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Training Log Archive: kadley

In the 7 days ending May 20:

activity # timemileskm+mload
  Trail Running1 2:56:03 9.7(18:09) 15.61(11:17) 548528.2
  Stairway to Heaven 2 2:44:00 7.67(21:23) 12.34(13:17) 76614c557.0
  Strength3 2:30:003c450.0
  Hiking1 2:00:00 2.5(48:00) 4.02(29:50)120.0
  Bicycling1 1:29:00 9.2(9:40) 14.81(6:01) 10989.0
  Track workout1 39:00 2.72(14:20) 4.38(8:55) 51c89.5
  Road Running1 31:14 2.07(15:05) 3.33(9:23)62.5
  Stretching1 7:00
  Total8 12:56:17 33.86 54.49 142818c1896.1
  [1-5]7 12:49:17
averages - weight:163lbs

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Sunday May 20 #

8 AM

Hiking (Town Forest) 2:00:00 [1] 2.5 mi (48:00 / mi)

Cleaning up hiking trails. Chainsaw for large maple across trail, and then hand saw for smaller trees down.

Stairway to Heaven hills 1:03:00 intensity: (39:00 @2) + (24:00 @5) 3.17 mi (19:52 / mi) +318m 15:09 / mi
ahr:173 max:203 6c

Hill repeats x6 in a drizzle. Legs good. Quit while I still felt fresh.
Set new best time of 3:32.

Saturday May 19 #

9 AM

Trail Running 2:56:03 [3] 9.7 mi (18:09 / mi) +548m 15:26 / mi
weight:163lbs

South on the Windmill Ridge trail from Cambridgeport. Well blazed but minimal tread path, so I had to keep looking for the markers. Northern section doesn't get much use and wanders up and down property boundaries. To Paul's Ledges and then dropped off the ridge and ran back along Brookline Rd, much faster.

Legs felt good after rest day. Should be ready for the Hill Farmstead run, even if it does have 2,000 elevation gain.

Friday May 18 #

Note

Rest day, lots of energy. Productive day putting in new window and foam insulation boards.

Info on the Hill Farmstead half marathon.
6 AM

Stretching 7:00 [0]

Thursday May 17 #

6 AM

Strength (Exercise class) 45:00 [3]
1c

Light barbells, floor exercises

Track workout 39:00 intensity: (32:00 @2) + (4:00 @3) + (3:00 @4) 2.72 mi (14:20 / mi) +5m 14:15 / mi
1c

Sluggish 6 x 200's, gradually loosened up
9 AM

Strength (Exercise class) 45:00 [3]
1c

Round two for the morning

Wednesday May 16 #

3 PM

Bicycling (Cheshire Rail Trail) 1:29:00 [1] 9.2 mi (9:40 / mi) +109m 9:20 / mi

Over to NH with Ruthie for bike ride. Hard finding the start as the website map had parking and trail well north of where it actually started. Finally went to the summit of rte 12 where the line cut thru the ridgeline and parked there. Headed N for a mile until the trail deteriorated and then went S towards Keene. Good surface well into town. Long, but gradual, climb back up to parking spot.

Tuesday May 15 #

4 PM

Strength (Rec center) 1:00:00 [3]
1c

Ran an overnight workshop up in St Albans, 8 PM to 3 AM, for third shift of a client. Then a 2-1/2 drive back home and a couple hours sleep.
Not particularly perky after that, but decided to work things out on the weights. Went pretty well with emphasis on the legs.
Dynadisk, skip rope
Smith machine squats 3 sets x 12 at 90#
Ankle straps on 80# wgt stack, leg thrusts and pulls all directions
Dumbbells for lunges 15#, and rows 35#
Ab roll 5x, then 15x w35# added wgt
Pull ups 12, 10
Back extensions
Dips
Pecs and lats
Heel drops, hamstring extensions

Road Running 31:14 [2] 2.07 mi (15:05 / mi)

Finished, wasn't raining, so went out for a cool down run. Then it was raining and headed back in.

Monday May 14 #

10 AM

Stairway to Heaven hills 1:41:00 intensity: (40:00 @2) + (25:00 @3) + (24:00 @4) + (12:00 @5) 4.5 mi (22:27 / mi) +448m 17:09 / mi
ahr:162 max:202 8c

Felt okay after yesterday's run. Wanted some more hill work, so did the trails at home. Planning on 10 x Stairway for about 500 m up. Started slow, but each better as they progressed. Missed timing the first one entirely. After five began to actually run up the hill and on the last, hit it well for a new best of 3:40. But my hip was hurting a little and decided to stop then.

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