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Training Log: kadley

In the last 7 days:

activity # timemileskm+mload
  Strength4 3:10:004c525.0
  Stretching2 1:40:0030.0
  Hiking1 1:30:00 2.97(30:18) 4.78(18:50)90.0
  Trail Running1 1:11:40 5.22(13:44) 8.4(8:32) 74215.0
  Road Running1 1:05:19 6.01(10:52) 9.67(6:45) 91195.9
  Total8 8:36:59 14.2 22.85 1664c1055.9
  [1-5]8 7:11:59
averages - weight:161lbs
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Thursday Aug 16 #

9 AM

Strength (Exercise class) 45:00 [2]
1c

Easy effort. Calves sore from rolling last night.

Wednesday Aug 15 #

4 PM

Stretching (Trainer) 1:20:00 intensity: (1:05:00 @0) + (15:00 @2)

Long stretching and rolling session with a little strength mixed in before NAOC.

Tuesday Aug 14 #

9 AM

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

Monday Aug 13 #

Note

Taper week. Some shorter runs, maybe some speed; easy strength work. Catch up from fun last week.
7 AM

Road Running 1:05:19 [3] 6.01 mi (10:52 / mi) +91m 10:23 / mi

Cool morning after a rest day, so decided to hit the Chester loop. Too bad the cooler temp made it super humid and my glasses fogged as soon as I got off the downhill onto the flats. Very sweaty. Okay run, but could feel the harder asphalt surface and camber of the road. Harder on the knees than trail runs.
12 PM

Stretching 20:00 [0]

Strength (HIIT) 40:00 [3]
1c weight:161lbs

5 PM

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

20 min of rolling and stretching with Adam and then an hour of strength work.
Rows, squats, pushups, Bulgarian squats, static twists, lunges, planks on ball, side plank dips

Saturday Aug 11 #

6 AM

Trail Running (Acadia) 1:11:40 [3] 5.22 mi (13:44 / mi) +74m 13:09 / mi
ahr:112 max:132

Great Meadow area. Cool, dry morning.
10 AM

Hiking (Acadia) 1:30:00 [1] 2.97 mi (30:18 / mi)

Hike up Gotham mtn with Greg, Carol, James and Ruthie. Looked for thunder at Thunder Hole but not much action.

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Training Targets

Aug 1–31 (31d)
YFS mo 4
Total [1-5]50:00:00
actual:37:15:5074%
projected:72:11:56144%
Trail Running
+ Road Running
+ O - competition
+ O-course Training
+ Trail Race
+ Track workout
+ Off Trail Running
+ Hiking
+ Road Race
+ Stairway to Heaven [1-5]
100mi
actual:93.7mi93%
projected:181.6mi181%
Strength 8c
actual:8c100%
projected:16c200%
Stairway to Heaven 10c
Track workout 3c

Jan 1 – Dec 31 (365d)
Full year 2018
Total [1-5]600:00:00
actual:406:56:2167%
projected:651:27:35108%

May 1 – Apr 30, 2019 (365d)
Year For Speed
Total [1-5]600:00:00
actual:197:24:2932%
projected:667:09:58111%
X-C Skiing
+ Classic XC Ski [1-5]
1500km
Trail Running
+ Road Running
+ O - competition
+ O-course Training
+ Backpacking
+ Trail Race
+ Track workout
+ Off Trail Running
+ Hiking
+ Road Race
+ Stairway to Heaven [1-5]
800mi
actual:428.8mi53%
projected:1449.1mi181%
Stairway to Heaven [1-5]200c
actual:66c33%
projected:223c111%
Strength [1-5]150c
actual:50c33%
projected:169c112%

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