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Training Log Archive: Hadron Collider

In the 28 days ending Feb 28, 2017:

activity # timemileskm+m
  Trail Run12 9:58:05 62.67 100.86 1360
  Forest Run8 8:08:12 38.85(12:34) 62.53(7:48) 835
  Orienteering4 2:32:01 15.62(9:44) 25.13(6:03) 195
  Map Study2 1:30:00
  Strength6 1:05:16
  Road Run1 48:03 4.26(11:17) 6.85(7:01) 60
  Relaxation3 45:00
  Flexibility1 15:42
  Total36 25:02:19 121.4 195.37 2450
  [1-5]31 22:47:19
averages - sleep:10.9 rhr:59 weight:58.8kg

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Tuesday Feb 28, 2017 #

4 PM

Forest Run warm up/down 35:34 [1] 4.26 km (8:21 / km) +100m 7:28 / km
ahr:130 max:163 rhr:59 slept:5.5 weight:59.9kg (rest day) shoes: Cascadia Brooks

Was planning on doing a normal forest work out but I was have too much trouble with a dry cough.

Monday Feb 27, 2017 #

4 PM

Forest Run long 48:27 [3] 10.28 km (4:43 / km) +150m 4:24 / km
ahr:149 max:162 rhr:59 slept:6.5 weight:59.9kg shoes: Cascadia Brooks

Ran out to the highway and back.

Saturday Feb 25, 2017 #

8 AM

Trail Run long 1:50:26 [3] 18.0 mi (6:08 / mi) +280m 5:51 / mi
ahr:166 max:193 rhr:59 slept:7.5 weight:59kg shoes: Altra Lone Peak

At SMT ran out in sulfur springs area.

Friday Feb 24, 2017 #

6 PM

Forest Run 57:42 [2] 6.96 km (8:17 / km) +100m 7:44 / km
ahr:135 max:157 rhr:59 slept:7.5 weight:59.4kg (rest day) shoes: Cascadia Brooks

Ran 1.5 km out to forest, then 4 k of forest running and 1.5 km home.

Thursday Feb 23, 2017 #

7 PM

Road Run tempo 48:03 [4] **** 6.85 km (7:01 / km) +60m 6:43 / km
ahr:132 max:170 rhr:59 slept:7.5 weight:59kg shoes: Cascadia Brooks

Sprint training with lots of controls with a focus on flow.

Wednesday Feb 22, 2017 #

9 PM

Strength warm up/down 12:07 [1]
ahr:106 max:130 rhr:59 slept:8.0 weight:59kg (rest day)

Repeat 2 times:
1 minute plank
25 squats
25 push ups
1 minute wall sit

Flexibility warm up/down 15:42 [1]
rhr:59 slept:8.0 weight:59kg (rest day)

Followed along with a yoga video.

Tuesday Feb 21, 2017 #

3 PM

Trail Run 45:27 [2] 5.89 km (7:43 / km) +85m 7:12 / km
ahr:134 max:172 rhr:59 slept:8.0 weight:59kg shoes: Altra Lone Peak

Ran in Dundas Valley, running was tough with mud on all the trails.
5 PM

Trail Run intervals 29:29 [3] 5.24 km (5:38 / km) +60m 5:19 / km
ahr:135 max:159 rhr:59 slept:7.5 weight:59kg shoes: Altra Lone Peak

Did interval training at TNT. 6 about 2:45 min loops with 1 about a minute rest and then a sprint back to the parking lot.
10 PM

Relaxation 15:00 [0]

Before bed did progressive muscle relaxation.

Monday Feb 20, 2017 #

Trail Run 45:00 [2] 5.9 km (7:38 / km) +85m 7:07 / km

Sunday Feb 19, 2017 #

4 PM

Forest Run 54:03 [2] 6.0 km (9:01 / km) +105m 8:17 / km
ahr:130 max:158 rhr:59 slept:8.0 weight:59kg (rest day) shoes: Cascadia Brooks

Ran 1.5 km out, then 2.7 km of forest running and 1.5 km home. Terran was very slippy with mud from melting snow so running was harder.
6 PM

Orienteering race 35:56 [3] *** 4.9 km (7:20 / km) +65m 6:53 / km
ahr:143 max:171 rhr:59 slept:8.0 weight:58.1kg shoes: Altra Lone Peak

Felt that I had a good race except for have a bit of trouble finding 10A.

Saturday Feb 18, 2017 #

3 PM

Trail Run long 1:49:04 [3] 16.17 km (6:45 / km) +190m 6:22 / km
ahr:153 max:178 rhr:59 slept:9.0 weight:59kg shoes: Altra Lone Peak

Ran out to about a kilometer past Harper's and back.

Friday Feb 17, 2017 #

4 PM

Forest Run 1:11:12 [1] 7.65 km (9:18 / km) +120m 8:38 / km
ahr:135 max:165 rhr:59 slept:8.0 weight:58.1kg (rest day) shoes: Cascadia Brooks

Ran 1.5 km to forest, 4.5 km of forest running, and 1.5 km to home.
9 PM

Strength warm up/down 9:55 [1]
ahr:97 max:116 rhr:59 slept:6.0 weight:58.1kg (rest day)

Repeated 2 times
1 minute plank
30 sit ups
20 push ups
1 minute leg hold

Thursday Feb 16, 2017 #

Orienteering 1:00:00 [3] 6.6 km (9:05 / km) +75m 8:36 / km

Wednesday Feb 15, 2017 #

Trail Run 9:56 [1]

Tuesday Feb 14, 2017 #

4 PM

Trail Run tempo 32:22 [4] 6.93 km (4:40 / km) +85m 4:24 / km
ahr:156 max:184 rhr:59 slept:7.5 weight:56.7kg (rest day) shoes: Altra Lone Peak

Ran up to the top of the escarpment and back.
9 PM

Strength warm up/down 13:20 [1]
ahr:92 max:120 rhr:59 slept:7.5 weight:56.7kg (rest day)

Repeated 2 times:
1 minute plank
20 squats
30 crunches
25 push ups
10 PM

Relaxation 15:00 [0]
rhr:59 slept:7.5 weight:56.7kg (rest day)

Followed along with relaxation video before bed.

Monday Feb 13, 2017 #

9 PM

Strength warm up/down 13:20 [1]
ahr:92 max:120 rhr:59 slept:7.5 weight:56.7kg (rest day)

Repeated 2 times
1 minute plank
25 squats
25 crunches
25 push ups

Sunday Feb 12, 2017 #

4 PM

Trail Run warm up/down 31:46 [1] 4.66 km (6:49 / km) +190m 5:40 / km
ahr:147 max:165 rhr:59 slept:12.0 weight:59kg (rest day) shoes: Cascadia Brooks

Still not felling 100% after being sick yesterday so took it easy today.

Friday Feb 10, 2017 #

4 PM

Forest Run 1:06:27 [2] 7.64 km (8:42 / km) +110m 8:07 / km
ahr:144 max:172 rhr:59 slept:7.5 weight:59.4kg (rest day) shoes: Saucony Peregrine

Ran 1.5 km out, 4.5 km of forest running, then 1.5 km home.
6 PM

Orienteering race 23:54 [4] *** 4.3 mi (5:33 / mi) +10m 5:31 / mi
rhr:59 slept:7.5 weight:59.4kg shoes: Saucony Peregrine

Route choice focus in sprint race.

Thursday Feb 9, 2017 #

6 PM

Trail Run 30:00 [3]

Tuesday Feb 7, 2017 #

4 PM

Trail Run long 43:16 [1] 8.0 km (5:25 / km) +155m 4:56 / km
ahr:149 max:167 rhr:59 slept:8.0 weight:59.4kg shoes: Saucony Peregrine

Ran up to about a km past the top of the escarpment and back.
10 PM

Strength warm up/down 10:41 [1]
ahr:96 max:117 rhr:59 slept:8.0 weight:59.4kg

Repeated 2 times
1 minute plank
35 crunches
1 minute leg hold
25 push ups

Monday Feb 6, 2017 #

8 PM

Strength warm up/down 5:53 [1]
ahr:93 max:114 rhr:59 slept:7.5 weight:59.4kg

1.5 minute plank
25 push ups
30 squats
1 minute wall sit

Sunday Feb 5, 2017 #

4 PM

Trail Run 18:50 [3] 4.3 km (4:23 / km) +15m 4:18 / km
ahr:142 max:155 rhr:59 slept:10.0 weight:59.4kg (rest day) shoes: Saucony Peregrine

Really focused on my running form today.

Saturday Feb 4, 2017 #

Map Study 45:00 [0]

Did a few days of route to Christmas.
8 AM

Trail Run long 1:32:29 [3] 14.8 km (6:15 / km) +215m 5:50 / km
ahr:152 max:180 rhr:59 slept:7.5 weight:59.9kg shoes: Cascadia Brooks

Ran on a Saturday Morning Training run and got some points on running form.

Friday Feb 3, 2017 #

4 PM

Forest Run 1:10:24 [2] 8.27 km (8:31 / km) +70m 8:10 / km
ahr:138 max:169 rhr:59 slept:7.0 weight:60.3kg (rest day) shoes: Saucony Peregrine

1.5 km to forest, 5km of forest running and 1.5 km back home.
9 PM

Map Study 45:00 [0]

Did multiple days of route to Christmas.

Thursday Feb 2, 2017 #

7 PM

Orienteering race 32:11 [4] ** 6.71 km (4:48 / km) +45m 4:38 / km
ahr:144 max:174 rhr:59 slept:9.0 weight:59.9kg shoes: Cascadia Brooks

X League
Clear the course and had a pretty clean run.
8 PM

Relaxation 15:00 [0]

Followed along with muscle relaxation video.

Wednesday Feb 1, 2017 #

3 PM

Forest Run long 1:24:23 [2] 11.47 km (7:21 / km) +80m 7:07 / km
ahr:137 max:157 rhr:59 slept:9.0 weight:59kg (rest day) shoes: Saucony Peregrine

Ran up to scenic woods park and did 5 km of forest running then ran home.

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