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Training Log: kadley

In the last 7 days:

activity # timemileskm+mload
  Strength4 4:39:002c856.5
  Road Running2 1:47:55 7.2(14:59) 11.59(9:19) 56277.3
  O-course Training1 51:44 2.4(21:33) 3.86(13:24) 83232.8
  Road Race1 40:15 4.0(10:04) 6.44(6:15) 46181.1
  Trail Running1 37:43 1.37(27:32) 2.2(17:06) 7275.4
  Track workout1 35:00 2.4(14:35) 3.86(9:04) 1981c90.0
  Total8 9:11:37 17.37 27.95 4543c1713.2
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Thursday Jun 21 #

6 AM

Strength (Exercise class) 42:00 [2]

Low key session, good for loosening up.

Strength 30:00 [3]

Into wgt room. Pull ups 10. Smith machine 10 presses 50#. Ankle straps 100# front and back, 50# side, diagonal skate 30# full range of motion. Push ups 10/10. Heel drops, hamstring extensions.
9 AM

Strength (Exercise class) 45:00 [3]

One more shot at some floor exercises.

Wednesday Jun 20 #

10 AM

Trail Running warm up/down 6:17 [2] 0.27 mi (23:15 / mi) +16m 19:37 / mi
ahr:96 max:110

O-course Training 51:44 [4] 3.86 km (13:24 / km) +83m 12:06 / km
ahr:124 max:136

Forest pretty thick in places with summer growth knocking down visibility. Lots of mosquitoes, too. The pale green streamers I had put up in the fall were gone or invisible, so I hesitated at the control spots. Was really unsure of #7, which always gives me trouble, and #10 at the edge of an undefined damp spot on the hillside.

Trail Running warm up/down 31:26 [2] 1.1 mi (28:35 / mi) +56m 24:41 / mi
ahr:97 max:119

Hit first 2 controls and then #10 to hang pink tape. Had gone to the correct spots earlier, although doubt I ever swung correctly past #7.

Tuesday Jun 19 #

7 AM

Strength (Exercise class) 1:51:00 [3]
1c

Pilates followed by regular floor exercise class. Tiring on a cumulative basis.
6 pullups off the hanging straps.

Monday Jun 18 #

12 PM

Strength (Exercise class) 51:00 intensity: (6:00 @2) + (45:00 @4)
1c

Noon class with Mallory, always tough, especially today in the 90's and humid, no a/c. Alternating aerobic and strength using body wgt and dumbbells. Drenched in sweat half-way through.

Sunday Jun 17 #

9 AM

Road Running warm up/down 46:26 [2] 3.19 mi (14:33 / mi) +45m 13:57 / mi
ahr:126 max:162

Checking out course.

Road Race race (Matthews 4 mi) 40:15 [4] 4.0 mi (10:04 / mi) +46m 9:43 / mi
ahr:156 max:176

Race in Lebanon, NH. Rail trail out, back on road and then trail. Gradual climb going out, hill on road at 2.5 mi, then run in. Warm, humid.
Afterwards a bbq with burgers, dogs, ribs. Nice spread.
12 PM

Road Running warm up/down 1:01:29 [3] 4.01 mi (15:20 / mi) +11m 15:12 / mi

Stopped in Springfield on way home for an easy cool down. Then a dip in the pond.

Friday Jun 15 #

5 PM

Track workout intervals 35:00 intensity: (30:00 @2) + (5:00 @5) 2.4 mi (14:35 / mi) +198m 11:36 / mi
ahr:96 max:141 1c

Pacing intervals before 4 mile race on Sunday. Nagging pain in R hip joint, tendon snapping as a couple weeks ago. Probably not best to do track work day after heavy lifting.

On the positive side, spent a couple hours spreading Shurpac on the driveway to renew the surface. This is stage 2 of my escalated counterattack to the zealous chipmunk who persists with his hole in the middle of the driveway. The rodent has clearly stayed up at night watching reruns of Caddy Shack. However, he is doomed to succumb to 44 tons of gravel dumped on his home. Ha!

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Training Targets

Jun 1–30 (30d)
YFS mo 2
Total [1-5]45:00:00
actual:25:53:3457%
projected:36:59:2382%
Trail Running
+ Road Running
+ O - competition
+ O-course Training
+ Trail Race
+ Track workout
+ Off Trail Running
+ Road Race
+ Stairway to Heaven [1-5]
120mi
actual:59.5mi49%
projected:85mi70%
Stairway to Heaven [1-5]30c
actual:11c36%
projected:16c53%
Track workout [1-5]4c
actual:1c25%
projected:1c25%

Jan 1 – Dec 31 (365d)
Full year 2018
Total [1-5]600:00:00
actual:276:13:5546%
projected:586:11:2497%

May 1 – Apr 30, 2019 (365d)
Year For Speed
Total [1-5]600:00:00
actual:66:42:0311%
projected:468:11:1978%
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:157.2mi19%
projected:1103.6mi137%
Stairway to Heaven [1-5]200c
actual:35c17%
projected:246c123%
Strength [1-5]150c
actual:23c15%
projected:161c107%

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