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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kadley

In the 7 days ending Nov 4, 2017:

activity # timemileskm+mload
  Strength4 3:31:44 1603.7
  Stretching10 1:56:00
  Road Running2 1:34:15 7.99(11:47) 12.87(7:20) 121279.8
  Trail Running4 1:19:16 3.66(21:38) 5.9(13:27) 150158.5
  Roller skiing1 1:05:13 6.58(9:55) 10.59(6:09) 4195.6
  O-course Training1 43:59 2.38(18:27) 3.84(11:28) 90197.9
  Track workout1 41:40 5.01(8:19) 8.06(5:10) 3159.8
  O - competition2 37:31 2.85(13:09) 4.59(8:11) 101225.1
  Total24 11:29:38 28.48 45.84 4701820.5
  [1-5]14 9:13:38
averages - weight:163lbs

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SuMoTuWeThFrSa

Saturday Nov 4, 2017 #

7 AM

Stretching 12:00 [0]

9 AM

Trail Running warm up/down 21:00 [2] 0.67 mi (31:21 / mi)

10 AM

O - competition race (Hawk Mtn sprint ) 19:07 [5] 2.14 km (8:56 / km) +52m 7:58 / km
ahr:135 max:176

Running around the scout camp. Rocky underfoot and smaller trails hidden with leaves. Lost 1-1/2 min on 3 going up to road and back down, with some hesitation in there. Well back from Steve on this.
2 PM

Trail Running warm up/down 20:00 [2] 0.8 mi (25:01 / mi)

Warm up and stretches
3 PM

O - competition race (Berkshire sprint ) 18:24 [5] 2.45 km (7:31 / km) +49m 6:50 / km
ahr:143 max:165

Legs ended up feeling stale on this. Wanted to run it fast, but never cranked it up until the end. Lost some time on 6 looking to the R towards the saddle instead of the small spur. Started going to 11 before 10 until I spotted that one close by on the map. Closer to Steve on this, but so were others.
Took 2nd on class for total of the two races and 3rd for the course.

Friday Nov 3, 2017 #

7 AM

Stretching 11:00 [0]
(rest day)

9 PM

Stretching 10:00 [0]

Thursday Nov 2, 2017 #

7 AM

Stretching 12:00 [0]

Plus heel drops and a few lunges and squats
9 AM

Strength (Exercise class) 50:00 [3]
weight:163lbs

Core and arms. Forget lifting weights above my shoulders.
5 PM

Strength (Masters Group) 1:05:00 intensity: (10:00 @0) + (40:00 @3) + (11:00 @4) + (4:00 @5)

Body weight exercises, lots of lunges and squats.
Ski erg 750 m 3:10, moderately intense
12 pullups
Stretching

Wednesday Nov 1, 2017 #

Note

Finished with YETI month 6.
Glute strain resolved with six weeks of PT. Continue to stretch 2x daily and have loosened up hamstrings, calves, glutes and hip flexors. Resumed full training schedule and increased training to 50 hours/month. Added ballistic exercises like jump squats with dumbbells and weighted box steps. Also hooked up with weekly track training which started yesterday.
As with the entire training experiment, will see how it goes with this cranked up load in the second half of the YETI year.
7 AM

Stretching 11:00 [0]

1 PM

Trail Running warm up/down 3:27 [2] 0.19 mi (18:34 / mi) +30m 12:22 / mi
ahr:101 max:112

O-course Training (Burnt Mtn) 43:59 [4] 3.84 km (11:28 / km) +90m 10:16 / km
ahr:126 max:149

Rerun again of Brown X day 2. Knocked another minute off my previous best time, with fastest legs to 5 controls. To be fair, however, I stopped the watch at the controls as I tied streamer tape to the feature for training runs over Thanksgiving, so was rested on each leg.
Will do the Brown Y course, too, but maybe run it in reverse as I streamer so I'm less familiar with the legs.
2 PM

Trail Running warm up/down 34:49 [2] 2.01 mi (17:20 / mi) +120m 14:37 / mi
ahr:110 max:128

Around the water tank hill.
10 PM

Stretching 10:00 [0]

Tuesday Oct 31, 2017 #

6 AM

Stretching 11:00 [0]

Stretch before track workout
7 AM

Track workout intervals 41:40 intensity: (2:40 @2) + (19:00 @3) + (15:00 @4) + (5:00 @5) 5.01 mi (8:19 / mi) +3m 8:18 / mi
ahr:137 max:181

Morning group track work.
Warm up, then 4 sets of 5 min:
2 min 10k pace, 1 min 5k pace, 2 min 10k pace
3 min recovery, then repeat, then
2 min 5k pace, 1 min 10k, 2 min 5k, recovery
then same as first
cool down
3 PM

Roller skiing (High St) 1:05:13 [3] 6.58 mi (9:55 / mi) +4m 9:53 / mi

Windy. Short section of good pavement with steeper hills at either end. Sticks and pine cone on the road. Not a great workout, but hit my modest target for the month.
7 PM

Stretching 11:00 [0]

Monday Oct 30, 2017 #

6 AM

Stretching 13:00 [0]

Hip and hamstring stretches, knee thrust single leg glute bridges
1 PM

Road Running 20:15 [3] 1.96 mi (10:18 / mi) +90m 9:01 / mi
ahr:142 max:157

Nice brisk run with Ruthie. Rain gone, maybe clouds will follow.
6 PM

Strength (Rec Center) 1:15:00 intensity: (10:00 @0) + (1:05:00 @3)

Stretching plus supermans, lunges, squats
Then group exercise session chest and shoulders, step ups with 15# dumbbells, pullups 10/6, pull downs, plank
Jump squats w/10# dumbbells

Sunday Oct 29, 2017 #

9 AM

Road Running tempo 1:14:00 intensity: (30:00 @2) + (26:00 @3) + (18:00 @4) 6.03 mi (12:16 / mi) +31m 12:05 / mi
ahr:124 max:157

Rainy day. Avoided most of the showers.
Ran miles of tempo pace going out and coming back, 8.52/9.22.
11 AM

Strength (Rec center) 21:44 [3] +1m
ahr:98 max:138

Balance, ski erg 500 m
Elastic bands on ankles for drive drive forward, legs to sides
Shoulder shrugs with light wgts
10 pull ups
9 PM

Stretching 15:00 [0]

Stretches plus dead bugs, single leg glute bridges, birddogs

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