Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 30 days ending Apr 30, 2018:

activity

time

miles

running

18:53:00

running strength conditioning

2:45:00

nordic track

2:17:00

rock climbing

1:49:00

orienteering

1:15:00

biking

40:00

garden work

20:00

Total

27:59:00

1:50

0:00

» now

Sunday Apr 29, 2018 #

11 AM

orienteering 1:15:00 [2]
shoes: adidas adizero xt trail

Made costly 180 degree error which involved climbing yet another steep hill, and I bailed. Now realizing I am exhausted and need to take a couple of days off.

C • Heat and hills 2

Saturday Apr 28, 2018 #

Note

handyman/carpentry all day. low run time this week, but good intensity. even going up and down stairs at house was hard.

Friday Apr 27, 2018 #

7 AM

running (wilmore park grass) 45:00
shoes: adidas boston boost #4

3 pavilions tempo, but started at 2nd pavilion because i didn't want to disturb the guy who was in a sleeping bag at #1. Good to do different starts occasionally to shake things up.

3 x 1200 @5:40, 1R. About 7 min pace on grass, perfect.

2 PM

rock climbing 40:00 [1]

Thursday Apr 26, 2018 #

9 AM

running (castlewood trails) 30:00 [2]
shoes: nike terra kiger

not enough sleep lately or would have gone longer

Wednesday Apr 25, 2018 #

6 AM

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

10 AM

garden work (hoeing) 20:00 [1]

3 PM

running 20:00 [1]
shoes: nike terra kiger

tried to pace the boys around the hs trak nearby, 10m pace. we all went out too fast, then I got the pace dialed in, but by then they were already walking.

Tuesday Apr 24, 2018 #

Note

hip bursitis and IT band still sore after all. I believe a subtle shift in footstrike, back onto the ball of my big toe, which i had been subconsciously favoring,
is twisting the IT band which is pulling on the hip.

7 AM

running (francis park) 28:00 [2]
shoes: adidas boston boost #4

warmup on grass, little fix of nature. tho didn't feel that warmed up. we'll see.

2 PM

running (khs track) 40:00 [3]
shoes: adios boost 3 v.3

workout w my fellow LMR coach. 800TT @ 2:58...not hard, a good datum.
then 3 x 200 w -2R, 41, 43,43. then 400 @ 1:24.

4 PM

running strength conditioning 30:00 [1]

core and upper body

Monday Apr 23, 2018 #

3 PM

running 30:00 [2]

w the boys, included some 'football' and 'basketball' , parcours running, stairs, wall climbing. I hope they had fun. Hip feels better.

Sunday Apr 22, 2018 #

Note

right hip bursitis

2 AM

running (indoors wood floor) 30:00 [1]

insomniac barefoot shuffle

7 AM

nordic track 40:00 [1]

8 AM

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

Saturday Apr 21, 2018 #

8 AM

running 46:00
shoes: adios boost 3 v.3

3.4ish mile run @ arnold city park. no course marshalls, front half of race took a 'wrong' turn. one guy said 3.6 miles, google measure weighs in at 3.4...so at minimum a 7:10 pace, good improvement, picking up speed.

Friday Apr 20, 2018 #

9 PM

running (wilmore park loop mix) 43:00 [2]
shoes: adidas boston boost #4

Thursday Apr 19, 2018 #

4 PM

nordic track 20:00 [1]

Wednesday Apr 18, 2018 #

8 AM

running (bdb track) 45:00
shoes: adidas adios boost

1200 warmup @ 5:45 way too slow, 3R
2 x 1200 w 2R, 5:08 too fast, 5:15 right
3 x 200 w 2R 41, 44, 45

3 PM

running 30:00 [3]
shoes: nike terra kiger

to and from track at very easy jog walk w LMR kids, but also some strides and 200's to make up the relay team. ouch.

Tuesday Apr 17, 2018 #

6 AM

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

9 AM

running 10:00 [1]

half hearted warmup

3 PM

running ( francis park grass ) 53:00 [2]
shoes: adidas boston boost #4

felt a lot better...as long as i didn't try to pick up the tempo

Sunday Apr 15, 2018 #

9 AM

running 1:10:00 [2]
shoes: nike terra kiger

1st and 2nd of 3 hills loop at rockwoods

running 28:00 [2]
shoes: adidas boston boost #4

third hill loop

Saturday Apr 14, 2018 #

6 AM

running (Paved around block) 50:00
shoes: adios boost 3 v.3

5 x 800 w/ 3R mostly jog. 3:20, 3:23, 3:21, 3:21, 3:21

Friday Apr 13, 2018 #

Note

PT maybe explains fatigue, if everything is tight, legs tire more quickly. feet particularly scrunched up.

6 AM

running 15:00 [2]
shoes: nike terra kiger

leg stretcher to pocket park. warm and unusual am ozone.

Thursday Apr 12, 2018 #

7 AM

running (wilmore park loop mix) 40:00 [2]
shoes: nike speed rival

legs got sore perhaps because of getting up on toes more, and general use, so was dragging. 6 strides toward the end helped pick it up. 63 degrees felt hot.

6 PM

running strength conditioning (light upper body) 15:00 [1]

Wednesday Apr 11, 2018 #

7 AM

running (wilmore park then francis) 42:00 [2]
shoes: adidas boston boost #4

3 PM

running 20:00 [1]

jog w kids to St. Marys track where we did a 200m relay. 76 degrees.

8 PM

nordic track 17:00 [1]

Tuesday Apr 10, 2018 #

9 AM

running (wilmore park grass) 58:00
shoes: adidas boston boost #4

2 pavilions, grass, w/ a downhill segment to equalize. The recovery was actually harder than the intervals, w the jog up the hill at the end.

8 x 400+/- w 3R. took 3:30R for last two to compensate for 129.
123,128,128,128,128,129,123,121

feeling alarmingly sluggish this am. hot chocolate got me out the door and grass kept me from breaking my feet.

C • Hot Chocolate 2

2 PM

rock climbing (gym) 34:00 [2]

on way back from lumberyard. arm still hurt from last time, and generally beat up, so just did up and down laps on the same easy slab the whole time. 770' total vertical feet up and down, continuous.

Monday Apr 9, 2018 #

5 AM

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

11 AM

running (wilmore park ) 30:00 [2]
shoes: nike speed rival

hard to get going, but gotta prime the pump

6 PM

nordic track 25:00 [1]

Saturday Apr 7, 2018 #

10 AM

rock climbing (gym) 35:00 [2]

on way bak fr lumberlogs. cont. up and dn. tried an 11a and even a 12 something. got pretty far on 11, but ran out of gas - it was at the end. popped right off the 12...but i think its good not to get intimidated by ratings and just try to climb the climb.

12 PM

running (castlewood trails) 30:00 [2]
shoes: nike terra kiger

Friday Apr 6, 2018 #

10 AM

running 44:00 [2]
shoes: adidas boston boost #4

90 yr old warmup in house, then to Fr.Park for super easy rolling cross country but w good form. shed wind jacket, then long sleeve and gloves - finished in tshirt and shorts. Grass is the new super-cush.

Thursday Apr 5, 2018 #

11 AM

running 1:04:00
shoes: nike terra kiger

had a lumberyard errand in st. peters so swung by lost valley, one of my favorite workout venues. After the gravel and single track warmup, got back on the main gravel roadlike path. I had been hitting some very rough patches to this point, so walked the big hill and a couple of little hills after. Tried some strides to kickstart the engine. Legs pretty sore, and maybe not enough recovery from tuesday but it worked out ok. Went into tempo when the gravel road leveled out, and maintained on the long downhill which was very much the leg turnover exercise while easing off on the c/v demands, and back on the flats to the parking lot. Good to get any kind of workout done on such a beautiful (52) and sunny day.

Wednesday Apr 4, 2018 #

7 AM

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

11 AM

running 16:00 [2]
shoes: nike terra kiger

quick run in fp after doc appt. not really dressed for huge north wind.

C • ...with our compliments! 2

4 PM

nordic track 25:00 [1]

Tuesday Apr 3, 2018 #

8 AM

running (bdb track) 56:00
shoes: adios boost 3 v.3

15 x 200 w 1.5R, jogged all the recoveries except one for direction change.
like this w/o for me because its continuous, and still breaks things down. a little warm at the end (started at 48 and going up) and very humid. upper broncs burning a bit.

hit mostly 47/48 w some 45/46 thrown in. mile race pace workouts for quicker recovery.

Monday Apr 2, 2018 #

10 AM

running (indoors wood floor) 10:00 [1]
shoes: nike speed rival

clearing the fog of fatigue

nordic track 10:00 [1]

11 AM

running 20:00 [2]
shoes: nike speed rival

squeezed in a run in tower grove park before lunch. pretty good pace for a recovery, felt so good had me thinking there was nothing to recover from:)

Sunday Apr 1, 2018 #

9 AM

running 1:08:00 [2]
shoes: nike terra kiger

3 hills at Rockwoods Rez. Lime Kiln trail,linking road and'trail among the trees', then out and back on greenrock to top of 1st hill and back...

10 AM

running 22:00 [2]
shoes: adidas adios boost

then switched to lighter shoes for gravel trail loop, back on road

1 PM

running strength conditioning (light upper body) 15:00 [1]

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