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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 31 days ending Jan 31, 2014:

activity # timemileskm+m
  running23 20:04:36
  biking13 9:40:00
  walking14 6:55:00
  orienteering3 3:51:00
  'weight' training6 2:15:00
  yoga8 1:55:00
  snow shoveling3 1:15:00
  running drills3 1:05:00
  Total31 47:00:36
  [1-5]31 46:25:36

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Friday Jan 31, 2014 #

running warm up/down 20:00 [2]

indoors w drills

walking 25:00 [1]

Thursday Jan 30, 2014 #

Event: silkychrome turns 30
 

yoga 15:00 [1]

biking 50:00 [2]

town and country + bus

walking 30:00 [1]

Wednesday Jan 29, 2014 #

walking 30:00 [1]

mindful walking. therapeutic, seems to take the place of the bike when i dont get out.
C • Therapeutic 2

Tuesday Jan 28, 2014 #

running warm up/down 40:00 [2]

at home, then to and from bus stops

running tempo 25:00 [4]

on y track

biking 20:00 [3]

spinning between weight drills

'weight' training 30:00 [1]

burpees, ball throw, knee lifts, presses x 3

running warm up/down 10:00 [2]

cooldown on the track w 3 1 lap strides

Sunday Jan 26, 2014 #

biking 15:00 [2]

running long 1:45:00 intensity: (50:00 @2) + (30:00 @3) + (25:00 @4)

chubbland in 56 degrees

walking 15:00 [3]

walk/jog w the dog

Saturday Jan 25, 2014 #

yoga 25:00 [1]

running 55:00 intensity: (35:00 @2) + (20:00 @3)

thru parks to scrabble then to church

Friday Jan 24, 2014 #

biking 25:00 [2]

C • Clippers from the arctic 2

Thursday Jan 23, 2014 #

walking 35:00 [0]

running warm up/down 15:00 [1]

walking 15:00 [1]

to and from busses

running 28:00 [3]

10 minute warmup on track then hill climb on treadmill. fell off at beginning when i was checking my watch and forgot that i was on a treadmill - i guess the good part is running is becoming pretty automatic.

biking 25:00 intensity: (5:00 @2) + (10:00 @3) + (10:00 @4)

spinning 'hill climbs' - a lot of standing which i understand is good for running

'weight' training 10:00 [2]

ab machine, old school try at pushups even tho my shoulder hurts, squat jumps

Wednesday Jan 22, 2014 #

running 40:00 [2]

outside mostly on light snow

Tuesday Jan 21, 2014 #

running warm up/down 30:00 [2]

indoor drills etc. - try to power around right curve to compensate for y left direction

walking 45:00 [1]

to and from bus stops and in gym between activities

running tempo 35:00 [4]

warmup and 5 x 5 min at tempo w/ 1 min rest between which i decided was about 13 laps...was actually coming in at between 5:20 and at end fading 5:35. coming up w/ 7:30 plus miles but i dont know the exact track measurement and that includes dodging people on a tight oval. felt like a good effort.

running hills 20:00 [3]

continuous uphill steepening on the treadmill at 12min pace. when i got to 9-10 % it got really hard and i had to take short breathers.

running intervals 11:00 [5]

5 x 200 @ 44-45 on track w/ 2 laps walking rest between. all in all, a smorgasbord of a tough workout that didn't seem to do as much damage as expected.

'weight' training 25:00 [1]

instructor let me off the hook since my shoulders were hurting...so did mostly core stuff which obviously is much easier for me. nice gentle landing after tough workout - i was really relieved

Monday Jan 20, 2014 #

biking 1:45:00 [2]

to eyeglass repair, read to my father, shopping

Sunday Jan 19, 2014 #

Event: SLOC - Babler Cold Nose-O
 

running 1:00:00 intensity: (30:00 @2) + (30:00 @3)

warmup, run to metro station w pack, then warmup on trails at Babler, from metro station to J's house

orienteering 1:10:00 intensity: (10:00 @1) + (30:00 @3) + (30:00 @4)

orange course at Babler w RP to see how he might like AR, at least this one aspect of it. two errors of at least 10 min. total, on 5 went past control to road and then tried to find control from road, instead of running thru woods next to road until we hit control. on 8, left road too early, confusing end of bend w begin of bend, had to go back to road, then go back in.

walking 30:00 [1]

part of time, walking w J and dog to park, and then home from south end of park

Saturday Jan 18, 2014 #

biking 30:00 [2]

Friday Jan 17, 2014 #

yoga 15:00 [1]

biking 25:00 [2]

to funeral mass for priest who presided at nursing home...too cold! took wrong gloves and paid price. the handwarmers work much better w the alpaca mittens where the heat can distribute where needed

Thursday Jan 16, 2014 #

running warm up/down 15:00 [2]

biking 30:00 intensity: (15:00 @2) + (15:00 @3)

to and from y

running tempo 30:00 intensity: (5:00 @2) + (25:00 @4)

25 min on y track, 5 min w/ 1 min rest. allowing for track difficulty

'weight' training 20:00 [2]

lunges, pushups, burpees, military press

biking 25:00 intensity: (5:00 @2) + (10:00 @3) + (10:00 @4)

spinning

Wednesday Jan 15, 2014 #

running 30:00 [2]

drills and steps inside, short strides outside

yoga 10:00 [1]

standing w/ run flex

Tuesday Jan 14, 2014 #

running 45:00 intensity: (35:00 @2) + (10:00 @4)

jog to track, 6 x 200 @42-44, left ankle/forefoot/heel (anything i left out:)) not hqppy at speed - sundays aftermath

yoga 10:00 [1]

biking 30:00 intensity: (15:00 @2) + (15:00 @3)

to y and back

'weight' training 35:00 [1]

boy do i ever feel lapsed on this one. it is so hot in there, and my arms are like pipe stems. 50 pushups? ha. had to do modified pushups in smaller chunks. even so, just got thru 2 sets of everything in the time we were allotted for 3.

running 12:00 [3]

before and after sets on the track

walking 40:00 [1]

various periods of mindful pacing...

Monday Jan 13, 2014 #

walking warm up/down 15:00 [1]

seemed a shame to waste the good weather, but so tired

Sunday Jan 12, 2014 #

running 44:36 intensity: (22:00 @3) + (22:36 @4)

counter clockwise loop of rock quarry, chubb, connector. trails were fine, with just a few mucky or snowy patches. was able to look at map while running and keep track, but of course i've seen the trail and the map a zillion times.

running tempo 43:00 [4]

clockwise this time. la sportiva helios shoes were 'stellar' except a little soft on downhill. toe started hurting, adjusted my stride, lost focus, took tumble. lots of scrapes and sprained wrist.

orienteering 56:00 intensity: (28:00 @1) + (28:00 @2)

which left the orienteering leg a lame map hike. tired and beat up, but at least i was looking at a map. helios shoes were terrible off trail, too flexible, but some of that might have been my messed up feet. thankful for the great day and that i can still do some of this stuff.

Saturday Jan 11, 2014 #

running warm up/down 15:00 [2]

biking 30:00 [2]

local visits

Friday Jan 10, 2014 #

running warm up/down 20:00 [1]

walk/jog inside

walking 15:00 [1]

running warm up/down 15:00 [2]

Thursday Jan 9, 2014 #

yoga 20:00 [1]

unlock the body and spirit for another round

walking 15:00 [1]

jog to bus stop, then w progressively heavier pack

biking 30:00 [2]

to y and back - some streets very snowy, some not

running tempo 26:00 intensity: (13:00 @3) + (13:00 @4)

warmup then, tempo on y track - 7 min mile pace - comes to something like 22 seconds per lap

biking 45:00 intensity: (15:00 @2) + (20:00 @3) + (10:00 @4)

todays class turned out to be spinning. probably good thing.

Wednesday Jan 8, 2014 #

yoga 10:00 [1]

feel beat up - i guess that stuff works

running 10:00 [1]

jog in the snow...stiff and sore

Tuesday Jan 7, 2014 #

running 1:20:00 [2]

really annoying and slow run to Y and back: overdressed, not enough traction in snowy ruts, frequent stops and gear adjustments. better next time!

running drills 45:00 [2]

strength n conditioning class at Y: run up and down stairs 5 times, double leg lifts, kettle squats, leg press, pushups, lunges and short jog sprint on track

running intervals 12:00 [4]

after class, 5 x 200 ( 2 3/8 laps) all around 44 w/ 2 laps walk rest between.

like to do more interval running - that was a big part of the purpose of this class...so question - do intervals before class or after? leaning to before, to get nice quality work in, and then just gut it out to get thru the class
C • I do mine before 3

Monday Jan 6, 2014 #

running 45:00 intensity: (20:00 @2) + (25:00 @3)

on snowy streets to neighbors - only started to get good pace on way back. easy to get quite warm even in sub zero. dressing is a pain though.

snow shoveling 45:00 [2]

running drills 10:00 [1]

flex and strength

'weight' training 15:00 [1]

light upper body
1 AM

running 40:00 [2]

insomniac indoor run, some drills and surges, stairs

Sunday Jan 5, 2014 #

running warm up/down 15:00 [1]

jog/walk

yoga 10:00 [1]

standing

snow shoveling 15:00 [1]

ok. my tame little front yard now an arctic landscape w/ seracs...that rates a 'yowza'.

running warm up/down 15:00 [2]

Saturday Jan 4, 2014 #

biking 1:35:00 [2]

to cliff cave and back - no bus this time

orienteering 1:45:00 [2]

running thru some old course segments. bunch of jogging around in there too. maybe should have been a rest day, but felt obligated to take advantage of the weather.

Friday Jan 3, 2014 #

running 55:00 [2]

indoor warmup, then park.

walking 25:00 [1]

Thursday Jan 2, 2014 #

snow shoveling 15:00 [1]

light, had to do neighbors for it to amount to anything
C • Yowsa!! 7

walking 15:00 [1]

running 45:00 intensity: (30:00 @2) + (15:00 @3)

couldn't sleep. indoors jog w/ drills, short and moderate windsprints, stairs

Wednesday Jan 1, 2014 #

walking 25:00 [1]

to church

running 1:38:00 intensity: (50:00 @2) + (48:00 @3)

some warmup, then to scrabble group thru green belt, on way back tried to tag every single sinkhole, down, up, in Carondolet park + hills and surges in the other ones.

running drills 10:00 [1]

strength and flex

walking 40:00 [1]

more walking inside - in the evening i start feeling cold and just bad, and walking mindfully helps

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