Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 31 days ending Jan 31, 2019:

activity

time

miles

running

21:49:00

running strength conditioning

6:02:00

nordic track

2:50:00

orienteering

1:47:00

biking

1:35:00

treadmill

1:10:00

rock climbing

1:10:00

obtacle course/parcours

40:00

walking

30:00

Total

37:33:00

2:15

0:00

» now

Thursday Jan 31, 2019 #

8 AM

running (indoors wood floor) 15:00 [1]
shoes: new balance 1400 v3

running 15:00 [2]
shoes: adidas takumi sen boost

1/2 powder on neighborhood roads - not enough for these shoes

running 18:00 [2]
shoes: adios boost 3 v.3

shoe change, good on snow plus it helps to be warmed up and have stride.

5 PM

running (indoors wood floor) 15:00 [1]
shoes: adios boost 2

running strength conditioning 20:00 [1]

gym parking lot so crowded i turned around and came home. floor resistance: planks, burpees, mountain climbers, superman, leg lift, pushups and light arms

Tuesday Jan 29, 2019 #

6 AM

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

11 AM

running (castlewood trails) 50:00 [3]
shoes: nike terra kiger 2

Interspersed w logs as obstacle course objects

Monday Jan 28, 2019 #

7 AM

running (indoors wood floor) 10:00 [1]
shoes: nike speed rival

running (wilmore/peter paul) 45:00 [2]
shoes: nike speed rival

ultravest felt like it was filled w lead...and partly, it was

11 AM

running (francis park ) 30:00 [5]
shoes: adios boost 3 v.3

6 x 300 at submile pace on the exquisite pine needles

Saturday Jan 26, 2019 #

orienteering (babler state park) 1:47:00 [3]

7.1k rugged green course. navigated well, for me!, except for some very minor bobbles. after I lost my compass I started taking some ridiculously around routes incorporating roads, which weren't really necessary but I was spooked. I think that actually helped me through the fatigue though. Not really sure of time, prob more.

Friday Jan 25, 2019 #

3 PM

rock climbing (gym) 30:00 [1]

was in neighborhood so stopped by for some light bouldering

Thursday Jan 24, 2019 #

10 AM

running (indoors wood floor) 10:00 [1]
shoes: adios boost 2

running (francis park ) 30:00 [2]
shoes: adios boost 2

got cloudy and north wind picked up just as got outdoors, but the pine needles made up for it.

Wednesday Jan 23, 2019 #

8 AM

running (indoors wood floor) 10:00 [1]
shoes: adios boost 3 v.3

9 AM

running 30:00 [2]

JB trail,mostly on the little bark curb they put at the edge of the asphalt to disguise that they pancaked another layer on top of the existing one

running (pavilion at lemay) 25:00 [4]
shoes: adios boost 3 v.3

indoor track, slightly progressive run and then 6 x 140 mile pace w 2 laps jog rest.

4 PM

running (ymca) 20:00 [2]
shoes: new balance 1400 v3

elliptical to warmup, indoors track cdn. tired.

running strength conditioning (ymca weights) 40:00 [1]

very diverse routine,but focusing on upper body. seems nuts to do this stuff every other day, but i'm learning any progress toward a 'normal' pre-60 yr old body requires that,

Tuesday Jan 22, 2019 #

10 AM

running (indoors wood floor) 10:00 [1]

11 AM

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

3 PM

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

not exactly glorious biking weather, but cant be picky these days. partly gravel, part paved.

Monday Jan 21, 2019 #

8 AM

running (indoors wood floor) 10:00 [1]
shoes: adidas takumi sen boost

running 20:00 [2]
shoes: adidas takumi sen boost

local streets w about 3/4" powder cush. temps (15) didnt really bother me except around the face into the wind. these were the best shoes of the lot, light race shoe w a good amount of traction.

running 20:00 [2]
shoes: inov-8 talon 212

short break, then out again. these shoes had great traction but the knobs rammed thru the snow and jarred against the pavement.

running (wilmore park loop) 20:00 [2]
shoes: nike rival 3

another short break. these were the worst of the lot, a lot of slippage.

2 PM

nordic track 30:00 [1]

3 PM

running strength conditioning 30:00 [1]

didnt feel like going to the gym, did the best i could at home w body weight planks, pushups, burpees, triceps press on chair, bird dog, mountain climber, j jacks, superman, leg lifts, hip raises etc. interspersed w a few moments of walking between.

Sunday Jan 20, 2019 #

7 AM

running (indoors wood floor) 10:00 [1]
shoes: adios boost 3 v.3

nordic track 20:00 [1]

2 PM

running 30:00 [1]
shoes: la sportiva bushido

sort of jogging around fitness course at jb. nice to be outside w snow starting to fall.

Saturday Jan 19, 2019 #

Note

upper thigh still sore where i slammed it into a stair rail moving furniture on thursday

7 AM

running (indoors wood floor) 10:00 [1]
shoes: adidas boston boost 6

running (gravel track ) 1:05:00 [2]
shoes: adidas boston boost 6

into cold drizzly north wind to metro station, then south to walgreens, cut across to peter and paul. these bostons feel crappy, wonder if design changed...or maybe just need to be broken in.

2 PM

running (ymca) 30:00 [3]
shoes: adidas adizero rc

5 min warmup on ellitica' then 5m w/u on track, then treadmill: 1 min easy, 2 min 7:41, 7 min 7:19. cap off w 6 x 80 strides at mile race pace on track.

when i got shoes, i thought they were a bust and kind of set them aside. now discovering they are great speed shoes for indoors track.

3 PM

running strength conditioning (ymca weights) 30:00 [2]

Added bosu ball pushups to regular routine. also, for fun set incline sit up on max slope, would have liked even more. feeling a bit dizzy at some points,hope i'm not pushing it too far.

Friday Jan 18, 2019 #

10 AM

running (indoors wood floor) 15:00 [1]
shoes: adios boost 3 v.4

long day yesterday

3 PM

running (indoors wood floor) 10:00 [1]
shoes: adidas boston boost 6

running (gravel track ) 25:00 [2]
shoes: adidas boston boost 6

Thursday Jan 17, 2019 #

10 AM

running (castlewood trails) 1:02:00 [2]
shoes: adidas adizero xt trail

Either slushy snow or wet trail but not bad

Wednesday Jan 16, 2019 #

6 AM

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

7 AM

running (wilmore park loop) 43:00 [2]
shoes: nike rival 3

clear park road and semi-snowy asphalt paths for variety

1 PM

nordic track warm up/down 15:00 [1]

running (indoors wood floor) 24:00 [1]
shoes: adidas adizero rc

about 2-3m of jogging interspersed w strength intervals

running strength conditioning 12:00 [2]

sets between run recovery - 10, 10, 15, 20, 10 burpees, 1m plank, 1m plank walk, 1m j-jacks, 1m left side leg lifts, 1m right side

Monday Jan 14, 2019 #

10 AM

running (pavilion at lemay) 15:00 [2]
shoes: new balance 1400 v3

warmup on track

treadmill 35:00 [3]
shoes: new balance 1400 v3

7 x 3min @ 7:41 pace w/ 2 R standing/walking

Sunday Jan 13, 2019 #

7 AM

running 53:00 [2]

tylenol purchase and delivery to Joan's house. awkward running and route finding in rutted side streets.

11 AM

running (ymca track) 30:00 [2]
shoes: adidas bounce pr

too crowded to do anything else

3 PM

running strength conditioning 25:00 [1]

light arms x 3, plank routine, something continues to be wrong w biceps attachment at shoulder and aggravated by snow moving but managed 7 inclined pushups when wham!

4 PM

nordic track 25:00 [1]

Saturday Jan 12, 2019 #

7 AM

running 30:00 [2]
shoes: inov-8 arctic talon 275

wet snow, tire tracks

8 AM

running strength conditioning (snow shoveling) 25:00 [1]

w plywood board, shovel is at other house

5 PM

nordic track 30:00 [1]

6 PM

walking 30:00 [1]

pacing, telephone call

C • Pacing on the phone?? 6

Friday Jan 11, 2019 #

4 PM

running 50:00 [2]
shoes: adidas adizero xt trail

nice snow run. the streets had just the right amount of cush.

5 PM

running strength conditioning 15:00 [1]

snow shoveling w a plywood board, official daily upper body dose.

C • Plywood board??!? 6

Thursday Jan 10, 2019 #

5 AM

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

7 AM

running (carondolet y) 52:00 [2]
shoes: nike speed rival

first in prak, then in Y w 5 str at end. coming back outside i was tempted to run some more, but thought it wiser ot to push it, given yesterdays experience

2 PM

rock climbing (gym) 40:00 [1]

Wednesday Jan 9, 2019 #

Note

pushed too hard this morning, was catatonic for a good part of the day. fighting off a bug too. just hope its not the BIG one everyones been getting

C • 4x300 m at R pace is pretty... 2

7 AM

running (pavilion at lemay) 20:00 [2]
shoes: new balance 1400 v3

warmup and strides indoor track

treadmill (pavilion at lemay) 15:00 [4]
shoes: new balance 1400 v3

2 x 5 min tempo

running (pavilion at lemay) 15:00 [5]
shoes: new balance 1400 v3

4 x '300' @ R pace. doing these mini workouts just to stay in shape for the regular workouts later. another way of saying that would be that these are plenty hard enough for now.

Tuesday Jan 8, 2019 #

7 AM

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

half hr in carondolet park at dawn, then in recplex: 3 laps x 5, interspersed w ea each set respectively of 20 burpees, assisted pushups (hard!), mountain climbers, bird dogs

3 PM

biking (castlewood trails) 35:00 [2]
shoes: bike - ritchey breakaway

one relaxed loop of paved and dirt to end up by steps, carried up adjacent crumbled concrete steps so as not to impede traffic, then rode very steep paved hill to cap it off

Monday Jan 7, 2019 #

11 AM

running (wilmore park loop) 50:00 [2]
shoes: nike terra kiger

gravel track -mile is from gate to msd equip per mmr, and 1.25 round trip fr there to hvac at metro. phone makes everything seem laborious tho, prob will keep for emrgency use on runs only.

4 PM

biking (wilmore park loop) 30:00 [2]
shoes: bike - ritchey breakaway

happy to sneak this in before dark

Saturday Jan 5, 2019 #

11 AM

running (bdb track) 45:00
shoes: adios boost 3 v.3

(4) 300 + 150 w 2R between everything except 3R @ last 300
30, 1:07, 30, 1:07, 31, 1:05, 29, 1:05

4 PM

treadmill (gym) 20:00 [2]

a little track and ell but mostly progressive on tmill

5 PM

running strength conditioning (weights at gym) 30:00 [3]

Friday Jan 4, 2019 #

6 AM

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

3 PM

running (castlewood trails) 52:00 [2]
shoes: nike speed rival

road shoes- trail were bothering the top of my foot. mindful footfall. rollercoaster w cutoffs allows a lot of different loops.

Thursday Jan 3, 2019 #

6 AM

running (barefoot wd flr) 15:00 [2]

that might put an end to my indoors running, had to dig a big chunk of wood out of the bottom of foot

9 AM

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

went to the softest surface available to me and the foot seemed ok.

3 PM

obtacle course/parcours 40:00 [2]

mosstly at the clmbing gym, walking w weights, pushups, overhanging climb (attempts!) interpsersed w burpees and easy jog

Wednesday Jan 2, 2019 #

10 AM

running (castlewood trails) 1:10:00 [2]
shoes: nike terra kiger 2

including full and partial loops of rollercaster and landfill gravel perimeter road...well, new phone says 6 mi @ 12... guess i dont have to worry about my easy run being too fast!

Tuesday Jan 1, 2019 #

7 AM

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

10 AM

nordic track 30:00 [1]

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