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Training Log Archive: Hadron Collider

In the 7 days ending Jan 28:

activity # timemileskm+m
  Trail Run6 5:51:40 34.24(10:16) 55.1(6:23) 680
  Map Study1 1:00:00
  Forest Run1 57:21 4.04(14:12) 6.5(8:49) 80
  Strength2 31:06
  Road Run1 30:39 3.6(8:30) 5.8(5:17) 150
  Total10 8:50:46 41.88 67.4 910
  [1-5]9 7:50:46
averages - sleep:6.8

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MoTuWeThFrSaSu

Sunday Jan 28 #

4 PM

Trail Run tempo 39:48 [3] 8.4 km (4:44 / km) +105m 4:28 / km
ahr:161 max:178 shoes: VJ Sport Bold

Spikes were a good choice.
9 PM

Strength warm up/down 16:00 [1]

2.5 minute plank with leg lifts
20 lunges each leg
20 Reactive elastic hip extension each leg
30 squats
15 ball matches
20 reactive leg raises

Saturday Jan 27 #

12 PM

Trail Run long 1:58:35 [3] 17.6 km (6:44 / km) +275m 6:15 / km
ahr:149 max:168 shoes: Saucony Peregrine

Ran to Trav's house and back. Tough going with the ice in some places.

Friday Jan 26 #

4 PM

Forest Run 57:21 [2] 6.5 km (8:49 / km) +80m 8:19 / km
slept:6.5 shoes: Saucony Peregrine

1.5 out, 3.3 of forest and 15 home.

Thursday Jan 25 #

Trail Run 31:33 [3] 4.0 km (7:53 / km) +25m 7:39 / km
ahr:134 max:175 slept:6.5 shoes: Saucony Peregrine

10 repeats of about 200m hill sprints with focus on form. After 6 pof there was a core workout.
7 PM

Map Study 1:00:00 [0]

Lecture on maps and mapping symbols.

Wednesday Jan 24 #

4 PM

Trail Run warm up/down 16:49 [3] 2.1 km (8:00 / km) +20m 7:39 / km
ahr:119 max:136 slept:7.0 shoes: Saucony Peregrine

Road Run hills 30:39 [3] 5.8 km (5:17 / km) +150m 4:41 / km
ahr:135 max:156 shoes: Saucony Peregrine

2 repeats of 5 time up hill for about 75 seconds. Decided to keep overall workout a bit shorter because of exams tomorrow.

Trail Run warm up/down 7:10 [3] 1.2 km (5:58 / km) +15m 5:37 / km
ahr:138 max:156 shoes: Saucony Peregrine

Tuesday Jan 23 #

6 PM

Trail Run warm up/down 23:11 [2] 3.3 km (7:02 / km)
ahr:134 max:165 slept:6.5 shoes: VJ Sport Bold

Warm to TNT

Trail Run hills 30:23 [4] 5.7 km (5:20 / km) +115m 4:51 / km
ahr:151 max:172 shoes: VJ Sport Bold

4 repeats of three hill loops. Got a cramp on 2 and 3 so had trouble going as fast on those.

Trail Run warm up/down 13:19 [2] 1.8 km (7:24 / km) +25m 6:55 / km
ahr:143 max:165 shoes: VJ Sport Bold

Last TNT with DD. Have fun in Denmark!

Monday Jan 22 #

4 PM

Trail Run 1:10:52 [3] 11.0 km (6:27 / km) +100m 6:10 / km
ahr:140 max:156 slept:7.5 (rest day) shoes: Saucony Peregrine

Tough run with the warm weather melting the snow on the trails.
10 PM

Strength warm up/down 15:06 [1]
ahr:101 max:119 (rest day)

5 by 25
2.5 minute plank with leg lifts
25 lunges each leg
25 Reactive elastic hip extension each leg
25 pistol squats
25 reactive leg raises

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