Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Hadron Collider

In the 7 days ending Nov 12, 2017:

	activity	#	time	miles		km		+m
	Trail Run	5	4:02:56	25.54	(9:31)	41.1	(5:55)	405
	Orienteering	2	3:47:08	19.08	(11:54)	30.7	(7:24)	400
	Map Study	2	1:05:00
	Strength	3	44:15
	Forest Run	1	40:00	3.73	(10:44)	6.0	(6:40)	10
	Total	12	10:19:19	48.34		77.8		815
	[1-5]	11	9:14:19
averages - sleep:7.3 rhr:59 weight:61.2kg

2:46

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Sunday Nov 12, 2017 #

9 PM

Orienteering race 2:46:08 [4] 25.2 km (6:36 / km) +340m 6:11 / km
ahr:157 max:179 rhr:59 slept:8.0 weight:61.2kg shoes: VJ Sport Bold

Good race with Chris Pillar and Danish Dynamite

C • Congrats!!!! 2

Saturday Nov 11, 2017 #

8 AM

Trail Run long 1:12:41 [3] 10.3 km (7:03 / km) +50m 6:53 / km
ahr:152 max:190 rhr:59 slept:8.0 weight:61.2kg shoes: Mizuno Wave Rider

Easy SMT before the raid.

2 PM

Map Study 40:00 [0]

Friday Nov 10, 2017 #

4 PM

Trail Run 49:16 [3] 9.4 km (5:14 / km) +110m 4:57 / km
ahr:154 max:176 rhr:59 slept:6.5 weight:61.2kg (rest day) shoes: Mizuno Wave Rider

Damn it's cold out!

Thursday Nov 9, 2017 #

7 PM

Orienteering 1:01:00 [2] 5.5 km (11:05 / km) +60m 10:31 / km
ahr:139 max:169 rhr:59 slept:7.0 weight:61.2kg shoes: VJ Sport Bold

Didn't really get into the training for about a third.

9 PM

Strength warm up/down 12:32 [1]

15 Single leg ball bridge each leg
15 Single leg knee tucks each leg
15 Single leg ball hip extension leg curl each leg

Wednesday Nov 8, 2017 #

7 PM

Forest Run 40:00 [3] 6.0 km (6:40 / km) +10m 6:37 / km
(rest day) shoes: Salomon Speed Cross 4

20 minutes of forest running the capture the flag.

9 PM

Strength warm up/down 11:20 [1]
(rest day)

1 min ball plank
30 sec ball side plank each side
20 lunges each leg
20 Reactive elastic hip extension each leg

Tuesday Nov 7, 2017 #

6 PM

Trail Run warm up/down 17:37 [2] 2.8 km (6:18 / km) +25m 6:01 / km
ahr:135 max:152 rhr:59 slept:8.0 weight:61.2kg shoes: Mizuno Wave Rider

Warm up and stretches

7 PM

Trail Run hills 38:01 [4] 6.8 km (5:35 / km) +110m 5:10 / km
ahr:141 max:167 shoes: Mizuno Wave Rider

5 down the hill and back, 1.3 km. About 2 minute rest.

Trail Run warm up/down 7:21 [2] 1.3 km (5:39 / km) +10m 5:27 / km
ahr:141 max:151 shoes: Mizuno Wave Rider

Monday Nov 6, 2017 #

5 PM

Trail Run 58:00 [3] 10.5 km (5:31 / km) +100m 5:16 / km
ahr:151 max:169 rhr:59 slept:6.5 weight:61.2kg shoes: Mizuno Wave Rider

Easy run to highway and back.

9 PM

Strength warm up/down 20:23 [1]
ahr:97 max:118 (rest day)

1 min ball plank
30 sec ball side plank each side
15 lunges each leg
20 Reactive elastic hip extension each leg
15 Single leg ball bridge each leg
15 Single leg knee tucks each leg
15 Single leg ball hip extension leg curl each leg

Map Study 25:00 [0]

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