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Training Log: kadley

In the last 7 days:

activity # timemileskm+mload
  Strength3 4:00:002c720.0
  Road Running3 3:57:46 16.75(14:12) 26.96(8:49) 344565.5
  Hiking1 1:00:00 2.0(30:00) 3.22(18:38)60.0
  Track workout1 47:43 3.6(13:15) 5.79(8:14) 71c131.4
  Stretching2 25:00
  Total9 10:10:29 22.35 35.97 3513c1477.0
  [1-5]8 9:45:29
averages - weight:161lbs
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Sunday Apr 21 #

1 PM

Hiking (Green Mtn HS) 1:00:00 [1] 2.0 mi (30:00 / mi)

Green Mtn nature trail with Ruthie, Dan, Kate and kids. Nice day but ground really wet.
Then home and a half hour chainsawing a fallen tree.

Saturday Apr 20 #

8 AM

Stretching 15:00 [0]

Strength (Trainer) 1:05:00 [3]

Plyos: ladder drills, lunge jumps, low step side jumps
Wgts: Bulgarian jump squats, dead lifts 3 sets 210#, various wall pulls, kettlebells, flags
Pull ups 8 @ 25# added, 8 no extra wgt

Friday Apr 19 #

3 PM

Track workout (Chester HS) 47:43 intensity: (38:43 @2) + (9:00 @5) 3.6 mi (13:15 / mi) +7m 13:11 / mi
ahr:115 max:149 1c

Snows gone, nice cloudy mild day. Best day for track so far. Mix of 200's and 400's. Got improvement as I went along, so did an extra 400 that proved to be the fastest despite feeling pooped on the last half.
Best: 200 - 45, 400 - 1.53

Heading out to the track, caught a fat beaver waddling across the driveway. Dove into the upstream side, slapped his tail and went submarine. Guess we can expect more chewing on the nearby trees.

Thursday Apr 18 #

6 AM

Stretching 10:00 [0]

plus 10 pull ups
11 AM

Road Running hills (Grainery Chester) 1:42:47 intensity: (1:06:47 @2) + (36:00 @4) 7.16 mi (14:21 / mi) +146m 13:30 / mi
ahr:117 max:150

Found a moderate hill by the grain store in town with 1/3 mile steady climb. Did a half dozen laps and then figured I was in steady state condition, so experimented with pace. First, stretched to a longer stride and got a pretty fair time. Then shorter stride but higher tempo. That was faster yet. Finally combined high turn over with a little stretch and that got best time of the day, 3:22.

Wednesday Apr 17 #

10 AM

Road Running warm up/down 52:22 [2] 3.59 mi (14:35 / mi) +94m 13:30 / mi

Around Springfield.
12 PM

Strength (Exercise class) 50:00 [3]
1c

HIIT class. Good, but stiff on some of the moves.

Tuesday Apr 16 #

8 AM

Strength (Trainer) 2:05:00 [3]
1c weight:161lbs

Relaxed session with Adam. Some early stretching, but mostly circuits of lifting, lunges, plyos, squats.
Chin ups to see how they felt after yesterday, knuckles out: 8, 12, arms okay.
3 PM

Road Running 1:22:37 [2] 6.0 mi (13:46 / mi) +105m 13:04 / mi
ahr:113 max:129

Tired and a bit sore from the weekend and morning weight work, so a slow tour around town in a brisk wind.

Note

Paused on the way up the driveway to survey recent chewing by a beaver. Just nibbling so far, no construction evident.

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Training Targets

Apr 1–30 (30d)
Mo 12 goals
Total [1-5]50:00:00
actual:34:01:5168%
projected:48:36:5697%
X-C Skiing [1-5]100km
actual:37.3km37%
projected:53.3km53%
Trail Running
+ Road Running
+ O - competition
+ O-course Training
+ Trail Race
+ Track workout
+ Off Trail Running
+ Hiking
+ Road Race [1-5]
100mi
actual:73.5mi73%
projected:105mi104%
Strength [1-5]15c
actual:6c40%
projected:9c60%
Stairway to Heaven [1-5]10c
Track workout [1-5]4c
actual:3c75%
projected:4c100%

May 1 – Apr 30 (365d)
Year For Speed
Total [1-5]600:00:00
actual:595:37:4499%
projected:610:41:13101%
X-C Skiing
+ Classic XC Ski [1-5]
1500km
actual:1269km84%
projected:1301.1km86%
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:959.1mi119%
projected:983.4mi122%
Stairway to Heaven [1-5]200c
actual:101c50%
projected:104c52%
Strength [1-5]150c
actual:119c79%
projected:122c81%

Jan 1 – Dec 31 (365d)
Total [1-5]600:00:00
actual:162:41:0727%
projected:534:57:2289%

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