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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 7 days ending Apr 16, 2016:

activity # timemileskm+m
  running11 6:41:00
  orienteering1 45:00
  running strength conditioning3 40:00
  yoga2 30:00
  walking2 25:00
  running drills1 10:00
  biking1 10:00
  Total17 9:21:00
averages - weight:142lbs

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Saturday Apr 16, 2016 #

2 AM

walking 15:00 [1]

isomnia
7 AM

running warm up/down 30:00 intensity: (15:00 @1) + (15:00 @2)
shoes: adidas boston boost 2

warnup at home and at park
9 AM

orienteering 45:00 intensity: (10:00 @1) + (25:00 @2) + (10:00 @3)
shoes: adidas boston boost

new park for me, and new map, all quite nice, but /i had spent too much time warming up (???), it was hot already, and I was worried about my energy level for the track. I had already dowgraded to an easy run, and when I found I was quite rusty and it was taking too much time, I bailed about halfway.
11 AM

running intervals 25:00 intensity: (7:00 @1) + (8:00 @2) + (5:00 @3) + (5:00 @5)
shoes: adidas adios boost

worried about energy level, especially for the first 600. some chocolate helped. Actually I hit the JD times without problem, even exceedig them (target time in parantheses):

600 - 2:08 (2:08) 3R
400 - 1:24 (1:24) 2:30R
300 - 1:02 (1:04) 2R
200 - 39 (43) !:45R (took a bit longer because I wanted to run w/ the wind:))
100 - 17

if this had included the 800, and started with 2:30R it probably would have lived up to JD's 'high-stress' designation, but as it was I felt pleasntly surprised how comfortable I was. Enjoed the workout, like to try it at BP speed:)
C • Really nice job 2

Friday Apr 15, 2016 #

7 AM

running 45:00 intensity: (10:00 @1) + (25:00 @2) + (10:00 @3)
shoes: NB ffZante

progressive - some indoors walking and then form running, then a bit later cemetery loop and street lawns by garden. home w strides.

running strength conditioning 10:00 [1]

mostly hurdle mobility
9 AM

walking 10:00 [1]

dog walk, most too slow to log

Thursday Apr 14, 2016 #

1 AM

running warm up/down 15:00 [1]
shoes: skechers gorun4

insomniac shuffle
10 AM

yoga 15:00 [1]

running strength conditioning 15:00 [1]

11 AM

biking 10:00 [1]
shoes: bike - ritchey breakaway

gotta keep those germinating lettuce seeds moist
4 PM

running 15:00 [2]
shoes: adidas adizero rc

another little mantenance drill, feeling a little flat - they drew a lot of blood at the docs office yesterday?

Wednesday Apr 13, 2016 #

Note
weight:142lbs

holding steady
5 AM

running warm up/down 15:00 [1]
shoes: nb 908

indoor wakeup. hamstring feels better, may have been resolution rather than onset I felt yesterday, since its been noticeable for quite some time. I hope.
6 AM

running drills 10:00 [1]

catchup marker
8 AM

running intervals 1:03:00 intensity: (28:00 @1) + (15:00 @2) + (20:00 @5)
shoes: adidas boston boost 2

Wanted more rest before weekend events and felt like running, so thought why not? Short warmup, to track, strides and moving drills, intervals, then walk break to J's house (not logged) and very easy jog home. Ice achilles on arrival.

4 x 1200 @ 3k/5k pace with slight kick on last lap, 3min R(mostly walking)

1:43, 1:44, 1:34.....5:01 total
1:43, 1:44, 1:34.....5:01 total
1:40, 1:42, 1:36.....4:58 total
1:45, 1:44, 1:34.....5:03 total

about 6:40 pace for the total distance

Tuesday Apr 12, 2016 #

7 AM

running warm up/down 35:00 intensity: (15:00 @1) + (20:00 @2)
shoes: skechers go run 4 - 2

indoors warmup w drills, then loop through wilmore. snowy egret. dogs chasing geese away from puddles in ball field.

as usualslow going after layoff and/or rest day
4 PM

running 1:00:00 intensity: (10:00 @1) + (40:00 @2) + (5:00 @3) + (5:00 @5)
shoes: adidas boston boost

long way to track and back. feeling quite beat up, but know from experience that if you keep at it, uss. you get energized. not so much this time. High hamstring particularly troubling, so I skipped the 200TT. As it was I felt the hamstring throughout each of the 200's I did. In my condition, not sure the TT would have been any faster. outdoors, sunny, 60, swirling wind.

rounded to nearest .5, 3minR: 37.5, 37, 36.5, 37

Monday Apr 11, 2016 #

5 AM

yoga 15:00 [1]

running warm up/down 15:00 [1]
shoes: skechers gorun4

running strength conditioning 15:00 [1]

Sunday Apr 10, 2016 #

3 PM

running 1:23:00 [2]
shoes: nike wildhorse 2

cliff cave trails. 1 sinkhole had particularly many redbuds blooming in it.

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