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Training Log Archive: Hadron Collider

In the 7 days ending Feb 4:

activity # timemileskm+m
  Trail Run6 5:32:14 31.57(10:32) 50.8(6:32) 665
  Forest Run1 1:07:02 4.91(13:39) 7.9(8:29) 70
  Strength3 38:42
  Stairs1 27:31 1.06(26:03) 1.7(16:11) 230
  Total11 7:45:29 37.53 60.4 965
averages - sleep:6

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MoTuWeThFrSaSu

Sunday Feb 4 #

2 PM

Trail Run 54:31 [3] 9.7 km (5:37 / km) +110m 5:19 / km
ahr:152 max:167 (rest day) shoes: Saucony Peregrine

Nice and easy up and down the escarpment.
8 PM

Strength warm up/down 12:12 [1]
(rest day)

Some back strength exercises on the recommendation of Trav.

Saturday Feb 3 #

8 AM

Trail Run long 1:48:00 [3] 15.0 km (7:12 / km) +230m 6:41 / km
shoes: Saucony Peregrine

Worked on running pose at SMT.

Friday Feb 2 #

4 PM

Forest Run 1:07:02 [3] 7.9 km (8:29 / km) +70m 8:08 / km
ahr:140 max:159 (rest day) shoes: Saucony Peregrine

1.5 km out, 4.5 of forest and 1.5 back.
9 PM

Strength 13:54 [1]
ahr:110 max:124

2 minute plank with leg lifts
20 lunges each leg
20 Reactive elastic hip extension each leg
15 pistol squats
20 reactive leg raises

Thursday Feb 1 #

5 AM

Trail Run warm up/down 25:31 [3] 3.4 km (7:30 / km) +60m 6:54 / km
slept:6.0 shoes: Saucony Peregrine

Warm up and cool down.
5 PM

Stairs hills 27:31 [3] 1.7 km (16:11 / km) +230m 9:39 / km
ahr:147 max:183 shoes: Saucony Peregrine

6 repeats of running the stairs and repeating every 5 minutes.

Wednesday Jan 31 #

9 PM

Strength warm up/down 12:36 [1]
(rest day)

2 minute plank with leg lifts
20 lunges each leg
20 Reactive elastic hip extension each leg
15 pistol squats
20 reactive leg raises

Tuesday Jan 30 #

Trail Run intervals 32:37 [4] 5.0 km (6:31 / km) +110m 5:53 / km
shoes: Saucony Peregrine

6 repeats of about 1 km interval with big hill at the end.
6 PM

Trail Run warm up/down 32:38 [2] 4.7 km (6:57 / km) +30m 6:44 / km
ahr:116 max:148 shoes: Saucony Peregrine

Warm up to intervals

Trail Run warm up/down 16:59 [2] 2.0 km (8:30 / km) +20m 8:05 / km
shoes: Saucony Peregrine

Monday Jan 29 #

2 PM

Trail Run 1:01:58 [3] 11.0 km (5:38 / km) +105m 5:23 / km
ahr:152 max:160 (rest day) shoes: VJ Sport Bold

Kept a steady pace today. Snow shaker.

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