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Training Log: kadley

In the last 7 days:

activity # timemileskm+mload
  Trail Race1 3:14:28 14.2(13:42) 22.85(8:31) 715875.1
  Strength2 1:40:002c300.0
  Hiking1 50:00 1.9(26:19) 3.06(16:21)50.0
  Stretching1 10:00
  Total5 5:54:28 16.1 25.91 7152c1225.1
  [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!

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.
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.

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Ankle sprain 1  
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Injuries

R FootAnkle Sprain5+days
complete history

Training Targets

Sep 1–30 (30d)
YFS mo 5
Total [1-5]50:00:00
actual:30:01:1860%
projected:45:01:5790%
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:56.8mi56%
projected:85.3mi85%
Strength [1-5]10c
actual:8c80%
projected:12c120%
Stairway to Heaven [1-5]10c
actual:6c60%
projected:9c90%
Track workout [1-5]4c

Jan 1 – Dec 31 (365d)
Full year 2018
Total [1-5]600:00:00
actual:460:47:1176%
projected:639:29:40106%

May 1 – Apr 30, 2019 (365d)
Year For Speed
Total [1-5]600:00:00
actual:251:15:1941%
projected:641:18:58106%
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:522.6mi65%
projected:1333.9mi166%
Stairway to Heaven [1-5]200c
actual:72c36%
projected:184c92%
Strength [1-5]150c
actual:62c41%
projected:158c105%

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