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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Hadron Collider

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Trail Run5 4:15:00 26.17(9:45) 42.11(6:03) 320
  Orienteering2 1:24:11 4.54 7.3 30
  Forest Run1 1:10:00 4.66(15:01) 7.5(9:20) 30
  Strength3 40:29
  Map Study1 25:00
  Total10 7:54:40 35.36 56.91 380
  [1-5]10 7:29:40

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

3 PM

Forest Run 1:10:00 [2] 7.5 km (9:20 / km) +30m 9:09 / km
(rest day) shoes: Salomon Speed Cross 4

Easy forest run.
10 PM

Strength warm up/down 13:07 [1]
(rest day)

2 minute plank with leg lifts
15 lunges each leg
15 Reactive elastic hip extension each leg
15 Single leg ball bridge each leg
15 Resisted leg raises
15 Single leg ball hip extension leg curl each leg

Saturday Nov 25, 2017 #

8 AM

Trail Run long 1:45:00 [3] 14.0 km (7:30 / km) +200m 7:00 / km
shoes: Salomon Speed Cross 4

Good crowd out a SMT

Friday Nov 24, 2017 #

4 PM

Trail Run 55:00 [3] 11.5 km (4:47 / km) +110m 4:34 / km
shoes: Mizuno Wave Rider

Thursday Nov 23, 2017 #

6 PM

Orienteering 50:00 [3] 7.3 km (6:51 / km) +30m 6:43 / km
shoes: Salomon Speed Cross 4

Corridor.

Trail Run warm up/down 10:00 [2] 1.5 mi (6:40 / mi)
shoes: Salomon Speed Cross 4

Wednesday Nov 22, 2017 #

6 PM

Trail Run 40:00 [4] 4.0 km (10:00 / km)
(rest day) shoes: Salomon Speed Cross 4

6 1 minute intervals then a ultimate Frisbee type game with a glowing ball.
9 PM

Strength warm up/down 14:27 [1]

2 minute plank with leg lifts
20 lunges each leg
20 Reactive elastic hip extension each leg
15 Single leg ball bridge each leg
15 Resisted leg raises
15 Single leg ball hip extension leg curl each leg

Tuesday Nov 21, 2017 #

6 PM

Trail Run warm up/down 15:00 [2] 4.0 km (3:45 / km)
shoes: Salomon Speed Cross 4

Warm to intervals

Trail Run intervals 30:00 [4] 6.2 km (4:50 / km) +10m 4:48 / km
shoes: Salomon Speed Cross 4

7 about 900 m loops

Monday Nov 20, 2017 #

Orienteering 34:11 [4]
shoes: Salomon Speed Cross 4

ran the xleague I missed
9 PM

Strength warm up/down 12:55 [1]

2 minute plank with leg lifts
15 lunges each leg
20 Reactive elastic hip extension each leg
10 Single leg ball bridge each leg
15 Single leg ball hip extension leg curl each leg

Map Study 25:00 [0]

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