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Training Log Archive: matzah ball

In the 7 days ending Jul 1, 2017:

activity # timemileskm+m
  biking6 4:36:00
  running3 2:10:00
  garden work2 50:00
  running strength conditioning2 50:00
  rock climbing1 40:00
  yoga1 20:00
  Total13 9:26:00

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Saturday Jul 1, 2017 #

6 AM

biking (mostly paving) 36:00 [2]
shoes: bike - ritchey breakaway

to garden, then to wilmore park thru parks/side streets. after run, retraced my steps.

running (grass) 40:00 intensity: (25:00 @2) + (15:00 @4)
shoes: adidas boston boost #4

wu w strides
2 x 42-45s @ mile pace (uphill) 2R
2 x 3 pavilions loop @ 5k pace 5:25, 2R, 5:23, 2:30R
2 x 42-45s @ mile pace (uphill) 2R
1 PM

running strength conditioning (arms) 15:00 [1]

ub light,pushups, triceps press, wall w's

Friday Jun 30, 2017 #

8 AM

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

garden/pantry

Thursday Jun 29, 2017 #

6 AM

biking 1:00:00 [2]
shoes: bike - ritchey breakaway

al foster and back, up paved trail bluff? and back. paved trail is like Woods not as steep but more sustained and no cars and no houses. nice.
7 AM

garden work (hoeing) 25:00 [1]

Wednesday Jun 28, 2017 #

6 AM

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

warmup, up tempo laps at end. strides.

running (SLU track) 35:00 intensity: (20:00 @2) + (15:00 @5)
shoes: adios boost 2

a little out of sync, but basically I did the following at around mile race pace...felt pretty strong and generally relativelly short rests
2 x 200 then 800
2 x 200 and 400 (800 cut short when I tried to hold my breath at mower!)
1 200 and 800ish
2 x 200 and 400
4 PM

running strength conditioning 35:00 [1]

reverse lunge, speed squat, lateral jumps, mountain climbers, up and out jacks, burpees, pistol squats, bridges, 4 move side planks, 4 move forward planks, 4 move supermen

Tuesday Jun 27, 2017 #

10 AM

biking 55:00 [1]
shoes: bike - ritchey breakaway

had an errand out west, but got out to castlewood a little later than had wanted. mid-morning weekday crowds look like a weekend anywhere else. took the trail along the river and had to walk through a number of sand sections and deadfall. tired now, so it must have served its purpose.

Monday Jun 26, 2017 #

6 AM

yoga 20:00 [1]

8 AM

biking 10:00 [2]
shoes: bike - ritchey breakaway

to garden

garden work 25:00 [1]

maker for a couple of hours. hands and knees weeding, plank like simulcrum?

Sunday Jun 25, 2017 #

Note

only climbed once in the last 3 weeks, and once (a couple of days together) in the 3 weeks before that.
6 AM

running (trail) 30:00 [3]
shoes: adidas boston boost #4

castlewood office connector, grotpeter loop. pushing near tempo a bit, new theory - make every running minute count.
7 AM

biking (trail then road) 1:40:00 [2]
shoes: bike - ritchey breakaway

quick warmup out and back to rr tunnel before run. then after run to rr tunnel again continueing on to al foster, the great st. pauli girl road hills and back on reis in very bottom of big ring. wow. bike is in my future.
1 PM

rock climbing (gym) 40:00 [1]

going a little overboard, hope i dont regret it

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