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Training Log Archive: matzah ball

In the 7 days ending Jul 5, 2016:

activity # timemileskm+m
  biking6 5:10:00
  running4 1:59:10
  walking3 1:25:00
  garden work2 1:00:00
  running strength conditioning2 45:00
  hiking1 40:00
  yoga1 20:00
  Total18 11:19:10

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Tuesday Jul 5, 2016 #

5 AM

biking 1:20:00 intensity: (20:00 @1) + (1:00:00 @2)
shoes: bike - ridley x-fire

some indecision about where to go, opted for the neighborhood ride, up river des peres a bit then over to grants trail, a hill at the turnaround and a short turnout in some memorable fog-shrouded trees. lots of riders on grants
8 AM

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

garden/pantry
9 AM

garden work 30:00 [1]

pulling bermuda. 3 x time logged
C • Invasives 5
6 PM

walking 20:00 [1]
shoes: NB ffZante

pacing

Monday Jul 4, 2016 #

5 AM

yoga 20:00 [1]

walking 40:00 [1]

tree walk in wilmore
2 PM

running strength conditioning 20:00 [3]

squats, single leg, front and side planks, superman, light upper body

Sunday Jul 3, 2016 #

5 AM

biking 1:50:00 intensity: (50:00 @1) + (50:00 @2) + (10:00 @3)
shoes: bike - ritchey breakaway

al foster, st. paul, kiefer, castlewood, river scene, stop at cedar bluff for hike, got turned around on some connector trails, ended up heading back to castlewood and had to retrace, al foster.
7 AM

hiking 40:00 intensity: (25:00 @1) + (15:00 @2)
shoes: adidas boston boost 2

cedar bluff, power walk hills. every time I come here it seems longer than 2 miles. but thats what the sign says. the west line back to the river is sweet running. too bad I was walking.

Saturday Jul 2, 2016 #

6 AM

biking 1:20:00 intensity: (40:00 @1) + (35:00 @2) + (5:00 @3)
shoes: bike - ridley x-fire

RDP path to riverfront casino, Jefferson Barracks, back to Grants trail, RDP path, 3 repeats on st. marcus hill.

Friday Jul 1, 2016 #

5 AM

running 32:00 [2]
shoes: adidas boston boost 2

loop in wilmore, not as soggy as I was anticipating. calves hurt, but decided to give it a go. may be time for a rest period.
6 AM

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

garden

Thursday Jun 30, 2016 #

7 AM

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

8 AM

garden work 30:00 [1]

1 PM

walking 25:00 [1]
shoes: NB ffZante

pacing, hoping to get calves to loosen up
3 PM

running strength conditioning 25:00 [1]

Wednesday Jun 29, 2016 #

6 AM

running warm up/down 42:00 intensity: (10:00 @1) + (17:00 @2) + (15:00 @3)
shoes: adidas takumi sen boost

warmup at track @ 7:45 pace (jumped in w others, otherwise would not have been that fast), then cooldown at MoBo garden. but i dont think thats going to be a routine, not sure running is even allowed, especially where i was running.
At least according to one gardener who ran after me yelling, (and I yelled after him about his holier than thou attitude:) but then came back and apologized for yelling (and then I apologized for running through his bed). We shook hands and hugged, so all was well for now.
7 AM

running intervals 30:00 intensity: (10:00 @1) + (12:00 @2) + (8:00 @5)
shoes: adidas takumi sen boost

BP style workout at track:
7 x 100 @19 w/ 30 sec R - 3R after set, then
200 @ 36, 2R
300 @ 1:02, 3R
400 @ 1:26, 3:30R
300 @ 1:00, 2:30R
200 @ 39, 2:30R
100 @ 17, 30secR
100 @ 17

intend to do a couple of 600's either later today or in the next few
3 PM

running intervals 15:10 intensity: (8:00 @1) + (5:00 @3) + (2:10 @5)
shoes: NB ffZante

Epilogue. this was stupid, but I felt like i had to go do the 600 that I skipped in this mornings ladder. 2:10

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