Training Log: kadley
In the last 7 days:
|activity|| # ||time||miles||km||+m||load|
| ||Trail Race||1|| 3:14:28|| 14.2||(13:42)|| 22.85||(8:31)|| 715||875.1|
| ||Strength||2|| 1:40:00||2c||300.0|
| ||Hiking||1|| 50:00|| 1.9||(26:19)|| 3.06||(16:21)||50.0|
| ||Stretching||1|| 10:00|
| ||Total||5|| 5:54:28|| 16.1|| 25.91|| 715||2c||1225.1|
| ||[1-5]||4|| 5:44:28|
|averages - weight:164lbs|
Hiking (Putney Mountain ) 50:00  1.9 mi (26:19 / mi)
Had a couple hours open between workshop sessions, went for a hike into the Silva Conte wildlife refuge. Nice flat, soft trail, just what I needed.
Came across a guy with a metal detector deep in the woods near the trace of an old foundation. He had just found a copper coin dated 1770. Interesting find!
Strength 1:00:00 
Workout with Adam. All upper body and core. Ankle was okay since we left it alone.
Strength 40:00 
Leg stretches and then upper body work. Rows, pushups, curls, dumbbell presses. 2 x 500 on ski erg at moderate effort.
Then off to see a doctor since my ankle is funny colored.
Today the ankle is more swollen and black, purple and green. Went to the walk-in clinic and got an xray. Nothing there, no surprise. But seems to be a class 3 sprain which puts me out of commission for awhile. PT next week and will see what I can work out. No running, but still will do upper body and core exercises.
Trail Race race (Pisgah 23 km) 3:14:28  14.2 mi (13:42 / mi) +715m 11:51 / mi
Warm, very humid. Good course and organization, trail well marked.
Ran the flats and downhills, power walked up the hills. Worked well and let me pass a bunch of people climbing, feeling stronger on hills now.
Lots of wooden bridges crossing creeks on the snowmobile sections. These were slippery. Went down hard at about 3-1/2 miles. Foot slid into a lunge and I accelerated as I went down. Off the end of the bridge and stopped hard, rolling on the ground. First thought was I tore the quad per the similar accident 4 years ago. Staggered up and kept standing, so that meant I hadn't ripped them. Bunch of people stopped with me and were very helpful, but I started limping and soon running and it was kind of okay. Soon passed them all and I was on my way. However, upon finishing it was clear I sprained my ankle and am now icing it.
Was shooting for 3 hours, ended up beyond that. Maybe due to the crash, bur mostly because it was hot and humid. I'm sure Alex, doing the 50k, got hit with even more heat. I waited for awhile, but the pain was building in my ankle and I finally left to tend it.
Later: ankle puffed up and swollen. Iced and then wrapped in my powder blue Vet Tape and hope for the best.
all weeks |