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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kadley

In the 7 days ending Nov 10, 2019:

activity # timemileskm+mload
  Strength2 2:12:012c373.5
  Trail Running2 2:00:00 4.92(24:23) 7.92(15:09) 375350.0
  O - competition1 1:15:38 3.48(21:44) 5.6(13:30) 161301.5
  Track workout1 39:00 3.09(12:37) 4.97(7:51) 81c127.0
  Total5 6:06:39 11.49 18.49 5443c1152.0

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MoTuWeThFrSaSu

Sunday Nov 10, 2019 #

4 PM

Track workout intervals (Chester HS) 39:00 intensity: (8:00 @2) + (25:00 @3) + (6:00 @5) 3.09 mi (12:37 / mi) +8m 12:32 / mi
ahr:138 max:170 1c

To the track at dusk after moving rocks and dumping boulders all day. Good warm up and then 6 x 200 VO2 max intervals with 200 m jogging recovery. Happy with the pace right from the start. Each got faster and my HR dropped at the same time until it really wasn't at VO2 max any more. Clearly have room to cut times.

Got down to 50 sec but could not get under today. Quite a bit slower than last spring but improving. No hamstring issues.

Saturday Nov 9, 2019 #

10 AM

Trail Running warm up/down 10:00 [2] 0.7 mi (14:17 / mi)
ahr:97 max:108

O - competition race (Ansonia - brown) 49:42 [4] **** 3.49 km (14:14 / km) +100m 12:27 / km
ahr:112 max:152

Down to CT for the one day race. Can't remember being on this map, found it challenging judging distance and which rocks and cliffs were mapped.

Went high and right on 1 and missed the control, finally getting it off some of the stone walls. Looked early on 2 but not much time lost. Spent lots of time on 4 looking on the ridgeline to the east before sorting out the error. On 5 looked at the boulder to the left before correcting.

All in all a bit frustrating.

O - competition race (Ansonia - orange) 25:56 [3] *** 2.11 km (12:18 / km) +61m 10:45 / km
ahr:108 max:140

Back out for a little more on the orange course. Shorter than the brown but still technical. More relaxed pace and knew what to expect with the ridges and rocks, so no problems with this one.

Thursday Nov 7, 2019 #

4 PM

Strength (Rec Center) 1:02:01 [3]
ahr:101 max:158 1c

Specific strength xc ski:
Garhammer 10, double pole db squat 20# x 10, L-sit pull ups 10, chest tuck squats 20# x 10, max wgt pull ups 45# added 2/1/2/1
18" box steps 45# added x 20
Ski erg 500m 2:15
Glute and hamstring curls on exercise ball
Leg press single leg 250# x 10, both legs 340# x 10, calves 340# x 15, both full range of travel 160# x 15
Ski pull downs on wgt machine 40# each arm x 50
Bird dogs w/purple band x 20

Wednesday Nov 6, 2019 #

10 AM

Trail Running (Town forest ) 1:50:00 [3] 4.22 mi (26:04 / mi) +375m 20:26 / mi
ahr:103 max:131

Checking trail for wind damage. Surprisingly good condition.

Tuesday Nov 5, 2019 #

Note

Heading north today. Often see hawks by the road in trees or on lamp posts. Today there was a bald eagle sitting there looking for breakfast. Pretty impressive!

Monday Nov 4, 2019 #

5 PM

Strength (Trainer) 1:10:00 intensity: (15:00 @1) + (50:00 @3) + (5:00 @4)
ahr:85 max:130 1c

Back with Adam doing training. Ran thru dynamic warmups and my Monday-Thursday ski strength routines. Also lunges, pull downs, and torque moves.

Used my new wgt vest for pull ups: 45# 3 / 3 / 2 / 2

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