Training Log: kadley

In the last 7 days:

activity

time

miles

climb

O - competition

15:30:00

45.98

(20:13)

74.0

(12:34)

Trail Running

57:00

2.8

(20:21)

4.51

(12:38)

400

Road Running

53:00

5.0

(10:35)

8.05

(6:35)

Total

17:20:00

53.78

(19:20)

86.55

(12:00)

400

15:30

0:00

Thursday May 15
	Trail Running (Hill run x 4) 57:00 [1234] 2.8 mi (20:21 / mi) +400m 8:46 / km

	Long hill repeats. Easy on the descents as my knee doesn't need any more pounding. 8.33 up / 7.17 down 8.11 / 7.33 7.54 / 6.54 6.36 / 4.31

	C • Re below: 1
Wednesday May 14
	Road Running (Chester via PO) 53:00 [2] 5.0 mi (10:35 / mi)

	Easy run to loosen up. Lots of driving this week, which hasn't left much time for workouts. Started out slow because L knee was showing some paiin, but didn't get worse so kept going further than anticipated.
Monday May 12
	Note

	Reviewed map from the rogaine. Figured with more planning, could have been much more efficient with my route (we got the map 5 minutes before the start, so everyone just took off). Strategy would have been to more carefully overlap the segments, so each would have maximum points if the running went well. As it was, I had some dead runs at the end of several legs. Might have picked up 200 more points for the same distance, a significant boost. This format requires careful planning, as each run is relatively short (5, 4, 3 and 4 hours), and you have to make sure something worthwhile is left for the next legs.

	C • Looks like an excellent exp... 2
Saturday May 10
	O - competition race (CYNO Regaine) 15:30:00 [3] 74 km (12:34 / km)

	Solo rogaine in the Finger Lakes Nat Forest, NY. Very much improved map by Mark Dominie using aerial photos and some field checking. Accurate hedgerows and field features; updated and expanded National Forest boundaries. Made for more interesting running and better competition. Format breaks the 24 hour rogaine into 4 six hour segments, with mandatory rest periods totaling 8 hrs. This provides a measure of safety for the solo runners. Also gives you a chance to put on different clothing -- I went thru 4 pairs of sox and as many pairs of running shoes -- nice dry feet = no blisters! Broke up my segments as follows: Noon - 6 pm: 5 hr running, 26 km in the north, 11 controls, 391 pts 6pm - midnight: 4hr running, 15 km to the SE, 7 controls, 227 pts Mid - 6 am: 3 hr running, 13 km, south central, 4 controls, 124 pts 6 am - noon: 4 hr running, 20 km, west and south, 6 controls, 206 pts Missed one 10 pt control, a small marsh hidden in brush along with a half dozen others I found. Spent a short amount of time looking and then went on. Other control locations were all good and on clear features. Ended up 3rd masters, one point out of 2nd. Excellent workout with a lot of running. Quads getting stiff; L knee had an occasional twinge, but basically okay.

Next Up

1w, 2d: US Team Trials Y
2w, 3d: Racing Ahead NEARS Race #2 12-hr Y
4w, 2d: 2008 US Rogaining Championships Y
All Upcoming

Weather

Chester, VT (05143) Fog 44°F (feels like 44F) Humidity: 92%, Winds: calm Useful Daylight: 4:52 AM - 8:41 PM more details Weather data provided by weather.com®

Thursday May 15	N/A F Partly Cloudy	20%
Friday May 16	67 F Mostly Cloudy	10%
Saturday May 17	70 F AM Showers	30%
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