Training Log Archive: Hadron Collider

In the 7 days ending Jan 29, 2017:

1:29

0:00

4 PM

Trail Run long 1:29:29 [3] 15.21 km (5:53 / km) +195m 5:32 / km
ahr:152 max:177 rhr:59 slept:9.5 weight:59.4kg shoes: Cascadia Brooks

Ran out to to the trail over Harper's Garden Center and back.

4 PM

Forest Run 1:04:12 [2] 8.3 km (7:44 / km) +55m 7:29 / km
ahr:150 max:174 rhr:59 slept:7.0 weight:59.4kg (rest day) shoes: Saucony Peregrine

Ran 1.5 km out then 5 km of forest running and 2 km back home.

7 PM

Orienteering intervals 25:07 [3] * 2.64 km (9:31 / km) +55m 8:37 / km
ahr:133 max:156 rhr:59 slept:8.0 weight:59.4kg shoes: Cascadia Brooks

Had a central control with many loops going out from it. Focus was on compass work.

4 PM

Forest Run 1:04:08 [1] 7.71 mi (8:19 / mi) +65m 8:06 / mi
ahr:147 max:171 rhr:59 slept:8.0 weight:59kg (rest day) shoes: Saucony Peregrine

Ran 1.5 km to start then did 4.5 km of forst running and ran 1.5 km home.

5 PM

Trail Run intervals 33:48 [4] 5.0 km (6:46 / km) +90m 6:12 / km
ahr:140 max:193 rhr:59 slept:7.5 weight:59kg shoes: Cascadia Brooks

Went to TNT. 4 ~1 km laps then 5 hill sprints.

9 PM

Strength warm up/down 13:10 [1]
ahr:103 max:126 rhr:59 slept:7.5 weight:59kg

Repeated 2 times
1 minute plank
30 squats
20 mountain climbers
1 minute wall sit

4 PM

Trail Run tempo 28:30 [4] 6.48 km (4:24 / km) +90m 4:07 / km
ahr:145 max:186 rhr:59 slept:6.5 weight:59kg shoes: Cascadia Brooks

Ran to the top of the escarpment and back.