Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kadley

In the 7 days ending Oct 16, 2010:

activity # timemileskm+mload
  Trail Running2 3:30:10 13.48(15:36) 21.69(9:41) 754490.4
  O - competition2 1:31:04 5.04(18:04) 8.11(11:14)364.3
  Roller skiing1 1:00:03 4.85(12:23) 7.8(7:42)120.1
  Cross Training1 1:00:00120.0
  Track workout1 20:00 2.74(7:18) 4.41(4:32) 447.5
  Strength1 10:0030.0
  Total8 7:31:17 26.11 42.02 7581172.3
averages - weight:162lbs

«»
2:31
0:00
» now
SuMoTuWeThFrSa

Saturday Oct 16, 2010 #

O - competition warm up/down 13:00 [1] 1.0 mi (13:00 / mi)

11 AM

O - competition race (Moreau State Park) 1:18:04 [4] 6.5 km (12:01 / km)

Green X, nominal 5.5 km. Started in right direction on #1, but looked for control too soon and wasted a minute before I moved on to the right area. Then ran smooth thru #9, thhen cranked up the speed because it was downhill and close to the finish. Figured those are usually trivial, so needless to say botched #10 too low and then around it over the top. Did a relocation, but still looped below it. Lost 3-4 min on each of those.

So lost a lot by dropping my guard at the end; guess it's not over until you trip over the finish control.
3 PM

Roller skiing (Moreau) 1:00:03 [2] 4.85 mi (12:23 / mi)

Training session with Alex. Nice work on V1 hills and some double poling. Good technique progress.

Thursday Oct 14, 2010 #

4 PM

Track workout 20:00 intensity: (17:00 @2) + (3:00 @4) 2.74 mi (7:18 / mi) +4m 7:16 / mi

Short pacing workout. Warmup/cooldown.
4x 200 @ 47, 42, 44, 45

Wednesday Oct 13, 2010 #

Cross Training 1:00:00 [2]

Couple hours digging drainage ditch and backfilling in front of new barn. Hard on back.

Tuesday Oct 12, 2010 #

10 PM

Strength 10:00 [3]

Pushups 30/20
Situps 50,50
Balance

Monday Oct 11, 2010 #

2 PM

Trail Running (Root Beer Ridge) 1:10:04 [3] 4.89 mi (14:20 / mi) +256m 12:19 / mi
weight:162lbs

Wasn't sure about this, as I pinched a nerve or something Friday roller skiing and it tweaks every time I shoot my L leg off to the side. A little hesitant yesterday, but okay so i decided to give the beautiful day a try.

Actually hit the ridge hard right from the start and waited for some pain. But okay, so kept going. 35.48 to top; hit some swampy areas on the way down.

Knocked almost 11 min off last time; halfway to goal of one hour flat.

Sunday Oct 10, 2010 #

3 PM

Trail Running (Windmill Ridge) 2:20:06 [2] 8.59 mi (16:19 / mi) +498m 13:49 / mi

Parked at other end this time and ran CW up and along ridge. Replaced the toy compass with a real one, so was able to accurately navigate the mile beak in the trail mid-way.

« Earlier | Later »