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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kadley

In the 7 days ending Apr 22:

activity # timemileskm+mload
  X-C Skiing3 4:30:40 23.44(11:33) 37.73(7:10) 458812.0
  O - competition3 3:00:09 9.1(19:48) 14.65(12:18) 494723.3
  Track workout2 1:41:55 8.07(12:38) 12.99(7:51) 41287.6
  Strength2 1:25:00255.0
  Road Running1 40:34 2.66(15:15) 4.28(9:29) 5081.1
  Stretching6 38:00
  Hiking1 21:41 0.82(26:26) 1.32(16:26) 4421.7
  Trail Running1 11:02 0.72(15:19) 1.16(9:31) 3422.1
  Stairway to Heaven 1 30.2
  Total15 12:29:04 44.81 72.12 11202203.1
  [1-5]11 11:51:04
averages - weight:164lbs

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Sunday Apr 22 #

7 AM

Stretching 6:00 [0]

Trail Running warm up/down 11:02 [2] 0.72 mi (15:19 / mi) +34m 13:23 / mi
ahr:141 max:181

9 AM

O - competition race (West Point) 57:35 [4] 5.01 km (11:30 / km) +143m 10:04 / km
ahr:154 max:180

At Lake Welch, Brown. Checked a boulder by the marsh on #1, 30 sec; to wrong hill on #2, lost 1 min. Just slipped by the small rock face on #4, 15m above it, lost lots of time here. Finally ran to #5 and came back to 4, 6-1/2 min gone. Rest were okay, including a hard run on the long leg to #9, although line drifted to the L.

Road Running 40:34 [2] 2.66 mi (15:15 / mi) +50m 14:25 / mi
ahr:118 max:151

Afterwards, an easy run around Lake Welch.

Saturday Apr 21 #

7 AM

Stretching 6:00 [0]

10 AM

O - competition race (West Point) 1:04:21 [4] 5.49 km (11:44 / km) +153m 10:17 / km

Not a great race at WPt. Rushed to #1 without thinking it was a bump in the middle of rhododendron and had to loop around in the search mode for 10 min on a 4 min control. Another lapse on 3 before I settled down and thought my way into the control. By then the damage was done and I was out of it.

Need to remember that the rhododendron washes out fine details. And plan better for when I get to the circle.

Friday Apr 20 #

9 AM

Track workout intervals 34:55 intensity: (27:00 @2) + (7:55 @4) 3.09 mi (11:18 / mi)

Cold and windy. But felt okay.
2 x 400
4 x 200
Moderate pace.
1 PM

X-C Skiing (Prospect ) 1:38:00 [3] 13.86 km (7:04 / km)

On my way to West Point, only 15 min side trip, so stopped at Prospect to ski. They got 3-5” new snow last night on a deep base. Excellent cover on all the trails. Packed to a solid deck. Temp warm mid 30’s and slow. Will be lots of fun as it consolidates. Likely back next week for some more.

Thursday Apr 19 #

6 AM

Stretching 10:00 [0]

Strength (Exercise class) 40:00 [3]
weight:164lbs

Body wgt exercises, then machines. 2 sets 15 reps on 6 machines, lighter wgts with West Point coming this weekend.
10 pullups, balance

Wednesday Apr 18 #

6 AM

Stretching 6:00 [0]

7 AM

X-C Skiing 38:01 [3] 7.05 km (5:24 / km) +25m 5:18 / km

Back below freezing; slush from Monday froze up. A little grooming and then some laps around the fields.
Maybe a road trip Friday and a stop at Prospect on my way to West Point.
10 AM

Track workout intervals 1:07:00 intensity: (36:00 @2) + (20:00 @3) + (11:00 @5) 4.98 mi (13:27 / mi) +41m 13:07 / mi

On the rail trail, since keep out signs were posted at the track. Did a series of 9 x 200 m, approximate distance off garmin.

Tuesday Apr 17 #

7 AM

Stretching 5:00 [0]

9 AM

Strength (Exercise class) 45:00 [3]

5 PM

O - competition (Norwottuck) 58:13 [3] 4.15 km (14:01 / km) +198m 11:20 / km

Training course set up by Steve. Good course, getting compass work back in shape.

Hiking 21:41 [1] 0.82 mi (26:26 / mi) +44m 22:40 / mi

Jogging out to pick up a few controls. Then nice Mexican dinner with Steve, Phil and Adam.

Monday Apr 16 #

8 AM

Stretching 5:00 [0]

9 AM

X-C Skiing 1:11:32 [3] 8.59 km (8:19 / km) +306m 7:04 / km

Wow! Surprise! Got 1-1/2" heavy snow and sleet overnight to make all the trails skiable. Really happy I have culled out all the rocks and planted grass on the trails. Around the fields a few times, then ventured over to the Pines. That was okay, so headed up Stairway to Heaven and eventually all the way to the Tea House and over the top. Couple laps around the upper trails and Stairway for the climb workout.
Then in for hot chocolate. Still sleeting some with temp at freezing.

Stairway to Heaven hills 3 [4]

4:49, 4:31, 4:27

X-C Skiing 1:03:07 [3] 8.22 km (7:40 / km) +126m 7:08 / km

Back out after a break for hot chocolate and to groom the fields.
Laps around there and the Pines. Then several laps up and down the driveway, practicing telemark turns to the amusement of mallard ducks making home in a pool of the brook.

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