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Training Log Archive: matzah ball

In the 7 days ending Oct 17:

activity # timemileskm+m
  running8 6:20:00
  running strength conditioning2 57:00
  walking1 25:00
  biking1 25:00
  Total11 8:07:00

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Saturday Oct 17 #

7 AM

running 25:00 [2]
shoes: hoka rincon

warmup, drill and cooldown. some in nikes.

running 1:15:00 [4]
shoes: Nike Next 4%

shoe store personnel said not to run in these, my most self-indulgent shoe purchase ever, before race day, but that didnt seem like a good idea for ordinary times, and even less now, when 'races' might never happen. I bought them because I was not sure I could run long on asphalt without something like them, and I think the proof was in this pudding.

Anyway, roughly 9.5 mile tempo run on asphalt loop in cemetery, 2 laps = 1.04 miles. There was a 47:45 minute or so 10k embedded in there. Slowed dramatically at the end, so some adjustment needed to complete half marathon distance.

1 mile 8:02 pace
2 8:05
2.5 7:48 (mispunch)
3.5 7:48
4.5 7:42
5.5 7:48
6.5 7:58
7.5 7:54
8.0 8:30 (mispunch)
9.0 8:30
4 PM

running strength conditioning (Arms) 22:00 [1]

running strength conditioning (Abs) 10:00 [1]

6 PM

walking 25:00 [1]

Friday Oct 16 #

9 AM

running (queeny park trails) 45:00 [2]
shoes: pegasus trail

Thursday Oct 15 #

10 AM

running (francis park grass loop) 40:00 [2]
shoes: adidas boston boost 6

Wednesday Oct 14 #

4 AM

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

7 AM

running (castlewood trails) 1:10:00 [2]
shoes: pegasus trail

Exhausted, had to walk some steep ups.

Tuesday Oct 13 #

7 AM

running warm up/down 35:00 [2]
shoes: adidas boston boost 6

trouble w not having a formal training schedule might be that if you feel dead in the water, you have nothing to steer to. Tea and a little chocolate helped.
11 AM

running (francis park ) 30:00 [4]
shoes: adidas boston boost 6

'run - bike - run' around the paved hilly/rolling perimeter. Meant to be a tempo workout. Warmup and one lap @ 9:15, which translates to 7:24 pace. Weird because it felt difficult in a slow way.

biking (francis park ) 25:00 [3]
shoes: bike - ridley x-fire

5 laps averaging 4:20, for total bike of 20:40. includes transitions. Bike felt relaxing, in contrast to runs.
12 PM

running (francis park ) 15:00 [3]
shoes: adidas boston boost 6

lap @ 9:23, 7:30 pace. cooldown on grass.

SUMMARY run - bike - run Francis Park 1.25 mile loop:
Run 1 - lap 9:15 (7:24 pace)
T1: 1:40
Bike 20:40 (5 laps @ av. 4:20, 3:28 m/m pace)
T2 1:50
Run 2 - 9:23 (7:30 pace)

Monday Oct 12 #

7 AM

running (garden via gravel track) 45:00 [2]
shoes: hoka rincon

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