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Training Log Archive: matzah ball

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  running8 5:25:00
  garden work3 1:15:00
  rock climbing1 55:00
  walking1 30:00
  yoga1 25:00
  Total14 8:30:00

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Saturday Sep 24, 2016 #

6 AM

running 1:00:00 intensity: (10:00 @1) + (20:00 @2) + (30:00 @3)
shoes: adidas boston boost 2

to gravel track for 4 mile tempo. 1st mile 7:30 something. last mile even slower. I could go w all kinds of excuses (still dark, pulled back muscle, bad ankle and foot mechanics) but this is way off. I just hope its the lower edge of a upward tilting plateau rather than a trough or a precipice.
8 AM

garden work 45:00 [1]

larger marker for 3 hours

Friday Sep 23, 2016 #

6 AM

running warm up/down 30:00 intensity: (15:00 @1) + (10:00 @2) + (5:00 @3)
shoes: adidas boston boost 2

after a very creaky 10 second-short test lap, decided to postpone tempo run. drills and strides.
7 AM

garden work 15:00 [1]

low level marker

Thursday Sep 22, 2016 #

Note

pulled a shoulder/back muscle carrying sacks of vegetables from the garden.
7 AM

running 35:00 [2]
shoes: adidas boston boost 2

easy run in wilmore, a tad cooler this am. good pace considering. out the door w/o hesitation was key.

Wednesday Sep 21, 2016 #

7 AM

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

was going to do 1k's along gravel track, but got there late and traffic across rdp and humidity were both murderous
9 AM

running 40:00 intensity: (10:00 @1) + (14:00 @2) + (16:00 @4)
shoes: new balance 1500

so went to recplex and did 4 x 1k w/ 2R on treadmill. a little soft on 1st one while i fiddled with the dials (1.5 incline to compensate for belt pull), was mostly at 7 min/mile pace. though that felt pretty hard...maybe just adjusting to treadmill. then dribbled up and dn bb court for cooldown
10 AM

garden work 15:00 [1]

3 PM

rock climbing 55:00 [1]

Tuesday Sep 20, 2016 #

6 AM

yoga 25:00 [1]

10 AM

running 40:00 [1]
shoes: adidas boston boost 2

superslow run in kirkwood park w sis. good to have company and sis didn't really slow me down, this soupy summer weather is getting old.

Monday Sep 19, 2016 #

walking 30:00 [1]
shoes: la sportiva mutant

rest day, even a lot of slow walking too much (more like a couple of hours).

Sunday Sep 18, 2016 #

7 AM

running 1:00:00 intensity: (10:00 @1) + (50:00 @2)
shoes: adidas boston boost 2

indoors warmup, then grinder along gravel track to metro and back
2 PM

running 30:00 [1]

barefoot running indoors...surprised how quick time went by, feels therapeutic

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