Training Log: kadley
In the last 7 days:
| activity | # | time | miles | km | +m | load | ||||||
| Strength | 4 | 2:40:00 | 3c | 517.5 | ||||||||
| Road Running | 2 | 2:21:14 | 11.94 | (11:50) | 19.22 | (7:21) | 158 | 522.8 | ||||
| Trail Running | 2 | 1:24:46 | 4.57 | (18:33) | 7.36 | (11:32) | 153 | 196.3 | ||||
| O-course Training | 1 | 48:43 | 2.43 | (20:03) | 3.91 | (12:27) | 92 | 219.2 | ||||
| Total | 8 | 7:14:43 | 18.94 | 30.48 | 403 | 3c | 1455.9 | |||||
| [1-5] | 8 | 6:59:43 | ||||||||||
| averages - weight:165lbs | ||||||||||||
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Wednesday Nov 14 #
7 AM
Road Running (Newport) 45:05 [2] 2.91 mi (15:30 / mi)
Yesterday's snow froze up overnight at 13F. On sidewalks pretty well cleared. Ran half way to the North Pole (45 degrees N) and back. Windy and chilly.
8 AM
Strength 10:00 [3] ***
1c
Dumbbell rows, presses, deadlifts, curls. Leg lift flags.
Monday Nov 12 #
10 AM
Trail Running (Grafton) 26:47 [3] 2.0 mi (13:23 / mi)
Down to Townsend to see a Husqvarna dealer for parts, then stopped at Grafton Ponds on the way back. Covered some of the trails and then off to exercise class.
12 PM
Strength (Exercise class) 50:00
1c
Pretty intense session with Mallory, who keeps the mix going between cardio and strength. Felt pretty good today. Only stumbled on the pushups and burpees, which I do my best to generally avoid due to shoulder issues.
4 PM
Strength 30:00 [2]
Moved half a cord to the basement and restacked. Much more to go.
Sunday Nov 11 #
8 AM
Road Running long (Reservoir Rd) 1:36:09 [4] 9.03 mi (10:39 / mi) +158m 10:06 / mi
ahr:146 max:171
Group run at moderate effort. So much easier to hold a pace when you've got company. Brisk head wind going out, sweet on return.
11 AM
Strength (Trainer) 1:10:00
1c weight:165lbs
Then a session with Adam. Roll, stretch, wgts, battle ropes
Plyo's with ladders, jumps, skater jumps
Plyo's with ladders, jumps, skater jumps
Friday Nov 9 #
11 AM
Trail Running warm up/down 8:09 [2] 0.4 mi (20:22 / mi) +23m 17:20 / mi
O-course Training (Day 2) 48:43 [4] 3.91 km (12:27 / km) +92m 11:09 / km
Rerun of the 2017 brown course with the leaves mostly down. Flowed pretty well, although the map copy I used was a little fuzzy and 1:10, making details hard to decipher. That led to confusion at 7 where I think I cut in too soon. That control is always hard for me to nail down.
Trail Running 49:50 [2] 2.17 mi (22:58 / mi) +131m 19:20 / mi
Went back out to tape a couple controls missing any marker.
- Nov 18 [0w, 3d]: ? - Blue Hills Traverse
- Mar 18, 2019 [17w, 4d]: Y - World Masters Ski Orienteering Championships
- Mar 30, 2019 [19w, 2d]: ? - Raccoongaine Rogaining Festival Depends on snow conditions
- Aug 1, 2020 [89w, 2d]: Y - 17th World Rogaining Championships
Recent Weeks:
| Week Ending | Training hours by intensity | |||||||||||||||||||||||||||||
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| 29 | |||||||||||||||||||||||||||||
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| Oct 21 | |
| Week Ending | Training hours by activity | |||||||||||||||||||||||||||||
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| 29 | |||||||||||||||||||||||||||||
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| Oct 21 | |
| Week Ending | Training miles by activity | ||||||||||
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| 50 | ||||||||||
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