed rival

3o min warmup, drills and strides, 30 minutes jog loops around lake, along paved trails, through park woods and clear open woods, some deer. Very nice sunny crisp morning.

8 AM

running race 22:01 [5]
shoes: adidas takumi sen boost

5k race at Arnold city park. flat paved course through woods on narrow service road. After race a woman I had met, runner on WU cross country team that just got 3rd at Div. 3 nationals, asked me how race went...I hemmed and hawed, but then she asked me how it FELT. I said, felt like a good effort, and she replied, 'That's what counts, isn't it?"

Well, I did knock 21 seconds off the last 5k time (albeit on a flatter course), and felt like I was doing everything pretty well. So I'd rather be running slow 5k's and prepping for a fast 2 miler, than the other way around. Hope thats whats happening!

So I searched all of the area Turkey 5k's (10) No runners faster in 65+, 3 in 60+. (Including a very good runner I know personally - maybe injury or training run). So wat the heck, maybe it just goes w the territory.

Wednesday Nov 22, 2017 #

3 PM

running warm up/down 25:00 [2]
shoes: nike speed rival

Tuesday Nov 21, 2017 #

6 AM

running (SLU track) 45:00
shoes: adidas boston boost #4

2 x 1000 @ 7 min pace w/ 1R. which was painful...something not right. 3R
then 4 x 200 w 2R. 36 high, 39, 40, 42. that 36 killed it but wanted to see what the legspeed was.

6 PM

nordic track 20:00 [1]

Monday Nov 20, 2017 #

7 AM

running (grass, gravel, paving) 45:00 [2]
shoes: nike speed rival

out and backs in pocket park w 4 strides

2 PM

nordic track warm up/down 12:00 [1]

running strength conditioning 10:00 [1]

nike core, some upper

Sunday Nov 19, 2017 #

8 AM

running warm up/down (indoors) 15:00 [1]

Saturday Nov 18, 2017 #

7 AM

running warm up/down 20:00 [2]
shoes: ON Cloudflow

running 25:45
shoes: new balance 1400 v3

strides, 2k @ 5k pace, cooldown. 67 degrees, 90% rh, 13mph headwind on 2nd k. Course was out and back w a circle turnaround but the finish was about 80m from the start so had to estimate the 1k point on the fly.

8:43, fairly even estimated splits considering wind and uphill section, I thought its was a pretty speedy effort but works out to a 21:45 5k pace, so really I was not anywhere near the goal pace. Still a long way to go. The NB racing flats feel pretty good on asphalt.

5 PM

running (misc) 10:00 [1]

Friday Nov 17, 2017 #

11 AM

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

castlewood short loop

Thursday Nov 16, 2017 #

6 PM

nordic track 25:00 [1]

7 PM

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

Wednesday Nov 15, 2017 #

6 AM

running warm up/down (SLU track) 28:00 [2]
shoes: new balance 1500

7 AM

running intervals 24:00
shoes: adidas adios boost

8 x 400 at 5k race pace. very optimistically, 1:37, if I can solve the 5k mystery. times given minutes second interval/rest
140/158
137/132
135/152
133/133
136/139
135/130
136/115
134
suprised to find that posture and breathing need the most work.

C • what is the 5k mystery? 5

1 PM

running warm up/down (treadmill) 6:00 [2]

rock climbing (gym) 45:00

I did about 10 minutes of faster up and down climbing on easy wall.

Tuesday Nov 14, 2017 #

5 AM

running strength conditioning (am core and stretch) 30:00 [1]

10 AM

running (trail) 47:00 [2]
shoes: nike terra kiger

castlewood - loving this marriage between trail running and trail house.

Monday Nov 13, 2017 #

1 PM

running warm up/down (socks wood floor) 10:00 [1]

4 PM

nordic track 20:00 [1]

Sunday Nov 12, 2017 #

Note

tips to get ready for upcoming:
pre -
watch what you eat (a little)
don't worry, fitness is a process
harden legs on asphalt
easy workout week of A race
run every training step mindfully
2 a days are ok, esp w cross training

racetime-
spend warm up relaxing
foresee race form and attitude
line up in front
best race flats
stay upright

5 AM

running 20:00 [2]
shoes: new balance 1400 v3

indoor warmup and fast-paced neighborhood streets. Feel like pretty good racing flats now, guess the foot is on the mend.

running 20:00 [2]
shoes: adidas adios boost

streets and pocket park laps. some good shoes that still have life in them.

3 PM

running 10:00 [2]

sprints n drills

4 PM

elliptical machines (gym) 17:00 [2]

running strength conditioning (weight machines) 28:00 [1]

mostly upper body w focus on shoulder blades

Saturday Nov 11, 2017 #

8 AM

running race (race for home 5k) 1:02:00
shoes: nike speed rival

Another tune up race tempo run - I hope! 22:22 in ever rolling tower grove park. 7:12 pace - wth? I'd be lying if I said this felt easy either, had a hard time holding on to the posse of 11 years olds I was with. Shook their hands and congratulated them after the race.

Friday Nov 10, 2017 #

5 AM

running warm up/down (socks wood floor) 15:00 [2]

11 AM

running 25:00 [2]
shoes: ON Cloudflow

quick shakeout on FP trails

Thursday Nov 9, 2017 #

6 AM

running strength conditioning (am core and stretch) 25:00 [1]

Wednesday Nov 8, 2017 #

6 AM

running (SLU track) 50:00
shoes: adios boost 2

good workout. 5 x 300 @ 5k race pace w/ 1R, fairly consistent
1:10,1:12, 1:12, 1:11, 1:12
3:40R
4 x 200 @ 5k kick speed w/ 2R
38, 41, 40, 39

7 AM

running strength conditioning 20:00 [1]

hurdle drills inc. over and under, inchworms, sideways crawl pushups, jump jump hops, forward backward lunges, sideways lunges

8 AM

running (art museum loop) 40:00 [1]
shoes: ON Cloudflow

run/walk w sis and the dogs. run/sprint across the hill and meadows, walk/recover at bushes and bridges:)

Tuesday Nov 7, 2017 #

9 AM

running 30:00 [3]
shoes: ON Cloudflow

indoors wu, then to polling place thru parks. surprised it went so quick.

Monday Nov 6, 2017 #

3 PM

running 10:00 [2]

warmup drills on bouncy climb gym floor

rock climbing (gym) 40:00 [1]

climbed well but ran out of gas quickly

Sunday Nov 5, 2017 #

7 AM

running (wilmore park loop) 34:00 [2]
shoes: ON Cloudflow

super slow w 4 very moderate strides. 70 degrees w 90%rh made this a steam bath.

Saturday Nov 4, 2017 #

8 AM

running race 1:40:00
shoes: nike terra kiger

warmup and cool down from castlwood retreat house and back on trails.

Castlewood Skippo 10k trail race.This was a training race, 3 minutes slower than last year, but whole different fitness because of coming back from collarbone. So one mean mutha of a tempo run. 55:36, First in 60+ ...

man I hate that they don't have age groups after 60. If anything, those beyond 60 should be honored and celebrated just for coming out. Really lame, and I'm writing Matt assuming he still has some say in things.

Friday Nov 3, 2017 #

6 AM

running strength conditioning (am core and stretch) 25:00 [1]

7 AM

running (wilmore park) 25:00 [2]
shoes: nike speed rival

Thursday Nov 2, 2017 #

10 AM

walking 20:00 [1]

half of leisurely walk time in park looking at trees...all that seemed prudent considering fatigue

C • Feeding the squirrels? 3

Wednesday Nov 1, 2017 #

7 AM

running (SLU track) 41:00

2 sets 2 x 200, 400 2R - 3R between sets. Pretty light workload, but a little faster than anything lately. 42, 42, 1:26, 40, 42, 1:27. gotta start somewhere.

4 PM

elliptical machines (gym) 15:00 [2]

10 ell, 5 bike

running strength conditioning 30:00 [2]

weights, upper body and core, w jogs and sprints between sets

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