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Training Log Archive: kadley

In the 7 days ending Sep 25:

activity # timemileskm+m
  O-course Training1 3:00:00 5.0(36:00) 8.05(22:22)
  Trail Running3 2:24:20 4.54(31:46) 7.31(19:44) 207
  O - competition2 1:36:48 5.05(19:11) 8.12(11:55) 212
  Strength1 40:00
  Total6 7:41:08 14.59 23.48 419

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Sunday Sep 25 #

9 AM

O - competition race (Dartmouth Campus) 15:45 [4] 2.37 km (6:39 / km) +22m 6:22 / km
ahr:133 max:157

Brown sprint. Clean, just lost 30 sec going to 15 because I was not sure of the stair arrangement. Rest of difference was in running speed.

Saturday Sep 24 #

11 AM

Trail Running warm up/down 15:09 [2] 0.75 mi (20:20 / mi) +36m 17:41 / mi
ahr:108 max:140

12 PM

O - competition race (Burnt Mountain) 1:21:03 [4] 5.76 km (14:05 / km) +190m 12:05 / km
ahr:130 max:155

NAOC Long Brown. Complex map, got to pay attention to the details.
1- A little to the R and looked at a couple boulders before I found mine - 3 min
2- Okay, stopped at bottom of cliff and said "I sure hope my control is at the top of this, which it was
3- Ran along the edge of the quarry pit and got stuck on the pile of grout. Had to nurse my way across and then loop to the back to zero in on the spot - ugly leg, 5 min
4- fine, fast
5- Long leg, across and down the wide green patch along the cliffs. Planned on following the N line, but came down along the S line. Figured that out and ran N along the old road to the stream crossing and just headed WNW to the open hillside, ignoring the marshes. Checked too low first and then up the the little hilltop - 2 min lost on that
6- A little E on the climb and got onto the longer parallel rock band. Figured it out, but by then was well up and looped around the top and down to the control - 5 min
7- Back the way I came for a fast leg
8- Faster leg to this one, and then in.
Fun running, but a lot of work and lots of confusing detours around short and not so short rock bands.
3 PM

Trail Running warm up/down 1:53:11 [2] 2.8 mi (40:25 / mi) +171m 33:59 / mi

Up to the quarry area to pick up a bunch of controls scattered around there. Still challenging navigation at slow pace.

Friday Sep 23 #

O-course Training (Oak Hill) 3:00:00 [1] 5.0 mi (36:00 / mi)

Four trips up to the top of Oak Hill and running around -- checking controls, chasing down Mark, shadowing Samantha and picking up controls.

Wednesday Sep 21 #

5 PM

Trail Running warm up/down 16:00 [1] 1.0 mi (16:00 / mi)

Strength (Craftsbury) 40:00 [4]

Shorter workout, but more intense. Four sets.

Star planks
Shoulder stabilizations
One leg hip raises
Mountain climbers
Situp and lifts

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