Training Log: kadley
In the last 7 days:
|activity|| # ||time||miles||km||+m||load|
| ||O - competition||1|| 4:29:00|| 13.2||(20:23)|| 21.24||(12:40)|| 580||1210.5|
| ||Trail Running||2|| 3:11:45|| 14.37||(13:21)|| 23.13||(8:17)|| 387||575.3|
| ||Strength||2|| 1:45:00||2c||315.0|
| ||Cross Training||1|| 1:00:00||60.0|
| ||Stretching||2|| 35:00|
| ||Road Running||1|| 33:51|| 2.04||(16:36)|| 3.28||(10:19)|| 79||67.7|
| ||Total||7|| 11:34:36|| 29.61|| 47.65|| 1047||2c||2228.4|
| ||[1-5]||7|| 10:59:36|
Trail Running 1:52:10  8.26 mi (13:35 / mi) +365m 11:56 / mi
Crisp morning for a run, mid 30's. Felt fine, but pace off some, probably due to Saturday's race and yesterdays strength workout.
Stretching warm up/down 15:00 
Strength (Exercise class) 40:00 
HIIT with Ashley. Not as intense as last week, glad for that. But worked up a sweat for sure.
Stretching 20:00 
Stretching and rolling by trainer. Felt good even after yesterday's workout.
Easy 500 m ski erg.
Strength (Trainer) 1:05:00 
Plyometrics: ladder drills, long jumps
Leg raises, dumbbell presses (25#), flags, pull downs, sled pulls, sledgehammers, bird dogs cross bench
Next door bobcat family
Photo by Randy Bigelow.
O - competition race (EMPO Plat-O ) 4:29:00  21.24 km (12:40 / km) +580m 11:08 / km
Long race Phil organized at Pine Ridge and Grafton Lakes with a trail run in between. Wet forest and muddy trails, early rain. Thoroughly drenched. Lots of rocky ground covered with wet leaves. Quite challenging and never boring. Always had to be paying attention to the map details.
Not an easy course. Messed up early, following the lead group to 3, but not close enough to catch the control. Ended up doubling half way back to 2 and reattacking from a ski trail. Lost 15 min, having run past on the wrong side of some thick brush. Then got very deliberate on my navigation and did well through the end of that map. Even precisely finding 11, which was in a very poorly defined area on the map, although admittedly coming across it 50 m earlier than expected on a long leg.
Then onto the trail run. Kind of a fuzzy trail, marked in some places, but not others. Came to a junction halfway thru and continued past as all previous had been signed. Wrong. Came to a sharp bend and knew I had to go back to the jct. 4 min lost there.
Then onto the Grafton Lakes map, an easy 4 km on the largest scale yet (1:10). Except the leg to 2 went across a deep marsh. Went to the south edge of the map and waded across the muck. Except I never really went across the deep stuff. For the detour I made, I could have run the trail around if the map included the part that showed it went we wanted it to.
Then wasted time looking for 3 in the circle, which should have been easy, but got stuck in a young pine stand. Probably 15 extra min devoured on that control.
After that finished out the course in a straight forward manner. Glad to be in and get the soggy shoes off.
Thanks to Phil and Sue for a lot of planning and organizing.
Neighbor sent over trail cam photo showing a family of 4 bobcats on the prowl up our hillside. Pretty neat, but might think twice about night runs this year.
Cross Training 1:00:00 
Trimming briars along ski trails, 2 hours. Then 2 hours mowing the edges to mulch up the branches that fell on the trail.
Road Running 33:51  2.04 mi (16:36 / mi) +79m 14:48 / mi
Included some short spenst hops and jumps on the hills.
Trail Running 1:19:35  6.11 mi (13:02 / mi) +22m 12:53 / mi
Rail trail for awhile.
all weeks |