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Training Log Archive: matzah ball

In the 7 days ending Nov 11, 2017:

activity # timemileskm+m
  running8 4:26:00
  running strength conditioning2 45:00
  rock climbing1 40:00
  Total10 5:51:00

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SuMoTuWeThFrSa

Saturday Nov 11, 2017 #

8 AM

running race (race for home 5k) 1:02:00 intensity: (40:00 @2) + (22:00 @4)
shoes: nike speed rival

Another tune up race tempo run - I hope! 22:22 in ever rolling tower grove park. 7:12 pace - wth? I'd be lying if I said this felt easy either, had a hard time holding on to the posse of 11 years olds I was with. Shook their hands and congratulated them after the race.

Friday Nov 10, 2017 #

5 AM

running warm up/down (socks wood floor) 15:00 [2]

11 AM

running 25:00 [2]
shoes: ON Cloudflow

quick shakeout on FP trails

Thursday Nov 9, 2017 #

6 AM

running strength conditioning (am core and stretch) 25:00 [1]

Wednesday Nov 8, 2017 #

6 AM

running (SLU track) 50:00 intensity: (10:00 @1) + (30:00 @2) + (10:00 @5)
shoes: adios boost 2

good workout. 5 x 300 @ 5k race pace w/ 1R, fairly consistent
1:10,1:12, 1:12, 1:11, 1:12
3:40R
4 x 200 @ 5k kick speed w/ 2R
38, 41, 40, 39
7 AM

running strength conditioning 20:00 [1]

hurdle drills inc. over and under, inchworms, sideways crawl pushups, jump jump hops, forward backward lunges, sideways lunges
8 AM

running (art museum loop) 40:00 [1]
shoes: ON Cloudflow

run/walk w sis and the dogs. run/sprint across the hill and meadows, walk/recover at bushes and bridges:)

Tuesday Nov 7, 2017 #

9 AM

running 30:00 [3]
shoes: ON Cloudflow

indoors wu, then to polling place thru parks. surprised it went so quick.

Monday Nov 6, 2017 #

3 PM

running 10:00 [2]

warmup drills on bouncy climb gym floor

rock climbing (gym) 40:00 [1]

climbed well but ran out of gas quickly

Sunday Nov 5, 2017 #

7 AM

running (wilmore park loop) 34:00 [2]
shoes: ON Cloudflow

super slow w 4 very moderate strides. 70 degrees w 90%rh made this a steam bath.

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