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Training Log Archive: kadley

In the 7 days ending Nov 12, 2017:

activity # timemileskm+mload
  Strength4 4:30:06654.1
  Hiking2 2:12:34 4.26(31:08) 6.85(19:20) 139132.6
  Road Running3 1:49:09 7.66(14:14) 12.34(8:51) 22237.8
  O - competition2 1:35:44 6.04(15:51) 9.72(9:51) 242430.8
  Stretching8 1:09:00
  Track workout1 39:21 4.42(8:54) 7.11(5:32) 1147.7
  Trail Running2 35:08 1.98(17:43) 3.19(11:00) 3090.4
  Total19 12:31:02 24.37 39.21 4341693.4
  [1-5]11 11:04:02
averages - weight:165lbs

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Sunday Nov 12, 2017 #

6 AM

Stretching 9:00 [0]

Stretches to loosen up, but still needed a vitamin i for my left knee.
9 AM

Trail Running warm up/down 20:11 [3] 1.24 mi (16:15 / mi) +12m 15:47 / mi
ahr:141 max:166

O - competition race (Brown day 2) 44:11 [4] 4.23 km (10:27 / km) +128m 9:04 / km
ahr:115 max:156

Strong hard run with only 2 hesitations: at 3 where I came 20 m off to the right and cut left to it and then on 7 where I hit the control in the ditch looking reentrant 70 m before my control in the real ditch. Had to stop and double check the map and the control code before I continued on, as it was exactly on my line of travel. Lost 15 sec on both, not much, but it was a close day — I was 2nd to Steve by 7 sec. Also high on 6 where I cut back and down to the rocky ground -- 20 sec.

Tom unfortunately mispunched on 7 by not checking the code, so I ended up 3rd for the weekend.

With today’s fast, clean run the only way I could have done better would have been to run faster, so that’s the goal.
11 AM

Road Running warm up/down 39:30 intensity: (20:00 @2) + (19:30 @3) 2.53 mi (15:38 / mi) +6m 15:31 / mi

Saturday Nov 11, 2017 #

10 AM

Trail Running warm up/down 14:57 [2] 0.74 mi (20:10 / mi) +18m 18:45 / mi
ahr:128 max:142

Run to start plus short sprints.

O - competition race (Quantico US Champs) 51:33 [4] 5.49 km (9:24 / km) +114m 8:31 / km
ahr:113 max:142

Hard run back in Quantico land. No nav problems except on 8 where I folded my map too tight and did a 180 out of 7. Was past the start before I realized the error. Lost 3-1/2 min. Would have still been 5th for the day, but closer to the others.
1 PM

Road Running warm up/down 8:12 [2] 0.13 mi (1:04:41 / mi)
ahr:79 max:86

Cool down plus stretching.

Friday Nov 10, 2017 #

6 AM

Stretching 9:00 [0]
(rest day)

Headed south and it's snowing here like crazy.
10 PM

Stretching 8:00 [0]

Thursday Nov 9, 2017 #

7 AM

Stretching 9:00 [0]

11 AM

Hiking (Craftsbury) 1:08:46 [1] 2.37 mi (28:59 / mi) +85m 26:05 / mi

GPS track of model event area. Great rolling terrain and nice trail network not previously used. May open this section to training before the races.
1 PM

Hiking 1:03:48 [1] 1.89 mi (33:50 / mi) +54m 31:04 / mi

More GPS tracking in another new competition section.

Strength race (World Ski Erg Sprints) 25:06 intensity: (8:00 @0) + (2:00 @2) + (6:00 @3) + (5:00 @4) + (4:06 @5)

Stretching

On the ski ergs at Craftsbury.
8 min warm up at moderate effort with 3 pickups to 2 min/500 m pace
4 min steady sub race pace at 2.19 / 500
Sprint race for 1000 m. Target was 4 min. Couldn't hold the pace from 600 thru 900 m, finished fast, but ended up at 4:06.1. Four sec faster than last year.

Ab roller 10
Pull ups 10

Wednesday Nov 8, 2017 #

7 AM

Stretching 10:00 [0]

11 AM

Strength 1:30:00 [1]

Sickle bar trimming the briars on the ridge trail. Cut back the summer's growth and got the trail to full width.
2 PM

Road Running 1:01:27 [2] 5.01 mi (12:16 / mi) +16m 12:09 / mi
ahr:126 max:153

Nice day but a little chilly when I got in the shadows. Hamstrings and glutes sore and tight from Monday, so the pace was easy.
9 PM

Stretching 5:00 [0]

Tuesday Nov 7, 2017 #

6 AM

Stretching 11:00 [0]

7 AM

Track workout intervals (Joe's group) 39:21 intensity: (6:21 @2) + (9:00 @3) + (24:00 @4) 4.42 mi (8:54 / mi) +1m 8:54 / mi
ahr:146 max:163 weight:165lbs

Right at freezing. Morning intervals 6 x 800 at 10k pace with 45 sec recovery between each. Aimed for 4 min each as a round number.
3.58, 3.58, 4.06, 3.58, 4.05, 3.59
Pretty close considering I never looked at my watch.
9 AM

Strength (Exercise class) 45:00 [3]

Body moves and light weights. Shoulders weak from structural issues and last night's session.

Monday Nov 6, 2017 #

7 AM

Stretching 8:00 [0]

5 PM

Strength (Rec center) 1:50:00 intensity: (10:00 @0) + (1:00:00 @3) + (40:00 @4)

Stretch, then balance.
Muscle Factor Strength workout to load the fast twitch A and B fibers and the slow twitch as well:
Arms - pullups
10 full wgt
10 full wgt
15 with 60# assistance
40 with 100# assistance
Legs - presses
10 x 180# plus 75# carriage on all
10 x 225#
20 x 90#
40 x 45#
Core - inclined situps
10 with 10# on chest
10 w/10# behind head
15 w/5# on chest
40 no wgt

Then regular exercise class with bar and dumbbells for rows, presses, flies and others. Left shoulder is crunching a bit with full overhead extension. Will have to work it loose.

Finally, let's try the ab roller off the toes instead of knees -- not today after everything else!

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