Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 30 days ending Jun 30, 2019:

activity

time

miles

running

13:37:00

running strength conditioning

3:25:00

biking

3:15:00

walking

2:25:00

garden work

55:00

Total

23:37:00

1:35

0:00

» now

Sunday Jun 30, 2019 #

6 AM

running (gravel track and road) 40:00 [3]
shoes: adios boost 3 v.3

30m warmup and 6 long strides

3 PM

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

Rib sore, and this may not have been smart but did the best i could w some plank type stuff and 2 x lite arm wt routine

C • active recovery! I guess i... 3

Saturday Jun 29, 2019 #

7 AM

running race 30:00 [5]
shoes: adios boost 3 v.4

Macklin Mile. No surprises here, on the very slow side of what I thought was a reasonable expectation. No pop, felt better on Thursday. Very hot and humid, and erred in finishing last stride just before the gun...

6:29, still good for age group win and age record (sorry, Gordon Reiter). Pretty confident that I can still run sub 6, this was just a perfect storm of yuk. But if I say yuk-yuk, it sounds a lot better:)

60 yr. old ran 5:24.

C • and recovering a sprained a... 3

9 AM

walking 1:00:00 [1]
shoes: ON Cloudflow

farewell walk w sis in fp, they are off to Columbia SA to live in their very literal quest to 'find themselves' in this world.

Friday Jun 28, 2019 #

7 AM

running warm up/down 17:00 [2]
shoes: adios boost 3 v.3

8 AM

garden work 15:00 [1]

hard to do what needs to be done w/ sore ribs: hoeing, weeding. did as best as i could which wasnt very best.

Thursday Jun 27, 2019 #

6 AM

running (gravel track ) 42:00 [2]
shoes: nike terra kiger

3 ace bandage run. Literally all on gravel having been dive bombed by chiggers. 6 strides at end w rib ace off.

Wednesday Jun 26, 2019 #

8 AM

running (francis park ) 30:00 [2]
shoes: adios boost 3 v.4

C • ankle 6

Tuesday Jun 25, 2019 #

7 AM

running strength conditioning 5:00 [1]

single leg

walking warm up/down 10:00 [1]
shoes: adios boost 3 v.4

running (indoors wood floor) 15:00 [2]
shoes: adios boost 3 v.4

Monday Jun 24, 2019 #

6 AM

running strength conditioning 20:00 [1]

Modified light version

Saturday Jun 22, 2019 #

4 PM

walking 25:00 [1]
shoes: ON Cloudflow

Milestone!

C • aqua jogging? 3

Friday Jun 21, 2019 #

Note

The foot is pretty calm, but the lats/teres/serratus? are a def drag.

Thursday Jun 20, 2019 #

Note

Wow, yesterday i could not put any weight at all on my left leg. Today i could shuffle around if i had to, though to be on the safe side, i'm sticking w the crutches.

Wednesday Jun 19, 2019 #

Note

At urgent care... if it were't for the ankle sprain, i'd try to run tommorow. As it is, it might be a while.

8 AM

running (francis park ) 30:00 [2]
shoes: new balance 1400 v3

And then a hard fall on concrete fr a rickety ladder. Left side is pretty sore.

C • ayyyy . . . how far up the ... 2

10 AM

running strength conditioning (am core and stretch) 15:00 [1]

Great way to find out where the worst damage is- rear ribcage at shoulder level

Tuesday Jun 18, 2019 #

running strength conditioning (Moving furniture) 35:00 [1]

7 AM

running (castlewood trails) 1:00:00 [3]
shoes: nike terra kiger

Monday Jun 17, 2019 #

6 AM

running (bdb track) 20:00 [2]
shoes: adidas boston boost 6

Electric trickle at insertion at end of warmups. May have to put this mile thing on hold.

C • what's an "electric tr... 6

3 PM

biking (garden) 20:00 [2]

Sunday Jun 16, 2019 #

12 PM

biking (gravel track ) 30:00 [2]
shoes: bike - ritchey breakaway

joans

Saturday Jun 15, 2019 #

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

10 AM

running (bdb track) 40:00 [3]
shoes: adios boost 3 v.4

20 minutes of 'curves and straights' chicken and egg version. 100 jog, 100 jog faster (23,24). which came first, hamstring strain or recovery/buildup.

C • Curves & straights 2

3 PM

running strength conditioning (35# @ home) 15:00 [1]

Friday Jun 14, 2019 #

6 AM

running strength conditioning (am core and stretch) 20:00 [3]

10 AM

walking (tower grove park) 25:00 [1]
shoes: ON Cloudflow

Thursday Jun 13, 2019 #

8 AM

running 20:00 [2]
shoes: adios boost 3 v.4

little test jog

2 PM

biking (via gravel) 30:00 [2]
shoes: bike - ritchey breakaway

to printers, joans, abigails

3 PM

biking 45:00 [2]
shoes: bike - ritchey breakaway

to Andres Tuck to deliver plans. no good way to go, went morganford, bayless, hofmeister, unpleasant. Back broadway, up north to sidewalk along germania, not much better.

Wednesday Jun 12, 2019 #

7 PM

running (maplewood track) 45:00 [2]
shoes: adios boost 2

Brrr speedwork. 1st 600, hamstring strain, same place. So just various loosening drills. It is what it is.

Tuesday Jun 11, 2019 #

7 AM

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

these really old shoes are still better than the new ones???!

Monday Jun 10, 2019 #

6 AM

running (bdb track) 1:00:00
shoes: adios boost 2

5 x 1200 @ 5:30 w 2R. Daniel says thats tempo.

C • Tempo? 2

Sunday Jun 9, 2019 #

8 AM

running (francis park grass loop) 46:00 [2]

After some sole-searching, I realized this was not the day for a workout.

5 PM

garden work (hoeing) 15:00 [1]

Saturday Jun 8, 2019 #

6 AM

running (wilmore park loop) 35:00 [3]
shoes: adios boost 2

Light rain

C • maybe next year for the MO ... 3

10 AM

biking 20:00 [2]
shoes: bike - ritchey breakaway

Local errand

Friday Jun 7, 2019 #

6 AM

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

10 AM

walking 25:00 [3]
shoes: nike terra kiger

A useful walk in the bogo to stretch out cramping lower leg stuff

Thursday Jun 6, 2019 #

7 AM

running (bdb track) 50:00 [4]
shoes: adios boost 3 v.4

200's all I felt safe doing but feeling like a must do for mile training so got on a roll.

15 x 200, average 45 high, range 43-47, rest average 1:30, range 1:15 -1:45.

Wednesday Jun 5, 2019 #

7 AM

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

8 AM

garden work (hoeing) 25:00 [1]

6 PM

running (maplewood track) 45:00 [4]
shoes: adios boost 3 v.3

BRRG speedwork. Front moved in and it was all done in a steady downpour. Somehow I lost track of my group and had too long a rest a couple of times and ended up doing the last 600 on my own... but got it done.
3 x 1000 @5kish - too fast 1st one @ 4:14, 2:30R, 4:36 (track was submerged in water in places) 3:30 R, 4:40 thenn 6R while I got reorganized. 2 x 600 @ 2:26, 2:33 w 3R. Hamstring seemed tight on the 600's.

Monday Jun 3, 2019 #

9 AM

running strength conditioning 20:00 [2]
shoes: nike terra kiger

What to do at jury duty callup? 10 x 30 steps runup, some stretches, single leg

1 PM

running 30:00 [2]
shoes: nike terra kiger

Lunch brk jury duty, downtown green spaces. New stuff for me, the little bit east of the serra is nice

4 PM

running 10:00 [4]
shoes: nike terra kiger

Running drills in courthouse hallways. Dont know how peeple can sit/stand around all day. No hamstring twinges. That doesnt mean its gone tho, i know fr experience

C • there's the Riverfront Trai... 8

Sunday Jun 2, 2019 #

7 AM

running (castlewood trails) 1:00:00 [2]
shoes: hoka challenger atx

Saturday Jun 1, 2019 #

running (gravel track ) 1:02:00
shoes: adidas boston boost 6

6 x 4:30 @ tempo, 1R. tried 2R after 2nd , didn't seem to make diff so went back to 1. just a little stiffness in ham/it towards end of cooldn.
7:30 and it feels like half the day is gone!

C • 7:30 2

2 PM

running strength conditioning 25:00 [3]

Arms and core - home

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