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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kadley

In the 7 days ending Oct 17, 2011:

activity # timemileskm+mload
  O - competition1 3:29:53 8.57(24:29) 13.79(15:13) 617944.5
  Strength3 1:55:00315.0
  Road Running2 1:27:15 7.76(11:15) 12.48(6:59) 276166.7
  Trail Running1 1:02:03 4.25(14:36) 6.84(9:04) 330228.5
  Total7 7:54:11 20.58 33.12 12231654.6
  [1-5]6 7:19:11

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Monday Oct 17, 2011 #

Strength 40:00 [3]

Core, arms, legs 3 x 30
Pullups 3 x 8

Sunday Oct 16, 2011 #

10 AM

O - competition race (Norwottuck) 3:29:53 [4] 13.79 km (15:13 / km) +617m 12:26 / km

Roller skiing didn't happen this morning, so to make the trip worthwhile, decided to do the 10k blue course.

First 5 controls went very well. Missed a trail jct most of the way to 6, and then guessed where I was when I headed off thru green to the control. Looped around a couple times, just missing the control, and then relocated off where a small pond would be if there were a small pond there; 21 min lost.

Ok then to 10, past the control location if the control were where it would be if the control were there. Then looped back to find Ian moving the mislocated control to where I had been looking a few minutes earlier. 6 min lost.

Again, no problems thru 13, then disaster: clipped a small sapling too close and a twig slipped under my glasses and flipped them off into the leaves. Hands and knees searching inch by inch around the drop zone. Truly can't see without them, so this was cause for serious concern. After 15 minutes, finally connected and sight was restored. Know I should have some bright marker attached to them, but have used contacts for so long, never gave it much thought.

After that legs had tightened up and I lost focus. Went too far R going up the hill to 16 and climbed way too high.

Physically strong for the first 2-1/2 hours, then felt fatigue. Could have used another gu a little before then. Fun to be on a 1:15 map again. Had no trouble reading detail. Pace count and compass was good most of the time.

Pretty starved after all that, so hit Bubba's on the way home for a pig-out.

Saturday Oct 15, 2011 #

9 AM

Road Running warm up/down 20:49 [2] 1.78 mi (11:42 / mi) +34m 11:02 / mi

Road Running race (Baklava 5K) 24:52 [4] 4.81 km (5:10 / km) +98m 4:41 / km

Race over in Newport, NH. Mostly roads, but a half mile on forest trail straight up a hill. Fun, but not a course for a PR. Worked the hills and ended up 10th, 1st for the old farts to win, no surprise, baklava -- yummy!

Road Running warm up/down 6:34 [2] 0.49 mi (13:24 / mi) +14m 12:18 / mi

Friday Oct 14, 2011 #

Note

Restarted another batch of yeast today. Original batch from Wed was clearly stuck and not munching on the sugar. Maybe enough must for a gallon or two of wine this year.
12 PM

Strength 30:00 [2]

Splitting firewood with new 8# maul. Not as hefty as a 16# one, but you do have to lift it. Should be entertaining exercise for the ladies. Think I may regrind the bit slightly to get a better penetration.
5 PM

Road Running 35:00 [0] 2.5 mi (14:01 / mi) +130m 12:04 / mi

Lap on Cummings Rd, then up around the ski trails. Absolute deluge, could watch the water come up to the overflow culvert for the driveway. Moved a car later to roadside in case the drive breaches again.

Even did some hill bounds per abuse of coach. But not too energetic, as I still plan on doing the 5k tomorrow.

Thursday Oct 13, 2011 #

Strength 45:00 [3]

Core, arms, legs 3 sets 30
3 x 10 pullups
Back to where I was in the spring. Felt strong.

Tuesday Oct 11, 2011 #

3 PM

Trail Running warm up/down 5:43 [2] 0.33 mi (17:20 / mi) +5m 16:33 / mi

Trail Running hills (Mt Wantastiquet) 32:01 [4] 1.93 mi (16:35 / mi) +325m 10:53 / mi

Running pretty hard. Scrambling the rocky sections, picked up when trail was smooth. Pace off a little from last run in June.

Trail Running 24:19 [3] 1.99 mi (12:13 / mi)

Back down.

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