Attackpoint - performance and training tools for orienteering athletes

Training Log: Hadron Collider

In the last 7 days:

	activity	#	time	miles		km		+m
	Trail Run	3	2:47:52	17.21	(9:45)	27.7	(6:04)	385
	Orienteering	1	55:30	3.4	(16:20)	5.47	(10:09)	95
	Forest Run	1	51:06	2.67	(19:07)	4.3	(11:53)	40
	Core	1	17:00
	Total	5	4:51:28	23.28		37.47		520
averages - sleep:7.5 rhr:59 weight:135lbs

1:31

0:00

Sunday Jul 23 #

5 PM

Trail Run 57:38 [3] 10.17 km (5:40 / km) +80m 5:27 / km
ahr:147 max:171 rhr:59 slept:7.0 weight:135lbs (rest day) shoes: Mizuno Wave Rider

Easier run after yesterday.

9 PM

Core warm up/down 17:00 [1]
ahr:101 max:122 (rest day)

15 Supported resisted hip flexion
15 Ball bridge marching
15 Resisted standing hip abduction
15 Supported single leg half squats
15 Ball bridge
2 minutes (front, side, front, side) Kneeling plank to side bridge

Saturday Jul 22 #

8 AM

Trail Run long 1:31:32 [3] 14.3 km (6:24 / km) +245m 5:54 / km
ahr:159 max:189 rhr:59 slept:7.0 weight:135lbs shoes: Mizuno Wave Rider

SMT

Friday Jul 21 #

5 PM

Trail Run warm up/down 8:53 [3] 1.59 km (5:35 / km) +60m 4:42 / km
ahr:147 max:160 rhr:59 slept:8.5 weight:135lbs (rest day) shoes: Salomon Speed Cross 4

Warm up on the way to forest.

Forest Run 51:06 [3] 4.3 km (11:53 / km) +40m 11:21 / km
ahr:152 max:168 (rest day) shoes: Salomon Speed Cross 4

Trail Run warm up/down 9:49 [3] 1.64 km (5:59 / km)
ahr:150 max:163 (rest day) shoes: Salomon Speed Cross 4

Thursday Jul 20 #

Orienteering 55:30 [3] **** 5.47 km (10:09 / km) +95m 9:20 / km
ahr:166 max:197 rhr:59 slept:7.5 weight:135lbs shoes: Salomon Speed Cross 4

Ran the M20 middle distance race from COC 2013. Race went very well until the long leg I didn't have a well defined plan and went off course. Unfortunately a thunderstorm came in and I had to cut the run off.

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