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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kadley

In the 7 days ending Apr 15, 2012:

activity # timemileskm+mload
  O - competition2 2:29:23 8.95(16:41) 14.41(10:22) 98672.2
  Road Running4 2:24:00 13.51(10:40) 21.74(6:37) 117363.0
  Strength3 1:55:00345.0
  Track workout2 50:33 5.33(9:29) 8.58(5:54) 7127.3
  Total7 7:38:56 27.79 44.73 2221507.5
averages - weight:160lbs

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Sunday Apr 15, 2012 #

Road Running warm up/down 25:00 [2] 2.0 mi (12:30 / mi)

O - competition race (US Champs middle) 52:24 [4] 4.4 km (11:55 / km)

Better today, sleep is good.

Small mistakes added up. Couple minutes to #1, and another biggie after the spectator control. Running felt good, except where the thorn vines tried to rip my arms off. Nav needs work with care to actually visualize what terrain looks like around control area.

Strength 1:15:00 [3]

Full set x 3 @ 30 reps after the race, waiting for everyone to finish.
Pull ups 8 / 10 / 12

Note

Turns out when they cancelled my flight Friday night, they also cancelled the rest of my reservations. Thanks United. Fortunately, they found some empty seats when I checked in. At least I'm sitting on board in Atlanta. Ready for more adventure.

Saturday Apr 14, 2012 #

11 AM

Road Running warm up/down 18:00 [2] 1.5 mi (12:00 / mi)

O - competition race (Chattahoochee GA) 1:36:59 [4] 10.01 km (9:41 / km) +98m 9:14 / km

Chattahoochee St Pk GA. Tough day with mental errors, probably due to no sleep.

Friday Apr 13, 2012 #

Note

Who say the 13th isn't lucky? Saw my first fisher cat trying to cross the highway up near St J. Very sleek black fur. Beautiful to watch, but an aggressive carnivore. Were introduced to control porcupines, and now we have few porcupines but still have the fishers.

Then the flight to Georgia. Got stuck at Dulles with a plane that just needed a minor mechanical repair. After 10 versions of just a little more work and testing, UA canceled the flight at 2:30 AM. Got an early replacent on Delta, but had to get to their ticket counter for a real seat. That opened at 4 AM, so a wait there and then off to the gate for the 6:30 flight. Sleep, who needs it?

Thursday Apr 12, 2012 #

6 PM

Track workout intervals (200 m) 22:00 intensity: (20:00 @2) + (2:00 @5) 2.3 mi (9:34 / mi) +3m 9:32 / mi

Speed week, day 5. Short quick intervals. Warm up, then 3 x 200m with recovery in between.
39, 39, 38

Strength 20:00 [3]

Another easy day: 1 set x half normal reps.

Wednesday Apr 11, 2012 #

4 PM

Track workout intervals 28:33 intensity: (24:00 @2) + (4:33 @5) 3.03 mi (9:25 / mi) +4m 9:23 / mi

Speed week, day 4. Just a few 400's at the track. Mile warm up, then 3 x 400 with 400 in between. Legs felt fresh.
1.33, 1.32, 1.30

Tuesday Apr 10, 2012 #

4 PM

Road Running tempo (Springfield rail trail) 58:00 intensity: (38:00 @2) + (20:00 @4) 6.01 mi (9:39 / mi) +33m 9:29 / mi

Pacing run. One mile warm up, then 5 x 1/2 mile at pace with 1/2 mile in between.
5 PM

Strength 20:00 [3]

Candy ass strength/taper. One set at half reps.

Monday Apr 9, 2012 #

5 PM

Road Running intervals (Route 11) 43:00 intensity: (33:00 @2) + (10:00 @4) 4.0 mi (10:45 / mi) +84m 10:06 / mi
weight:160lbs

Speed week, day 2. Easy intervals on the highway, just picking up the pace a little. Some I did heading up the modest grade. Legs sluggish from yesterday, but useful to get out. Raw and chilly, windy, some sprinkles.

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