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Training Log Archive: Hadron Collider

In the 7 days ending Dec 6, 2016:

	activity	#	time	miles		km		+m
	Trail Run	3	1:28:58	9.13	(9:44)	14.7	(6:03)	90
	Orienteering	1	1:25:20	8.51	(10:01)	13.7	(6:14)	70
	Stairs	1	32:33	1.86	(17:28)	3.0	(10:51)	65
	Strength	2	20:26
	Flexibility	1	10:00
	Total	8	3:57:17	19.51		31.4		225
averages - sleep:12.5 rhr:59 weight:60.4kg

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Tuesday Dec 6, 2016 #

3 PM

Trail Run intervals 27:34 [3] 4.5 km (6:08 / km)
rhr:59 slept:8.0 weight:60.3kg 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.

C • intervals 1

8 PM

Strength 8:45 [1]
rhr:59 slept:8.0 weight:60.3kg

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

Monday Dec 5, 2016 #

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:60.3kg (rest day) shoes: Cascadia Brooks

Had an easy run after yesterdays race.

9 PM

Strength 11:41 [2]
rhr:59 slept:8.0 weight:60.3kg (rest day)

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

Sunday Dec 4, 2016 #

10 AM

Orienteering race 1:25:20 [4] ** 13.7 km (6:14 / km) +70m 6:04 / km
rhr:59 slept:9.0 weight:60.3kg 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:60.3kg

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

Friday Dec 2, 2016 #

8 PM

Stairs hills (Core) 32:33 [3] 3.0 km (10:51 / km) +65m 9:47 / km
rhr:59 slept:9.0 weight:60.8kg shoes: Cascadia Brooks

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

C • Hadron Collider 1

Thursday Dec 1, 2016 #

7 PM

Trail Run 38:56 [4] ** 6.0 km (6:29 / km) +65m 6:09 / km
rhr:59 slept:8.0 weight:60.8kg 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.

Wednesday Nov 30, 2016 #

6 PM

Note
rhr:59 slept:8.0 weight:59.9kg

ARX
Unfortunately ARX trian was cut off just after we started because of a thunderstorm.

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