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Training Log: kadley

In the last 7 days:

activity # timemileskm+mload
  Trail Running5 3:48:22 13.78(16:35) 22.17(10:18) 651779.2
  Strength5 3:21:06 1603.3
  Stretching11 2:18:0017.0
  Roller skiing2 1:46:14 11.58(9:10) 18.64(5:42) 60268.7
  Bicycling1 1:11:50 9.85(7:17) 15.86(4:32) 216215.5
  O - competition1 1:00:14 2.91(20:43) 4.68(12:53) 122240.9
  Road Running1 45:21 5.0(9:04) 8.05(5:38) 31156.1
  O-course Training1 45:03 2.28(19:46) 3.67(12:17) 93180.2
  Total24 14:56:10 45.39 73.06 11742460.9
  [1-5]14 12:47:10
averages - weight:164lbs
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SuMoTuWeThFrSa

Saturday Oct 21 #

5 AM

Stretching 10:00 [0]
weight:164lbs

6 AM

Road Running 45:21 intensity: (25:21 @3) + (20:00 @4) 5.0 mi (9:04 / mi) +31m 8:54 / mi
ahr:134 max:171

Harder early morning group run. Separated early with another runner.
Aiming for sub-9 min miles and just about there.
7 AM

Strength 11:06 [3] +1m
ahr:120 max:127

2 x 500 m skierg
20 x squat jumps for fast twitch muscles

Friday Oct 20 #

7 AM

Stretching 9:00 [0]

2 PM

Roller skiing 49:59 [2] 5.41 mi (9:14 / mi) +15m 9:10 / mi
ahr:109 max:130

Gusty wind, Easy pace.
9 PM

Stretching 12:00 [0]

Stretches plus heel drops

Thursday Oct 19 #

7 AM

Stretching 8:00 [0]

9 AM

Strength (Exercise class) 45:00 [3]

10 pull-ups and regular class
1 PM

Trail Running warm up/down 4:22 [2] 0.3 mi (14:33 / mi)

O-course Training 45:03 [4] 3.67 km (12:17 / km) +93m 10:54 / km
ahr:137 max:153

Reran Brown X from Sunday. Much improvement. Corrected my error on #7, ran down the brook and turned right at the cut to the control location, making the leg 15 min faster. Was almost 2 min slower on the first long leg to #3, just not hammering the trail run as hard, but matched my FTD on the other long leg to 10. Also picked up time on other legs, but not all.

Overall, the 45 min run seems to have beaten the course best by 3+ min.

Trail Running warm up/down 19:11 [2] 1.21 mi (15:51 / mi)

5 PM

Trail Running warm up/down 7:59 [3] 0.49 mi (16:12 / mi) +5m 15:42 / mi

Off to Craftsbury for more.

Strength (Masters Group) 50:00 [3]

Mix of body exercises:
50 dips
50 push-ups
50 sit-ups
40 superman
200 squats
300 lunges
30 dead bugs
11 pull-ups

Wednesday Oct 18 #

7 AM

Stretching 17:00 [0]

Stretches plus squats and lunges
8 PM

Stretching 10:00 [0]

Tuesday Oct 17 #

9 AM

Strength (Exercise class) 45:00 [3]

1 PM

Trail Running long 2:37:14 [4] 9.62 mi (16:21 / mi) +553m 13:52 / mi

Got an okay from PT this morning for more aggressive training: explosive jumps, hill sprints, steps jumps. So figured my favorite trail run was in order.
Hard run on the AT to Griffith Lake and back on the forest service road. Working on the uphills. Cut loose coming down the road and hit the hamstring hard. Right leg pretty achy.
Surprised and pleased the run was 40 sec faster than my best previous time last year.
5 PM

Stretching 19:00 [0]

Hips and legs. Heel drops. Then ice.

Monday Oct 16 #

7 AM

Stretching 12:00 [0]

Stretches, squats, lunges
10 AM

Bicycling 1:11:50 [3] 9.85 mi (7:17 / mi) +216m 6:50 / mi

Around Pleasant Valley loop with Ruthie.
1 PM

Roller skiing 56:15 [3] 6.17 mi (9:07 / mi) +45m 8:55 / mi

Windy. Legs tired for this. Road sections are cracked and tricky. Need to find a better spot.
5 PM

Stretching warm up/down (Rec center) 21:00 intensity: (12:00 @0) + (5:00 @1) + (4:00 @3)

Standard 7 hip and leg stretches x 4 times each. Then ski erg warm up and balance work. 10 pull ups.
6 PM

Strength (Rec center) 50:00 [3]

Followed by exercise class. Legs and ab work, squats, lunges, machines. Can't stay tired forever. Ab wheel x 20.

Sunday Oct 15 #

6 AM

Stretching 10:00 [0]

9 AM

Trail Running warm up/down 20:15 [2] 1.03 mi (19:43 / mi) +46m 17:18 / mi

Warmup with a few pickups after squats and lunges.

O - competition race (Boulder Dash) 1:00:14 [4] 4.68 km (12:53 / km) +122m 11:23 / km

Brown X day 2.

Slow to get into map, looked for #1 a little early and then realized I had to be past the stream. Good on the lo0ng leg to #3, took the trail to the south and then cut across the last 250 m. Missed a little right on #4 and #6.

Saved the big error for #7. Used the big trail to cut north 75 m before going in, that dropped me too far down the hillside. Looked and then relocated once up towards the trail to the east, but had looked low. Looped around below it until I ultimately hit #8 and cut back up, again looking low. Mistakes were not going straight for it to begin with, and forgetting the 1:7.5 scale flattens the contours -- I was looking at the bottom of the hill and not half-way up it. Also hadn't paid enough attention to the details on the way in. It all cost me 15 minutes and blew the day.

The next 5 controls to the end were very fast, but you can't make up that kind of loss. 9th on the course today, kept the win for the weekend on M-65.

Despite the sloppy goof, felt positive about the races. Pulled off some fast running in the woods. Showed a number of really good legs and had a great day Saturday. Starting to find some fast twitch muscle cells.
11 AM

Trail Running warm up/down 19:21 [2] 1.13 mi (17:11 / mi) +47m 15:13 / mi

8 PM

Stretching 10:00 [0]

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Training Targets

Oct 1–31 (31d)
YETI mo 6
Total [1-5]50:00:00
actual:31:50:1063%
projected:46:59:4693%
Trail Running
+ Road Running
+ O - competition
+ O-course Training
+ Trail Race
+ Track workout
+ Off Trail Running
+ Hiking
+ Road Race [1-5]
110mi
actual:69.8mi63%
projected:103mi93%
Bicycling [1-5]30mi
actual:11.4mi38%
projected:16.8mi56%
Roller skiing 30mi
actual:23.9mi79%
projected:35.2mi117%

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