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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kadley

In the 7 days ending Sep 24, 2016:

activity # timemileskm+mload
  Trail Running4 3:04:18 5.79(31:51) 9.31(19:48) 303352.6
  O-course Training1 3:00:00 5.0(36:00) 8.05(22:22)180.0
  O - competition2 2:03:34 6.14(20:07) 9.88(12:30) 289589.8
  Strength1 40:00180.0
  Total6 8:47:52 16.93 27.24 5921302.4

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Saturday Sep 24, 2016 #

11 AM

Trail Running warm up/down 15:09 [2] 0.75 mi (20:20 / mi) +36m 17:41 / mi
ahr:108 max:140

12 PM

O - competition race (Burnt Mountain) 1:21:03 [4] 5.76 km (14:05 / km) +190m 12:05 / km
ahr:130 max:155

NAOC Long Brown. Complex map, got to pay attention to the details.
1- A little to the R and looked at a couple boulders before I found mine - 3 min
2- Okay, stopped at bottom of cliff and said "I sure hope my control is at the top of this, which it was
3- Ran along the edge of the quarry pit and got stuck on the pile of grout. Had to nurse my way across and then loop to the back to zero in on the spot - ugly leg, 5 min
4- fine, fast
5- Long leg, across and down the wide green patch along the cliffs. Planned on following the N line, but came down along the S line. Figured that out and ran N along the old road to the stream crossing and just headed WNW to the open hillside, ignoring the marshes. Checked too low first and then up the the little hilltop - 2 min lost on that
6- A little E on the climb and got onto the longer parallel rock band. Figured it out, but by then was well up and looped around the top and down to the control - 5 min
7- Back the way I came for a fast leg
8- Faster leg to this one, and then in.
Fun running, but a lot of work and lots of confusing detours around short and not so short rock bands.
3 PM

Trail Running warm up/down 1:53:11 [2] 2.8 mi (40:25 / mi) +171m 33:59 / mi

Up to the quarry area to pick up a bunch of controls scattered around there. Still challenging navigation at slow pace.

Friday Sep 23, 2016 #

O-course Training (Oak Hill) 3:00:00 [1] 5.0 mi (36:00 / mi)

Four trips up to the top of Oak Hill and running around -- checking controls, chasing down Mark, shadowing Samantha and picking up controls.

Wednesday Sep 21, 2016 #

5 PM

Trail Running warm up/down 16:00 [1] 1.0 mi (16:00 / mi)

Strength (Craftsbury) 40:00 [4]

Shorter workout, but more intense. Four sets.

Squats
Lunges
Pushups
Jacknives
Star planks
Shoulder stabilizations
One leg hip raises
Mountain climbers
Penguins
Situp and lifts

Sunday Sep 18, 2016 #

9 AM

Trail Running warm up/down 39:58 [2] 1.24 mi (32:13 / mi) +96m 25:58 / mi
ahr:93 max:117

O - competition race (US Champs II) 42:31 intensity: (20:00 @4) + (22:31 @5) 4.13 km (10:18 / km) +99m 9:12 / km
ahr:136 max:157

A little more complicated today. No maps for navigation and blueberries to slow you down. Ran more aggressively, however.

To 1 was nice down hill between two stone walls and I took off at maximum speed. Flew down the hill and proceeded to faceplant at the bottom, oh well. Lost 2 minutes on 3 going around the end of the ridge and searching too much too low. Then 30 sec on 4 dropping over the spur to the R, then spotting the trail and dashing back over to the control. On 7 took the straight line and found the far side of the hill messy with rock outcrops and bushes and lost a minute until I cut L towards the big reentrant. Quite confused going to 8 and seeing a major stone wall after crossing the trail. Knew I was on the right bearing and spur, but could not find the wall on the map. Only later saw the wall totally covered by the purple course line, it should have been broken there. No time lost, but weirded out. Then dropped towards 9 a little R and found another control below ours on the stream, looked up and saw ours, 20 sec. Finally did a faceplant heading to the Go control when I glance at my map at full speed.

Good days of racing. Could use a little more precision and more speed, but felt good bashing through the blueberries.

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