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Training Log Archive: Hadron Collider

In the 7 days ending Jul 9, 2017:

activity # timemileskm+m
  Trail Run5 3:36:06 23.0(9:24) 37.02(5:50) 505
  Cycling1 2:00:00 9.32(12:52) 15.0(8:00) 50
  Strength6 1:17:46
  Forest Run1 46:39 2.94(15:52) 4.73(9:52) 55
  Road Run1 41:28 5.41(7:40) 8.71(4:46) 50
  Total12 8:21:59 40.68 65.46 660
averages - sleep:8.3 rhr:59 weight:61.2kg

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MoTuWeThFrSaSu

Sunday Jul 9, 2017 #

5 PM

Trail Run 38:18 [3] 6.44 km (5:57 / km) +85m 5:35 / km
ahr:145 max:159 rhr:59 slept:11.0 weight:61.2kg (rest day) shoes: Salomon Speed Cross 4

Easy run after yesterday.
9 PM

Strength warm up/down 13:24 [1]
ahr:88 max:113 (rest day)

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

Saturday Jul 8, 2017 #

8 AM

Trail Run long 1:34:59 [4] 14.71 km (6:27 / km) +210m 6:02 / km
ahr:164 max:197 rhr:59 slept:7.0 weight:61.2kg shoes: Salomon Speed Cross 4

SMT

Friday Jul 7, 2017 #

9 PM

Strength 14:02 [1]
ahr:88 max:110 (rest day)

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

Thursday Jul 6, 2017 #

5 PM

Trail Run warm up/down 8:51 [2] 0.58 km (15:16 / km) +90m 8:36 / km
ahr:126 max:157 rhr:59 slept:5.0 weight:61.2kg shoes: Salomon Speed Cross 4

Warm up run and stretches.

Trail Run tempo 21:22 [4] 5.2 km (4:07 / km) +50m 3:55 / km
ahr:173 max:185 shoes: Salomon Speed Cross 4

Ran to the top of the escarpment and back.

Trail Run warm up/down 5:55 [3] 0.84 km (7:03 / km) +20m 6:18 / km
ahr:156 max:176 shoes: Salomon Speed Cross 4

Cool down home
9 PM

Strength 13:11 [1]
ahr:85 max:99

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

Wednesday Jul 5, 2017 #

5 PM

Trail Run warm up/down 8:19 [3] 1.68 km (4:57 / km) +35m 4:29 / km
ahr:148 max:167 rhr:59 slept:8.5 weight:61.2kg (rest day) shoes: Salomon Speed Cross 4

Warm on the trail to the forest area.

Forest Run 46:39 [3] 4.73 km (9:52 / km) +55m 9:19 / km
ahr:156 max:170 (rest day) shoes: Salomon Speed Cross 4

Trail Run warm up/down 9:23 [3] 1.59 km (5:54 / km) +5m 5:49 / km
ahr:148 max:167 (rest day) shoes: Salomon Speed Cross 4

Cool down home
9 PM

Strength 13:24 [1]
ahr:85 max:112 (rest day)

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

Tuesday Jul 4, 2017 #

6 PM

Road Run warm up/down 19:29 [3] 3.4 mi (5:44 / mi) +20m 5:38 / mi
ahr:153 max:179 rhr:59 slept:10.0 weight:61.2kg shoes: Mizuno Wave Rider

Warm up run over to Churchill.

Trail Run intervals 28:59 [5] 5.98 km (4:51 / km) +10m 4:48 / km
ahr:174 max:189 shoes: Mizuno Wave Rider

5 1.2 km loops with 1:15 minutes of rest.

Road Run warm up/down 21:59 [3] 3.24 km (6:47 / km) +30m 6:29 / km
ahr:158 max:186 shoes: Mizuno Wave Rider

Cool down on the way home.
9 PM

Strength 12:54 [1]

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

Monday Jul 3, 2017 #

3 PM

Cycling 2:00:00 [1] 15.0 km (8:00 / km) +50m 7:52 / km
rhr:59 slept:8.0 weight:61.2kg

Biked out to Dundas and back.
9 PM

Strength 10:51 [3]
ahr:95 max:105

10 Supine abdomen draw each leg
15 leg rises each leg
15 hip drops each leg
15 bridge

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