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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 7 days ending Feb 3:

activity # timemileskm+m
  running7 4:51:00
  running strength conditioning3 1:40:00
  orienteering1 40:00
  elliptical machines1 30:00
  nordic track1 20:00
  biking1 15:00
  treadmill1 5:00
  Total13 8:21:00

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Saturday Feb 3 #

2 AM

running (indoors wood floor) 10:00 [1]

insomniac jog
11 AM

running (castlewood tempo loop) 44:00 intensity: (23:00 @2) + (21:00 @4)
shoes: adidas adios boost

Benchmark for tempo loop on castlewood trails by river.
About a mile from tunnel to parkingm, then about 1k down road to boat launch and back up on path to p.l., then the mile back to the tunnel.

7:09, 5:02 (8 min pace so either distance is off or slowed down dramatically), 7:27. Consistent w current patterns, will work on evening out pace.

Friday Feb 2 #

9 AM

elliptical machines 30:00 [2]

treadmill 5:00 [2]

10 AM

running strength conditioning (arms) 25:00 [1]

Thursday Feb 1 #

5 AM

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

lower back still racked up fr tilling
6 AM

running (cemetary park loop) 42:00 [2]
shoes: nike zoom

tough, pretty tired and besides the lower spine pain many of the muscle/pelvic girdle attachments are sore.

Wednesday Jan 31 #

6 AM

running (SLU track) 40:00 intensity: (30:00 @2) + (10:00 @5)
shoes: adidas adios boost

4 strides before and after. did about 9 200's at 47-48 alternating w 200 jog @ 75-80. this kept the pressure on, good workout
11 AM

orienteering 40:00 [2]
shoes: nike terra kiger

very easy run on castlewood floodplain following and looking for features. one manmade object was unmistakable: a huge rusting and ancient tractor-like contraption...had never seen that before.

then more carpentry at the house, and carrying old cabinets down to deck. long physical day!

Tuesday Jan 30 #

6 AM

running (indoors wood floor) 15:00 [2]
shoes: nike zoom

shakeout jog for the sore muscles
3 PM

running (wilmore gravel track) 50:00 [2]
shoes: nike zoom

Monday Jan 29 #

7 PM

nordic track 20:00 [1]

biking 15:00 [1]

Sunday Jan 28 #

7 AM

running 1:30:00 [2]
shoes: adidas boston boost #4

metro and back to walgreens on gravel track, then a couple of laps of wilmore w BRRG and another lap around the block at home to round up the time.
2 PM

running strength conditioning (arms and core) 45:00 [1]

showdown in the OLS garden: 2 tillers vs. a whole lot of bermuda grass

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