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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kadley

In the 7 days ending Oct 13, 2018:

activity # timemileskm+mload
  O - competition2 6:28:39 19.66(19:46) 31.64(12:17) 9131748.9
  Trail Running2 2:17:35 8.41(16:22) 13.53(10:10) 144354.8
  Cross Training1 1:00:0060.0
  Track workout1 56:30 3.93(14:23) 6.32(8:56) 421c146.3
  Strength1 52:001c189.0
  Road Running2 50:53 3.54(14:22) 5.7(8:56) 104118.8
  Total7 12:25:37 35.54 57.19 12042c2617.8
  [1-5]7 12:15:37

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SuMoTuWeThFrSa

Saturday Oct 13, 2018 #

11 AM

O - competition race (EMPO Plat-O ) 4:29:00 [4] 21.24 km (12:40 / km) +580m 11:08 / km

Long race Phil organized at Pine Ridge and Grafton Lakes with a trail run in between. Wet forest and muddy trails, early rain. Thoroughly drenched. Lots of rocky ground covered with wet leaves. Quite challenging and never boring. Always had to be paying attention to the map details.

Not an easy course. Messed up early, following the lead group to 3, but not close enough to catch the control. Ended up doubling half way back to 2 and reattacking from a ski trail. Lost 15 min, having run past on the wrong side of some thick brush. Then got very deliberate on my navigation and did well through the end of that map. Even precisely finding 11, which was in a very poorly defined area on the map, although admittedly coming across it 50 m earlier than expected on a long leg.

Then onto the trail run. Kind of a fuzzy trail, marked in some places, but not others. Came to a junction halfway thru and continued past as all previous had been signed. Wrong. Came to a sharp bend and knew I had to go back to the jct. 4 min lost there.

Then onto the Grafton Lakes map, an easy 4 km on the largest scale yet (1:10). Except the leg to 2 went across a deep marsh. Went to the south edge of the map and waded across the muck. Except I never really went across the deep stuff. For the detour I made, I could have run the trail around if the map included the part that showed it went we wanted it to.
Then wasted time looking for 3 in the circle, which should have been easy, but got stuck in a young pine stand. Probably 15 extra min devoured on that control.

After that finished out the course in a straight forward manner. Glad to be in and get the soggy shoes off.

Thanks to Phil and Sue for a lot of planning and organizing.
6 PM

Note

Neighbor sent over trail cam photo showing a family of 4 bobcats on the prowl up our hillside. Pretty neat, but might think twice about night runs this year.

Friday Oct 12, 2018 #

10 AM

Cross Training 1:00:00 [1]

Trimming briars along ski trails, 2 hours. Then 2 hours mowing the edges to mulch up the branches that fell on the trail.
5 PM

Road Running 33:51 [2] 2.04 mi (16:36 / mi) +79m 14:48 / mi

Included some short spenst hops and jumps on the hills.

Wednesday Oct 10, 2018 #

5 PM

Trail Running 1:19:35 [3] 6.11 mi (13:02 / mi) +22m 12:53 / mi

Rail trail for awhile.

Tuesday Oct 9, 2018 #

5 PM

Track workout 56:30 intensity: (48:10 @2) + (8:20 @5) 3.93 mi (14:23 / mi) +42m 13:55 / mi
1c

Run down to the track and then 200's and 400's.
57, 52; 1.58, 1.54, 1.51; 49

Monday Oct 8, 2018 #

11 AM

Road Running 17:02 [3] 1.5 mi (11:21 / mi) +25m 10:48 / mi

Warm up on the rail trail. Out 9.49 / back 7.13.

Strength (Exercise class) 52:00 intensity: (10:00 @0) + (42:00 @4)
1c

Stretch then HIIT workout with Mallory. 3 sets of 9 floor exercises 45 sec on, 15 sec recovery. Then 4 min various planks.

Sunday Oct 7, 2018 #

10 AM

O - competition race (Craftsbury) 1:59:39 [4] 10.4 km (11:31 / km) +333m 9:55 / km

Score-O on Craftsbury trails by Alex and Ed. Nice run and navigating on ski trails and bike trails mapped with a few confusing sections. Got 23 of 24 controls within the 2 hour limit.

Lost 6 min on my 3rd control (141), running by it 10 m off to the side, looking farther across the flat. Then 3-1/2 min at the very end, taking the wrong trail back from 137 and almost getting out to the road before turning back. That 10 min would have given me time for an extra 1 km to get far out 129 and sweep the course. Oh well, fun race in any case.

Trail Running 58:00 [2] 2.3 mi (25:13 / mi) +122m 21:40 / mi

Control pickup.

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