Training Log Archive: matzah ballIn the 7 days ending Nov 19, 2016:
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Saturday Nov 19, 2016 #
7 AM
running 32:00 [2]
shoes: skechers go run 4 - 2
warmup indoors and 1 loop round wilmore lake in hi n wind
3 PM
running 40:00
shoes: adidas takumi sen boost
to track, warmup and drills. then (cheatin' the) wind sprints on the sunny and more protected home stretch. 12 x 100 @ avg. 22 seconds (mile race pace), then 8:00 min pace avg. return (+ jog the 2 turnarounds). Then 1 x 150 w/ 17s 100 finish, before my achilles said no more.
5 PM
running strength conditioning 15:00 [1]
2 x upper body nike, wall w's, 4 pullups, 10 pushups
Friday Nov 18, 2016 #
6 AM
yoga 25:00 [1]
8 AM
biking 20:00 [1]
shoes: ridley xfire w trailer
garden/food pantry. harvested lots of mustard greens thinking they would not do as well as some of the others in the upcoming frost
4 PM
running warm up/down 15:00 [1]
shoes: skechers go run 4 - 2
Thursday Nov 17, 2016 #
6 AM
running intervals 50:00
shoes: adidas boston boost #3
on to camp at Hawn. Had visualized this workout the day before and it was a good venue, and the temps were still cool. 5 x 1000 (approx. distance from walk in campsite parking to pickle creek th) at 2 mile race pace w/ 2R standing and walking. 4:xx??,(mispunch), 3:56, 4:07, 3:51, 4:04 (not sure why the eastbound trips were faster)
8 AM
hiking 38:00 [1]
shoes: adidas boston boost #3
pretty slow go up pickle creek and back w/ bouldering pad
9 AM
bouldering 20:00 [1]
some very desultory bouldering. felt weak and incapable...but I have to keep reminding myself climbing is really just strength and flex training for running.
Wednesday Nov 16, 2016 #
bouldering 50:00 [1]
Bouldering at Elephant Rocks. When I couldn't do the boulder problems (for various reasons) there was micro Yosemite to fall back on: cracks, chimneys, dihedrals. A lot of fun - I'll be back.
This loop is a lot easier than southern Illinois, though not as peaceful. But half the driving, and my affinity for splintered granite is a powerful draw.
This loop is a lot easier than southern Illinois, though not as peaceful. But half the driving, and my affinity for splintered granite is a powerful draw.
9 AM
running 25:00
shoes: adidas adizero rc
track while still a semblance of cool but...the kindling has to dry out before you make a fire. 4 x 100 strides w 1R- 20s, 20, 19, 18
11 AM
running 30:00
shoes: adidas boston boost #3
st. francois park trails by creek - rocky trail and lack of energy made for slow start, better toward end.
Tuesday Nov 15, 2016 #
11 AM
running 1:00:00 [2]
shoes: la sportiva mutant
superslow start gradually building up a little, on the chubb trail w sis. a family tradition now. i noticed that when i walked a bit i wasnt losing ground on her...but a valiant effort since she is still feeling the effects of a hard bike crash
Monday Nov 14, 2016 #
8 PM
yoga 15:00 [1]
Sunday Nov 13, 2016 #
3 AM
running 15:00 [1]
barefoot run indoors. daylight savings only compounded my sleep dyssynchronies.
11 AM
running 1:10:00 [2]
shoes: adidas boston boost #4
cliff cave trails