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Training Log Archive: Hadron Collider

In the 7 days ending Oct 2, 2016:

	activity	#	time	miles		km		+m
	Trail Run	3	1:48:53	6.34	(17:11)	10.2	(10:40)	50
	Road Run	2	59:42	5.7	(10:28)	9.18	(6:30)	21
	Orienteering	1	30:00	1.8	(16:39)	2.9	(10:21)	30	7 /	8c	87%
	Total	6	3:18:35	13.84	(14:21)	22.28	(8:55)	101	7 /	8c	87%
averages - sleep:9.8 rhr:59 weight:60.1kg

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Sunday Oct 2, 2016 #

Trail Run intervals 20:00 [4] 4.0 km (5:00 / km) +10m 4:56 / km
rhr:59 slept:10.0 weight:60.3kg shoes: Cascadia Brooks

I did 4 1 kilometer intervals with 45 second rest in between.

Friday Sep 30, 2016 #

3 PM

Trail Run hills 48:53 [4] 3.0 km (16:18 / km) +25m 15:39 / km
rhr:59 slept:8.0 weight:60.3kg shoes: Saucony Peregrine

X Country
6 up hill strides. Then 1 kilometer loop run 3 times, then calisthenics.

Wednesday Sep 28, 2016 #

3 PM

Trail Run 40:00 [3] 3.2 km (12:30 / km) +15m 12:13 / km
rhr:59 slept:8.0 weight:60.3kg shoes: Cascadia Brooks

X Country
Easy 3.2 km ran then 6 strides.

7 PM

Orienteering tempo 30:00 [4] ** 2.9 km (10:21 / km) +30m 9:50 / km
spiked:7/8c rhr:59 slept:8.0 weight:60.3kg shoes: Cascadia Brooks

Did a nav run with 8 controls with no specific order. Each control had 2 questions on it that we had to answer.

Tuesday Sep 27, 2016 #

3 PM

Road Run tempo 34:42 [5] 4.4 mi (7:53 / mi) +1m 7:53 / mi
rhr:59 slept:8.0 weight:60.3kg shoes: Saucony Peregrine

X Country
20 minutes of tempo run then calisthenics. The calisthenics were:
20 squats
20 push ups
20 knee to elbow
20 V ups
20 scissor jumps
10 burpees
(repeated 3 times)

Monday Sep 26, 2016 #

3 PM

Road Run hills 25:00 [3] 2.1 km (11:54 / km) +20m 11:22 / km
rhr:59 slept:7.0 weight:59kg (rest day) shoes: Cascadia Brooks

X Country
Did hills where we ran up on hill came down on recovery then did a different hill and came down on recovery. Repeated 3 times with 2 minute rests in between.

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