Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 31 days ending Aug 31, 2018:

activity

time

miles

running

19:10:30

running strength conditioning

3:50:00

biking

2:32:00

rock climbing

2:10:00

walking

1:30:00

orienteering

55:00

nordic track

50:00

hiking

40:00

garden work

25:00

elliptical machines

25:00

Total

32:27:30

2:04

0:00

» now

Friday Aug 31, 2018 #

6 AM

running (bdb track) 55:00
shoes: adios boost 2

8 x 300 w 2.5R, went well, more challenging of all systems than 200, but not as much work as 400's. and kicked some of the pallet-dragging out of my legs. 1:10, 1:08, 1:05, 1:08, 1:07, 1:07, 1:07, 1:02

1 PM

nordic track 25:00 [1]

watching diamond league distance events

4 PM

rock climbing (gym) 40:00 [1]

Thursday Aug 30, 2018 #

6 AM

running (francis park grass loop) 40:00 [2]
shoes: nike rival 3

10 AM

running strength conditioning 15:00 [3]

marker for dragging 200#+ treated yellow pine pallets around site

4 PM

nordic track 25:00 [1]

Wednesday Aug 29, 2018 #

Event: 2018 Rocky Mountain Orienteering Festival

Note

One week without chocolate products. I was thinking maybe stimulants were disrupting my nervous system and ability to recover. I think my hunch is paying off, in terms of less fatigue, being able to train better.

5 AM

running strength conditioning (am core and stretch) 25:00 [1]

8 AM

walking 25:00 [1]
shoes: inov-8 talon 212

wilmore park in light rain, filled need to be by some trees however humble

Tuesday Aug 28, 2018 #

6 AM

running (gym) 50:00 [3]
shoes: nike rival 3

warmup outside, then back to gym for progression intervals that started over 8 min pace and worked down to 7 min pace...though the couple of tight turns, the tangents and dodging traffic need to be factored in. thank goodness the direction was reversed from yesterday.
the first interval was the longest, and here are the lap times as an example. so it was something like 15 min, 2min walk, 8 min, 2 min walk, 6 min.

(first interval) start w 5 min at 47s, then 46, 45, 43, 45, 44, 43, 42, 42, 42, 40, 40, 41, 41, 39, 40.

excellent training, breaks pace into small chunks for easy monitoring, and works on strength endurance, which is key for me.

3 PM

running (gym) 10:00 [1]

jog on track and ellipt to warmup

running (treadmill) 15:00 [5]
shoes: adidas adios boost

30 seconds of 8mph @ 4% which daniels says is equivalent to 6 min pace. that didn't seem enough for the short sprints i wanted to do so went w 10mph @ 4% (4:55 effort). did 6 x 25 sec w/ 1.5R jog in between

running strength conditioning (gym) 25:00 [1]

most of the usual weights and associated drills

Monday Aug 27, 2018 #

6 AM

running (pavilion at lemay) 1:00:00
shoes: nike rival 3

good warmup cont movement on track, 2 x tempo mile on the 11 laps per mile track w 2R, 42s av laps a tad slow, but accounts for the sharp turns, 10m break, then 4 x 50s av on treadmill at 6 min pace w 2R

Sunday Aug 26, 2018 #

6 AM

running (wilmore park loop) 40:00 [2]
shoes: brooks t5 racer modified

two days off will work wonders - felt relatively good despite 80F/80H/80AQI.
No long run of any stripe today though.

Saturday Aug 25, 2018 #

Note

Once again AP provides an eye opener. Just took me quite a while to see it. Last year and a half drop to a lower plateau of training hours. So resolve to bump that up, even if its not in running. Somehow got to beat the fatigue, even though more seems counter-intuitive, gotta try something. Maybe a stronger base will provide a better platform.

7 AM

running (indoors barefoot) 15:00 [1]

8 AM

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

to dierbergs, back w medium back

10 AM

running strength conditioning (gym) 30:00 [1]

machines and weights, upper and core....plus farmers walk which i love for the ensuing feeling of weightlessness

biking 30:00 [2]
shoes: bike - ritchey breakaway

to y and back

Friday Aug 24, 2018 #

walking 30:00 [1]

misc easy walks at Castlewood

Thursday Aug 23, 2018 #

6 AM

running 45:00 [2]
shoes: nike speed rival

small loops in small pocket park/cemetery. maintenance guy doing his morning rounds almost drove off w my backpack.

Wednesday Aug 22, 2018 #

6 AM

running (bdb track) 25:00 [2]
shoes: adios boost 2

w/u, strides felt fast w these shoes, still got pop...but felt stabbing pain in heel so went for more cush

running 20:00 [4]
shoes: nike rival 3

1200 cruise intervals, 1 R but went over on second R. 5:27, 5:23, 5:23. Ending up at 7:10 pace which is prob where I wanted to be, but it took the starch out of me.

11 AM

rock climbing (gym) 50:00 [1]

Tuesday Aug 21, 2018 #

6 AM

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

running 40:00 [2]
shoes: brooks t5 racer modified

easy jog mix

Monday Aug 20, 2018 #

6 AM

running (barefoot wd flr) 15:00 [1]

4 PM

walking 15:00 [1]

neighborhood near car dealer. lovely shaded streets and old houses.

running strength conditioning (arms and core) 10:00 [1]

Sunday Aug 19, 2018 #

6 AM

running 1:25:00 [3]
shoes: adidas boston boost #3

big loop at castlewood

Saturday Aug 18, 2018 #

10 AM

orienteering 55:00 [3]
shoes: adidas boston boost #3

park venue. was reading clues and compass for practice, but didn't at two critical points where it could have helped me. doubling back both times, once a pretty good distance.

Friday Aug 17, 2018 #

5 AM

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

7 AM

running (barefoot wd flr) 10:00 [1]

biking (garden) 25:00 [1]
shoes: bike - ritchey breakaway

Thursday Aug 16, 2018 #

6 AM

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

am weather is 73F, 94 RH. thats ok, but its been that for like 25 mornings in a ROW. getting old. and the times reflect the weather.

3 x 200 + 200 + 400 w/ 2+2+3R .... 44, 45, 1:31 x 3

Wednesday Aug 15, 2018 #

6 AM

running 35:00 [2]
shoes: brooks t5 racer modified

around block and cem rd loop. rain. otherwise same temp and rh as always these days

Tuesday Aug 14, 2018 #

6 AM

running (bdb track) 30:00 [2]
shoes: nike speed rival

to/fr track w other shoes in my pack, drills, strides

running 30:00 [4]
shoes: adidas takumi sen boost

6 x 800 w 3R. trying to relax rather than push, 3:27, 3:28, 3:23, 3:29, 3:23, 3:23

3 PM

elliptical machines (y) 15:00 [1]

10 ell, 5 bike

4 PM

running strength conditioning 30:00 [1]

upper body/core, body wt. and machine

running 10:00 [4]
shoes: adidas bounce pr

treadmill @ 2%. 4 x 45s @ sub 6 w 2R. felt good.

Monday Aug 13, 2018 #

6 AM

running 30:00 [2]
shoes: nike speed rival

garden run, legs showed some sign of life, maybe first time in 2 weeks

Sunday Aug 12, 2018 #

6 AM

running 55:00 [2]
shoes: adidas boston boost #3

slow local train

12 PM

hiking (castlewood trails) 40:00 [1]

w B and R

7 PM

walking 20:00 [1]

walk around block+ w Joan

Saturday Aug 11, 2018 #

7 AM

biking 42:00 [2]
shoes: bike - ritchey breakaway

garden (no need for watering), c park where BR was setting up for race, then hill loops in peter and paul.

Friday Aug 10, 2018 #

Note

more 2 a days, more bike, leg curls final extension, squats. more tempo.

6 AM

running 50:00 [2]
shoes: nike speed rival

garden thru parks

3 PM

running (y) 15:00 [3]
shoes: adios boost 3 v.3

jogging,sprints and strides

running strength conditioning (y) 40:00 [1]

done - aee note

elliptical machines 10:00 [2]

ell and mill

Thursday Aug 9, 2018 #

Note

knee that was buckling going down stairs feels much better after track visit. Counter to what the 'kneejerk' reaction to these situations uss. is...

6 AM

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

4 strides...then a 42 200.
Then some higher end speed, about 5 min jog between each, seemed like a deep well, revisiting times that used to be embedded in a regular workout but the hope is, w/ this and ongoing stimuli, they will be again.

400....1:21
200....37
2 x 100....17,18

Wednesday Aug 8, 2018 #

6 AM

running (indoors barefoot) 10:00 [1]

7 AM

running (bdb track) 35:00 [2]
shoes: adidas bounce pr

very humid. what else is new. settled in at 8:15 miles.

4 PM

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

Tuesday Aug 7, 2018 #

7 AM

running 35:00 [2]
shoes: adidas bounce pr

polling place through parks

Monday Aug 6, 2018 #

Note

10 hours sleep + 6 hours naps during day.

8 AM

biking 25:00 [1]
shoes: bike - ritchey breakaway

garden

Sunday Aug 5, 2018 #

5 AM

running 34:00 [2]
shoes: adidas boston boost #3

warmup at Lowden SP

7 AM

running 50:00 [2]
shoes: nike terra kiger 2

run at Starved Rock SP. lots of steps, actually worked for me. Helped to break drive up into smaller pieces.

11 AM

rock climbing (gym) 40:00 [1]

Stopped by Upper Limits Bloomington to break drive up some more.

Saturday Aug 4, 2018 #

6 AM

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

trails at state park camping spot

4 PM

running 31:30
shoes: adios boost 3 v.3

Swedish American state street mile . Balmy 88 degrees. Large downhill first 1/4, flat 2nd, a wicked uphill hook on 3rd, and moderately downhill 4th. Still slow time. 6:29. But still good enough for 1st senior grandmaster. 1st out of 16, and 2/13 visavis 55-59, 7 of 11 50-54. I thought a CARA race would bring more fast people - or maybe it was hot for everybody else too - but it did cheer me up to 'win'. Anyway good workout.

C • Did u win $$$ 6

Friday Aug 3, 2018 #

4 PM

running 15:00 [2]

highway rest stop along shady tree verge

Thursday Aug 2, 2018 #

6 AM

running (bdb track) 30:00 [2]

'get the legs movin' jog. they are sore.

Wednesday Aug 1, 2018 #

6 PM

garden work (weeding) 25:00 [1]

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