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Training Log Archive: matzah ball

In the 7 days ending Nov 18, 2017:

activity # timemileskm+m
  running11 4:35:45
  running strength conditioning2 58:00
  nordic track2 45:00
  rock climbing1 45:00
  elliptical machines1 17:00
  Total15 7:20:45

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Saturday Nov 18, 2017 #

7 AM

running warm up/down 20:00 [2]
shoes: ON Cloudflow

running 25:45 intensity: (17:00 @3) + (8:45 @5)
shoes: new balance 1400 v3

strides, 2k @ 5k pace, cooldown. 67 degrees, 90% rh, 13mph headwind on 2nd k. Course was out and back w a circle turnaround but the finish was about 80m from the start so had to estimate the 1k point on the fly.

8:43, fairly even estimated splits considering wind and uphill section, I thought its was a pretty speedy effort but works out to a 21:45 5k pace, so really I was not anywhere near the goal pace. Still a long way to go. The NB racing flats feel pretty good on asphalt.
5 PM

running (misc) 10:00 [1]

Friday Nov 17, 2017 #

11 AM

running (trail) 40:00 [2]
shoes: adidas boston boost #4

castlewood short loop

Thursday Nov 16, 2017 #

6 PM

nordic track 25:00 [1]

7 PM

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

Wednesday Nov 15, 2017 #

6 AM

running warm up/down (SLU track) 28:00 [2]
shoes: new balance 1500

7 AM

running intervals 24:00 intensity: (12:00 @2) + (12:00 @5)
shoes: adidas adios boost

8 x 400 at 5k race pace. very optimistically, 1:37, if I can solve the 5k mystery. times given minutes second interval/rest
140/158
137/132
135/152
133/133
136/139
135/130
136/115
134
suprised to find that posture and breathing need the most work.
1 PM

running warm up/down (treadmill) 6:00 [2]

rock climbing (gym) 45:00 intensity: (35:00 @1) + (10:00 @2)

I did about 10 minutes of faster up and down climbing on easy wall.

Tuesday Nov 14, 2017 #

5 AM

running strength conditioning (am core and stretch) 30:00 [1]

10 AM

running (trail) 47:00 [2]
shoes: nike terra kiger

castlewood - loving this marriage between trail running and trail house.

Monday Nov 13, 2017 #

1 PM

running warm up/down (socks wood floor) 10:00 [1]

4 PM

nordic track 20:00 [1]

Sunday Nov 12, 2017 #

Note

tips to get ready for upcoming:
pre -
watch what you eat (a little)
don't worry, fitness is a process
harden legs on asphalt
easy workout week of A race
run every training step mindfully
2 a days are ok, esp w cross training

racetime-
spend warm up relaxing
foresee race form and attitude
line up in front
best race flats
stay upright
5 AM

running 20:00 [2]
shoes: new balance 1400 v3

indoor warmup and fast-paced neighborhood streets. Feel like pretty good racing flats now, guess the foot is on the mend.

running 20:00 [2]
shoes: adidas adios boost

streets and pocket park laps. some good shoes that still have life in them.
3 PM

running 10:00 [2]

sprints n drills
4 PM

elliptical machines (gym) 17:00 [2]

running strength conditioning (weight machines) 28:00 [1]

mostly upper body w focus on shoulder blades

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