Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 7 days ending Sep 1, 2018:

activity

time

miles

running

4:30:00

biking

1:30:00

running strength conditioning

1:05:00

nordic track

50:00

rock climbing

40:00

walking

25:00

Total

9:00:00

2:00

0:00

» now

Saturday Sep 1, 2018 #

6 AM

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

turn on water, mostly greenway paths. bike legs are coming back.

9 AM

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

pharmacy, library - gravel track and street. Gateway Cup at Francis today.

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.

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