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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kadley

In the 7 days ending Sep 2, 2018:

activity # timemileskm+mload
  Cross Training6 9:00:00540.0
  Strength5 5:05:005c1050.0
  Trail Running1 1:31:22 4.01(22:47) 6.45(14:10) 397274.1
  O - competition1 51:02 2.36(21:37) 3.8(13:26) 4153.1
  Stretching2 40:00
  Track workout1 19:10 1.48(12:57) 2.38(8:03)1c51.0
  Total14 17:26:34 7.85 12.63 4016c2068.2
  [1-5]13 16:46:34

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MoTuWeThFrSaSu

Sunday Sep 2, 2018 #

7 AM

Cross Training 1:00:00 [1]

Upper siding.
2 PM

Stretching warm up/down 20:00 [0]

3 PM

O - competition race (Corn Maze) 18:01 [3] 1.45 km (12:27 / km) +2m 12:23 / km

Sprint race. Trouble navigating the flowing junctions. Tried to go too fast with negative results.

O - competition race 33:01 [3] 2.35 km (14:03 / km) +3m 13:59 / km

Classic distance. More of the maze. Took more time and navigated carefully. Stayed in contact with no problems until 16, where the code sequence stopped. Looked around and then went back to the mini-maze and came back again. Figured the code was just wrong, punched and kept going. Got to the next control and finally looked at the clue code and realized the previous 32 code was intentional. 90 seconds lost on that.

Saturday Sep 1, 2018 #

Note

August training: heavy on hours, miles and strength work. Happy with elements of speed in Canada; a couple days of mistakes, but in a clean run I was with the top of the class. Also best 200 in two years at 44 sec.

Stretching with the trainer has eliminated my glute problem. Moving onto plyometrics for agility and speed, long scarred R achilles is irritated by that. Approaching cautiously, but remains an important goal.

No primo races in September, but have a 6 hour rogaine next weekend and the Pisgah 23 km run the following.
10 AM

Stretching 20:00 [0]

Some before training and then some rolling during after I twinged my achilles doing one legged hops.

Strength (Trainer) 1:20:00 [3]
1c

Ladder drills: steps, hops. Lifts, pushups, squats, planks, lunges.
12 PM

Cross Training 1:00:00 [1]

More construction work rest of the day.

Friday Aug 31, 2018 #

6 AM

Cross Training 2:00:00 [1]

Ten hours on the boom lift today, major inroads into the clapboard siding. Had to make a run to Home Depot to pick up another 2 bundles of 16 footers as I had been a bit optimistic on the original calcs.
Now if I could only stop the room from bouncing up and down every time I close my eyes. At least this time I haven't gotten seasick from the swaying at full extension.

Thursday Aug 30, 2018 #

Cross Training 1:00:00 [1]

Almost ready for the clapboard siding.
5 PM

Trail Running (Town Forest) 1:31:22 [3] 4.01 mi (22:47 / mi) +397m 17:26 / mi

Did both the Lost Mine and Butternut Hill loops to check trail conditions. Paused to take photos of a couple trees down, but mostly found trails in good shape.

Wednesday Aug 29, 2018 #

7 AM

Cross Training 2:00:00 [1]

More today. Insulation board, sealing, another window.
12 PM

Strength (Exercise class) 45:00 [4]
1c

Break for noon HIIT class. Steamy in room, lots of sweat.
3 PM

Strength (Trainer) 1:30:00 [3]
1c

Wgts with Adam: sumo squats 40#, dumbbell presses 15#, Romanian deadlifts 30#, rows 30#, pull ups 10, battle ropes one leg, step ups; 2 sets
Plyometrics: squat jumps, ladder drills, 1 leg hops, skaters

Tuesday Aug 28, 2018 #

9 AM

Strength (Exercise class) 45:00 [3]
1c

Plus 5 fingertip pullups on the door frame.
1 PM

Cross Training (Construction) 2:00:00 [1]

Working on siding all day. Insulation board up, sealed, new window for half the job.

Monday Aug 27, 2018 #

11 AM

Track workout 19:10 intensity: (16:00 @2) + (3:10 @5) 1.48 mi (12:57 / mi)
1c

Intensity week. To track for 4 x 200. Was planning on more, but forgot watch and had to go back for it.
56, 50, 45, 44

Strength (Exercise class) 45:00 [4]
1c

HIIT workout: cardio, strength, strength in 30 sec rotations with 10 sec between each interval
2 PM

Note

Then off to Home Depot to pick up a boom lift for the week: new siding, windows, tree lopping.

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