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Training Log Archive: matzah ball

In the 7 days ending Sep 17, 2016:

activity # timemileskm+m
  running10 6:08:46
  rock climbing2 1:25:00
  garden work3 1:05:00
  biking2 40:00
  running strength conditioning1 30:00
  yoga1 20:00
  Total19 10:08:46

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Saturday Sep 17, 2016 #

7 AM

running warm up/down 18:00 intensity: (10:00 @1) + (5:00 @2) + (3:00 @4)
shoes: skechers go run 4 - 2

quick visit to track to do some 'real' speedwork. these shoes are losing pop quickly, only 160 miles on them.

running intervals 20:00 intensity: (14:00 @2) + (6:00 @5)
shoes: adidas adios boost

so switched shoes. so much better. 8 x 200 w/ 1:35-1:45R. Purpose was to turbocharge my runs a bit. Considering the rock climbing last night, the high humidity and lack of practice these were ok. 43, 42, 42, 40, 41, 41, 41, 39.
9 AM

running 40:00 intensity: (5:00 @1) + (10:00 @2) + (5:00 @3) + (20:00 @4)
shoes: adidas boston boost 2

over to wilmore for a xc meet, fartlek speed intervals at 5k pace or better to run to vantage points, a couple of min breather and off again. pretty wiped out by the end of the 2nd race.

Friday Sep 16, 2016 #

2 PM

running 45:00 intensity: (15:00 @1) + (25:00 @2) + (5:00 @3)
shoes: adidas boston boost

warmup earlier this am, then to very soggy park w lots of standing water this pm. 4 x 100 strides at end.
3 PM

rock climbing 45:00 [1]

Thursday Sep 15, 2016 #

6 AM

running warm up/down 20:00 [1]
shoes: adidas boston boost

superslow jog thru park/cemetery
8 AM

garden work 30:00 [1]

serious hacking, shoveling and wheelbarrow

Wednesday Sep 14, 2016 #

6 AM

running warm up/down 25:00 intensity: (10:00 @1) + (15:00 @2)
shoes: adidas boston boost

warmup at slu track
7 AM

running intervals 35:00 intensity: (20:00 @2) + (15:00 @4)
shoes: adidas adios boost

6 x 600 @ 5k w 2R at slu track. 2:30, 2:26, 2:27, 2:21. 2:26, 2:25.
feel like i need to do some speedwork, but my legs didnt have it today.
3 PM

running strength conditioning 30:00 [1]

2 sets bridges, plank series, supermen, pushups, upper body light weights, wall w's
6 PM

garden work 20:00 [1]

various times - garden. hacking at a weed shrubs roots w pickax, for example.

Tuesday Sep 13, 2016 #

6 AM

running 1:05:00 intensity: (10:00 @1) + (25:00 @2) + (20:00 @3) + (10:00 @4)
shoes: adidas adios boost

Castlewood, not sure this was best use of time, got caught in heavy traffic on way back. More of a run than a workout. Turns out all i had w me were Cascadias or my old speedwork shoes, so went w speedwork since they were Adidas and worked out pretty good, tho i dont remember 'love' trail being this rocky. Just ran up and down a few times. and then around.
8 AM

garden work 15:00 [1]

Monday Sep 12, 2016 #

Note

Chuck Zeiler Metropolis, Ill. 62 43:42 7:02 O'Fallon Firecracker 10k 2016 20th (so lots of good runners up front)

Bobby Williams, GO St. Louis,Half marathon 2016 Male • 60 - 64 (prob 64) 1:33:16 (7:08 pace)
C • ?? 4
7 AM

yoga 20:00 [1]

10 AM

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

garden - even this short time is a great leg stretcher and knee pain seems to have subsided
2 PM

biking 30:00 intensity: (15:00 @1) + (15:00 @2)
shoes: bike - ritchey breakaway

joyride up gravel track to metro, dogleg back thru streets

Sunday Sep 11, 2016 #

7 AM

running warm up/down 25:00 [2]
shoes: adidas boston boost 2

8 AM

running race 45:46 [4]
shoes: adidas boston boost 2

10k - 2 loops in Arnold city park. 7:22 pace. Flat, no traffic, woods, pretty good course. 60 degrees,calm. First competitive 10k i can remember running. Reasonably happy, pushed fairly well without going out too fast and a slight negative split. Nobody to run with, 3 together first 400, then hs sophomore motored off into the distance at 6min pace, after a while I passed the other guy and that was it except for the 5k walkers on the second loop.

Good to train/race at a longer distance and hopefully now a 5k will seem like a sprint.
10 AM

running warm up/down 30:00 intensity: (10:00 @1) + (20:00 @2)
shoes: adidas boston boost 2

strawberry creek nature area in arnold for cooldown. deadly slow at first since achilles was killing me and i was already thinking 'is this it? surgery?' nice peaceful and refreshing patch of woods, but trails very poorly maintained, and I couldn't help remembering what most people in the Fenton/Arnold area look like, and making an unfortunate but probably valid connection.
2 PM

rock climbing 40:00 [1]

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