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Training Log Archive: matzah ball

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  running8 5:20:00
  rock climbing2 1:20:00
  garden work2 45:00
  walking1 30:00
  yoga1 20:00
  biking1 15:00
  running strength conditioning1 15:00
  Total16 8:45:00

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Saturday Oct 22, 2016 #

8 AM

running intervals 55:00 intensity: (20:00 @1) + (15:00 @2) + (15:00 @4) + (5:00 @5)
shoes: adidas boston boost #3

warmup w drills at home, then track

4 x 800 @ 3k/5k pace w 3:30 rest 3:19, 3:20, 3:21, 3:17
5minR
3 x 200 w 2minR 39, 38, 39 stopped when i touched achilles and it was very tender

felt stronger, cool temps helped. bostons 9.5 a little loose (9's were extremely tight) so wore thicker socks, and laced tightly
11 AM

rock climbing 40:00 [1]

Climbed 'road to nowhere', 'brick wall',' tears of frustration', 'flub factor' and 'klutzomaniac' among others. the great thing about climbing, though, is its a good strength and flex workout no matter what you do.

Friday Oct 21, 2016 #

8 AM

garden work 15:00 [1]

marker for 2 hours
11 AM

running warm up/down 15:00 [2]

indoors w drills, sprint starts. couldn't shake the sore calf tho.
3 PM

running 37:00 [2]
shoes: adidas boston boost #3

feeling bottomed out, so ate a half a bar of TJ chocolate. Then went for a run in Wilmore.

Thursday Oct 20, 2016 #

5 AM

yoga 20:00 [1]

10 AM

running warm up/down 10:00 [1]
shoes: NB ffZante

11 AM

rock climbing 40:00 intensity: (20:00 @1) + (20:00 @2)

gym w Jon

Wednesday Oct 19, 2016 #

11 AM

running 35:00 [2]
shoes: adidas boston boost #3

warmup and then back from car place
3 PM

biking 15:00 [2]
shoes: bike - ritchey breakaway

to pick up car between rain fronts.
4 PM

running intervals 35:00 intensity: (15:00 @1) + (10:00 @2) + (10:00 @5)
shoes: adidas adios boost

speedwork - kept coming up w excuses - its too hard, I'm too much in a hole, fatigued, its raining, my achilles feels weird in a place it uss. doesn't, my knee feels wonky - wonder if its the ACL, already ran today, maybe tom. will be better, I can't do the full workout I should be doing, I won't put up numbers good enough for AP:), etc, etc. But the only way to get better is to start somewhere.

warmup, then to track. Alternating 2's (5x) and 4's (4x) w 2 min R
44, 1:33, 41, 1:29, 41, 1:30, 40, 1:29, 40

Tuesday Oct 18, 2016 #

garden work 30:00 [1]

marker for 2+ hours yesterday and 2+ today. not very strenuous stuff, but it could help explain why i'm swamped.
6 AM

running 55:00 [2]
shoes: adidas boston boost #3

to recplex w headlamp, and back. thank goodness this particular manifestation of global warming is on its way out, (St. Louis is a bellwether) or I might have considered going back to CO...like endangered species that have to ascend in elevation to find conditions that approximate their native habitat.
2 PM

running strength conditioning 15:00 [1]

2 x light upper, 2 x wall w, 2 x 10 pushups

Monday Oct 17, 2016 #

9 AM

walking 30:00 [1]

easy walk w baby and dog. still feel hammered. big mistake to do 5k followup to tempo workout.

Sunday Oct 16, 2016 #

running 1:18:00 [2]
shoes: adidas boston boost

to garden through park/cemetery to turn on, and then move sprinklers

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