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 | ||||||||||||
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Thursday Sep 20 #
3 PM
Hiking (Putney Mountain ) 50:00 [1] 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!
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!
Wednesday Sep 19 #
4 PM
Strength 1:00:00 [3]
1c
Workout with Adam. All upper body and core. Ankle was okay since we left it alone.
Tuesday Sep 18 #
11 AM
Strength 40:00 [3]
1c
Off yesterday.
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.
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.
12 PM
Note
(injured)
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.
Sunday Sep 16 #
7 AM
Stretching 10:00 [0]
8 AM
Trail Race race (Pisgah 23 km) 3:14:28 [4] 14.2 mi (13:42 / mi) +715m 11:51 / mi
weight:164lbs
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.
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.
- Sep 22 [0w, 1d]: N - 30 Years of Pond Mt Got to be in Boston for new baby (not mine)
- Oct 13 [3w, 1d]: Y - EMPO - Plat-O Traverse
- Oct 19 [4w, 0d]: Y - 2018 USA Nationals - Sprint Middle Long
- Oct 28 [5w, 2d]: Y - Harriman Orienteering Festival
- Nov 3 [6w, 1d]: Y - The Stockville With Charlie L
- Mar 18, 2019 [25w, 3d]: Y - World Masters Ski Orienteering Championships
- Aug 1, 2020 [97w, 1d]: Y - 17th World Rogaining Championships
Recent Weeks:
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|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 17 | |||||||||||||||||
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| Aug 26 | |
| Week Ending | Training hours by activity | ||||||||||||||||||
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| 18 | ||||||||||||||||||
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| Aug 26 | |
| Week Ending | Training miles by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 50 | ||||||||||
| Sep 23 | | ||||||||||
| Sep 16 | | ||||||||||
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| Aug 26 | |
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