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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kadley

In the 7 days ending Apr 7:

activity # timemileskm+mload
  O - competition1 7:34:04 17.74(25:36) 28.55(15:54) 13151362.2
  X-C Skiing5 4:01:37 23.18(10:25) 37.3(6:29) 302715.3
  Strength2 1:40:002c300.0
  Track workout1 44:31 3.32(13:25) 5.34(8:20) 131c100.5
  Stretching1 15:00
  Total8 14:15:12 44.24 71.2 16303c2478.0
  [1-5]8 14:00:12

» now

Saturday Apr 6 #

8 AM

O - competition race (Crooked Compass MD) 7:34:04 [3] *** 28.55 km (15:54 / km) +1315m 12:56 / km

Well, a nice race done well except for a major screw up halfway thru. Unlike last year the terrain was mostly open and runable except for treacherous rock outcrops that of course had controls stashed in them.

Started badly in the prologue after putting my foot down on a wet stick, falling hard and trashing my knee. Minor pain at the moment, but blood soaked thru my tights for the rest of the race. Later stiffened up on the way home and whole knee cap is tender the next day.

Went to D first for which I had second thoughts, but after getting B and wandering around the rocks for A I picked up good trail down to C. Then over to the firing range and up the road to M2. No problems in Cat Rocks and M3 and Map 4.

Across the top of the spillway to M4, wasting time checking out the lower parking lots, then dashing between the controls on Map 5. Held that map by the corner and apparently had my thumb over control O the whole time. Easy control, 200 m on the trail from P, but never saw it on the map. Up to the top of the hill after M5 before I realized I was missing a letter, but still never saw it on the map.

Straight off the corner of the blue trail to Z, sweet going in but thick coming out. Missed Y, got V expecting it to be W and figured out how much I had deviated coming out of Z. Then over to U, back north to the trail and Y. Lost 20 minutes finding the real W after X.

Then a run down the trail to the finish. Had a half hour to spare, so O would have been no problem, but just missed it and getting the sweep.

Trace of hamstring cramp about half way thru, typical of my first long race in early spring, but kept drinking and never really developed or slowed me down. Had one Cliff shot, couple shot blocks, 1-1/2 Cliff bars and 55 oz of Gu drink. Seemed about right.

Pretty happy with current conditioning. Will be a day or so before I run on my knee and got to keep adding miles and some speed work. The weight work has helped with hill climbing.

Thursday Apr 4 #

9 AM

X-C Skiing (Woodstock XC) 1:00:19 [3] 11.93 km (5:03 / km) +74m 4:54 / km

More early skiing. Shoveled for a half hour to fill some short gaps in the loop. Then skied on the nicely tilled surface. Laps of V1, V2 and no pole. Worked technique, particularly on nailing the timing of my V1 leg thrust and poling to the R side. I'm off by just a little bit and it robs a lot of power.

Wednesday Apr 3 #

9 AM

X-C Skiing (Woodstock XC) 1:09:46 [3] 13.7 km (5:06 / km) +76m 4:57 / km
ahr:116 max:146

Woodstock groomed the far end of the golf course and coverage is fair. Along the woods is good, but thin along the creek. Did many 2 km loops, four as tempo runs. Quit once the sun got to the creek side and it got sloggy.
3 PM

Stretching 15:00 [0]

Rolling, stretching

Strength (Trainer) 1:00:00 [3]

Plyo hops, jumps, ladders, skip rope
Lifting trap bar squat dl 3 sets 170, 180, 180#
Pull ups 2 x 10, push ups 2 x 20
Bulgarian squats w/2 20# db
Skaters w/kettle bell

Tuesday Apr 2 #

11 AM

X-C Skiing 39:55 [3] 5.25 km (7:37 / km) +17m 7:29 / km
ahr:93 max:110

Groomed first thing, but got into the Pines and snagged on a stump, busting the hitch weld. So just skied circles around the fields.
1 PM

X-C Skiing 1:02:02 [3] 5.23 km (11:52 / km) +135m 10:30 / km
ahr:98 max:120

Put in the old hitch and groomed the rest of the trails. Went well as the snow was soft by now. Skied some laps on the upper mtn trail, but snow was slow as well as soft.

Monday Apr 1 #

10 AM

X-C Skiing (Woodstock XC) 9:35 [2] 1.21 km (7:56 / km)

Hard freeze last night, so went up to check out trails. They're dismantling the retail shop today and not grooming. A little crust skiing, but it was rough and lumpy and not fun.

Strength (Exercise class) 40:00 [3]

4 PM

Track workout intervals (Springfield HS) 44:31 intensity: (13:31 @1) + (21:00 @2) + (10:00 @4) 3.32 mi (13:25 / mi) +13m 13:15 / mi

To the track for pace work. Half dozen 200's and 400's. Cold, gusty north wind, mid 30's.
2.50, 1.05, 2.15, 54, 2.05, 52

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