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Training Log Archive: Hadron Collider

In the 7 days ending Jan 8, 2017:

	activity	#	time	miles		km		+m
	Trail Run	4	3:04:52	20.6	(8:58)	33.15	(5:35)	270
	Forest Run	2	1:44:58	9.99	(10:31)	16.07	(6:32)	115
	Stairs	1	46:18	1.73	(26:42)	2.79	(16:36)	250
	Strength	2	19:20
	Flexibility	1	10:00
	Total	10	6:05:28	32.32		52.01		635
	[1-5]	9	5:55:28
averages - sleep:11.9 rhr:59 weight:59.1kg

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Sunday Jan 8, 2017 #

3 PM

Trail Run race 28:39 [3] 5.35 km (5:21 / km) +45m 5:08 / km
ahr:141 max:159 rhr:59 slept:6.5 weight:59kg (rest day) shoes: Saucony Peregrine

Ran 2.5 kilometers out and back.

8 PM

Strength warm up/down 7:25 [1]
ahr:105 max:119 rhr:59 slept:6.5 weight:59kg (rest day)

1 minute plank
30 squats
1 minute leg hold
30 push ups
1 minute wall sit
30 sit ups

Saturday Jan 7, 2017 #

3 PM

Forest Run 1:04:34 [2] 8.43 km (7:40 / km) +75m 7:20 / km
ahr:131 max:153 rhr:59 slept:9.0 weight:59kg shoes: Cascadia Brooks

Ran 1.5 kilometers out, then 5 kilometers of forest running and 1.5 kilometer back home.

Friday Jan 6, 2017 #

12 PM

Trail Run long 55:35 [1] 9.61 km (5:47 / km) +70m 5:35 / km
ahr:129 max:155 rhr:59 slept:9.0 weight:60.3kg (rest day) shoes: Saucony Peregrine

Thursday Jan 5, 2017 #

3 PM

Trail Run long 1:06:31 [2] 11.67 km (5:42 / km) +100m 5:28 / km
ahr:140 max:165 rhr:59 slept:8.0 weight:59kg shoes: Cascadia Brooks

Ran up to the bridge over the highway and back.

9 PM

Flexibility 10:00 [0]
rhr:59 slept:8.0 weight:59kg

Did 10 minutes of yoga to stretch after the days run.

Wednesday Jan 4, 2017 #

3 PM

Forest Run warm up/down 40:24 [1] 4.75 mi (8:30 / mi) +40m 8:17 / mi
ahr:137 max:154 rhr:59 slept:10.0 weight:59kg (rest day) shoes: Cascadia Brooks

I planned on running 10k today but about 5 minutes into my run I started feeling not good so I changed plans and did easy forest running instead.

Tuesday Jan 3, 2017 #

4 PM

Trail Run tempo 34:07 [4] 6.52 km (5:14 / km) +55m 5:01 / km
ahr:139 max:159 rhr:59 slept:9.0 weight:59kg shoes: Saucony Peregrine

Ran up to the top of the escarpment and back.

10 PM

Strength 11:55 [1]
ahr:102 max:135 rhr:59 slept:9.0 weight:59kg

Repeated 2 times
20 push ups
1 minute plank
35 crunches
1 minute wall sit
10 spider mans each leg

Monday Jan 2, 2017 #

4 PM

Stairs hills (Core) 46:18 [2] 2.79 km (16:36 / km) +250m 11:28 / km
ahr:129 max:152 rhr:59 slept:8.0 weight:58.5kg (rest day) shoes: Cascadia Brooks

Two sets of Fibonacci stairs with 8 burpees after each repeat.

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