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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Hadron Collider

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Trail Run5 4:38:25 31.31(8:54) 50.39(5:32) 495
  Orienteering1 1:03:00 3.73(16:54) 6.0(10:30) 50
  Forest Run1 55:00 4.35(12:39) 7.0(7:51) 30
  Strength3 36:27
  Total10 7:12:52 39.39 63.39 575
averages - sleep:8 rhr:59 weight:135lbs

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

4 PM

Trail Run 35:01 [3] 6.96 km (5:02 / km) +100m 4:42 / km
ahr:145 max:166 rhr:59 slept:9.0 weight:135lbs shoes: Mizuno Wave Rider

Nice easy run to the top of the escapement and back.
9 PM

Strength warm up/down 9:33 [1]
ahr:101 max:129

2 minute plank with leg lifts
15 lunges each leg
10 Single leg ball bridge each leg
10 Single leg ball knee to chest
10 Single leg ball hip extension leg curl each leg

Saturday Dec 9, 2017 #

8 AM

Trail Run long 1:50:24 [3] 18.8 km (5:52 / km) +215m 5:33 / km
ahr:163 max:190 rhr:59 slept:7.0 weight:135lbs shoes: Mizuno Wave Rider

SMT with some tempo mixed in.

Friday Dec 8, 2017 #

4 PM

Trail Run 1:00:00 [3] 12.0 km (5:00 / km) +110m 4:47 / km
(rest day) shoes: Mizuno Wave Rider

Got my new watch today!
9 PM

Strength warm up/down 9:33 [1]
ahr:107 max:139 (rest day)

2 minute ball plank
20 lunges each leg
20 Reactive elastic hip extension each leg
15 pistol squats
15 resisted leg lifts

Thursday Dec 7, 2017 #

Orienteering 1:03:00 [2] 6.0 km (10:30 / km) +50m 10:05 / km
shoes: Salomon Speed Cross 4

Focus was on long leg route choice

Tuesday Dec 5, 2017 #

6 PM

Trail Run warm up/down 20:00 [2] 3.0 mi (6:40 / mi)
shoes: Salomon Speed Cross 4

Warm up to intervals
7 PM

Trail Run intervals 38:00 [4] 6.5 km (5:51 / km) +40m 5:40 / km
shoes: Salomon Speed Cross 4

5 repeats of about 1.3 km three hills

Trail Run warm up/down 15:00 [2] 1.3 km (11:32 / km) +30m 10:21 / km
shoes: Salomon Speed Cross 4

Monday Dec 4, 2017 #

4 PM

Forest Run 55:00 [2] 7.0 km (7:51 / km) +30m 7:42 / km
(rest day) shoes: Salomon Speed Cross 4

Easy forest run after the weekend
9 PM

Strength 17:21 [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 Single leg ball knee to chest
15 Single leg ball hip extension leg curl each leg

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