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Attackpoint - performance and training tools for orienteering athletes

Training Log: kadley

In the last 7 days:

activity # timemileskm+m
  O - competition2 1:44:25 5.39(19:23) 8.67(12:02) 245
  Strength2 1:10:00
  Road Running2 1:09:17 6.29(11:01) 10.13(6:51) 56
  O-course Training1 1:02:27 2.77(22:33) 4.46(14:01) 211
  Trail Running3 57:51 3.53(16:24) 5.68(10:12) 174
  Total8 6:04:00 17.98 28.93 686
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Monday Apr 24 #

Note

Getting cars sorted out today. Sold the Porsche for just about what I paid for it 29 years ago. Bought a brand new diesel VW Golf that had been on hold at the dealer since 2015. It's got the updates to correct the emissions issue. Got that for $5K off the sticker price plus a 162k mile warranty. Next: sell the old diesel back to VW.
4 PM

Road Running 33:53 [2] 3.08 mi (10:59 / mi) +1m 10:59 / mi
ahr:138 max:153

Loosening up after the weekend.

Road Running hills (Rec center) 16:54 [3] 1.09 mi (15:32 / mi) +55m 13:25 / mi
ahr:121 max:148

Across the river and up the hill. Good intentions, but discovered an energy deficit.

Sunday Apr 23 #

8 AM

Trail Running warm up/down 22:00 [2] 1.59 mi (13:50 / mi) +52m 12:34 / mi
ahr:118 max:176

Jog to start.
9 AM

O - competition race (West Point) 46:05 [4] 4.48 km (10:17 / km) +144m 8:52 / km
ahr:148 max:169

Day 2 Brown. Right off, control 1, looked for control at top of reentrant at top of hillside. But reentrant kind of continued across flat and resumed some more. So off 20 m and 2 min looking in the wrong direction before I figured it out. Then bang-on for the next 3, taking the road to 4 as I figured I could run that faster than Harriman's rocky ground. Probably a good choice for me. Second problem was 5, which looked on the map to be in a flat saddle. Turns out a piece of a contour was covered by the circle and it was on the end of the shoulder. Two more min there. Then good for the rest, passing someone to the next control and having him on my heels to the end. Good motivation, including up and over the hill to the Go control, figuring if he was going to follow me I might as well make him suffer. To the finish on the sidewalk as far as possible, with only a little running in the sand.

Happy with the result, more like I'm looking for. Picking up speed, good endurance (for a short course), but more to go.
10 AM

Trail Running warm up/down 17:57 [2] 1.07 mi (16:50 / mi) +12m 16:16 / mi
ahr:118 max:128

Cooling off around the parking lot.

Saturday Apr 22 #

9 AM

Trail Running warm up/down 17:54 [1] 0.87 mi (20:35 / mi) +110m 14:46 / mi
ahr:92 max:127

O - competition race (West Point) 58:20 [4] 4.19 km (13:55 / km) +101m 12:25 / km
ahr:140 max:160

Brown course. Mislead by hazard area in front of #3, saw tape on bushes and thought they represented the same area that was on the map. That was incorrect and went past the control down the hill a little. Then searched left and right before going back up and finding it. Six min lost there. Okay until #6 which was one of several cliffs down in a thicket; 2 min there.

Good route L to #7. Also to #8 where I went down the reentrant on the R side. This was a better route than straight, as I dropped to the right elevation and cut across the contour to the flag; which in fact was on a dubious cliff amongst many big ones. To #10 over the top and down the reentrant which nicely pointed to the control. Rest were okay but slower than I'd like, although the run-in at 26 sec was fine.

Thursday Apr 20 #

9 AM

Road Running 18:30 [3] 2.12 mi (8:44 / mi)

Short, quicker run on the rail trail.

Strength (Rec center) 30:00 [3]

Balance: dynadisk one foot, squats 2 feet
Pullups 7 w/25# extra
Leg presses 15 @ 180#, 12 @ 270#, calf presses 15 @ 270#
Incline crunches 5 w/10#, 5 no extra
Dumbbell presses 15 & skull crushers 15 w/10#
Ski erg 500 m increasing tempo 40->70 2:21
Abs/Ads usual 15 reps
Sumo squats 15 @ 25#
6 PM

O-course Training race (Norwattak) 1:02:27 [3] 4.46 km (14:01 / km) +211m 11:20 / km

Training course by Steve. Didn't push too hard with races this weekend at West Point. Goofed by pulling up short going to #6 and looping back almost to the prior control to relocate. That was 11 min lost.

Wednesday Apr 19 #

5 PM

Strength (Skiing strength) 40:00 [3]

Day 2 Core, 2 sets:
Mountain climbers 50
Burbees with vertical jump 10
Core hold with shoulder press 3# 25
Leg side raises balanced on other leg 15 each side
Shadow boxing with 3# dumbbells 100
V-ups 20
Bicycle crunches 100

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