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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kadley

In the 7 days ending Aug 24, 2013:

activity # timemileskm+mload
  Trail Running1 3:57:06 14.07(16:51) 22.64(10:28) 836711.3
  O - competition3 1:06:46 3.47(19:14) 5.59(11:57) 44300.5
  Road Running2 1:04:15 4.88(13:10) 7.85(8:11) 193192.8
  Stretching5 1:00:00
  Roller skiing1 51:39 6.02(8:35) 9.68(5:20) 91103.3
  Strength1 10:001c20.0
  Total10 8:09:46 28.44 45.76 11641c1327.8
  [1-5]7 7:09:46
averages - weight:160lbs

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Saturday Aug 24, 2013 #

3 PM

O - competition race (Corn Maze Classic) 31:23 [4] ***** 2.42 km (12:58 / km) +4m 12:52 / km
ahr:121 max:140

5 PM

O - competition race (Relay) 8:29 [4] **** 0.94 km (9:01 / km) +5m 8:47 / km
ahr:140 max:163

8 PM

O - competition race (Night) 26:54 [4] **** 2.23 km (12:05 / km) +35m 11:12 / km

Friday Aug 23, 2013 #

5 PM

Road Running (Cummings Rd) 41:38 [3] 2.82 mi (14:45 / mi) +127m 12:56 / mi
weight:160lbs

R/T on Cummings and then bushwacking up to the upper trail.

Stretching 15:00 [0]

Hamstring stretches twice today. Plus range of motion for shoulder.

Strength 10:00 [2]
1c

Hamstring exercises with inner tubes and stability ball.

Thursday Aug 22, 2013 #

Stretching 10:00 [0]

Hamstring stretches and strength. Some different ones following visit to doctor.

Evaluated shoulder injury and considers it likely to resolve on its own. Working on range of motion for now. Advised I should avoid crashes for the time being.

Wednesday Aug 21, 2013 #

5 PM

Road Running (Cummings Rd) 22:37 [3] 2.05 mi (11:01 / mi) +66m 10:01 / mi

Legs felt good, arm okay for moderate run.

Stretching 10:00 [0]

Hamstring stretches and strengthening as before.

Tuesday Aug 20, 2013 #

Stretching 15:00 [0]

More hamstring
Stretching: toe touch, Japanese splits, plow, heel drops
Strength: bike inner tube against upper, lower hamstring
4 PM

Roller skiing (Grafton) 51:39 [2] 6.02 mi (8:35 / mi) +91m 8:12 / mi

No pole easy. Just roller skiing smooth and easy.

Monday Aug 19, 2013 #

Stretching 10:00 [0]

Dug out the sports medicine books and started on a variety of hamstring stretching and strengthening exercises. Don't really feel bad, but need to prevent cramping in the future.

And some mild range of motion moves for the blown shoulder. Doc on Thursday.

Sunday Aug 18, 2013 #

9 AM

Trail Running (Savoy Mtn Run) 3:57:06 [3] 14.07 mi (16:51 / mi) +836m 14:14 / mi
ahr:146 max:206

Talked into a trail race in western MA. Nice route up and along a ridge overlooking Greylock at one point. Well marked and reasonably good running surface, just a few muddy spots and some rock stairs. My Garmin showed 14.07 miles, Phil's was 14.7 and the race organizers said 15.7.

Major fall early on. Occurred just as I got to the first aid station (2.5 miles), looked over at the food table and saw Fig Newtons and stopped looking at the trail (squirrel! squirrel!) and stumbled on a rock to the shock of the workers and myself. Landed on my R forearm outstretched and wrenched my shoulder. Muscles tore badly. Nothing like getting trashed to an audience. Having nothing better to do for the next couple hours, kept running to increasing discomfort.

Had 2 gu's and a little Heed, but not enough to see me thru the race. Aid stations only had water (and Fig Newtons). Didn't bonk, but hamstrings locked up 3 miles out and the final run in I was fending off severe muscle cramps.

Thanks to Alex for driving my car most of the way home. Looked for one of my several arm slings, but apparently thru them out because who's ever going to need them again. Then took Casey out and had nothing to do, so tried splitting a log with the maul, which did not go well at all.

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