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Training Log Archive: matzah ball

In the 7 days ending Sep 16:

activity # timemileskm+m
  running8 4:40:00
  elliptical machines2 1:36:00
  running strength conditioning3 1:15:00
  Total13 7:31:00

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Saturday Sep 16 #

7 AM

running (wilmore/gravel track) 50:00 [3]
shoes: adidas boston boost #4

26 minute steady middle section, starting at 7:40 mile ending 7:10. tough.
10 AM

running (trail) 44:00 [2]
shoes: nike wildhorse 2

castlewood state park w sis #2. slow but tough hills.

Friday Sep 15 #

6 AM

running 27:00 [2]
shoes: adidas boston boost #4

pocket park/cem - 6 x 80m strides

Thursday Sep 14 #

running 10:00 [2]

indoors test of hoka clifton. they do protect the ball of my foot, but to much of a culture shock. Will look for a lighter version of that idea, see if that helps. meanwhile my saucony kinvara are on the way to galveston.
7 AM

running 34:00 [2]
shoes: adidas boston boost #4

wilmore in the fog
3 PM

running strength conditioning 25:00 [1]

Some of the usual stuff, but venturing into arm rehab territory. Assisted pushups, wall pushups, even a front plank without a murmur. Very encouraging, will step it up a little every day.

Wednesday Sep 13 #

6 AM

running (track) 45:00 [2]
shoes: adidas boston boost #4

3 PM

elliptical machines 34:00 [2]

lct

Tuesday Sep 12 #

running (indoor track) 40:00 [2]
shoes: skechers go run 4 - 2

when i acknowledged to myself that things were hard, and i had to overcome, run perked up. haven't often had struggle like this. function of coming back i suppose.
4 PM

running strength conditioning 20:00 [1]

some weights at gym

Monday Sep 11 #

10 AM

running 30:00 [1]
shoes: nb 908

hardly worth the drive to forest park, but i did keep sis company on her on-off walkjog. then stride drill, and some jogging. got me out the door.

Sunday Sep 10 #

3 PM

elliptical machines 1:02:00 intensity: (10:00 @1) + (25:00 @2) + (22:00 @4) + (5:00 @5)

ell and drills wu/cd, strides on indoor track. ball of foot hurt from untoward encounter w trail rock, so revisited progressive treadmill run but upped ante a bit. Besides I am a convert, where else in St. Louis can you run uphill for half an hour essentially without stopping? Esp. at speed on a consistent grade and surface.

continuous run @ 10% grade , (22 min) starting w 3 min @ 3.6mph, then 2 min at ea. .2 mph up to 5.2 then 3 min @ 5.4

then 4 x 45s @ 10% at 6.0, 6.2, 6.4, 6.6, w/ 1 1/2R
4 PM

running strength conditioning 30:00 [1]

weights, same as usual but at least had the right arm go thru the motions along w the left on the pullup and press up.

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