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Training Log: matzah ball

In the last 7 days:

activity # timemileskm+m
  running6 5:19:00
  walking3 2:20:00
  rock climbing1 55:00
  yoga1 25:00
  running strength conditioning1 15:00
  Total12 9:14:00
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2:41
0:00
MoTuWeThFrSaSu

Sunday Dec 4 #

8 AM

running 1:04:00 [2]
shoes: adidas boston boost #4

38 degrees, overcast w drizzle, bug still under the radar. Cliff cave! Green bushes! Soft footfalls on fallen leaves and moist earth! Beauty!

Saturday Dec 3 #

8 AM

running 1:00:00
shoes: adidas boston boost

felt a current of energy when I got up, scrambled like heck to catch the wave and stay on it. That meant going to the recplex, shielded from the elements and hoping to spare my knee. did warmups, cooldown and most of the recovery time on the indoor track, and intervals on the treadmill per Daniels formula, 4% @ 8.5mph (supposed to be equivalent to 5:45 mile pace).

Felt strong initially, but the long rests included a good bit of pace running, and maxed out toward the end. Not that big of a workout, so maybe not being used to the treadmill, general fatigue and/or a little bug.

2 x '600' i.e. 2:15 5R
2 x '400' i.e. 1:30 4R
2 x '300' i.e. 1:00 3R
3 PM

rock climbing 55:00 [1]

gym

Friday Dec 2 #

11 AM

running 46:00 [2]
shoes: adidas takumi sen boost

test run - shoes, asphalt too hard. about 2 miles of asphalt for hardening off. checked out 'half mile' loop course in cemetery across street, i think its long. maybe i should invest some time and go out w 200' tape.

Thursday Dec 1 #

8 AM

running 43:00
shoes: adidas boston boost #3

indoors warmup, then round trip to J's house thru park
9 AM

walking 30:00 [1]
shoes: nb 908

dog/baby walk. almost sprinting at the end, first time i thought that dog could outrun me, but then i wasn't really ready for it. apparently cold weather rejuvenates all sorts of old dogs.

Wednesday Nov 30 #

7 AM

running 1:06:00
shoes: adidas boston boost #4

Hard for me to get motivated to do speed on these cool mornings, but thats the point w/ several upcoming morning races aptly called 'frostbite'.

Long warmup indoors and on the track, w moving drills and strides.
1200 @ near mile race pace (mispunched clock but this was the session's best)
6R
600 @ 2:14
4R
1mile at 7:22 (this was disappointing but was hammered despite the rest)
3R
2 x 200 @ 40,39 w 2R
9 AM

walking 40:00 [1]
shoes: adidas boston boost #4

dog/baby walk with a lot of power walk and jog - the dog wanted to go, I think she is cold because she is close to 80 human years

walking 40:00 [1]
shoes: adidas boston boost #4

dog/baby walk with a lot of power walk and jog - the dog wanted to go, I think she is cold because she is close to 80 human years
4 PM

running strength conditioning 15:00 [1]

upper body - 2 x nike light u.b., 10 pushups, wall w's

Tuesday Nov 29 #

8 AM

running 40:00
shoes: adidas boston boost #4

various times - indoor warmup x 2 w steps, pocket park short laps
9 AM

walking 30:00 [1]
shoes: nb 908

dog and baby walk

Monday Nov 28 #

7 AM

yoga 25:00 [1]

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Cold weather rejuvenation 3  
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