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Training Log Archive: Hadron Collider

In the 7 days ending Sep 10, 2017:

activity # timemileskm+m
  Trail Run6 4:23:01 28.99 46.65 460
  Forest Run1 46:45 3.96(11:48) 6.38(7:20) 30
  Strength3 28:23
  Total10 5:38:09 32.95 53.03 490
averages - sleep:7.8 rhr:59 weight:135.2lbs

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MoTuWeThFrSaSu

Sunday Sep 10, 2017 #

9 AM

Trail Run 43:19 [3] 7.63 km (5:41 / km) +80m 5:24 / km
ahr:150 max:168 rhr:59 slept:7.0 weight:135lbs (rest day) shoes: Mizuno Wave Rider

Morning run with friend
9 PM

Trail Run warm up/down 16:19 [1]
ahr:110 max:123 (rest day)

10 Standing resisted hip flexion each leg
10 Single leg half squats each leg
10 Ball hip extension and leg curl
2 min plank to side plank
10 Single leg bridge each leg
10 Ball knee tucks
10 lunges each leg

Saturday Sep 9, 2017 #

8 AM

Trail Run long 1:49:18 [3] 16.6 km (6:35 / km) +205m 6:12 / km
ahr:155 max:188 rhr:59 slept:8.0 weight:135lbs shoes: Mizuno Wave Rider

Friday Sep 8, 2017 #

4 PM

Trail Run 11:28 [2] 2.4 km (4:47 / km) +15m 4:38 / km
ahr:151 max:171 rhr:59 slept:8.0 weight:135lbs (rest day) shoes: Salomon Speed Cross 4

XC
First xc so there was lot of sgining in and talking so the first training ended up being very short.
9 PM

Strength warm up/down 15:03 [1]
ahr:103 max:127 (rest day)

10 Standing resisted hip flexion each leg
10 Single leg half squats each leg
10 Ball hip extension and leg curl
2 min plank to side plank
10 Single leg bridge each leg
10 Ball knee tucks
10 lunges each leg

Thursday Sep 7, 2017 #

4 PM

Forest Run 46:45 [3] 6.38 km (7:20 / km) +30m 7:10 / km
ahr:139 max:170 rhr:59 slept:8.0 weight:136lbs (rest day) shoes: Salomon Speed Cross 4

Forest was very hard with lots of undergrowth and hitchhikers.

Wednesday Sep 6, 2017 #

4 PM

Trail Run warm up/down 8:04 [1] 1.0 km (8:04 / km) +30m 7:01 / km
ahr:138 max:164 rhr:59 slept:7.5 weight:135lbs shoes: Salomon Speed Cross 4

Warm up run and dynamic stretches

Trail Run tempo 20:37 [4] 5.05 km (4:05 / km) +35m 3:57 / km
ahr:178 max:190 shoes: Mizuno Wave Rider

First high intestate run in a while

Trail Run warm up/down 3:00 [2] 5.0 km (36 / km)
shoes: Mizuno Wave Rider

Cool down after tempo.
9 PM

Strength warm up/down 6:40 [1]

10 Ball hip extension and leg curl
10 Single leg bridge each leg
10 Ball knee tucks
10 lunges each leg

Tuesday Sep 5, 2017 #

9 PM

Strength warm up/down 6:40 [1]
(rest day)

10 Standing resisted hip flexion each leg
10 Single leg half squats each leg
2 min kneeling to side plank

Monday Sep 4, 2017 #

5 PM

Trail Run 50:56 [3] 8.97 km (5:41 / km) +95m 5:24 / km
ahr:151 max:171 rhr:59 slept:8.0 weight:135lbs shoes: Salomon Speed Cross 4

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