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Training Log: Hadron Collider

In the last 7 days:

activity # timemileskm+m
  Trail Run3 3:06:26 17.04(10:57) 27.42(6:48) 435
  Forest Run1 1:10:27 4.85(14:32) 7.8(9:02) 60
  Orienteering1 21:00 3.11(6:46) 5.0(4:12)
  Core1 10:15
  Map Study1 15
  Total6 4:48:23 24.99 40.22 495
  [1-5]6 4:48:08
averages - sleep:12.3 rhr:59 weight:130.5lbs
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Saturday Mar 25 #

4 PM

Trail Run long 1:13:27 [4] 13.63 km (5:23 / km) +165m 5:05 / km
ahr:160 max:178 rhr:59 slept:9.0 weight:130lbs shoes: Cascadia Brooks

Ran out past the highway and back.

Friday Mar 24 #

4 PM

Forest Run 1:10:27 [2] 7.8 km (9:02 / km) +60m 8:42 / km
ahr:139 max:181 rhr:59 slept:8.0 weight:130lbs (rest day) shoes: Cascadia Brooks

1.5 km out, 4 km of forest running and 1.5 k home.
9 PM

Core warm up/down 10:15 [1]
rhr:59 slept:7.0 weight:131lbs

Repeated 2 times
1 minute plank
25 squats
25 crunches
1 minute leg hold

Map Study 15 [0]

Went through some legs on world of o

Thursday Mar 23 #

6 PM

Orienteering 21:00 [4] 5.0 km (4:12 / km)
ahr:147 max:176 rhr:59 slept:7.0 weight:131lbs shoes: Cascadia Brooks

Short legs each returning to start. Very little on the map so had to rely on taking bears. Only missed one by a little. Goal of the training was to focus on estimating time and distance to a control based on a known 100m.

Wednesday Mar 22 #

7 PM

Trail Run (Core) 43:51 [2] * 3.32 km (13:12 / km) +75m 11:52 / km
ahr:122 max:164 rhr:59 slept:8.0 weight:132lbs shoes: Altra Lone Peak

One lag of a 200 meter loop. Then 3 group push ups. 4 loops and 20 sit ups. Then alternating hill sprints and plank well partner goes, repeated 3 times. Finally 4 check point easy loop with map memory.

Tuesday Mar 21 #

6 PM

Trail Run warm up/down 14:56 [2] 2.0 km (7:28 / km) +20m 7:07 / km
ahr:128 max:145 rhr:59 slept:7.5 weight:130lbs shoes: Altra Lone Peak

Warm up to TNT.

Trail Run hills 36:24 [3] 6.36 km (5:43 / km) +140m 5:09 / km
ahr:149 max:168 rhr:59 slept:7.5 weight:130lbs shoes: Altra Lone Peak

3 sets of 5 hill repeats.

Trail Run warm up/down 17:48 [3] 2.11 km (8:26 / km) +35m 7:47 / km
ahr:139 max:153 rhr:59 slept:7.5 weight:130lbs shoes: Altra Lone Peak

Cool down back home.

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