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Training Log Archive: matzah ball

In the 7 days ending Feb 10:

activity # timemileskm+m
  running4 3:26:00
  walking1 45:00
  nordic track1 30:00
  running strength conditioning1 10:00
  Total7 4:51:00

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Saturday Feb 10 #

9 AM

running 27:00 intensity: (15:00 @2) + (12:00 @5)
shoes: adidas adios boost

quick warmup and then 1.6m trail race at Brommelsiek to benefit Libery cross country program. Nice course in that a little after a mile when you are hurting it becomes mostly flat/downhill. Very twisty/turny/rolling. Shade under 8 min pace a tad disappointing, but cold and terrain account for it. CORRECTION: 7:28 pace since it was a 1.6 mile. Feel much better about that time. Very fun race.

running 36:00 [3]
shoes: nike terra kiger

After 1.5 mile, changed shoes, which took a bit of time triple knotted in the cold, and jumped onto the 5 mile course around the 1 mile mark. Tried to keep a tempo feeling pace, pretty successful except for a few rough patches between the 3.5 and 4.5 mile markers where legs gave out, the cold made them feel a bit sore and stiff, maybe should have worn long pants for this.

Still undecided if I dodged the full blown cold/flu, but barring setback, back into full swing training.

Friday Feb 9 #

11 AM

walking 45:00 [1]
shoes: nike wildhorse 2

castlewood trails w sis and bro in law

Thursday Feb 8 #


4 PM

nordic track 30:00 [1]

Wednesday Feb 7 #

9 AM

running 38:00 intensity: (15:00 @1) + (15:00 @2) + (8:00 @5)
shoes: adidas adios boost

quick workout at pavilion recplex. nice consistent warmup on track, then 200, 300 x 4, 200 @ 6 min pace w 3R on treadmill

then off for day of carpentry. needed an off week from running anyway

Tuesday Feb 6 #

3 PM

running (wilmore park ) 30:00 [2]
shoes: nike speed rival

super slow, shakeout run inspired by sun to get out which then was obscured by clouds.

Monday Feb 5 #


spent most of day framing an interior wall. tricky, cut carpet, set floor plate, locate ceiling plate loc w extended level. etc. new respect for real carpenters.

Sunday Feb 4 #

7 AM

running (wilmore park loop) 48:00 [2]
shoes: adidas boston boost #4

took a long time to warm up

then 3-4 minute refueling break at home. wish i had know about nuun when i tried to run trail marathons and ultras on water and cliff bars.

running (cemetery park loop) 27:00 [2]
shoes: adidas boston boost #4

series of roller hills w moderate speed on the ups
6 PM

running strength conditioning (core and single leg) 10:00 [1]

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