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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 7 days ending Nov 30, 2014:

activity # timemileskm+m
  running5 5:21:52
  biking4 1:45:00
  orienteering1 1:00:00
  walking3 50:00
  yoga2 30:00
  'weight' training2 20:00
  Total9 9:46:52

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MoTuWeThFrSaSu

Sunday Nov 30, 2014 #

6 AM

walking warm up/down 15:00 [1]
shoes: new balance fresh foam

7 AM

running 1:15:00 [2]
shoes: new balance fresh foam

recovery run, warmup then to bridge over 44 and back along wilmore park/gravel track

Saturday Nov 29, 2014 #

Event: SLOC - Turkey-O
 

orienteering 1:00:00 intensity: (5:00 @1) + (20:00 @2) + (20:00 @3) + (15:00 @4)
shoes: la sportiva bushido

1 hr. score-o at grafton. looking for a nice adventure run rather than trying to amass points, so did a long run along the bluff, missing the first control and having to double back (done by many) but then settling down into a good groove thang - hardly any controls on the way back and a furious downhill run finish to come in on time.

great view over the river at the turn around point. then a bobble when i mistook the number of 1 control for another circle. The circles were tiny and the map was very dense in color - very hard to read w/ or w/o bifocals. But a beautiful day and a fun event.

running warm up/down 15:00 [1]
shoes: la sportiva bushido

running hills 1:00:00 intensity: (20:00 @2) + (20:00 @3) + (20:00 @4)
shoes: nike wildhorse 2

hill repeats on a dirt track recommended by the Young's.
about same length as chubb, maybe more even grade
8:54, down 6:33, 8:39, down 5:07 kick started downhilsl to simulate race

then portion of above that eliminated flat soggy section
5:40, down 4:07, 5:51, down 4:03, 6:03, down 4:20
C • Should of done the 3 hour 2

running intervals 15:00 intensity: (12:00 @2) + (3:00 @4)
shoes: nike wildhorse 2

some drills and strides. Busidos w cushy insoles were dymamite in soggy terrain. Wildhorses had their problem even on the dirt track - best for smooth dry dirt and gravel track.

'weight' training 10:00 [1]

strength - planks, pushups, hip lifts

biking 10:00 [1]

wouldn't mention it if it didn't refresh the legs so much. to church.

Friday Nov 28, 2014 #

walking warm up/down 25:00 [1]

Note

Looked at results of every St. Louis area thanksgiving day 5k race I could find. 7 races with 11,000 participants. Granted, many of these people are out to support the cause and gain a little fitness. But the fastest times I found for 55-59 were 19:33, 19:45, 20:09 - for a downhill 3 miler - and 21:09, 21:46 for a regular 5k.

For 60-64 the results were even sparser. Out of all those races there was just one time that was faster than mine, Bill Wagner 21:06. I'm not patting myself on the back, on the contrary, I am a little perturbed by the results. Maybe the good runners don't show up for Thanksgiving...or maybe there aren't any left to show up?

...so just for grins, I looked up a Chicago CARA 5k result from last April. Nothing eye-popping but much better. 20:29, 20:50, 21:19, 21:27. 21:55. Another CARA race in april had a 19:25. Refreshing reality check.
C • Consistent with expectations 3

biking 15:00 [2]

Thursday Nov 27, 2014 #

running race 1:01:52 intensity: (15:00 @1) + (25:00 @2) + (21:52 @4)
shoes: adidas adios boost

same old, same old. 5k, flat, asphalt but nice loop thru the woods, 30 and windy in places. 21:52

'weight' training 10:00 [1]

planks , pushups etc. during football game commercials

Wednesday Nov 26, 2014 #

biking 20:00 [2]

w/ bus to fathers. gravel track w wet snow - a little taste of adventure.
5 AM

walking warm up/down 10:00 [1]

yoga warm up/down 10:00 [1]

salute to sun did great job of getting my knees on track. Before: discomfort and uncertainty. After: good to go (more or less)

running warm up/down 10:00 [1]
shoes: new balance fresh foam

Tuesday Nov 25, 2014 #

biking 40:00 [2]

tj/rei run

biking 20:00 [2]

back and forth to printers a couple of times

Monday Nov 24, 2014 #

yoga 20:00 [1]

running warm up/down 20:00 intensity: (10:00 @1) + (10:00 @2)
shoes: new balance fresh foam

running tempo 1:05:00 intensity: (15:00 @1) + (20:00 @2) + (15:00 @3) + (15:00 @4)
shoes: adidas adios boost

flat, but to be expected day after hard rest and the intimidating big wind at 39 degrees . purpose was to get something race pace in before-/ mini taper for thurs. 5k.

to track, some pavement. @ track, 1 mile at 7:07 did not feel satisfactory. then 2 x 200 @ 40. 2R and 800 @ 3:17, 3:19 felt a little forced. felt best on the pavement on the way back, which might be the best scenario.

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