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Training Log: kadley

In the last 7 days:

activity # timemileskm+mload
  Strength5 3:18:00570.0
  O - competition1 3:11:45 10.96(17:30) 17.64(10:52) 579862.9
  X-C Skiing2 2:18:21 16.72(8:17) 26.9(5:09) 120415.0
  Stretching6 53:00
  Track workout1 39:56 4.05(9:52) 6.52(6:08)146.8
  Road Running1 4:58 0.28(18:03) 0.44(11:13) 29.9
  Total16 10:26:00 32.0 51.5 7012004.7
  [1-5]10 9:25:00
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Wednesday Nov 22 #

6 AM

Stretching 9:00 [0]

Gentle stretch this morning. Hamstring calmed down overnight.

Tuesday Nov 21 #

10 AM

X-C Skiing (Craftsbury) 1:23:19 [3] 16.84 km (4:57 / km) +97m 4:49 / km
ahr:126 max:152

Good conditions on a 1.1 km loop on the upper and lower fields. Couple laps no poles.
Some recent natural snow, but not enough to ski. Snowmaking accumulated a pile which looks to be extended towards the race loop.
Hamstring was bothering me on the way up. Luckily had a banana left in the car which was quite cold. Sat on it for awhile and that worked well until I got hungary and it disappeared.

Monday Nov 20 #

7 AM

Stretching 9:00 [0]

5 PM

Strength (Rec center) 23:00 intensity: (8:00 @0) + (15:00 @3)

Did some stretching and then onto the ski erg.
500 m warmup
500 m balanced on the dynadisc
300 / 300 m balanced on each leg
900 m back on both legs
6 PM

Strength (Exercise class) 50:00 [3]

Legs, arms and core. Felt much better after the workout. However, did try the ab wheel off my toes afterwards and overloaded the abs. Oops.

Sunday Nov 19 #

10 AM

Road Running warm up/down 4:58 [2] 0.28 mi (18:03 / mi) +2m 17:39 / mi
ahr:88 max:103

11 AM

O - competition race (Blue Hills Traverse) 3:11:45 [4] 17.64 km (10:52 / km) +579m 9:20 / km
ahr:111 max:160

Took this a little easy, as I felt a bit off on my leg and I have a 5k coming up Thursday. A half dozen minor errors, most serious on 20 where I went a little past and got confused by the stone wall I didn't see on the map, 2 min. The worst was when we got into the scout camp and I couldn't distinguish the leanto shelters from the same sized boulders on the map. Touched on 2 other spur/rock face controls for other courses before I spotted ours, 4 min, for a total of 10 min lost.

Pretty sore at the end. Hamstring cramped going to 20, after the long climb to 19, but I walked it out for a half minute and it settled down.

Liked the course, with several good route choice challenges. Only complaint was the mapping around 23 with the leantos and microscopic trails buried in the boulders. And the fence, too. But a fairly good day.

Saturday Nov 18 #

7 AM

Stretching 8:00 [0]
(rest day)

Resisting temptation to run today with Boston run tomorrow. Hopefully won't get trashed for Turkey run later in the week.
Fitting new snowmobile for gooseneck hitch for grooming. Machine is huge -- longer than the Bombi and 4' to edge of the skis.

Friday Nov 17 #

7 AM

Stretching 10:00 [0]

5 PM

Strength (Rec center) 20:00 [3]

Simple workout to loosen up from yesterday.
On the ski erg for 2,000 meters
500 warmup
500 balanced on the bosu ball
400 balanced on one leg on the bosu
600 balanced on both legs again

Step ups onto bench with 15# kettleballs
Side lunges with 20# kettleball
9 PM

Stretching 8:00 [0]

Thursday Nov 16 #

6 AM

Stretching 9:00 [0]

7 AM

Track workout warm up/down 8:15 [3] 0.79 mi (10:27 / mi)

Track workout intervals 15:35 intensity: (1:20 @3) + (10:29 @4) + (3:46 @5) 1.5 mi (10:23 / mi)
ahr:170 max:190

Alternate easy/hard for 200m
59, 48, 1.20, 59 -- a little too fast on the second segment
then 1 mile with pickups on the 100 m straights

Track workout warm up/down 16:06 [3] 1.76 mi (9:09 / mi)

9 AM

Strength (Exercise class) 45:00 [3]

Class then 10 each single leg Romanian dead lifts, no wgts. Good for balance, next time with wgts -- probably make balance easier.
3 PM

X-C Skiing (Craftsbury ) 55:02 [3] 10.06 km (5:28 / km) +23m 5:24 / km
ahr:122 max:144

Yes! On snow. Saw skiers yesterday on the website, so brought up my gear and scraped off the summer CH10. Had skiing on the lower field and a little on the upper for a 1/2 k loop. Groomers actively moving snow and likely will have more tomorrow and this weekend.
5 PM

Strength (Craftsbury ) 1:00:00 [3]

Stretches, then body exercises. 10/10/20/40 progression like the other day doing squats, pull-ups, dumbbell rows and calf raises. Looking forward to DOMS Saturday.

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Training Targets

Nov 1–30 (30d)
YETI month 7
Trail Running
+ Road Running
+ O - competition
+ O-course Training
+ Trail Race
+ Track workout
+ Off Trail Running
+ Hiking
+ Road Race [1-5]
110mi
actual:67.8mi61%
projected:92.5mi84%
Total [1-5]50:00:00
actual:30:16:1060%
projected:41:16:3582%
Roller skiing [1-5]30mi
X-C Skiing [1-5]50km
actual:26.9km53%
projected:36.7km73%

Jan 1 – Dec 31 (365d)
Full year 2017
Total [1-5]500:00:00
actual:421:38:1584%
projected:472:04:4494%

May 1 – Apr 30, 2018 (365d)
YETI full year end April 30, 2018
Total [1-5]550:00:00
actual:294:35:1353%
projected:521:57:4494%

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