Training Log: kadley
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||O-course Training||2|| 3:01:55|| 7.54||(24:08)|| 12.13||(15:00)|| 454|
| ||O - competition||3|| 2:14:04|| 8.69||(15:26)|| 13.98||(9:35)|| 144|
| ||Trail Running||5|| 1:37:57|| 5.4||(18:09)|| 8.69||(11:17)|| 64|
| ||Road Running||2|| 1:01:47|| 5.01||(12:20)|| 8.06||(7:40)|| 56|
| ||Strength||1|| 40:00|
| ||Stretching||1|| 10:00|
| ||Total||12|| 8:45:43|| 26.64|| 42.87|| 718|
Trail Running warm up/down 25:00  1.24 mi (20:09 / mi)
O - competition race (Interstate Park) 56:21  5.1 km (11:03 / km)
Green Middle. Oops! Stupid error right off the start: saw which way Peggy took off and did same, not knowing she had made a little adjustment after heading out slightly off. I just took it farther and had to correct more. But went up the hill a little left and down a parallel reentrant; then had to sort it out and find the right spot. Distracted by a guy chugging up behind me who sounded like a heart attack in action and came out of the control with my map upside down. Took the 180 for 150 m before realizing and had to run around the hill on the ride. So gave up 6 min right at the start.
Then all good except control confusion at 7 (arguably a crappy spot) and route to 9 (R across opening at end of marsh, which had thick green in places).
Okay with time, fair given the errors at the beginning, but 6 min less would have been quite good.
Road Running warm up/down 11:00  0.84 mi (13:06 / mi)
Trail Running warm up/down 20:00  0.9 mi (22:14 / mi)
O - competition race (Long Sprint) 31:38  4.4 km (7:11 / km)
Trail Running warm up/down 13:00  0.6 mi (21:39 / mi)
O-course Training (Earls Trails) 2:20:58  5.52 mi (25:31 / mi) +327m 21:34 / mi
Hanging controls for training courses.
O-course Training 40:57  2.02 mi (20:18 / mi) +127m 16:59 / mi
Picking up half the controls.
Stretching 10:00 
Loosening up muscles from yesterday.
Strength (Rec Center) 40:00 
Heavy strength work today. Another week and it's time for mountain runs starting May.
Pullups w/extra 25# 7, 6
Dumbbell presses and skull crushers 10#
Incline crunches w/10#
Wrist curls w/10#
Calf raises, leg presses 270#
Sumo squats 20#
Abs/ads 12, max
Delts 80#, pecs 140#
Wall sit 1 min
Ski erg 2 x 500 m moderate pace 2:20
Getting cars sorted out today. Sold the Porsche for just about what I paid for it 29 years ago. Bought a brand new diesel VW Golf that had been on hold at the dealer since 2015. It's got the updates to correct the emissions issue. Got that for $5K off the sticker price plus a 162k mile warranty. Next: sell the old diesel back to VW.
Road Running 33:53  3.08 mi (10:59 / mi) +1m 10:59 / mi
Loosening up after the weekend.
Road Running hills (Rec center) 16:54  1.09 mi (15:32 / mi) +55m 13:25 / mi
Across the river and up the hill. Good intentions, but discovered an energy deficit.
Trail Running warm up/down 22:00  1.59 mi (13:50 / mi) +52m 12:34 / mi
Jog to start.
O - competition race (West Point) 46:05  4.48 km (10:17 / km) +144m 8:52 / km
Day 2 Brown. Right off, control 1, looked for control at top of reentrant at top of hillside. But reentrant kind of continued across flat and resumed some more. So off 20 m and 2 min looking in the wrong direction before I figured it out. Then bang-on for the next 3, taking the road to 4 as I figured I could run that faster than Harriman's rocky ground. Probably a good choice for me. Second problem was 5, which looked on the map to be in a flat saddle. Turns out a piece of a contour was covered by the circle and it was on the end of the shoulder. Two more min there. Then good for the rest, passing someone to the next control and having him on my heels to the end. Good motivation, including up and over the hill to the Go control, figuring if he was going to follow me I might as well make him suffer. To the finish on the sidewalk as far as possible, with only a little running in the sand.
Happy with the result, more like I'm looking for. Picking up speed, good endurance (for a short course), but more to go.
Trail Running warm up/down 17:57  1.07 mi (16:50 / mi) +12m 16:16 / mi
Cooling off around the parking lot.
all weeks |