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Training Log Archive: kadley

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  O - competition1 11:43:35 31.14(22:36) 50.11(14:02) 1275
  Hiking1 4:30:00 11.66(23:09) 18.76(14:23) 1137
  Trail Running2 1:37:11 3.99(24:23) 6.41(15:09) 179
  O-course Training1 40:04 2.02(19:53) 3.24(12:21) 105
  Strength1 30:00
  Total5 19:00:50 48.8 78.53 2696
averages - weight:160lbs

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Saturday Oct 8, 2016 #

8 AM

O - competition race (Python Rogaine) 11:43:35 [4] 50.11 km (14:02 / km) +1275m 12:27 / km

Rogaine in Cleveland with Phil. Good o-maps at 1:12.5 scale and network of smooth trails. Ran more and faster than usual for rogaining, pulled along nicely by Phil for the first half.

Very close to clearing the course, got all the higher value controls but had to skip some 10 pointers and two 20 pointers out of 68 total controls.

Enjoyable run and really fine navigating with a good partner. Ran with a minimal pack and restocked water along the way; actually had a chance to buy some food, too. Felt good and only a little sore at the end.

Thursday Oct 6, 2016 #

2 PM

Hiking (Big Branch) 4:30:00 [2] 11.66 mi (23:09 / mi) +1137m 17:46 / mi

Hike with Tom D on AT from Danby Rd over Baker Peak to Griffith Lake, then down to Old Job and back by Big Branch Shelter.

Good running in this direction; CW would be less desirable.

Wednesday Oct 5, 2016 #

4 PM

Trail Running warm up/down 39:11 [2] 2.21 mi (17:43 / mi) +75m 16:02 / mi

Strength (Craftsbury) 30:00 [4]
weight:160lbs

Circuit exercises. Loosening up, balance, then 2 sets x 45 sec each:

Squats
Pushups 25
Kayaks
Mountain climbers
V-ups
Down dog planks
Back lunge & twist
I-T-F-E arm lifts
Side planks
Situp & hip lift

Then 3 min arm burners

Monday Oct 3, 2016 #

3 PM

Trail Running warm up/down 58:00 [2] 1.77 mi (32:42 / mi) +104m 27:39 / mi
ahr:92 max:112

Waking up controls, hanging another 8 on higher trails to make it interesting.
Found a huge pile of poop right next to control 3, closest to the house on the other side of the driveway. Neighborhood bear wandering thru the course?
5 PM

O-course Training (Kingdom Valley) 40:04 [3] 3.24 km (12:21 / km) +105m 10:38 / km
ahr:106 max:123

Ran the same course as Friday, plus the new ones at the end. Two of the existing ones were now dead and didn't wake up despite prodding with the magnet. Batteries kaput on those.

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