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Training Log Archive: matzah ball

In the 7 days ending Jan 20:

activity # timemileskm+m
  running8 3:06:48
  running strength conditioning3 1:18:00
  treadmill2 40:00
  rock climbing1 40:00
  walking1 30:00
  elliptical machines2 25:00
  biking1 20:00
  nordic track1 15:00
  Total15 7:14:48

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Saturday Jan 20 #

9 AM

running 20:00 [2]
shoes: adidas boston boost #3

Warmup in lindenwood college belleville gym and strides outside. warm enough that i could have just stayed outside.

running 6:48 [5]
shoes: adidas takumi sen boost

So want to say this was a tempo mile but it was a race. So I still have good speed at 400, but at 800 a ton of bricks falls on my back. I can train out of this though, so....
10 AM

running 15:00 [3]
shoes: adidas takumi sen boost

....I need more long intervals and tempo pace runs, therefore drove to a nearby park and did 3 x 4:30 intervals at tempoish pace. whatever that is these days. w/ 1 min rest.
11 AM

rock climbing 40:00 [1]

stopped by upper limits downtown on way back...could tell i hadn't been to the gym for many weeks, my forearms were destroyed in short order. not sure I'm going to renew my membership, since i dont know how much I'll be able to/want to climb. Prob go w the punch passes.

Friday Jan 19 #

11 AM

running 30:00 [2]
shoes: nike terra kiger

castlewood flats. legs still sore from wed - overdid it.
1 PM

walking 30:00 [1]
shoes: nike terra kiger

short trail walk w j and g and the dogs

Thursday Jan 18 #

3 PM

running 20:00 [1]
shoes: nike zoom

'recovery' jog that was prob slower than i've ever run. good sun at wilmore park.

Wednesday Jan 17 #

7 AM

running (indoor track at slu) 35:00 intensity: (25:00 @2) + (10:00 @5)
shoes: nike zoom

abbreviated warmup, 4 strides before and after. 4 x 400 - almost 2 laps around the rounded rectangle. 1:24, 1:24, 1:27, 1:30. 3R. wiped me out.

elliptical machines 15:00 [2]

cool down
4 PM

treadmill (gym) 20:00 [2]
shoes: adidas adios boost

warmup and some jog bet wts. slow but w 4-5% grade. and i noticed that the trmill has a downhill feature, might try that to see what it does to speed

running strength conditioning (weights at y) 35:00 [2]

Tuesday Jan 16 #

running (indoors wood floor) 15:00 [3]
shoes: new balance 1400 v3

quick warmup, drills, added bounds and sprint starts

Monday Jan 15 #

8 AM

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

headed out into the terrific north wind, but got too warm at the same time, and couldn't adjust on the fly. couldn't take off wind jacket without exposing head for instance, didn't plan well this time. neighborhood streets were less windy. maybe a little fatigued.
10 AM

running strength conditioning 23:00 [1]

nike light arms, core and some squat var. Tone disappears so quickly, need to do more often.
6 PM

biking (trainer) 20:00 [2]

7 PM

running strength conditioning 20:00 [1]

dvd yoga w joan. wow, am scrunched. even sitting up straight was hard.

Sunday Jan 14 #

8 AM

nordic track 15:00 [1]

4 PM

running (indoors track at Y) 10:00 [2]
shoes: nike zoom

treadmill 20:00 [3]
shoes: nike zoom

according to JD 8:30 pace at 3% is equiv. of 7:13/mi. so, i'll call it soft tempo.

elliptical machines 10:00 [2]

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