Attackpoint - performance and training tools for orienteering athletes

Training Log: kadley

In the last 7 days:

activity	#	time	miles		km		+m		load
Track workout	2	1:29:59	8.46	(10:38)	13.61	(6:37)	4	2c	410.6
Road Running	2	1:23:16	7.49	(11:07)	12.05	(6:54)	17		295.0
Trail Running	1	1:20:14	4.62	(17:22)	7.43	(10:47)	125		240.7
Strength	1	45:00						1c	135.0
Stretching	1	1:01	0.04	(25:34)	0.06	(15:53)			1.0
Total	6	4:59:30	20.61		33.17		147	3c	1082.3

1:33

0:00

Tuesday May 26 #

6 AM

Track workout warm up/down 8:07 [2] 0.6 mi (13:31 / mi)
ahr:113 max:140

Track workout intervals (Chester HS) 21:46 [5] 2.5 mi (8:42 / mi)
ahr:138 max:156 1c

VO max intervals: 5 x 800 with starts every 5 min, recovery was whatever was left after doing the 800 m, approximately 40 sec.

4.21, 4.14, 4.25, 4.18, 4.28

Felt good, but would not have wanted to do another 800.

Track workout warm up/down 11:41 [3] 1.03 mi (11:20 / mi)
ahr:156 max:168

Cool down with Joe, with a 100 m pickup at the end.

Monday May 25 #

7 AM

Road Running 36:20 [3] 3.01 mi (12:04 / mi) +13m 11:55 / mi
ahr:143 max:153

Sunday May 24 #

7 AM

Stretching warm up/down 1:01 [1] 0.04 mi (25:34 / mi)
ahr:103 max:108

Road Running tempo 30:06 [4] 3.09 mi (9:44 / mi)
ahr:141 max:162

Rec center 5k #2 on the roads. Friday counted, but this was a fun followup. Had had an epsom salt soak first to loosen muscles and felt good on another cool morning (36F at daybreak). Held a pretty good pace for 30 sec slower than on the track Friday.

Road Running tempo 16:50 [3] 1.39 mi (12:07 / mi) +4m 12:00 / mi
ahr:153 max:175

Cool down with Christian.

Friday May 22 #

6 AM

Track workout warm up/down 13:36 [3] 0.86 mi (15:49 / mi)
ahr:139 max:158

Track workout race (Chester HS) 29:35 [5] 3.1 mi (9:33 / mi) +4m 9:30 / mi
ahr:152 max:169 1c

Virtual 5k rec center race. At the track with Christian and Joe. Cool morning at 40F, nice and fresh. Reaching for 9 min/mi and looking for under 30 min total. On target for the first mile but lost focus on the second and drifted slower. Recovered for mile 3 and finished okay for a satisfactory time, two minutes faster than trial a couple weeks ago.

C • All out 3

Track workout warm up/down 5:14 [2] 0.37 mi (14:09 / mi)
ahr:121 max:149

12 PM

Strength (Rec Center) 45:00 [3]
1c

Outdoor workout with Jordan. Squats and upper body moves with light (5 and 10#) dumbbells. An F-35 flyover occurred during the session, but seemed to have missed their target -- the local hospital -- and went several miles to the west.

Wednesday May 20 #

8 AM

Trail Running 1:20:14 [3] 4.62 mi (17:22 / mi) +125m 16:01 / mi
ahr:101 max:144

Run with Molly down the rail trail and then around Muckross, some on trail and some bushwacking.

« Earlier

Next Up

0w, 4d: Al-O-ha Youth Orienteering Festival - postponed Y
14w, 5d: Billygoat 42, Pond Mountain Natural Area ?
20w, 4d: Crooked Compass Adventure Trek ?
All Upcoming

Training Targets

May 1–31 (31d)
Total	45:00:00
actual:	22:28:41	49%
projected:	26:48:03	59%
Trail Running + Road Running + O - competition + O-course Training + Trail Race + Track workout + Off Trail Running + Road Race			120mi
actual:			90.5mi	75%
projected:			107.9mi	89%

Jan 1 – Dec 31 (366d) Less total time this year to back off body damage; switch to calendar year except for skiing. Doing hills more than ever, but tracking the count is inconvenient.
Total [1-5]	500:00:00
actual:	165:26:21	33%
projected:	411:54:35	82%
Trail Running + Road Running + O - competition + O-course Training + Backpacking + Trail Race + Track workout + Off Trail Running + Hiking + Road Race [1-5]			1000mi
actual:			294.2mi	29%
projected:			732.6mi	73%
Track workout [1-5]					38c
actual:					14c	36%
projected:					35c	92%
Strength [1-5]					65c
actual:					24c	36%
projected:					60c	92%