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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kadley

In the 7 days ending Nov 17:

activity # timemileskm+mload
  Strength2 2:10:492c392.5
  Road Running3 2:09:33 10.92(11:52) 17.57(7:22) 132388.6
  X-C Skiing1 46:10 3.84(12:01) 6.18(7:28) 102138.5
  Total6 5:06:32 14.76 23.75 2342c919.6

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Sunday Nov 17 #

8 AM

Road Running 1:12:46 [3] 6.33 mi (11:30 / mi) +54m 11:12 / mi
ahr:141 max:159

Morning run with Joe's group. Easy to get lost in conversation and not notice the miles going by. Thoroughly enjoyable discussion about therapy dogs and long distance orienteering runs (avoiding the stupid term "rogaines").

Saturday Nov 16 #

3 PM

Road Running 30:15 [3] 2.51 mi (12:03 / mi) +16m 11:49 / mi
ahr:147 max:176

Rail trail with Ruthie and Molly.

Thursday Nov 14 #

5 PM

Strength (Rec Center) 50:00 [3]
ahr:98 max:137 1c

XC ski specific strength:
Garhammers - 10
Double pole wgt squats 15 x 20# db's
L-sit pull ups - 10
Pull ups 45# added 3/3/3/3
18" step ups 20 @ 45# added wgt
Tuck squats - 10 x 20# db's
Dble pole wall wgts 2 sets 25 x 50# each, used actual pole straps
Ab roll - 5 standing, 10 on knees
Lunges - 40 x 25# kb
Plain pull ups - 8
Smith machine squats - 90# 5/10
6 PM

Note

Saw an ortho specialist surgeon this morning at Dartmouth Hitchcock. Same doc who repaired my quads and one shoulder. Trying to figure out whether repair would be worth the aggravation and downtime vs just continuing to load the damaged hamstring and hope it doesn't pop. Actually, he said it's already mostly gone and is unlikely to get worse. Will consult with his associate who handles high level athletes and discuss prospects.

Wednesday Nov 13 #

1 PM

Road Running 26:32 [3] 2.08 mi (12:45 / mi) +61m 11:41 / mi
ahr:145 max:164

Running with Ruthie and Molly. Molly was fighting the leash a couple times just to assert independence.

Sunny and clear, temp up into the teens. Was 8F this morning and that made it chilly when I was cutting up firewood and moving some rocks.

Tuesday Nov 12 #

10 AM

X-C Skiing (Craftsbury) 46:10 [3] 6.18 km (7:28 / km) +102m 6:54 / km
ahr:100 max:120

Snow! Ski season has arrived! Stopped at the outdoor center after meeting with Ethan to set up a biathlon rifle order.

Nothing at home, but got about 6" here. Packed nicely all over and thin enough cover so you didn't punch thru. Great early start to the year. Summer CH10 did just fine.

Monday Nov 11 #

4 PM

Strength (Trainer) 1:20:49 [3]
ahr:97 max:142 1c

Mix of warm up, stretching and strength. Some higher intensity plyos blended in.

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