Training Log: kadley
In the last 7 days:
| activity | # | time | miles | km | +m | load | ||||||
| Strength | 5 | 4:01:00 | 650.0 | |||||||||
| Roller skiing | 1 | 43:40 | 4.93 | (8:51) | 7.93 | (5:30) | 16 | 131.0 | ||||
| Trail Running | 1 | 23:41 | 1.39 | (17:02) | 2.24 | (10:35) | 26 | 47.4 | ||||
| Stretching | 1 | 10:00 | ||||||||||
| Total | 8 | 5:18:21 | 6.32 | 10.17 | 42 | 828.4 | ||||||
| [1-5] | 7 | 5:08:21 | ||||||||||
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Friday Sep 22 #
8 AM
Strength 1:00:00 [1]
Couple hours moving another cord of firewood. Not much lifting, just tossing into the truck and then down the chute to the basement and finally stacking it again.
Thursday Sep 21 #
4 PM
Trail Running warm up/down (Craftsbury) 23:41 [2] 1.39 mi (17:02 / mi) +26m 16:06 / mi
ahr:107 max:142
5 PM
Strength (Masters Group) 45:00 [3]
Warm up dynamic moves
2 sets 10 exercises 40 sec on/20 sec rest
Arm burners
2 sets 10 exercises 40 sec on/20 sec rest
Arm burners
Wednesday Sep 20 #
9 AM
Strength 1:00:00 [3]
Swinging scissor trimmer on upper ski trail thru heavy brier and sapling growth pressing in along the sides.
Then hand hauling logs down to the pickup truck from where tree had fallen across trail.
Then hand hauling logs down to the pickup truck from where tree had fallen across trail.
8 PM
Stretching 10:00 [0]
Hip flexor stretches per PT
Heel drop extensions x 15
Heel drop extensions x 15
Tuesday Sep 19 #
9 AM
Strength (Exercise class) 45:00 [3]
10 AM
Strength intervals 31:00
Ski erg intervals: 4 x 4 min @ 2:10/500 m pace, with 4 min recovery between each.
Steps 20 x 18"
Wheel of torture 35 reps
12 pullups
Steps 20 x 18"
Wheel of torture 35 reps
12 pullups
Monday Sep 18 #
2 PM
Roller skiing 43:40 [3] 4.93 mi (8:51 / mi) +16m 8:46 / mi
Not running today, but roller skiing felt fine.
- Oct 1 [1w, 0d]: ? - Hudson Highlander 2017
- Oct 14 [2w, 6d]: Y - UNO Boulder Dash
- Nov 4 [5w, 6d]: Y - "The Twisted 50" DVOA National Event
- Nov 11 [6w, 6d]: Y - QOC Quinquagenary @ Quantico National Meet
- Mar 4, 2018 [23w, 0d]: Y!! - World Cup and World Masters SkiO Championships
Recent Weeks:
| Week Ending | Training hours by intensity | |||||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 19 | |||||||||||||||||||
| Sep 24 | | |||||||||||||||||||
| Sep 17 | | |||||||||||||||||||
| Sep 10 | | |||||||||||||||||||
| Sep 3 | | |||||||||||||||||||
| Aug 27 | |
| Week Ending | Training hours by activity | |||||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 19 | |||||||||||||||||||
| Sep 24 | | |||||||||||||||||||
| Sep 17 | | |||||||||||||||||||
| Sep 10 | | |||||||||||||||||||
| Sep 3 | | |||||||||||||||||||
| Aug 27 | |
| Week Ending | Training miles by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 50 | ||||||||||
| Sep 24 | | ||||||||||
| Sep 17 | | ||||||||||
| Sep 10 | | ||||||||||
| Sep 3 | | ||||||||||
| Aug 27 | |
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