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Training Log Archive: Hadron Collider

In the 7 days ending Jul 16, 2017:

	activity	#	time	miles		km		+m
	Trail Run	4	2:38:02	17.3	(9:08)	27.84	(5:41)	435
	Forest Run	2	2:04:40	8.77	(14:13)	14.12	(8:50)	175
	Strength	3	39:07
	Road Run	1	36:21	3.27	(11:06)	5.27	(6:54)	40
	Total	9	5:58:10	29.35		47.23		650
averages - sleep:7.6 rhr:59 weight:61.2kg

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Sunday Jul 16, 2017 #

4 PM

Forest Run long 1:19:00 [3] 10.11 km (7:49 / km) +140m 7:18 / km
ahr:146 max:170 rhr:59 slept:7.5 weight:61.2kg shoes: Salomon Speed Cross 4

3 km up to forest at top of escarpment, 4 km of forest running with lots of knee high underbrush, and 3 km home.

Saturday Jul 15, 2017 #

2 PM

Trail Run long 1:04:15 [3] 11.01 km (5:50 / km) +195m 5:22 / km
ahr:153 max:182 rhr:59 slept:9.0 weight:61.2kg shoes: Mizuno Wave Rider

Intended for longer run but thunderstorm cut me off.

Friday Jul 14, 2017 #

9 PM

Strength warm up/down 10:54 [1]
rhr:59 slept:8.5 weight:61.2kg (rest day)

10 Ball bridge marching
10 Supported single leg half squats
15 Ball bridge
2 minutes (front, side, front, side) Kneeling plank to side bridge

Thursday Jul 13, 2017 #

5 PM

Trail Run warm up/down 7:57 [2] 0.58 km (13:42 / km) +60m 9:02 / km
ahr:126 max:151 rhr:59 slept:10.5 weight:61.2kg shoes: Mizuno Wave Rider

Trail Run tempo 26:00 [4] 6.03 km (4:19 / km) +65m 4:05 / km
ahr:162 max:173 shoes: Mizuno Wave Rider

Tempo up to the top of the escarpment and back

Trail Run warm up/down 5:34 [3] 0.91 km (6:07 / km) +5m 5:57 / km
ahr:148 max:173 shoes: Mizuno Wave Rider

Wednesday Jul 12, 2017 #

Forest Run 45:40 [3] 4.01 km (11:23 / km) +35m 10:55 / km
ahr:158 max:180 (rest day) shoes: Salomon Speed Cross 4

5 PM

Trail Run warm up/down 8:44 [3] 1.56 km (5:36 / km) +30m 5:06 / km
ahr:149 max:161 rhr:59 slept:6.5 weight:61.2kg (rest day) shoes: Salomon Speed Cross 4

Warm up to forest.

Trail Run warm up/down 8:52 [3] 1.62 km (5:28 / km) +10m 5:19 / km
ahr:158 max:170 (rest day) shoes: Salomon Speed Cross 4

Cool down run home.

9 PM

Strength 14:11 [1]
ahr:96 max:113 (rest day)

10 Ball bridge marching
10 Supported single leg half squats
15 Ball bridge
2 minutes (front, side, front, side) Kneeling plank to side bridge

Tuesday Jul 11, 2017 #

6 PM

Road Run warm up/down 18:00 [3] 3.1 km (5:48 / km) +15m 5:40 / km
ahr:139 max:156 rhr:59 slept:5.0 weight:61.2kg shoes: Mizuno Wave Rider

Warm run over to Churchill for intervals

Trail Run intervals 36:40 [5] 6.13 km (5:59 / km) +70m 5:40 / km
ahr:170 max:191 shoes: Mizuno Wave Rider

4 repeats of about 1 km loop with 4 hills. Took about 6:20. Rest run back back to start of loop.

Road Run warm up/down 18:21 [3] 2.17 km (8:27 / km) +25m 8:00 / km
ahr:157 max:192 shoes: Mizuno Wave Rider

Cool down run home

Monday Jul 10, 2017 #

9 PM

Strength warm up/down 14:02 [1]
ahr:87 max:102 rhr:59 slept:6.5 weight:61.2kg (rest day)

10 Ball bridge marching
10 Supported single leg half squats
15 Ball bridge
2 minutes (front, side, front, side) Kneeling plank to side bridge

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