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Training Log: Hadron Collider

In the last 7 days:

activity # timemileskm+m
  Orienteering3 3:24:47 12.68(16:09) 20.4(10:02) 540
  Trail Run6 2:26:49 18.98(7:44) 30.54(4:48) 305
  Core1 14:04
  Total9 6:05:40 31.65 50.94 845
averages - sleep:7 rhr:59 weight:135lbs
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Tuesday Sep 19 #

3 PM

Trail Run 35:01 [3] 5.24 km (6:41 / km) +80m 6:13 / km
ahr:152 max:174 rhr:59 slept:7.0 weight:135lbs shoes: Mizuno Wave Rider

XC
Easy run before TNT.
6 PM

Trail Run warm up/down 15:08 [2] 1.5 km (10:05 / km) +25m 9:19 / km
ahr:133 max:168 shoes: Mizuno Wave Rider

Trail Run intervals 21:31 [5] 4.28 km (5:02 / km) +50m 4:45 / km
ahr:170 max:189 shoes: Mizuno Wave Rider

3 1.4 loops with a large hill in the loop.

Trail Run warm up/down 5:05 [3] 0.75 km (6:47 / km) +5m 6:34 / km
ahr:153 max:187 shoes: Mizuno Wave Rider

Monday Sep 18 #

3 PM

Trail Run tempo 23:47 [4] 4.47 km (5:19 / km) +5m 5:17 / km
ahr:156 max:182 rhr:59 slept:6.0 weight:135lbs (rest day) shoes: Salomon Speed Cross 4

XC
2 sets of 4 loops around the lawn bowling with 5 minute rest in between. Then a cool down after.
9 PM

Core warm up/down 14:04 [1]
ahr:99 max:125 (rest day)

15 Standing resisted hip flexion each leg
15 Single leg half squats each leg
15 Ball hip extension and leg curl
2 min plank to side plank
10 Single leg bridge each leg
15 Ball knee tucks
10 lunges each leg

Sunday Sep 17 #

8 AM

Trail Run warm up/down 20 [1] 2.0 mi (10 / mi)
rhr:59 slept:8.0 weight:135lbs shoes: Salomon Speed Cross 4

Standard warm up.
9 AM

Orienteering race 1:04:50 [4] **** 7.5 km (8:39 / km) +210m 7:35 / km
ahr:172 max:189 shoes: Salomon Speed Cross 4

Had a shaking start but smoothed my self out by and had a really good run.

Day 2 - Red Y - Splits

Saturday Sep 16 #

12 PM

Trail Run warm up/down 20 [1] 2.0 mi (10 / mi)
rhr:59 slept:7.0 weight:135lbs shoes: Salomon Speed Cross 4

Standard warm up.

Orienteering race 1:30:42 [4] **** 9.32 km (9:44 / km) +245m 8:36 / km
ahr:170 max:190 shoes: Salomon Speed Cross 4

Happy with my race because I had a pretty clean race and felt I pushed my self hard.

Day 1 - Red Y - Splits

Thursday Sep 14 #

3 PM

Trail Run warm up/down 13:55 [2] 1.0 km (13:55 / km) +30m 12:06 / km
ahr:132 max:162 rhr:59 slept:7.0 weight:135lbs shoes: Mizuno Wave Rider

XC
Warm up run and dynamic stretches.

Trail Run 31:37 [3] 5.86 km (5:24 / km) +110m 4:56 / km
ahr:168 max:180 shoes: Mizuno Wave Rider

XC
Easy run to blow my self out before the weekend.
C • Good luck this weekend!! 1

Trail Run warm up/down 5 [1] 1.0 km (5 / km)
shoes: Mizuno Wave Rider

XC
Cool down run.
7 PM

Orienteering 49:15 [3] 3.58 km (13:45 / km) +85m 12:18 / km
ahr:144 max:177 shoes: Salomon Speed Cross 4

Very tired and so very got focused.

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3+ days ago
• Good luck this weekend!! 1  
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