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Training Log Archive: matzah ball

In the 31 days ending Oct 31, 2018:

activity

time

miles

running

19:36:00

rock climbing

4:35:00

running strength conditioning

3:05:00

orienteering

2:25:00

biking

1:45:00

walking

1:40:00

garden work

30:00

elliptical machines

5:00

Total

33:41:00

averages - sleep:11

2:04

0:00

» now

Wednesday Oct 31, 2018 #

11 AM

running (wilmore park loop) 30:00 [2]
shoes: nike speed rival

Tuesday Oct 30, 2018 #

6 AM

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

10 AM

running 52:00 [3]
shoes: ON Cloudflow

kirkwood park. trying something quite new for me, in the hope that being a better distance runner will make me a better runner all around. get away from very structured workouts to run by feel, and learn to maintain focus. 15 warmup w drills, 9 x 3min at half pace w 1 jog between - all cont. running. Shoes i uss. use for walking, but they were ok, lots of cush might be what my tweaking legs needed.

11 AM

running 31:00 [3]
shoes: nike terra kiger 2

4 minutes to change shoes, then 26 minute progression run, very slow at start and pushing pretty hard at end, 3k race pace?, plus 6 x short hill sprints

Monday Oct 29, 2018 #

Note

should not feel tired, but i am. plus all kinds of knee, calf and shin warning signals. so sigh...sitting this gorgeous fall day out.

Sunday Oct 28, 2018 #

Event: 2018-10-28 Halloween O Meet and Party (with costume contest)

running 22:00 [2]
shoes: adidas boston boost #3

correcting control that had the wrong no. and punch on it. naturally it was one of the furthest away.

9 AM

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

setting out controls and later picking up controls etc.

Saturday Oct 27, 2018 #

running 1:30:00 [3]
shoes: nike terra kiger 2

setting out controls, stout half marathon/10k pace/hills most of the time, in interval form

Friday Oct 26, 2018 #

5 PM

running (indoors barefoot) 8:00 [2]

yes, 8 min. then the calf muscle that connects to the bottom outside rear of the knee said 'no more of this'. connection pt. has been sore for weeks.

C • Avulsion 2

Thursday Oct 25, 2018 #

7 AM

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

8 AM

running 58:00 [2]
shoes: adios boost 3 v.3

beautiful fall morning, carondolet loop. felt fatiqued though, bug still hanging around? lots of pavement, shoes felt good.

3 PM

biking (gym) 10:00 [2]

running strength conditioning (gym) 30:00 [2]

semi-aerobic w kicking and sprint/jog - mostly upper body

Wednesday Oct 24, 2018 #

8 AM

running (wilmore park loop) 40:00 [2]
shoes: nike speed rival

Tuesday Oct 23, 2018 #

11 AM

running 1:03:00
shoes: adios boost 3 v.3

Not quite recov fr Sat, but wanted to push it, so did 200's... w a twist. Instead of walking part of recovery, tried to push the jog a little. Times of recov are deceiving because its an outsize oval, and lane 4. So 9 min pace at best, but much better than i uss. do, and it felt like it too. Massive sneeze attack after, might be a cold.

3 sets of 4 x 200, 46 average, 1:15 average running recovery, 3R between sets

3 PM

rock climbing (gym) 45:00 [1]

struggling through the motions, but the motions get you there at the end if you keep at it...

Monday Oct 22, 2018 #

8 AM

garden work 30:00 [2]

got aerobic diggin up and pulling out okra, surprisingly and perhaps alarmingly...but guess system is still stressed from last workout.

11 AM

running (castlewood trails) 30:00 [2]
shoes: nike terra kiger 2

Sunday Oct 21, 2018 #

4 PM

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

Saturday Oct 20, 2018 #

10 AM

running 30:00 [5]
shoes: adidas boston boost #3

had to check control locations at castlewood and needed a workout, so combined the two. Hard intervals separated by long recoveries. Really good wokout for me, and got endurance, tempo and speed all in one. Should do again.

25 min O wu (logged sep below)
9 min. I (up love)
16 min slow O
7:45 I (dn love)
5R - drive car to diff loc
2:40 I - flats
9 O
3:50 I
18 O
and short reps in the center valley:
1:00 (mile race pace or faster)
6:30 O
1:50
5:30 O
53
2:40 O
1:45
2:00 O
1:07
25 O cooldown

orienteering 1:10:00 [2]
shoes: inov-8 talon 212

Just logging the jogging/terrain portions

Friday Oct 19, 2018 #

Event: 2018 USA Nationals - Sprint Middle Long

10 AM

running (wilmore park loop) 35:00 [3]
shoes: nike speed rival

Thursday Oct 18, 2018 #

9 AM

running 20:00 [2]
shoes: nike terra kiger

couple of times, just jogging to warmup

10 AM

rock climbing 1:00:00 [1]

Climbing outside at Cedar Bluff. With a guide, Vertical Voyages, because I hadn't climbed outside for so long, and rusty on climb set up skills, etc. Rock just felt so great, even though my climbing was awkward and tentative in places. Look at it at a long term investment(???) to get on track w climbing outside. Beautiful day, great scenery, no one else at the crag and a lot of interesting climber stories. no real idea about the time, but we climbed quite a bit.

Tuesday Oct 16, 2018 #

5 AM

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

10 AM

orienteering 1:15:00 [2]
shoes: inov-8 talon 212

2 sessions - am and pm. castlewood control vetting. lots of sporadic running, some at good pace, this is best estimate of moving time.

it was really fun getting off the trails and seeing new things from a diff perspective...a lot of the woods on the hillsides are fun to run in.

3 PM

walking 20:00 [1]
shoes: inov-8 talon 212

when i ran out of steam at the end.

Monday Oct 15, 2018 #

9 AM

running 1:00:00 [2]
shoes: nike terra kiger

co-o-o-o-l-d trail run, loop around the valley counter clockwise this time.

Saturday Oct 13, 2018 #

10 AM

running (francis park grass loop) 30:00 [2]
shoes: nike speed rival

1 PM

rock climbing (gym) 40:00 [1]

climbed the mixed 10d route which i had not been able to before, but couldn't complete the 10a overhang that i've done once out of many tries. one of these days i'll dedicate a session to it until it becomes routine.

Friday Oct 12, 2018 #

Note
slept:11.0

Sleep is really the most efficient recovery, rather than stumbling around like a zombie half the day. wish i could sleep 11-12 hours all the time.

6 AM

walking (indoors barefoot) 20:00 [1]

rosary

9 AM

running (bdb track) 1:00:00
shoes: adios boost 3 v.3

goal was 6:40 pace, but all 600's seemed like overkill at this stage so did 3 x 200, 400, 600 w/ 2R. started out a little fast, but settled in well. 45 and light rain, felt great! 43, 1:38, 2:29...51, 1:42, 2:32...49, 1:41, 2:30 exactly 6:40!

Thursday Oct 11, 2018 #

3 AM

walking (barefoot wd flr) 30:00 [1]

insomniac walking meditation/prayer

9 AM

running 34:00 [2]
shoes: ON Cloudflow

Wednesday Oct 10, 2018 #

6 AM

running 1:15:00
shoes: adidas boston boost #4

queeny park. 3 x 3 min @ tempo interspersed w easy pace, fast 400 and 300 at end. did not feel recovered even w day off.

3 PM

elliptical machines warm up/down (gym) 5:00 [1]

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

arm and core weights w brief jog between. Muscles: why are we doing this? Running body: so we remember everything feeds into the run

Monday Oct 8, 2018 #

running (pavilion at lemay) 50:00
shoes: adios boost 3 v.4

indoor track 8 x 150 @ 33avg w 150 r

3 PM

rock climbing (gym) 45:00 [1]

Sunday Oct 7, 2018 #

6 AM

running (wilmore park loop) 35:00 [2]
shoes: nike terra kiger

foggy sloggy

10 AM

running 56:00 [2]
shoes: nike terra kiger 2

castlewood trails with sis. didn't really feel like running, but needed to keep company. slow as it was painful.

2 PM

walking 30:00 [1]
shoes: nike terra kiger

checking out the river scene.

Saturday Oct 6, 2018 #

3 AM

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

9 AM

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

Friday Oct 5, 2018 #

running 1:10:00 [2]
shoes: nike terra kiger 2

another castlewood trail run, big loop around main valley. Warmer and a little tired. did walking lunges up steep east end of bluff.

Thursday Oct 4, 2018 #

9 AM

running 36:00 [3]
shoes: nike rival 3

waited for cool to roll in. good wind for geese. p+p loop w bike path

2 PM

rock climbing (gym) 45:00 [1]

Wednesday Oct 3, 2018 #

running strength conditioning 25:00 [1]

5 sets of 10 pushups, 10 weighted lunges, 20 slight incline sit ups w some planks, superman and weighted arm raises thrown in

6 AM

running (garden 1 way loop) 34:00 [2]

Tuesday Oct 2, 2018 #

6 AM

running 1:24:00 [3]
shoes: nike wildhorse 2

big castlewood trails loop, start along river flats because it was still dark. hot sauce on rollercoaster. sprint up gravel drive at end because car was behind me and i didnt want to breath exhaust.

2 PM

rock climbing (gym) 40:00 [1]

Monday Oct 1, 2018 #

6 AM

running 43:00 [2]
shoes: adidas bounce pr

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