Training Log Archive: matzah ballIn the 31 days ending Jan 31, 2010:
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Sunday Jan 31, 2010 #
yoga 10:00 [1]
walking 20:00 [1]
did a good job of loosening up the legs
running 58:00
Whew - the 1 1 /2 days of rest did me good, nothing hurt. ran over to track, 3 x 1200 @5:01, 5:02, 5:04 w/ 2:45 walk/jog in between. (around 6:45 pace) then back same way thru eastern edge of park.
Friday Jan 29, 2010 #
yoga 20:00 [1]
running 1:02:00 [3]
running to and from nursing home. almost didn't make it out the door, as my knee was hurting, one of my hamstrings has an ugly pain, and my toe is sore from rubbing against shoes where the nail is curling. Went out, everything hurt, came back and put on knee brace, and put my prayer in the wind....if its meant to be that I'm crippled so be it, but I'm giving it my best shot just shy of insanity:)
25 to Dierbergs to buy some bread for breakfast, 7 more to nursing home, and 30 back, light pack.
25 to Dierbergs to buy some bread for breakfast, 7 more to nursing home, and 30 back, light pack.
Thursday Jan 28, 2010 #
running 25:00 [2]
jogging in soulard/benton park from bus line to sites
yoga 10:00 [1]
Wednesday Jan 27, 2010 #
biking 10:00 [2]
pickup drawings at printers. got new wheel, casette and tire on rear wheel, so thats good to go but need a new seat - my seat, that is. got a boil or something right on the pressure point that makes it hard to sit right.
biking 1:00:00 [2]
Slogged down to Cliff Cave to meet a friend,stopped by clients to drop off drawings on the way
orienteering 15:00 [3]
Cliff Cave: we did some controls off of an old sprint map to warm up - mission accomplished, i got 'disoriented'
running 1:00:00
then we did a couple of tempo loops around the main trail, which were more like 1800 intervals for me because i'd have to catch my breath half way around. then attempted some hill repeats, but i had nothing left.
Wake up call: need to push harder on my own, never would have run that hard by myself
Wake up call: need to push harder on my own, never would have run that hard by myself
Monday Jan 25, 2010 #
yoga 20:00 [1]
biking 2:00:00
to nursing home then to manchester bus line, to job in ballwin, to Castlewood, back out on 'love' trail where i bent my wheel, then 'limped' to daughtery ferry and big bend to meet ride.
orienteering 30:00 [3]
in the flats down by the river. some 200m intervals, felt more kike a fooball player running with my jacket and pack
biking 15:00 [2]
Sunday Jan 24, 2010 #
biking 15:00 [2]
in neighborhood, evening. I felt very pro, like, not 'I want to do this or don't', not 'I feel good or don't', but just...'the wheels are spinning,this is what i do'.
Saturday Jan 23, 2010 #
Note
Rockwoods Range 'O'
biking 1:10:00 [2]
to marks house, then fathers, then home after meet.
orienteering race 52:00 [4]
green course at greensfelder, good training. came in 1 minute behind ricka. early cobwebs as usual, was off track,saw #2 above me, but thought it was too early and had to loop back for it. If I couldn't read the map at least I should have gone to it, checked the code and then moved on if it was not the right control. Also went unnneccesarily wide on 1 and 7.
orienteering 1:09:00 [2]
control pickup, 10 controls in the neighborhood of #1, #2, and #3 so I got to see how sloppy I had been there.
Friday Jan 22, 2010 #
yoga 15:00 [1]
core work 15:00 [1]
biking 45:00 [2]
Thursday Jan 21, 2010 #
running tempo 1:04:00 [3]
Slow 'tempo' but at least I know where i'm at. 20 min. warmup thru park and gravel path to track, then 28 min on track @ 7:30 - 7:40 pace, then back thru park.
C • fast 5
Wednesday Jan 20, 2010 #
biking 50:00 [2]
unpleasant site visit in the lou - because of the fog, my glasses kept fogging up and my light kept shorting out. A good lighting solution would be a godsend after having gone thru lights that break or are inconvenient or not very good or some combination.
biking 25:00 [2]
more foggy glasses
Tuesday Jan 19, 2010 #
core work 10:00 [1]
yoga 10:00 [1]
running hills 54:00
up and down up and down on repeat hill, then tried to push a little on the flats coming back.
stretching 10:00 [1]
Monday Jan 18, 2010 #
biking 40:00 [3]
gravel track commute
biking 15:00 [2]
Sunday Jan 17, 2010 #
biking (cross bike) 45:00 [3]
partly gravel to friends mothers birthday party
running intervals 41:08
then 5 min. transition and run road to track, 4 x 400 w/ 400 jog between, back via park
core work 10:00 [3]
running drills and stretching at various times
Note
Fasted until 4pm yesterday, then today just ate normal meals, but felt really overstuffed.
'weight' training 10:00 [2]
some rare upper body stuff
Saturday Jan 16, 2010 #
biking 20:00 [2]
short local trips
Friday Jan 15, 2010 #
orienteering 40:00
didn't feel like i had the energy to run, so I took the redline (new route) more or less back from the nursing home, which involved crossing rr tracks, several cemeteries, several steep brambly inclines (perhaps a bad route choice), cutting thru a yard and jumping a fence (discretely) and getting feet wet in the River Des Peres.
About 15 minutes of jogging interspersed w/ walking.
Looked at a map later, and the route was pretty much as redline as it could be given the obstacles. Navigation like this is fun, no map, no compass, no sun, just a mental picture and 'a sense of direction'.
About 15 minutes of jogging interspersed w/ walking.
Looked at a map later, and the route was pretty much as redline as it could be given the obstacles. Navigation like this is fun, no map, no compass, no sun, just a mental picture and 'a sense of direction'.
Thursday Jan 14, 2010 #
'weight' training 10:00 [1]
yoga 10:00 [1]
biking (cross bike w/ med pack) 2:40:00 [3]
to fathers, road route, then to town and country for meeting, then back home. ran over some glass at Barett Station and Daugherty Ferry, checked and thought it was ok, but then flatted a half mile from home. Walked it in.
orienteering 30:00 [2]
stopped by Queeny Park on the way back and played in the honeysuckle a bit.
Wednesday Jan 13, 2010 #
biking 50:00 [3]
to meeting @ nw corner of tower grove, stopped for some errands on the way. legs need some waking up. 49 when i got home, no wonder i was hot.
running tempo 32:00
to bank to warm up, and then along gravel track of r.d.p. fueled by tailwind and also charged perhaps by the third cup of choc soymilk of the day.
got my running legs, need to do some speedwork, upper body and more core.
got my running legs, need to do some speedwork, upper body and more core.
biking 15:00 [2]
Tuesday Jan 12, 2010 #
walking 20:00 [1]
Monday Jan 11, 2010 #
biking 45:00 [2]
tired slog to nh and back
biking 20:00 [2]
'social justice' meeting
Sunday Jan 10, 2010 #
yoga 20:00 [1]
running 1:27:00 [3]
up to metro station and back and then other direction to repeat hill in st marcus park and back.
biking 25:00 [2]
Slippery neighborhood streets in the dark.
Saturday Jan 9, 2010 #
walking 20:00 [1]
brisk all around.
biking (cross bike route) 25:00 [3]
just a fun ride in Wilmore park to enjoy the snow and the wild geese.
Friday Jan 8, 2010 #
running 56:00 [3]
back from nursing home, too hot, dressed for bike, duh. ran along river des peres and then ducked down into it under gravois bridge to avoid traffic, then back via cemetery hook.
Thursday Jan 7, 2010 #
core work 30:00 [2]
snow shoveling to warmup, then some abs
Wednesday Jan 6, 2010 #
biking 50:00 [3]
back via grants trail from dropping off fathers car. 24 degrees feels warm by contrast.
biking 30:00 [2]
scrabble. coming back, enough snow to be cautiously fun.
Tuesday Jan 5, 2010 #
orienteering 1:08:00
More knee management strategizing. Map jog/hike at Babler, close to a meeting in Chesterfield.
Monday Jan 4, 2010 #
biking 1:40:00
to nursing home, then meeting by WU and far west Ucity. A litttle tempo section home when I realized that my feet were freezing and the best thing to do was just put the pedal to the metal and not look back. Lobsterclaws, glove liners, and hand warmers still not enough until I really warmed up 15 minutes.
biking 20:00 [2]
justfaith
Sunday Jan 3, 2010 #
orienteering 2:00:00
map hike/jog at rockwoods range. cold didn't bother me, (funny how being out in the cold woods is fun, but contemplating a 5 minute errand in the neighborhood is intimidating) but knees did. something w/ a lot of initials misbehaving in there.
Saturday Jan 2, 2010 #
yoga 15:00 [1]
core work 15:00 [2]
Friday Jan 1, 2010 #
biking 40:00
to nursing home, back w/ heavy pack. broke out the handwarmers, will save them in a small jar for tommorow. without the arctic mitts i left on a bus last year, i'm pretty much dependant on hand warmers for riding in this weather.
running 46:00
new route, to turnaround tree in wilmore, then along gravel track back south to gravois bridge, des peres trail to ped bridge, back thru cemeteries.
nice medium length run. warm up on stairs inside, then tempoish most of the way. breathing somewhat tempered by loose balaclava. knee meniscus damage and mild ankle strain did not bother, so maybe just 'getting back into running' pains.
nice medium length run. warm up on stairs inside, then tempoish most of the way. breathing somewhat tempered by loose balaclava. knee meniscus damage and mild ankle strain did not bother, so maybe just 'getting back into running' pains.
yoga warm up/down 10:00 [1]