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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 7 days ending Feb 17:

activity # timemileskm+m
  running7 5:22:00
  running strength conditioning3 1:05:00
  nordic track2 55:00
  rock climbing1 40:00
  walking1 30:00
  treadmill1 5:00
  Total13 8:37:00

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SuMoTuWeThFrSa

Saturday Feb 17 #

Note

Lots of rain in the forecast. The only thing worse than running Castlewood Cup 15k on muddy trails is having the thing cancelled because of muddy trail.
6 AM

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

7 AM

running 47:00 [2]
shoes: adidas adizero xt trail

wilmore easy in light wet snow. ear freezing where snow landed o n it. beautiful snow scene. shoes stayed dry, good for the conditions. didnt need the built in gaiters but would be good in any accumulation.

Friday Feb 16 #

3 PM

running 1:00:00 intensity: (43:00 @2) + (17:00 @4)
shoes: adidas boston boost #4

cruise intervals on 3 pavilions, wilmore. 40 and sunny for one of my favorite workouts. 5:33, 5:35, 5:36. hid my jacket under trash can, gave it a wash when i got home.
6 PM

running strength conditioning (light upper body) 20:00 [1]

arms, yes, but mostly 'upper core' esp. upper back and shoulder girdle

Thursday Feb 15 #

7 AM

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

TOO hot! in spite of my 90 degree t

nordic track 30:00 [1]

10 AM

walking 30:00 [1]

w sis at botanical garden...not too hot for walking

Wednesday Feb 14 #

8 AM

running (bdb track) 40:00 intensity: (32:00 @2) + (8:00 @5)
shoes: adidas adios boost

6 x 300 w/ 3R. 104,102, 104, 103, 103, 104
3 PM

running (trail) 40:00 [2]
shoes: nike terra kiger

a little more trail time and strength training at the same time. 20 minute warmup on connector then up midway by bounding uphill (tired, so not as impressive as it sounds) walking a little bit to catch breath and repeating.

Tuesday Feb 13 #

3 PM

running (wilmore park ) 45:00 [2]
shoes: nike speed rival

Monday Feb 12 #

6 AM

running strength conditioning (am core and stretch) 20:00 [1]

12 PM

treadmill 5:00 [2]

rock climbing (gym) 40:00 [1]

saw a guy at the gym easily my age or older warming up on a 10. then climbing overhanging 11c. pretty cool!
7 PM

nordic track 25:00 [2]

Sunday Feb 11 #

11 AM

running 1:00:00 [2]
shoes: inov-8 arctic talon 275

indoors warmup then carondolet park/recplex loop. 21 is really not that cold. had to shed the mid-layer. unfortunately too hammered for long drive to orienteering meet, just glad to get a run in.

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