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Training Log: Hadron Collider

In the last 7 days:

activity # timemileskm+m
  Trail Run3 1:28:58 9.13(9:44) 14.7(6:03) 90
  Orienteering1 1:25:20 8.51(10:01) 13.7(6:14) 70
  Stairs1 32:33 1.86(17:28) 3.0(10:51) 65
  Core2 20:26
  Flexibility1 10:00
  Total8 3:57:17 19.51 31.4 225
averages - sleep:13.4 rhr:59 weight:133.2lbs
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Tuesday Dec 6 #

3 PM

Trail Run intervals 27:34 [3] 4.5 km (6:08 / km)
rhr:59 slept:8.0 weight:133lbs shoes: Saucony Peregrine

We did a 750 meter loop with four speeds that increased over the loop ending in all out. Repeated 6 times with 2 minute break between.
8 PM

Core 8:45 [1]
rhr:59 slept:8.0 weight:133lbs

Repeated 2 times
1 minute core
30 squats
1 minute wall sit

Monday Dec 5 #

4 PM

Trail Run warm up/down 22:28 [2] 4.2 km (5:21 / km) +25m 5:12 / km
rhr:59 slept:8.0 weight:133lbs (rest day) shoes: Cascadia Brooks

Had an easy run after yesterdays race.
9 PM

Core 11:41 [2]
rhr:59 slept:8.0 weight:133lbs (rest day)

Repeated 2 times:
1 minute plank
20 squats
20 sit ups
20 push ups
1 minute leg hold

Sunday Dec 4 #

10 AM

Orienteering race 1:25:20 [4] ** 13.7 km (6:14 / km) +70m 6:04 / km
rhr:59 slept:9.0 weight:133lbs shoes: Saucony Peregrine

I cleared to course and had a clean race. I did loss some time in a course plan change mid race when I realized I had lots of time to clear the course.
10 PM

Flexibility warm up/down 10:00 [1]
rhr:59 slept:9.0 weight:133lbs

I did some yoga to stretch out before bed after the race today.

Friday Dec 2 #

8 PM

Stairs hills (Core) 32:33 [3] 3.0 km (10:51 / km) +65m 9:47 / km
rhr:59 slept:9.0 weight:134lbs shoes: Cascadia Brooks

Fibonacci stirs with 8 squats after each repeat. Then a normal set of Fibonacci stairs with no core.

Thursday Dec 1 #

7 PM

Trail Run 38:56 [4] ** 6.0 km (6:29 / km) +65m 6:09 / km
rhr:59 slept:8.0 weight:134lbs shoes: Saucony Peregrine

ARX
I was able to run the course that was rained out yesterday. It went very well I did well at having good flow.

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