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Training Log Archive: matzah ball

In the 7 days ending Dec 22, 2015:

activity # timemileskm+m
  running8 5:35:00
  biking6 2:40:00
  yoga2 55:00
  running strength conditioning2 30:00
  walking1 20:00
  Total17 10:00:00

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Tuesday Dec 22, 2015 #

6 AM

running intervals 50:00 intensity: (10:00 @1) + (30:00 @2) + (10:00 @5)
shoes: NB ffZante

speedwork group. 3 sets of 600, 2R, 200 w 3R between sets

brutal to jump into these after such a pleasant jog over.
2:05 total (84 at the 400) then 37
2:07 (85) then 39
2:09 (86) then 41

then on the way to Metro station had a conversation w a nice security guard and city policeman about why i ran over the tracks to get to the station. Apparently its not the thing to do. Did not even try to explain 'its the shortest route' and 'the backstreets are more pedestrian friendly'. Just stuck with 'I'm sorry, I didn't know any better, and I won't do it again'. When he asked where I was coming from, I said workout on SLU track and he looked down at my legs and running shoes, obviously convinced. Finally a chance to 'let my legs do the talking'!
C • Nice workout 4
7 AM

running strength conditioning 15:00 [1]

hurdle mobility 5 variants, walking lunges, jump forward-jump up, inchworms w pushups, sideways squat walk
2 PM

running warm up/down 40:00 intensity: (20:00 @2) + (20:00 @3)
shoes: adidas boston boost 2

sun was out, legs a bit tight and the feel good run from the bus stop to the track too short, so a shakeout run seemed in order. wilmore park and gravel track to chippewa, about 7:45/8 min pace
3 PM

biking 25:00 [1]
shoes: bike - ridley x-fire

relaxing spin to food pantry. one more opportunity to soak up these rays. great day.

Monday Dec 21, 2015 #

7 AM

running 40:00 [3]
shoes: skechers gorun4

warmup, then to wilmore for loop around lake in beautiful skyscape of squalls, scudding light clouds and patches of free sky. drills and strides.
10 AM

yoga 30:00 [1]

some before run, bunch of stuff after.
3 PM

biking 20:00 [1]
shoes: bike - ridley x-fire

misc. short trips

Sunday Dec 20, 2015 #

7 AM

running 20:00 [1]
shoes: adidas boston boost 2

warmup w drills
9 AM

running 1:15:00 intensity: (45:00 @2) + (30:00 @3)
shoes: adidas boston boost 2

recplex, lots of rollers

Saturday Dec 19, 2015 #

Note

keep rolling back my plans...maybe i just need a couple of days off.
11 AM

biking 10:00 [1]
shoes: bike - ridley x-fire

to garden to take sheets off chard

Friday Dec 18, 2015 #

6 AM

running 25:00 [2]
shoes: NB ffZante

indoors w drills, 5 stairs

yoga 25:00 [1]

Thursday Dec 17, 2015 #

9 AM

running tempo 1:00:00 intensity: (5:00 @1) + (15:00 @2) + (10:00 @3) + (30:00 @4)
shoes: adidas boston boost 2

40 min tempo on gravel track. slow start into the north wind, and muscles felt stiff, 7:35 mile, but then speeded up to 7:15-7:20 w good arm action.
3 PM

biking 30:00 [2]
shoes: bike - ridley x-fire

garden, to cover chard w sheets, and grocery store.
4 PM

running strength conditioning 15:00 [1]

nike, kind of mindless since I've watched this so many times, but helps me get thru it.

Wednesday Dec 16, 2015 #

3 AM

walking warm up/down 20:00 [1]
shoes: skechers gorun4

maybe these midnight sessions let me sneak some more training into recovery

running warm up/down 25:00 [2]
shoes: skechers gorun4

indoor drills, some quick starts
10 AM

biking 1:00:00 intensity: (20:00 @1) + (20:00 @2) + (20:00 @3)
shoes: ridley xfire w trailer

lots of great vegetables left at city greens thanks to our extended season. heavy trailer on way back.
3 PM

biking 15:00 [1]
shoes: bike - ridley x-fire

printers

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