Training Log: kadley
In the last 7 days:
|activity|| # ||time||miles||km||+m||load|
| ||O - competition||1|| 2:59:24|| 8.74||(20:32)|| 14.06||(12:46)|| 451||538.2|
| ||Strength||4|| 1:42:13|| 0.03|| 0.06|| 1||306.6|
| ||Roller skiing||1|| 36:37|| 3.73||(9:49)|| 6.0||(6:06)|| 13||73.2|
| ||Bicycling||1|| 15:40|| 0.62||(25:14)|| 1.0||(15:41)|| 13||31.3|
| ||Trail Running||1|| 12:00|| 0.8||(15:00)|| 1.29||(9:19)||36.0|
| ||Total||8|| 5:45:54|| 13.92|| 22.4|| 478||985.4|
Bicycling (Kingdom Valley) 15:40  0.62 mi (25:14 / mi) +13m 23:42 / mi
Just a short ride today after yesterday's workout and some trail work today burying culverts. Turned out to be very short, as the rim of my front hub fractured as soon as I started and 3 spokes came free. Took the wheel off Ruthie's bike and that worked so still did a little riding. But her rim is narrower which meant I had no front brakes. Kept on the lower trails.
Strength 5:00 
Gave up on sit-ups for awhile, as I suspected they may have been aggravating my butt pain. Seem to have settled down from the acute stage and am resuming at a lighter load.
Hip thrusts one and two legs
O - competition race (Blue Mtn Reservation NY) 2:59:24  14.06 km (12:46 / km) +451m 11:00 / km
3 hour score-o by the Lost Tribe organization. Nice control layout and fair placement. One was apparently on the wrong feature, but didn't look for that one. Good circuit around the map, skipped a couple low value controls to the far east and north, and didn't have enough time for another half dozen low pointers west of the hash house. Most participants were not orienteers, but groups out for a fun time. Seemed entertained by some rescue tasks and having to do exercises at one control. Going solo saved me from most of that.
Felt pretty good, but speed could be better, as always.
Trail Running warm up/down 12:00  0.8 mi (15:00 / mi)
Strength (Craftsbury ) 45:00 
Roller skiing 36:37  3.73 mi (9:49 / mi) +13m 9:43 / mi
Not much of this for quite awhile. Felt wobbly for the first 50 ft and then it clicked. Noted a strong improvement in balance on one ski from the dynadisk and bosu training. Core work on stabilizer muscles helps, too. Short outing to start, but feels good. Certainly not ready for Alex' circuit over Terrible Mtn!
Strength 2:13  0.03 mi (1:03:42 / mi) +1m 58:29 / mi
High steps onto 20" bench at rail trail, then jumps onto it. Trouble stepping up with R leg -- signs of on-going problem.
Strength (Rec Center) 50:00 
Exercise class. More upper body work. Plus got a pullup challenge from the instructor.
all weeks |