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Training Log: kadley

In the last 7 days:

activity # timemileskm+mload
  Strength4 2:40:003c517.5
  Road Running2 2:21:14 11.94(11:50) 19.22(7:21) 158522.8
  Trail Running2 1:24:46 4.57(18:33) 7.36(11:32) 153196.3
  O-course Training1 48:43 2.43(20:03) 3.91(12:27) 92219.2
  Total8 7:14:43 18.94 30.48 4033c1455.9
  [1-5]8 6:59:43
averages - weight:165lbs
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FrSaSuMoTuWeTh

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 intensity: (5:00 @0) + (45:00 @4)
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 #

Note

Results from the Stockville race last weekend.
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 intensity: (10:00 @0) + (30:00 @3) + (30:00 @4)
1c weight:165lbs

Then a session with Adam. Roll, stretch, wgts, battle ropes
Plyo's with ladders, jumps, skater jumps
6 PM

Note

Craftsbury is making snow. Yeah!

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.

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Training Targets

Nov 1–30 (30d)
YFS mo 7
Total [1-5]50:00:00
actual:35:50:2971%
projected:76:48:11153%
Trail Running
+ Road Running
+ O - competition
+ O-course Training
+ Trail Race
+ Track workout
+ Off Trail Running
+ Hiking
+ Road Race
+ Stairway to Heaven [1-5]
100mi
actual:70mi69%
projected:150mi149%
Strength [1-5]10c
actual:4c40%
projected:9c90%
Stairway to Heaven [1-5]10c
Track workout [1-5]4c
X-C Skiing [1-5]100km

Jan 1 – Dec 31 (365d)
Full year 2018
Total [1-5]600:00:00
actual:547:18:3791%
projected:628:12:08104%

May 1 – Apr 30, 2019 (365d)
Year For Speed
Total [1-5]600:00:00
actual:337:46:4556%
projected:622:40:25103%
X-C Skiing
+ Classic XC Ski [1-5]
1500km
Trail Running
+ Road Running
+ O - competition
+ O-course Training
+ Backpacking
+ Trail Race
+ Track workout
+ Off Trail Running
+ Hiking
+ Road Race
+ Stairway to Heaven [1-5]
800mi
actual:727.8mi90%
projected:1341.7mi167%
Stairway to Heaven [1-5]200c
actual:77c38%
projected:142c71%
Strength [1-5]150c
actual:81c54%
projected:149c99%

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