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Training Log Archive: kadley

In the 7 days ending Apr 17, 2016:

activity # timemileskm+mload
  Road Running3 2:00:48 9.07(13:19) 14.6(8:17) 167344.6
  O - competition3 1:38:29 5.7(17:16) 9.18(10:44) 175443.2
  Hiking1 1:36:46 3.5(27:39) 5.63(17:11) 130193.5
  Trail Running3 1:36:00 6.44(14:55) 10.36(9:16) 224217.0
  Strength3 1:28:00331.5
  Total12 8:20:03 24.71 39.77 6961529.9

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Sunday Apr 17, 2016 #

8 AM

Trail Running warm up/down 20:00 [2] 1.5 mi (13:20 / mi) +10m 13:04 / mi
ahr:103 max:118

9 AM

O - competition race (High Rock) 51:10 [4] 5.01 km (10:13 / km) +88m 9:24 / km
ahr:138 max:169

Classic brown. Ran well, but left trail too soon on 9 and found several full sized boulders that weren't mapped. Went back to trail and relocated quickly to find control, but lost 3-1/2 min. Then out of 10 veered R over to main trail and had to cut back later, costing almost 1 min. Shin guards today, helped run much more aggressively.
3rd on the course.

Saturday Apr 16, 2016 #

10 AM

O - competition race 25:23 [4] 2.18 km (11:40 / km) +37m 10:45 / km

Brown middle preliminary. Ran well, a few bobbles, legs cut up with low briars.
2 PM

O - competition race 21:56 [4] 2.0 km (10:59 / km) +50m 9:46 / km

Brown middle final. pretty clean, but hesitated on 5 and probably lost 1 min.
5 PM

Hiking (Malden) 1:36:46 [2] 3.5 mi (27:39 / mi) +130m 24:47 / mi

Hike around the Fells with Dan, Kate and Max.

Friday Apr 15, 2016 #

6 AM

Road Running 6:00 [3] 0.5 mi (12:00 / mi)

Morning wake up.

Thursday Apr 14, 2016 #

6 AM

Strength 40:00 [3]

Full set x 20 reps floor exercises
8 pull ups
Added 20 x 16" steps (not jumps yet)
7 AM

Road Running (Essex Jct) 17:45 [2] 1.23 mi (14:26 / mi) +24m 13:37 / mi

Fresh air jog after strength workout.
5 PM

Trail Running (Essex Jct) 31:00 intensity: (21:00 @2) + (10:00 @4) 2.64 mi (11:44 / mi) +43m 11:11 / mi
ahr:136 max:168

Intervals on a nearby running trail.
10 segments of about 1 min each, with the same recovery between each.

Strength 3:00 [3]

Then did 20 x 12" stationary jumps.

Wednesday Apr 13, 2016 #

5 PM

Road Running 1:37:03 [3] 7.34 mi (13:13 / mi) +143m 12:28 / mi
ahr:127 max:159

Ran directly from the Essex Inn. Mostly dirt roads and trail. Good route, could easily add a bunch more distance to this.

Tuesday Apr 12, 2016 #

4 PM

Trail Running (Kingdom Valley) 45:00 [2] 2.3 mi (19:34 / mi) +171m 15:54 / mi
ahr:98 max:125

Recovery run. Cleared some branches from new trail runs.

Monday Apr 11, 2016 #

3 PM

Strength (Rec center) 45:00 [4]

Stiff from the weekend. Modest energy level.
Floor exercises 1 set x 20 plus ski erg 1000m 4:45
10 pull ups with 10# added wgt

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