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Training Log Archive: Hadron Collider

In the 7 days ending Apr 22, 2017:

activity # timemileskm+m
  Orienteering1 1:40:07 5.85(17:06) 9.42(10:38) 270
  Trail Run3 1:33:49 6.16(15:13) 9.92(9:28) 45
  Forest Run1 1:00:24 4.41(13:41) 7.1(8:30) 65
  Road Run2 34:13 3.62(9:27) 5.83(5:52) 55
  Flexibility1 15:00
  Total6 5:03:33 20.05 32.27 435
averages - sleep:7 rhr:59 weight:60.4kg

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SuMoTuWeThFrSa

Saturday Apr 22, 2017 #

9 AM

Orienteering race 1:40:07 [4] **** 9.42 km (10:38 / km) +270m 9:18 / km
ahr:161 max:187 rhr:59 slept:6.0 weight:60.3kg shoes: Cascadia Brooks

First time on 1:15000. Overall the race went well with my focus on the navigation in this new scale for me. This meant that I was a bit slower but this payed off with a pretty clean race.

Trail Run warm up/down 30:00 [1] 3.0 mi (10:00 / mi)
shoes: Cascadia Brooks

Standard warm up

Saturday - Red - Splits

Wednesday Apr 19, 2017 #

7 PM

Trail Run (Core) 48:09 [3] 2.3 km (20:56 / km) +10m 20:29 / km
ahr:147 max:187 rhr:59 slept:7.0 weight:59.9kg shoes: Cascadia Brooks

There was 4 stages of exercise. First there was 4 speed loops, then burpees ever minute, starting at 2 per minute and increasing by 2 every minute, up to 14 bupees. Next was high intensity of 20 sec of all out running, 10 sec of rest, 20 sec lunges, 10 sec of rest and repeat 4 times. Finally, was partner loop with one running and the other doing a plank, repeated 3.5 times.

Tuesday Apr 18, 2017 #

Flexibility 15:00 [1]

5 PM

Road Run warm up/down 18:06 [2] 2.95 km (6:08 / km) +10m 6:02 / km
ahr:130 max:157 rhr:59 slept:6.5 weight:60.3kg shoes: Altra Lone Peak

Warm up out to Churchill park.
6 PM

Trail Run intervals 15:40 [4] 2.79 km (5:37 / km) +35m 5:17 / km
ahr:141 max:164 shoes: Altra Lone Peak

4 repeats of 700 meter long loop with two hills. 1 minute rest between.

Road Run warm up/down 16:07 [2] 2.88 km (5:36 / km) +45m 5:11 / km
ahr:141 max:161 shoes: Altra Lone Peak

Cool on run home.

Monday Apr 17, 2017 #

4 PM

Forest Run 1:00:24 [2] 7.1 km (8:30 / km) +65m 8:08 / km
ahr:143 max:165 rhr:59 slept:8.5 weight:61.2kg shoes: Cascadia Brooks

1.5 km out, 3.7 of forest running, and 1.5 km home. As well this was the first time I used the iPod for cadence which went well.

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