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Training Log Archive: matzah ball

In the 7 days ending Jan 11, 2020:

activity # timemileskm+m
  running10 4:58:00
  running strength conditioning3 1:00:00
  walking2 50:00
  biking1 40:00
  nordic track1 15:00
  Total17 7:43:00
averages - weight:148lbs

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Saturday Jan 11, 2020 #

10 AM

running (indoors wood floor) 15:00 [2]
shoes: adios boost 4

followed by some 'sorely' needed ITB massage

Friday Jan 10, 2020 #

11 AM

running (bdb track) 25:00 [3]
shoes: adios boost 3 v.3

drills and 4 x 300 as progressive strides @ 1:15. had read about doing strides as long as 300, and was hyped, but honestly would have been better off w 100 strides and then some mod pace 300's. oh well i'm in the bonus for this week.
12 PM

nordic track 15:00 [1]

11 PM

running strength conditioning (core) 15:00 [1]

Body weight. Hyped up from late meeting w cocoa to wake up from afternoon nap. oops.

Thursday Jan 9, 2020 #

5 AM

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

6 AM

running (queeny park trails) 40:00 [2]
shoes: nike terra kiger

Lot of time on grass, ooh feet. From pretty dark to dawn.

Wednesday Jan 8, 2020 #

Note
weight:148lbs

not a disaster, this will come down towards spring, in fact may be muscular in part.
11 AM

running (in and out warmup) 25:00 [2]
shoes: adios boost 3 v.3

4 PM

running (bdb track) 45:00 [4]
shoes: adios boost 3 v.3

just started running and after a 2:19 and 2:09 lap in lane 4 (425m +/-)
went into tempo mode without stopping - where 1:56 is 7:15 pace
2:02, 1:59, 1:58 2R
1:53, 1:57, 1:55 2R
1:53, 1:57, 1:55 5R jog
then 4 x 200 w 1:15R @45, 43, 44, 43
5 PM

running strength conditioning 20:00 [2]

shoulder routine w 2.5# pasta jars, squat jumps (3 sets of 10 - tough), bicep curl, 1 legged pushups, mountain climbers, tricep press and squat raise

Tuesday Jan 7, 2020 #

12 PM

running (castlewood trails) 35:00 [2]
shoes: nike terra kiger 2

Super slow, only calling it 2 for da rock n roll.

Monday Jan 6, 2020 #

7 AM

running strength conditioning 25:00 [1]

1 PM

biking (gravel track and road) 40:00 [2]
shoes: bike - ridley x-fire

Sunday Jan 5, 2020 #

walking 30:00 [1]
shoes: ON Cloudflow

walk w Joan
6 AM

running 20:00 [2]
shoes: hoka challenger atx

indoors/outdoors.
7 AM

running (forest park) 53:00 [3]

1 loop w the 8:45 pace group, but pacers gps ranged from 8:41 to 8:30 to 8:21 miles. most went on to run more, good start for me.
12 PM

walking 20:00 [1]
shoes: hoka challenger atx

walk w Joan
4 PM

running (francis park ) 30:00 [2]
shoes: adios boost 3 v.3

Flat grass w some stride outs

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