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Training Log Archive: kadley

In the 7 days ending Apr 14:

activity # timemileskm+mload
  O - competition2 3:13:36 10.32(18:46) 16.6(11:40) 299674.4
  Road Running4 3:08:51 14.62(12:55) 23.53(8:02) 97551.5
  Strength2 1:55:002c345.0
  Stretching5 50:0060.0
  Track workout1 39:43 3.02(13:09) 4.86(8:10)1c107.4
  Hiking1 30:00 1.5(20:00) 2.41(12:26)30.0
  Trail Running1 15:00 0.62(24:08) 1.0(15:00)45.0
  Total13 10:32:10 30.08 48.41 3963c1813.4
  [1-5]12 10:02:10
averages - weight:162lbs

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Sunday Apr 14 #

7 AM

Stretching warm up/down 10:00 [0]

9 AM

Trail Running warm up/down 15:00 [3] 1.0 km (15:00 / km)

10 AM

O - competition 1:08:44 [3] 6.29 km (10:55 / km) +168m 9:38 / km
ahr:129 max:143

Misty today, then just humid and fogging up the glasses.

This was more like it. Made sure of position before running up or down the spurs. Effective for controls 1 thru 3. Then crossed the creek to 4 and up the reentrant, looking for the trail and string of nav boxes at the saddle. Crossed the saddle and saw none of that. Up the spur the right amount looking for the control. Saw a rootstock and fallen tree to my left and decided to check it out. Very unsure, but code was right and away I went.

To 5 via trail after crossing the creek, then 6 and 7 were easy. Sweating hard up and across the field, glasses fogging all the time. Careful to 10 up along the ditch, checking the code at its top end before popping over the top to mine. Then straight thru more of yesterday’s briars and junk to 11 and 12 and in.

Good time, well behind Glen and just slightly off Kissy and ahead of everyone else. Took the small class and much better total for two days than just Saturday’s weak run. Have to see splits to see where I lost to Kissy, but Glen just ran faster.

Saturday Apr 13 #

9 AM

Stretching warm up/down 10:00 [0]

Road Running warm up/down 15:00 [2] 1.0 km (15:00 / km)

10 AM

O - competition race (Quantico Middle) 1:02:25 [4] 5.14 km (12:09 / km)

Rain overnight, wet ground, warm day. Veg starting to green out enough to cut visibility. More briars than last time 2 years ago made it distracting in places.

Not happy with run. Ran hard, but many mistakes.

A little left going to 1 got me on the wrong spur and I looked across the creek in the wrong spot. Saw other people 60 m over but didn’t believe they were right until I checked it and found the bag. 2 min

Okay to 2 and 3 and then left after crossing the road got me on the wrong spur. Up that until I hit a control, which was my 5, so shot a bearing over to the right spot. 6 min

Then back to 5 and over to 6, but came down to the right to avoid blow down and briars. Searched that area a little before popping over the slight spur to the control. 3 min

Okay to 7 and 8, then did a 180 out of 8 and got across the creek and up the hillside before the terrain didn’t match. So backtracked 250 m to 8 again and on to 9. Lost 5 or 6 min.

Clean to the end. Will check the gps, but likely 15 min wasted total. Took 1st in class, but not because I ran well, down the list a ways overall on brown.

O - competition 1:02:27 [3] 3.21 mi (19:27 / mi) +130m 17:16 / mi
ahr:121 max:148

Thursday Apr 11 #

9 AM

Hiking 30:00 [1] 1.5 mi (20:00 / mi)

Around ski trails with Ruthie and Molly. Still enough snow on upper trails for skiing. Will check out again after the weekend.
12 PM

Stretching warm up/down 10:00 [3]

Stretch, then warm up jog.
1 PM

Road Running 1:05:56 [3] 6.01 mi (10:58 / mi) +88m 10:30 / mi
ahr:144 max:178

Beautiful day. Sunny, cool, easy breeze.
Legs felt okay. Stretching, warm up and a couple shot blocks all helped.

Wednesday Apr 10 #

4 PM

Track workout intervals 39:43 intensity: (32:43 @2) + (7:00 @5) 3.02 mi (13:09 / mi)
ahr:130 max:155 1c

Springfield track. Windy and chilly. Tried Chester HS but it still has 4" of ice on one segment.

Tight from yesterday. Did 200's to loosen up. Took 5 tries, but finally got down to an 8 min pace (56). Then did a 400 and kept it at 8 min pace (2.01).

Tuesday Apr 9 #

11 AM

Road Running 37:22 [3] 2.99 mi (12:30 / mi)

Run to loosen up.
12 PM

Stretching (Rec Center) 10:00 [3]

Strength (Trainer) 1:10:00 [3]

Workout with Adam. More plyos, squat jumps, lunge jumps, skaters, Bulgarian squats. Trap bar DL 2 x 190#. Pull ups 4 x 6. Horiz rows.
1 PM

Road Running 1:10:33 [3] 5.0 mi (14:07 / mi) +9m 14:02 / mi

Sandwiched the strength workout with another run afterward. Garmin lost satellites repeatedly even tho I was out in the open. Knee seems okay although it looks pretty ugly.

Monday Apr 8 #

12 PM

Stretching 10:00 [0]

Strength (Exercise class) 45:00 [3]
1c weight:162lbs

Did the HIIT class to loosen up from Saturday. Mostly cardio and upper body.
Didn't push it and felt good. Wore tights because my knee is still bandaged up from the fall at the start of the race (Sherpes photo).

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