Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 30 days ending Nov 30, 2018:

activity

time

miles

running

24:37:00

running strength conditioning

4:20:00

rock climbing

2:25:00

orienteering

45:00

garden work

30:00

walking

30:00

biking

27:00

nordic track

20:00

treadmill

10:00

Total

34:04:00

2:12

0:00

» now

Friday Nov 30, 2018 #

7 AM

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

8 AM

running (francis park grass loop) 25:00 [2]
shoes: nike speed rival

on way to errands. hit a wall - tired.

4 PM

running (ymca track) 15:00 [2]
shoes: adios boost 3 v.3

running (treadmill) 20:00 [2]
shoes: adios boost 3 v.3

running strength conditioning (gym) 15:00 [1]

Thursday Nov 29, 2018 #

9 AM

running (barefoot wd flr) 20:00 [2]

w/u and drills

running (bdb track) 40:00
shoes: adios boost 3 v.3

going to gradually re-introduce small doses of the trad speedwork, diff being omit breather at end of interval and keep jogging.

2 sets 200+200+400. 45, 45, 1:31.....42, 41, 1:29. 3R - should have made it longer to get more running time in.

4 PM

running (francis park grass loop) 30:00 [2]
shoes: ON Cloudflow

wow. this felt surprisingly great. running on the cypress needle allee at sunset contributed some, no doubt, but still...didn't realize I had that much energy on tap.

Wednesday Nov 28, 2018 #

7 AM

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

1 PM

treadmill 10:00 [2]

2 PM

rock climbing 30:00 [2]

Tuesday Nov 27, 2018 #

6 AM

running (indoors barefoot) 20:00 [2]

running (peter and paul) 26:00 [2]
shoes: adios boost 3 v.3

20F, wore yoga/climbing pants. bala and hand warmers worked well, middle layer was a bit thick.

3 PM

running (carondolet y) 30:00 [2]
shoes: adios boost 3 v.3

6 x 60m strides at end

Monday Nov 26, 2018 #

7 AM

running (barefoot wd flr) 23:00 [2]

10 AM

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

Sunday Nov 25, 2018 #

7 AM

running 1:05:00
shoes: adidas boston boost #3

20m wu, then 6 x 2:30 @ 10k w 2 jog R, goal was to then run 3 miles at half, but IT bands really seizing up, so just ran it in w 6 strides at end.

3 PM

nordic track 20:00 [1]

5 PM

running strength conditioning (arms nike x 2) 10:00 [1]

9 PM

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

Saturday Nov 24, 2018 #

9 AM

biking 27:00 [2]
shoes: bike - ritchey breakaway

it bands still really sore. gorgeous morning.

2 PM

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

along the cw bluff

Friday Nov 23, 2018 #

8 AM

running (indoors barefoot) 25:00 [1]

running (wilmore park loop) 37:00 [2]
shoes: nike speed rival

Thursday Nov 22, 2018 #

7 AM

running (arnold 5k turkey trot) 45:00
shoes: adios boost 3 v.4

Let me say that I had mostly a good run and am indeed thankful. After the disastrous start that is. Started too far back because the people ahead were young and I thought they would be faster. But they weren't.
Swerved into the grass adjacent to the roadway to avoid them, and BAM. A little girl spectator suddenly dashed in front of me and I decked her. Thankfully it was grass and she was all bundled up in a down parka. I stopped and kept saying I was sorry and asking if she were alright. Finally the mom said to go ahead. I felt terrible, and it was my fault for not staying in the roadway.

By now even the people who looked slow and really were slow were in front of me and I had to struggle to get into a rhythm and dodge people at the same time. After the first mile I was hitting stride well though and mentally tough. So I'd say my official time of 22:38 is worth something well under 22, maybe even 21:30.

I love this course, but w a big crowd there is a parking logjam and a running logjam. Need to avoid the big races here.

10 AM

running (peter and paul) 30:00 [2]
shoes: nike rival 3

slow. from almost too cold (32) to almost too hot (58) in the space of a couple of hours.

Wednesday Nov 21, 2018 #

9 AM

running (peter and paul) 40:00 [2]
shoes: brooks t5 racer modified

Tuesday Nov 20, 2018 #

4 PM

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

Monday Nov 19, 2018 #

6 AM

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

7 AM

running (barefoot wd flr) 20:00 [1]

8 AM

running (francis park grass loop) 30:00 [2]
shoes: adidas adizero xt trail

ice water seeped in after a bit. gortex would have its uses.

Sunday Nov 18, 2018 #

11 AM

running (indoors barefoot) 15:00 [1]

Saturday Nov 17, 2018 #

11 AM

running (bdb track) 1:20:00
shoes: adidas boston boost #3

still a little snow on the track but the sun and warmth really helped. basically, a 5k+ of 600's @ 10k pace/46 vdot w jogging 1:15R, then right into a 5k @ half pace/ 44vdot.

Then 6R to work a little stiffness out of the leg muscles, and into 8 x 100 @ sub 20. the last few at 17,18 when pushing off more at start. 1:15 walk/jog R.

3 PM

rock climbing (gym) 40:00 [1]

Friday Nov 16, 2018 #

5 AM

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

running (barefoot wd flr) 20:00 [2]

9 AM

running 30:00 [2]
shoes: adios boost 3 v.3

paved roads and trails in Wilmore

Thursday Nov 15, 2018 #

running 20:00 [2]
shoes: adidas adizero xt trail

to pick up car from where i had parked if we had a really huge snow event

7 AM

running (barefoot wd flr) 20:00 [2]

running 30:00 [2]
shoes: adidas adizero xt trail

snowy streets, chose shoes for the mini gaiters and water resistance, just gliding along... lots of cars just sittting there idling like for 15 minutes??? modern cars are not supposed to need a warmup at all.

Wednesday Nov 14, 2018 #

Note

run and flu shot recovery day

Tuesday Nov 13, 2018 #

8 AM

running (pavilion at lemay) 1:00:00 [4]
shoes: adios boost 3 v.3

indoor track, 11 laps per mile, continuous run. 15m w/u, then 6 x 4 laps @ 1/2M pace-vdot 45 w 1 lapR (41+ per lap - 7:39).
then directly into 18min run starting off slow, ending w around 38-42 laps x 7. supposed to be 38 (7pace), when it drifted to 42, I figured if I wasnt hitting pace, it wasnt worth the pounding (and I was starting to 'see double':).... but maybe i figure wrong. anyway, a good workout tho have to see what the tight corners did to my knees.

Monday Nov 12, 2018 #

Note

both knees are starting to hurt below kneecap

4 AM

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

woke up too early, beyond my control.

running (indoors barefoot) 30:00 [2]

and before I knew a half hour was up??!! not optimal but I sure wasnt going to go run outside at 4am

11 AM

running (indoors barefoot) 10:00 [2]

drills

running 20:00 [2]
shoes: adidas boston boost #3

up and dn a soccer field

running strength conditioning (weights at gym) 30:00 [1]

Sunday Nov 11, 2018 #

7 AM

running (barefoot wd flr) 40:00 [2]

w/u c/d

running (gravel track metro n bak) 48:00 [3]
shoes: nike speed rival

just above freezing.

8 AM

running (gym) 20:00 [4]
shoes: adios boost 3 v.4

5min drive, some progressive laps, then 10 x 1 lap strides w 2 lap R...5:40 to 6:20 pace for the 85 or so meters

Saturday Nov 10, 2018 #

9 AM

orienteering 45:00 [2]
shoes: inov-8 talon 212

another O fail where my my cold weather pre-occupied brain could not handle simple navigation. it is what it is. west tyson has some really beau tiful spots off trail.

C • Focus Focus Focus 17

Friday Nov 9, 2018 #

garden work 30:00 [1]

power raking and shoveling for new wildflower beds

Thursday Nov 8, 2018 #

9 AM

running (barefoot wd flr) 20:00 [1]

2 sep wu. hard to get going today

10 AM

running 1:07:00 [3]
shoes: adios boost 3 v.3

gravel track to metro - lots of m pace

2 PM

rock climbing (gym) 45:00 [1]

Wednesday Nov 7, 2018 #

Note

day off seems in order

Tuesday Nov 6, 2018 #

6 AM

running (barefoot wd flr) 15:00 [1]

7 AM

running (bdb track) 38:00 [3]
shoes: adios boost 3 v.3

a bit of a struggle. 4th lane, oversize track. did 3 laps at 8 min pace and thought oh oh. almost bailed. rested 2 min. then 1@1:52 (7:08 pace), 1R ,1:53, 1R, 1:57, 1:54, 1:56, 1:58 (mile @ 7:25 pace), 1R, 1:53, 1R, 1:55, 1:57, 1:55 (7:22 pace). I was originally envisioning this as a continuous tempo, but no go today - fatigue.

Monday Nov 5, 2018 #

Note

I guess its a good thing, when I'm worried about running too much instead of not enough...

6 AM

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

running (barefoot wd flr) 15:00 [1]

7 AM

running 35:00 [2]
shoes: brooks t5 racer modified

peter and paul. wore this shoe because i had a sore heel in exactly the same spot as the remnants of the medial post.

3 PM

running strength conditioning 15:00 [1]

standing yoga, planks, supermen, leg/hip lifts

Sunday Nov 4, 2018 #

7 AM

running (indoors barefoot) 20:00 [1]

running 40:00 [2]
shoes: nike rival 3

storming outside so wore mountain shell for a while, got hot quick and storm died down so changed into light t- shirt! all pavement running on local streets - a perspective i uss. don't get and it was fun going wherever i pleased.

running 16:00 [2]
shoes: adios boost 3 v.3

still a bit rainy and windy, changed shoes because the nike are a bit weird and wanted to break the repetitive stress. more pavement running.