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Training Log: kadley

In the last 7 days:

activity # timemileskm+mload
  O - competition1 22:30:00 39.58(34:06) 63.7(21:12) 24003150.0
  Trail Running3 5:04:59 20.11 32.36 757914.9
  Strength5 3:30:003c485.0
  Stairway to Heaven 1 1:51:20 5.3(21:00) 8.53(13:03) 2982c222.7
  Stretching1 1:00:00
  Total10 33:56:19 64.99 104.59 34555c4772.6
  [1-5]9 32:56:18
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SaSuMoTuWeThFr

Friday Jul 20 #

8 AM

Trail Running 2:04:40 [3] 8.29 mi (15:02 / mi) +361m 13:15 / mi
ahr:115 max:169

Another cool morning and nice trail run. Up the long hill on Old Forge, came across a recently abandoned Jeep off the class 4 road -- clearly driven off the road, plates removed.

Then over the top and started down on regular road. Yikes! Sharp stab of pain in my R hip and leg went numb. Staggered a bit and gradually recovered. But any thought of speed was shot for the day.

Finished coming down Dodge Road and spotted where High Street comes in from the L at the crest of the hill. Both are unmaintained class 4 at that point.

Trail Running (High Street) 1:02:38 [3] 3.26 mi (19:13 / mi) +185m 16:20 / mi
ahr:111 max:131

Curiosity got the better of pain, so after I got back to the car I headed back up High St from the bottom end. Wow! This is my new best worstest hill run.

Across the suspension bridge, up the trail to the road, then a steep straight up climb that becomes really steep past the cemetery. Pavement ends, and last house at 3/4 mile (these guys don't get many visitors up the hill in winter). Into the woods as class 4 and climbing a bit less for the last 3/4 mile.

Back down the same way, not much faster with a sore hip. Glad I have another appointment with the Trainer tomorrow.

Finally off to the police station to report the abandoned jeep. Showed them exactly where it was, except their big map on the wall had no class 4 roads and the wrong name on some of the others. No wonder they have problems finding lost people.

Thursday Jul 19 #

6 AM

Strength (Exercise class) 45:00 [2]

9 AM

Strength (Exercise class) 45:00 [3]
1c

A little more with 2-3# and 10# dumbbells.

Wednesday Jul 18 #

8 AM

Trail Running long 1:57:40 [3] 8.56 mi (13:45 / mi) +211m 12:46 / mi

Morning trail run around the flood control lake. This is now my favorite flat trail run. Almost all on secluded snowmobile trails or deserted park roads along the Black River watershed. Just over a mile at the north end on paved road over the bridge and north dam. Grown-in section from last time has been mown 8' wide.

Cool sunny morning in the 60's. Feet healed up, no issues.

3.51/48:30 Lower dam to Perkinsville
4.85/1:07:17 Back into woods
6.59/1:46:49 Road gate
8.56
4 PM

Stretching 1:00:00 [0]

Functional movement evaluation with trainer at rec center. Tight ankles, knee drifts in on squats, funky hip. Some rolling to loosen R calf.

Strength (Rec center) 20:00 [3]
1c

100 skip rope
Then some wgts on my own.
Squats on Smith machine 10 @ 75#, 125#
12 pull ups
15 heel drops each side
5 hamstring extensions

Tuesday Jul 17 #

7 AM

Strength (Exercise class) 55:00 intensity: (10:00 @1) + (35:00 @2) + (10:00 @3)

A lot of this was stretching and light weights to loosen up legs from the weekend.
9 AM

Strength (Exercise class) 45:00 [2]
1c

Part 2.

Monday Jul 16 #

10 AM

Stairway to Heaven (Kingdom Valley) 1:51:20 [2] 5.3 mi (21:00 / mi) +298m 17:53 / mi
2c

Felt good this morning; toes still oozing, but put on socks and shoes with no problem, so figured I was good to loosen up a little. Two easy laps up Stairway to Heaven, then over the top of the hill and some running through the open hemlock forest. Still ok after that and went across the street to run Cummings and back.
All in all very refreshing.
5.53, 5.07

Sunday Jul 15 #

1 AM

Trail Running 1 [0]

Track of Sunday's segment. We each captured half since we knew the batteries wouldn't last for 24 hours.

Saturday Jul 14 #

12 PM

O - competition race (CNYO Rogaine) 22:30:00 intensity: (15:00:00 @2) + (7:30:00 @3) 63.7 km (21:12 / km) +2400m 17:50 / km

24 hour rogaine with Phil in upstate NY using Yellow Barn, Hammond Hill and Robinson Hollow state forests. Compact area but private landholdings and hillsides made many of the controls tortuous to get to. Good 1:30 map and fair controls made it fun despite hot humid July weather.

We planned a route to get all the controls, which was feasible if things went right. In the first 5 hours we covered Yellow Barn in the NW which had a lot of controls. Coming back S we had a long road run and Phil's hamstrings seized up. That was the end of runinng, although we kept moving smoothly with no nav errors. Going to the far S end overnight we acknowledged we would not clear all the controls and finally skipped a really remote one that would have required lots of time to reach. As the night progressed into morning our pace slowed further, but Phil kept at it despite some severe pains. We skipped a bunch in the morning and worked our way towards the finish. We kept bagging controls as we zig-zagged our way in.

Final results gave us 1st in SuperVet, 2nd in Vet and 6th Overall. Satisfying, but we knew with more steady running the score and the placing would have been better.

I felt good the whole time, just ending up with blisters across the top of my toes from my running shoes. More running probably would have taken more of a toll.

Really appreciate the effort spent by Eric and Mary Smith organizing the race and making it a success. Thanks, too, to Phil who persisted through adverse conditions to attain our good results.

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Training Targets

Jul 1–31 (31d)
YFS mo 3
Total [1-5]45:00:00
actual:55:18:27122%
projected:85:43:36190%
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:112.4mi112%
projected:174.2mi174%
Strength [1-5]10c
actual:7c70%
projected:11c110%
Stairway to Heaven [1-5]25c
actual:13c52%
projected:20c80%
Track workout [1-5]4c
actual:1c25%
projected:2c50%

Jan 1 – Dec 31 (365d)
Full year 2018
Total [1-5]600:00:00
actual:347:18:3357%
projected:630:41:09105%

May 1 – Apr 30, 2019 (365d)
Year For Speed
Total [1-5]600:00:00
actual:137:46:4122%
projected:620:51:06103%
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:295.1mi36%
projected:1329.9mi166%
Stairway to Heaven [1-5]200c
actual:58c29%
projected:261c130%
Strength [1-5]150c
actual:35c23%
projected:158c105%

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