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Training Log: Hadron Collider

In the last 7 days:

activity # timemileskm+m
  Trail Run2 1:03:49 3.16(20:11) 5.09(12:32) 45
  Road Run2 34:13 3.62(9:27) 5.83(5:52) 55
  Flexibility1 15:00
  Total4 1:53:02 6.79 10.92 100
averages - sleep:6.8 rhr:59 weight:132.5lbs
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Wednesday Apr 19 #

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:132lbs 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 #

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:133lbs 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.

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