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Training Log Archive: kadley

In the 7 days ending Nov 26, 2017:

activity # timemileskm+mload
  Strength3 1:49:54 3305.7
  Road Running3 1:42:39 7.6(13:30) 12.24(8:23) 64281.3
  X-C Skiing1 1:23:19 10.46(7:58) 16.84(4:57) 97249.9
  Stretching5 45:00
  O-course Training1 44:27 2.44(18:13) 3.93(11:19) 87200.0
  Trail Running2 34:02 1.53(22:14) 2.46(13:49) 10268.1
  Road Race1 27:01 3.09(8:45) 4.97(5:26) 14121.6
  Total15 7:26:22 25.13 40.44 3671226.6
  [1-5]10 6:33:22

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Sunday Nov 26, 2017 #

12 PM

Trail Running warm up/down 12:00 [2] 0.7 mi (17:08 / mi) +61m 13:29 / mi
ahr:114 max:128

O-course Training (Burnt Mtn) 44:27 [4] 3.93 km (11:19 / km) +87m 10:11 / km
ahr:133 max:145

Rerun Brown X day 2. Another shot at this one.
Okay for the first two, then punched the split one reentrant too early on 3, which thru me off for 4. Then good thru 9. Drifted left on long leg to 10, but that was probably because the wire holding my compass together popped out and I was trying to fix it as I ran. Saw the road as I neared the end and correct right to the clearing and the control.
Good run, but could still knock off time with a perfect run and of course running faster. Will wait until spring when I've forgotten the control locations.
1 PM

Trail Running warm up/down 22:02 [2] 0.83 mi (26:32 / mi) +41m 23:01 / mi
ahr:103 max:134

Back to confirm location of first flagging tape.
9 PM

Stretching 9:00 [0]

Saturday Nov 25, 2017 #

7 AM

Stretching 9:00 [0]

12 PM

Road Running 1:15:59 [3] 6.02 mi (12:37 / mi) +35m 12:24 / mi
ahr:122 max:152

Easy going out, a little faster on return.
2 PM

Strength 36:54 [3] +3m
ahr:109 max:139

Stretches then saturation load:

Leg presses 225# x 10 reps, 225 x 10, 135# x 20, 90# x 40
Pull ups 10, 10; 20 with 90# assist
Ab roll x 50

Ski erg 1000 m on dynadisc, mix one and two legs

Friday Nov 24, 2017 #

7 AM

Stretching 9:00 [0]

Thursday Nov 23, 2017 #

8 AM

Road Running warm up/down 19:17 [2] 1.33 mi (14:27 / mi) +7m 14:13 / mi
ahr:119 max:158

9 AM

Road Race race (Edgar May 5k) 27:01 [4] 3.09 mi (8:45 / mi) +14m 8:37 / mi
ahr:158 max:182

Cold day -- 23F and a chilly breeze. Made it hard to cut loose. Looking for 8 min/mi, but didn't come close even though course is flat.
10 AM

Road Running warm up/down 7:23 [2] 0.25 mi (29:25 / mi) +22m 23:07 / mi
ahr:101 max:120

Wednesday Nov 22, 2017 #

6 AM

Stretching 9:00 [0]
(rest day)

Gentle stretch this morning. Hamstring calmed down overnight.

Tuesday Nov 21, 2017 #

10 AM

X-C Skiing (Craftsbury) 1:23:19 [3] 16.84 km (4:57 / km) +97m 4:49 / km
ahr:126 max:152

Good conditions on a 1.1 km loop on the upper and lower fields. Couple laps no poles.
Some recent natural snow, but not enough to ski. Snowmaking accumulated a pile which looks to be extended towards the race loop.
Hamstring was bothering me on the way up. Luckily had a banana left in the car which was quite cold. Sat on it for awhile and that worked well until I got hungry and it disappeared.

Monday Nov 20, 2017 #

7 AM

Stretching 9:00 [0]

5 PM

Strength (Rec center) 23:00 intensity: (8:00 @0) + (15:00 @3)

Did some stretching and then onto the ski erg.
500 m warmup
500 m balanced on the dynadisc
300 / 300 m balanced on each leg
900 m back on both legs
6 PM

Strength (Exercise class) 50:00 [3]

Legs, arms and core. Felt much better after the workout. However, did try the ab wheel off my toes afterwards and overloaded the abs. Oops.

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