Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 31 days ending Jul 31, 2017:

activity

time

miles

running

13:36:28

biking

9:00:00

rock climbing

2:25:00

garden work

2:15:00

yoga

1:45:00

running strength conditioning

1:20:00

elliptical machines

1:13:00

hiking

1:00:00

crazy dancing

40:00

Total

33:14:28

[1-5]

32:49:28

2:30

0:00

» now

Monday Jul 31, 2017 #

9 AM

biking 15:00 [2]
shoes: bike - ritchey breakaway

hardware store, printer, garden. pinch flat on a rift in the street i was not smart enough to avoid or ride properly.

4 PM

running 15:00 [1]
shoes: skechers go run 4 - 2

indoors walk and jog, just to get ready, not quite over the virus, but feel like i might have some energy soon.

Sunday Jul 30, 2017 #

running 48:00 [2]
shoes: adidas boston boost #3

short warmup for grove 5k, and later cooldown jog in forest park on gravel paths w bro-in-law

9 AM

running race 7:28 [5]
shoes: adidas takumi sen boost

2k on streets in grove neighborhood on the bike crit course later today. Beautiful temps in the 60's for the first time in months. 6 turns, but I almost think the turns helped me.

6 flat pace at mile and at finish, but lost a few seconds at start line (gun time) so essentially sub 6 for 2k. Encouraging. All of a sudden it doesn't feel outlandish to think about that pace for 2m, maybe more.

Saturday Jul 29, 2017 #

6 AM

running 28:00 [2]
shoes: adidas boston boost #3

wilmore continuously rolling course.

Friday Jul 28, 2017 #

Note

Bug!

3 PM

running 10:00 [1]
shoes: adidas boston boost #3

super slow inside jog. felt like time to get moving, though throat is still very raw, and achilles still sore.

Thursday Jul 27, 2017 #

7 AM

yoga 10:00 [1]

Wednesday Jul 26, 2017 #

elliptical machines (gym) 35:00 [2]

the elliptical felt so good on my sore achilles, knees, hips, abductors. hey what wasnt sore. anyway, like a massage.

6 AM

running (SLU track) 50:00
shoes: new balance 1400 v3

warmup on grass hill, drills and strides
3 x 1000 w/ 2R, looking for something orig bet 5k and tempo
but TB said to go between 6:20 and 6:30, 3:56 - 4:03.
hit that first time but then faded
3:58, (6:22) 4:08 (6:39), 4:19 (6:55)

then 4 x 200 w jog rest 39, 42, 42, 42 usual achilles flare

Tuesday Jul 25, 2017 #

7 AM

running warm up/down (barefoot+/- (mizumo)) 10:00 [1]

8 AM

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

garden, pantry, joan's

Monday Jul 24, 2017 #

5 AM

running (grass, gravel, paving) 44:00 [2]
shoes: skechers go run 4 - 2

extended wilmore loop

7 AM

garden work 45:00 [1]

eercising knees - squatting, kneeling, sitting, stooping - not happy anywhere for long

1 PM

rock climbing (gym) 1:00:00 [1]

Longest continuous climbing I've done! warmup - rainbow, then mixed it up, 7 up 10dn, 10 up 7 dn, etc. For some reason, I'm thinking endurance is a good skill to have. hmmm, see what happens.

Sunday Jul 23, 2017 #

6 AM

biking 40:00 [2]
shoes: bike - ritchey breakaway

didn't have the heart for the drive to the woods, and even the local parks seemed to be saying go home and go back to bed...

Saturday Jul 22, 2017 #

8 AM

running 48:00
shoes: adidas takumi sen boost

10m wup on elliptical, drills and strides and cldn on indoors track, 3 x 5:00 on treadmill at 4% incline, 8:15 pace, w 1min R. good tempo pace at that incline.

Friday Jul 21, 2017 #

5 AM

biking (gravel, singletrack) 50:00 [3]
shoes: bike - ritchey breakaway

had to water at oakland, so combined it w al foster tour.

3 PM

running strength conditioning 15:00 [1]

bridges, planks, superman, pushups, arms

Thursday Jul 20, 2017 #

5 AM

yoga 20:00 [1]

7 AM

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

Wednesday Jul 19, 2017 #

rock climbing (climbing gym) 45:00 [1]

5 minute warmup, and then 40 minutes up and down climb w a couple of 2 minute breaks. climbing calm and quiet for the most part. thats the key.

6 AM

running (grass) 35:00
shoes: adios boost 2

at slu track, 4 laps around rolling grass outside of track. 10s hard, 1R, 20s...,30s. ran the R at good pace.

8 AM

running (grass, gravel) 40:00 [2]
shoes: adios boost 2

cooldown job around art hill area in f.p. keeping br in law and sis company.

Tuesday Jul 18, 2017 #

9 AM

garden work 25:00 [0]

10 AM

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

Monday Jul 17, 2017 #

7 AM

yoga 15:00 [1]

8 AM

garden work 30:00 [1]

Sunday Jul 16, 2017 #

6 AM

biking 15:00 [2]
shoes: bike - ritchey breakaway

warmup on al foster and some singletrack

7 AM

running (trail) 35:00 [2]
shoes: adios boost 2

to top of bluff view, and down again w an orienteers shortcut

biking 40:00
shoes: bike - ritchey breakaway

al foster to trail 'washout' by rr tracks and back

10 AM

running strength conditioning (weight machines) 20:00 [1]

crazy dancing (zumba @ y) 40:00 [2]

a lot of stuff that is like runners agility drillls/strength training, but it made my knee hurt. thats the conundrum, whats good for the knee can also be bad for the knee.

Saturday Jul 15, 2017 #

7 AM

running warm up/down (trail) 15:00 [2]
shoes: skechers go run 4 - 2

bluff connector

biking 1:05:00
shoes: bike - ritchey breakaway

3 x rock hollow, from bench across from connector trail to turnaround near top. 8:54, 8:59, 8:57. 6:30 down. plus some singletrack and al foster.

8 AM

hiking 1:00:00 [1]
shoes: skechers go run 4 - 2

to castlewood ridge and loop back down.

Friday Jul 14, 2017 #

7 AM

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

garden via Wilmore loop and Carondolet loop. Moving slow , of necessity for some reason.

2 PM

running (treadmill) 10:00 [2]

warmup at the climbing gym

rock climbing (climbing gym) 40:00 [1]

pretty much continuous climbing, downclimbing. not climbing higher difficulty, but mentally ok with that, focused and steady. worth much more than a higher grade .

Thursday Jul 13, 2017 #

5 AM

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

Wednesday Jul 12, 2017 #

Note

Not sure about attending the Laumeier meet this Saturday...starts are not until 10 am when its heated up considerably. And wondering how a green course can be a legit green course at Laumeier at all without plunging through a lot of nasty summer woods?

C • take the trails 2

6 AM

running 50:00
shoes: adidas takumi sen boost

grass hills by SLU track, steep 4 x 30m, gradual 4 x 50, 70, 120. short recovery. darn near keeled over, hands on knees after a lot of these.

10 AM

running strength conditioning (y machines) 30:00 [1]

mostly upper body, some hamstring stuff that seemed to clear up my wonky knee for some reason

Tuesday Jul 11, 2017 #

6 AM

yoga 20:00 [1]

8 AM

biking 15:00 [2]
shoes: bike - ridley x-fire

garden, pantry

10 AM

biking 15:00 [2]
shoes: bike - ridley x-fire

headed toward the house in oakland...then my chain broke about halfway. didnt have my chain tool, and mind a blank on fixes

running 25:00 [3]
shoes: adidas adios boost

so ran it back w pack and bike. gotta get your workout where you can. not nice for my **%$$ knee though. I did have running shoes in my pack!

Monday Jul 10, 2017 #

7 AM

yoga 10:00 [1]

Sunday Jul 9, 2017 #

6 AM

running 30:00 [2]
shoes: nike wildhorse 2

Bennett Springs SP, famous for its fishing. and at 6 am there were hundreds of anglers in the stream, but I was the only one on the trail.

8 AM

biking 30:00 [2]
shoes: bike - ridley x-fire

on mountain bike trail in Lions park in Rolla. A little rugged for a cross bike, and even though praised on GORC's site, looked like no one had maintained it or ridden it for months.

10 AM

biking 44:00 [3]
shoes: bike - ritchey breakaway

Nice gravel out and back ridge ride south of St. James. Its a loop gravel ride, but to do the loop would have taken much longer and entailed climbing several more steep hills, more than I wanted to undertake at the time.

Saturday Jul 8, 2017 #

7 AM

running 26:00 [2]
shoes: adidas boston boost #4

to garden thru parks and streets, back street

7 PM

running race (road) 30:00
shoes: adios boost 2

Strafford Sweatfest (near Springfield) 2 mile road race (supposed to be a mo record attempt. wow, what a total bust. barely 7 minute pace, 13:56. I just don't understand. it should have been easy to break 13:41. In retrospect, I guess doing the mile 4 days before, all the road-tripping, the heat and the late hour must have snuck up on me...nothing blatant though. Oh well, win some lose some, and move on.

Friday Jul 7, 2017 #

7 AM

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

to garden. what a thoroughbred of a bike. don't have to race to enjoy its pedigree.

9 AM

garden work (hoeing) 20:00 [1]

Thursday Jul 6, 2017 #

6 AM

running (track) 30:00 [3]
shoes: adidas takumi sen boost

Short easy run to chase away the cobwebs. 4 x 425 with 30 seconds rest @ 7:05, 6:35, 6:50, 7:00 pace. 74T, 84H.

5 PM

running 20:00 [1]

2 segments of jogging in house just to keep awake

Wednesday Jul 5, 2017 #

6 AM

yoga (yo/PT/pilat/core/strength) 30:00 [1]

Tuesday Jul 4, 2017 #

8 AM

running race (paved path) 45:00
shoes: adios boost 2

Jeff City 4th Mile - 6:12. Disappointed w time per se, but it could have something to do with spending the night in my car in 90 degree weather, and the high humidity. All said it was fun and a good workout for my 2 mile race on Saturday/

9 AM

running 25:00 [2]
shoes: adidas boston boost #4

trail run at terminus of race's greenway course. knee hurt badly on downhills, needs rest, hopefully after saturdays race.

10 AM

biking 40:00 [3]
shoes: bike - ritchey breakaway

Went to Binder Lake where there were supposed to be good mountain bike trails, but too hard for my cross bike and frame of mind. Everything in Jeff City seems to be mislabeled, the trail map for the mountain bike trails was not at the trailhead, but some random location a good mile beyond and the trailhead was not signed. The maps for the trail run area I did before were upside down, and the sign for the Katy Trail on the highway said 'next right' but the sign was right on top of the turnoff...but if you know where to go there appear to be a lot of quickly accessible resources.

Oh yeah, this was a brisk out and back on the Katy trail.

1 PM

running 25:00 [2]
shoes: adidas boston boost #4

nice gravel run at Grey Summit to stretch the legs on the way back.