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Training Log Archive: Hadron Collider

In the 7 days ending Sep 16, 2017:

	activity	#	time	miles		km		+m
	Trail Run	9	4:00:46	24.7		39.76		365
	Orienteering	2	2:19:57	8.02	(17:28)	12.9	(10:51)	330
	Strength	1	16:32
	Total	11	6:37:15	32.72		52.66		695
averages - sleep:7.3 rhr:59 weight:61.2kg

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Saturday Sep 16, 2017 #

12 PM

Trail Run warm up/down 20 [1] 2.0 mi (10 / mi)
rhr:59 slept:7.0 weight:61.2kg shoes: Salomon Speed Cross 4

Standard warm up.

Orienteering race 1:30:42 [4] **** 9.32 km (9:44 / km) +245m 8:36 / km
ahr:170 max:190 shoes: Salomon Speed Cross 4

Happy with my race because I had a pretty clean race and felt I pushed my self hard.

Day 1 - Red Y - Splits

Thursday Sep 14, 2017 #

3 PM

Trail Run warm up/down 13:55 [2] 1.0 km (13:55 / km) +30m 12:06 / km
ahr:132 max:162 rhr:59 slept:7.0 weight:61.2kg shoes: Mizuno Wave Rider

XC
Warm up run and dynamic stretches.

Trail Run 31:37 [3] 5.86 km (5:24 / km) +110m 4:56 / km
ahr:168 max:180 shoes: Mizuno Wave Rider

XC
Easy run to blow my self out before the weekend.

C • Good luck this weekend!! 1

Trail Run warm up/down 5 [1] 1.0 km (5 / km)
shoes: Mizuno Wave Rider

XC
Cool down run.

7 PM

Orienteering 49:15 [3] 3.58 km (13:45 / km) +85m 12:18 / km
ahr:144 max:177 shoes: Salomon Speed Cross 4

Very tired and so very got focused.

Wednesday Sep 13, 2017 #

7 PM

Trail Run tempo (Core) 38:16 [4] 4.03 km (9:30 / km) +35m 9:06 / km
ahr:151 max:190 rhr:59 slept:7.5 weight:61.2kg shoes: Salomon Speed Cross 4

4 loops with core in between each.

Tuesday Sep 12, 2017 #

3 PM

Trail Run 25:38 [3] 3.9 km (6:34 / km) +55m 6:08 / km
ahr:154 max:188 rhr:59 slept:8.0 weight:61.2kg shoes: Mizuno Wave Rider

XC
Took this training pretty easy with TNT later.

6 PM

Trail Run warm up/down 13:06 [3] 2.0 km (6:33 / km) +5m 6:28 / km
ahr:148 max:171 shoes: Mizuno Wave Rider

7 PM

Trail Run intervals 24:37 [5] 5.17 km (4:46 / km) +20m 4:40 / km
ahr:175 max:192 shoes: Mizuno Wave Rider

5 1 km loops with 1:15 min rest. Each lap was about 3:52.

Trail Run warm up/down 8:40 [3] 1.14 km (7:36 / km) +5m 7:26 / km
ahr:189 max:137 shoes: Mizuno Wave Rider

Monday Sep 11, 2017 #

3 PM

Trail Run tempo 7:01 [4] 2.0 km (3:31 / km) +5m 3:28 / km
ahr:174 max:194 rhr:59 slept:7.5 weight:61.2kg shoes: Mizuno Wave Rider

XC
Loop around Churchill park.

Trail Run warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Mizuno Wave Rider

XC
warm up run and dynamic stretches.

Trail Run warm up/down 7:53 [2] 1.2 km (6:34 / km) +20m 6:04 / km
shoes: Mizuno Wave Rider

8 PM

Strength warm up/down 16:32 [1]
ahr:113 max:139

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

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:61.2kg (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

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