Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 31 days ending Aug 31, 2016:

activity

time

miles

running

20:02:30

hiking

18:40:00

rock climbing

2:35:00

yoga

2:05:00

garden work

1:40:00

map walking

1:00:00

biking

1:00:00

running strength conditioning

55:00

running drills

50:00

walking

50:00

Total

49:37:30

6:55

0:00

» now

Wednesday Aug 31, 2016 #

6 AM

running 1:05:00
shoes: adios boost 2

A little better ouside but still warm and muggy, so sought to reduce stress by running indoors @ JB recplex. 15 x 30s @ 5k pace, with a couple of 1.5R, 1.25R and then all sub 1 min. R. continues jogging well during rest periods.
30s was about 120m, so worst curve was avoided at speed.

7 AM

running strength conditioning 10:00 [1]

hurdle mobility

Tuesday Aug 30, 2016 #

6 AM

running 40:00 [2]
shoes: skechers go run 4 - 2

wilmore park sockless. rubbing on top of middle toe after 10 min, ran barefoot

Monday Aug 29, 2016 #

3 PM

running strength conditioning 15:00 [1]

planks etc. and light upper - ouch

Sunday Aug 28, 2016 #

Note

Was secretly and unreasonably hoping for onset of fall weather here on return. Instead 76d 85rh this am. Will see if there are rollercoaster physiological stresses or all goes well.

8 AM

running tempo 48:30
shoes: adios boost 2

3 pavilion intervals in Wilmore Park, the air and the grass were thick and wet.
3 x 1400 (I'll call it) w 1 R, 5:45, 5:51, 5:51.

One of the hardest workouts I've ever done, I guess, because when I got home I literally had to lie down flat on my back for a few minutes to recover from dizziness and weakness.

Saturday Aug 27, 2016 #

6 AM

running 50:00
shoes: adios boost 2

sandy dirt roads at cedar bluff s.p. western ks

Friday Aug 26, 2016 #

9 AM

yoga 15:00 [1]

12 PM

running 28:00 [2]
shoes: adios boost 2

@ cheyenne mountain s.p. colorado springs, sandy gravel trails

Thursday Aug 25, 2016 #

hiking 6:30:00 [1]
shoes: brooks cascadia

mountain hike - fromn 9000 to 11000 back dn to 10000 and up to 12200, just underneath the cliff band guarding the final approach of Tijeras pk, a 13'er. and then reverse the whole thing, though I got a ride the last mile from an ATVer ferrying Amish elk hunters to the upper trailhead (inaccessible to prius)...not kidding!

A lighter pack might have got me up Tijeras, but the way its been storming around here I packed enough to outlast a huge storm all night. Just on the borderline of being able to substitute run-back for gear.

C • Sounds like fun! 4

11 AM

rock climbing 25:00 [3]

and yes, I carried my rock shoes all the way to 12,200 and back to do some mellow boulbdering in what remained of the sun. Stupid, but fun.

Wednesday Aug 24, 2016 #

7 AM

running 42:00
shoes: adios boost 2

tempo on gravel road in valley 8000'. altitude and going out fast gave this an end-of race feel. so i stopped for 1R at 9:30, 18:00, 19:00 total.

2 PM

hiking 40:00 [1]

hike that fizzled from exhaustion

Tuesday Aug 23, 2016 #

4 PM

running 20:00 [1]
shoes: adios boost 2

warmup on grass park in westcliffe

Monday Aug 22, 2016 #

6 AM

hiking 6:15:00 [3]
shoes: nike wildhorse 2

Mountain hike loop, up Comanche Pass trail to pass at 12,800, the high traverse to Venable Peak pass, and 'the phantom traverse' where the trail miraculously cuts across a seemingly vertical and impassible cliff face. I've climbing things as rugged and exposed, and the trail was quite easy if you just looked 3' straight ahead of you, but I was still leaning way to the left and grabbing rock holds to make sure I didn't slip.

Down past Venable lakes back to the rainbow trail and camp. 7:30 total time, 13 mi or so (w/ detour because of map error) including very necessary ice bath and foot massage, as feet were giving me a lot of trouble, the Nike's being too light weight for the mostly very rugged rocky trails. Wore them because I thought I would run more, as it is ran about 45 minutes at very slow pace, but at the end exhaustion was the limiter.

Sunday Aug 21, 2016 #

6 AM

yoga 20:00 [1]

yoga

Saturday Aug 20, 2016 #

7 AM

running 55:00
shoes: adios boost 2

progressive run on gravel track on other side of salida river by railroad tracks. feeling stronger, 7000' elevation helps a lot after spending so much time at 8500+.

C • Thought you were MIA! 3

4 PM

running 30:00
shoes: adios boost 2

Salida track (7000') was locked off so ran around a rectangular play field marked on adjacent grass. Guessed at what was 400, and 200, but times were about right. 4 x 400 @ 129, 128, 128, 127, and 4 x 200 @ 50 (prev over distance) 41, 38, 38. Kicking the homestretch of the last 200's really hard. gotta remember that.

Friday Aug 19, 2016 #

7 AM

running 20:00 [1]
shoes: adidas boston boost 2

warmup on round mountain map near lake george

map walking 1:00:00 [3]
shoes: adidas boston boost 2

felt good to get on a map, esp in such a nice setting. did ok w overall stuff, but rock detail just floored me. the symbols did not correspond to my expectations and very small and dense and hard to read.

11 AM

running 40:00 [2]
shoes: skechers go run 4 - 2

good run on florissant fossil beds trail system - think miniature katy trail but winding through woods and hills. very rough breathing esp at first but felt like a break through run.

Thursday Aug 18, 2016 #

7 AM

yoga 30:00 [1]

throughout day

8 AM

hiking 1:45:00 [1]

quiet little hike up U
te creek trail down the road. hammered, very very slow. pretty creek...and ice bath in river after.

Wednesday Aug 17, 2016 #

9 AM

hiking 1:45:00 [1]
shoes: brooks cascadia

hile to hankins pass at 10,000, this is just the uphill part , 4miles,- boy do the uphills feel slow, no, are slow.

11 AM

running 45:00 [2]
shoes: brooks cascadia

down from hankins to camp

12 PM

running 20:00 [4]
shoes: skechers go run 4 - 2

intervals on campground road 10 x 30 seconds w 1:30 - 2 min. jog. not quite as strong on my jogs this time.

Tuesday Aug 16, 2016 #

6 AM

running 47:00 [2]
shoes: skechers go run 4 - 2

rolling gravel road before construction chokes it off. to th for loop but wasnt sure I wanted to do the whole thing so turned back. prob good call. 8500'

10 AM

hiking 1:45:00 [2]
shoes: brooks cascadia

hiike to 9000', scouting run loop which i never ended up doing.

4 PM

running strength conditioning 20:00 [1]

upper body preceded by ice bath in creek.

Monday Aug 15, 2016 #

6 AM

running 40:00 [2]

gravel rod @ flagler wildlife, co. camping - gravel roads at 5000'. saw why i couldnt find from east the day before...2 parallel roads one 50 yards further, not marked on google maps.

2 PM

running 1:45:00 [1]

hike to rocky knof @ campground by lost creek wilderness. 8500-9100 el.

Sunday Aug 14, 2016 #

running 25:00 [1]

misc jogs at rest stops

Saturday Aug 13, 2016 #

6 AM

yoga 20:00 [1]

running 38:00 [2]
shoes: skechers go run 4 - 2

yet another soggy run, wilmore grass n gravel.

Friday Aug 12, 2016 #

6 AM

running 35:00 [2]
shoes: skechers go run 4 - 2

slow easy run in wilmore. even the 4 x 100 strides were slow. 80d, 80rh.

8 AM

garden work 15:00 [1]

Thursday Aug 11, 2016 #

6 AM

walking warm up/down 10:00 [1]

running warm up/down 10:00 [1]

barefoot indoors. 80 degrees and muggy at dawn.

8 AM

garden work 20:00 [1]

hoeing, pulling out bermuda grass

4 PM

running 20:00 [1]

barefoot indoors

Wednesday Aug 10, 2016 #

6 AM

running 1:10:00
shoes: adios boost 2

SLU track. 3 x (8 x 20 sec) @ '5k' (80m @ 6:30 pace)with around 60 - 80 sec (mostly 60 but I think i miscounted beeps a couple of times) steady between pickups and a couple of walk/jog minutes between sets to regroup.

So a little over 4 miles of actual workout, it was becoming difficult in the way a tempo run gets difficult towards the end.

7 AM

running drills 10:00 [1]

hurdle mobility and the like.

6 PM

rock climbing 40:00 [1]

so ill gym

Tuesday Aug 9, 2016 #

6 AM

running 40:00
shoes: skechers go run 4 - 2

mostly park grass and gravel, out and back+ on wilmore spur. 74d, 82h, no wind. about 5 miles.

running drills 10:00 [1]

8 AM

biking 15:00 [1]
shoes: ridley xfire w trailer

garden/pantry

10 AM

garden work 15:00 [1]

mowing, hoeing and pulling weeds

Monday Aug 8, 2016 #

6 AM

yoga 20:00 [1]

7 AM

garden work 20:00 [1]

raking and doing bicep curls w bags of grass clippings

Sunday Aug 7, 2016 #

6 AM

running 1:10:00 [2]
shoes: adidas boston boost 2

cliff cave trails

Saturday Aug 6, 2016 #

7 AM

running 46:00
shoes: adidas boston boost 2

garden via grass. long very gradual switchbacks on st. marcus hill 'woods'.

8 AM

garden work 15:00 [1]

Friday Aug 5, 2016 #

5 AM

running drills 10:00 [1]

running 42:00
shoes: skechers go run 4 - 2

shirtless in rain, for a few seconds i almost felt cold.

11 AM

rock climbing 50:00 [1]

I get on a lot of routes and its kind of a blur, but this time i did note a completed 5.10a and 5.10b. Lots of stemming, mantelling, matching and chimney skills practice. Saved my energy for harder stuff this time, skipping more elaborate warmup/dn on easy stuff.

1 PM

running strength conditioning 10:00 [1]

some planks when i got home, just to make sure i got it covered.

Thursday Aug 4, 2016 #

6 AM

running warm up/down 25:00
shoes: skechers go run 4 - 2

indoor, around block, pocket park, 6 strides

running drills 10:00 [1]

Wednesday Aug 3, 2016 #

6 AM

running intervals 48:00
shoes: adios boost 2

SLU track 4 x 800 w/ first 2R, rest 3R
3:04, 3:11, 3:08, 3:14
erratic, tired, and incomplete, but checking average pace w JD, consistent w 49 vdot for 'I' intervals so if thats a bad day, not really that bad!

1 PM

rock climbing 40:00 [2]

at west county u.l. on way to meetinggetting on more of the 10a-10c but dont have upper body endurance and confidence to carry most of them through - which shows that its an excellent workout for me

Tuesday Aug 2, 2016 #

4 AM

walking 15:00 [1]

sore muscles and beat up feet needed warmup

5 AM

running 38:00 [2]
shoes: skechers go run 4 - 2

wilmore loop, 6 strides in pocket park

6 AM

running drills 10:00 [1]

drills and hurdle mobility

8 AM

biking 25:00 [2]
shoes: bike - ridley x-fire

garden, pantry, polling place, bank

4 PM

garden work 15:00 [1]

Monday Aug 1, 2016 #

5 AM

yoga 20:00 [1]

walking warm up/down 25:00 [1]

indoors/walk jog in thunderstorm to loosen up, and later same purpose

1 PM

biking 20:00 [2]
shoes: bike - ridley x-fire

to printers for pickup

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