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Training Log Archive: Hadron Collider

In the 7 days ending Jul 2, 2017:

activity # timemileskm+m
  Trail Run3 1:51:36 12.83(8:42) 20.65(5:24) 295
  Strength4 50:34
  Forest Run1 44:43 2.42(18:30) 3.89(11:30) 125
  Road Run1 37:16 3.25(11:28) 5.23(7:08) 85
  Total8 4:04:09 18.5 29.77 505
averages - sleep:7.5 rhr:59 weight:61.2kg

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MoTuWeThFrSaSu

Friday Jun 30, 2017 #

9 PM

Strength 12:35 [1]
ahr:99 max:114

10 Supine abdomen draw each leg
15 leg rises each leg
15 hip drops each leg
15 bridge
15 Neutral back curl each leg
10 Ball weight pass each arm

Thursday Jun 29, 2017 #

4 PM

Trail Run tempo 33:08 [4] 6.37 km (5:12 / km) +85m 4:53 / km
ahr:158 max:187 rhr:59 slept:7.0 weight:61.2kg shoes: Mizuno Wave Rider

6 minute warm up then ran to the top of the escarpment and back home.
9 PM

Strength 12:14 [1]
ahr:88 max:105

10 Supine abdomen draw each leg
15 leg rises each leg
15 hip drops each leg
15 bridge
15 Neutral back curl each leg

Wednesday Jun 28, 2017 #

6 PM

Trail Run 51:49 [3] 10.03 km (5:10 / km) +145m 4:49 / km
ahr:155 max:182 rhr:59 slept:7.0 weight:61.2kg shoes: Mizuno Wave Rider

Ran to the high way and back.
9 PM

Strength 14:05 [1]
ahr:78 max:105

10 Supine abdomen draw each leg
15 leg lifts each leg
15 hip drops each leg
15 bridge
15 neutral back curls each side

Tuesday Jun 27, 2017 #

6 PM

Road Run warm up/down 14:34 [2] 1.92 km (7:35 / km) +15m 7:18 / km
ahr:122 max:149 rhr:59 slept:10.0 weight:61.2kg shoes: Mizuno Wave Rider

Warm up run to area where we did the work out.

Trail Run hills 26:39 [5] 4.25 km (6:16 / km) +65m 5:50 / km
ahr:148 max:192 shoes: Mizuno Wave Rider

General form for intervals was hill(s), 300 m run, and another hill(s). There was 5 repeats. First was 2 hills first and 2 hills second. Second was 1 hill first and 1 hill second. Rest of them were 1 hill fist and 2 hills second. 1.5 minute rest in between.

Road Run warm up/down 22:42 [3] 3.31 km (6:51 / km) +70m 6:12 / km
ahr:149 max:187 shoes: Mizuno Wave Rider

Cool down on the way home.

Monday Jun 26, 2017 #

3 PM

Forest Run 44:43 [2] 3.89 km (11:30 / km) +125m 9:54 / km
ahr:138 max:186 rhr:59 slept:6.0 weight:61.2kg shoes: Salomon Speed Cross 4

Forest running through very dense forest. Run got cut off short when a thunderstorm rolled in.
9 PM

Strength 11:40 [1]
ahr:75 max:109

2 minute plank
10 Baltic squats
15 bridge
10 clam each leg
10 leg lifts each leg

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