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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kadley

In the 7 days ending Sep 10:

activity # timemileskm+mload
  O - competition1 1:57:20 4.94(23:45) 7.95(14:46) 145352.0
  Strength3 1:26:00258.0
  Bicycling1 1:18:49 11.91(6:37) 19.17(4:07) 6078.8
  Hiking1 1:18:41 1.33(59:10) 2.14(36:46) 15178.7
  Roller skiing1 1:01:05 7.03(8:41) 11.31(5:24) 1183.3
  Cross Training1 1:00:0060.0
  Trail Running1 38:01 2.25(16:54) 3.62(10:30) 9976.0
  Track workout1 25:00 2.0(12:30) 3.22(7:46) 570.0
  Total8 9:04:56 29.46 47.41 4611156.8
averages - weight:165lbs

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Sunday Sep 10 #

Cross Training 1:00:00 [1]

Backhoe day, 9 hours ditching the end of Dan's Dive and the run down to the Porcupine Caves. Got the ditching done, still dispersing the piles of dirt and rock.

Saturday Sep 9 #

11 AM

O - competition race (Pawtuckaway Red) 1:57:20 [3] 7.95 km (14:46 / km) +145m 13:32 / km
ahr:122 max:142

Nice run across classic Pawtuckaway terrain plus 3 legs through slash from recent logging. Not fast, but no mistakes except for #9 where I went on the wrong side of a boulder passing within 20 m and then having to loop back and search. Cost me 5 min on that one.

300 m on the trail at the end and I could feel my glute giving way. Eased up and decided to skip Sunday's race.

Thursday Sep 7 #

4 PM

Trail Running warm up/down (Craftsbury) 38:01 [2] 2.25 mi (16:54 / mi) +99m 14:52 / mi
weight:165lbs

Strength (Masters Group) 55:00 [3]

Dynamic warmup, then

60 situps
50 pushups
50 dead bugs
30 dips
50 step ups
25 dumbbell pressups
25 medicine ball situp tosses
60 dumbbell squats
30 kettleball swings
2 x 500m ski erg

3 min arm burns

Wednesday Sep 6 #

2 PM

Hiking (Fox Chair Mtn) 1:18:41 [1] 1.33 mi (59:10 / mi) +151m 43:44 / mi

Hike with Ruthie to the top to check view -- currently blanked by trees in leaf. Small parcel owned by NE Forestry Foundation. May propose building a trail to summit. They're looking to acquire a huge holding in another part of Chester (1,800 acres) for forestry and public recreation. Very exciting proposal.
4 PM

Track workout intervals 25:00 intensity: (20:00 @2) + (5:00 @5) 2.0 mi (12:30 / mi) +5m 12:24 / mi
ahr:122 max:153

Light rain, but okay for running. Did 2 x 200m at 80% effort, working up to 90%. Felt good, nothing blew up.
61, 58, 55, 53, 48

Tuesday Sep 5 #

11 AM

Roller skiing 1:01:05 [3] 7.03 mi (8:41 / mi) +1m 8:41 / mi

Smooth pavement, no traffic, totally flat. Who's to complain? Just thought about technique and skiing smoothly.

Strength 25:00 [3]

Circuit exercises, 30 sec on/30 sec rest, 4 sets:

Dips
Pushups
Kayakers
Squats with jump
Front lunges w/6#
Side lunges w/6#
Side to side jumps over line
Steps up two stair treads w/6#
Slow bicycles
Supermans
Front plank

Monday Sep 4 #

1 PM

Bicycling 1:18:49 [1] 11.91 mi (6:37 / mi) +60m 6:31 / mi
ahr:91 max:111 (rest day)

Rail trail ride with Ruthie. Finished one lap and hard core mom said let's do it again. Maybe venture onto the roads in the future.
5 PM

Strength 6:00 [3]

20 lunges/squats/pushups
Hamstring and quad stretches

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