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Training Log Archive: Hadron Collider

In the 30 days ending Sep 30, 2019:

activity	#	time	miles		km		+m
Trail Run	26	15:27:56	104.83	(8:51)	168.7	(5:30)	185
Road Run	16	11:50:31	88.79	(8:00)	142.9	(4:58)	740
Strength	8	2:15:00
Pool Run	2	1:35:00
Cycling	1	40:00
Total	48	31:48:27	193.62		311.6		925
[1-5]	47	31:38:27

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Monday Sep 30, 2019 #

12 PM

Trail Run warm up/down 15:21 [1] 3.2 km (4:48 / km)
shoes: Ascis CT-1000

Easy run see how my ankle was doing and decided whether to do the easy run today. It was hot exactly hurting but I was aware of it. As such I'm going to not risk having it still be hurting for the race this weekend and will do pool running tonight.

10 PM

Pool Run warm up/down 35:00 [1]

Sunday Sep 29, 2019 #

2 PM

Pool Run long 1:00:00 [1]

Pool ran instead long run after my troubles yesterday. Did a bunch 30s of running "faster" to stave off the boredom.

Saturday Sep 28, 2019 #

9 AM

Road Run warm up/down 19:00 [2] 3.5 km (5:26 / km)
shoes: Ascis CT-1000

Warm up was feeling my ankle.

Trail Run tempo 37:00 [2] 3.5 km (10:34 / km)
shoes: Ascis CT-1000

My xc coach had me do a tempo instead of the normal workout because of my ankle. Got about 7 minutes in before having to walk from the pain. Alternated walking and running back with an emphasis on the walking.

Friday Sep 27, 2019 #

10 PM

Strength warm up/down 10:00 [1]

Thursday Sep 26, 2019 #

5 PM

Trail Run warm up/down 37:00 [2] 5.3 km (6:59 / km)
shoes: Ascis CT-1000

Warm for the workout

Trail Run intervals 20:00 [4] 4.0 km (5:00 / km)
shoes: Ascis CT-1000

This does seem to my week for running. The planned workout was 2x1.5k, 3x1km, 4x500m. I was feeling quite good with my cold basically gone, but at the end of the first 1km I over extend my calf. That ended my workout and I will not be running tomorrow so I can be hopefully be able to run at Saturday's workout.

10 PM

Strength warm up/down 10:00 [0]

Stretching and rolling my calf.

Wednesday Sep 25, 2019 #

5 PM

Trail Run 49:02 [2] 10.0 km (4:54 / km) +45m 4:48 / km
shoes: Ascis CT-1000

Easy milage run, sickness is mostly over but still took the pace easy today

Tuesday Sep 24, 2019 #

5 PM

Trail Run warm up/down 35:00 [2] 5.1 km (6:52 / km)
shoes: Ascis CT-1000

Warm up for workout

Trail Run intervals 50:00 [4] 10.0 km (5:00 / km)
shoes: Ascis CT-1000

1x3 km, 2x2km, 3x3km. Was still feeling sick today so took each interval easier (about 30s/km slower)

6 PM

Trail Run intervals 10:00 [5] 1.0 km (10:00 / km)
shoes: Ascis CT-1000

5x200m, got a bit carried away with these and gave full effort on all of them

7 PM

Trail Run warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Ascis CT-1000

Monday Sep 23, 2019 #

5 PM

Trail Run warm up/down 17:37 [1] 3.2 km (5:30 / km) +15m 5:23 / km
(sick) shoes: Ascis CT-1000

Still felt sick today so planned on doing about 20 minutes rather than a full hour. Running was a lot harder than I expected so turned around a bit earlier

Saturday Sep 21, 2019 #

10 AM

Trail Run warm up/down 27:00 [2] 3.5 km (7:43 / km)
shoes: Ascis CT-1000

Warm up to the race

11 AM

Trail Run race 30:25 [5] 8.0 km (3:48 / km) +35m 3:43 / km
shoes: Nike Zoom Rival XC

Tough hot race, did push has hard as I thought I could have.

C • Was this the cross country ... 2

12 PM

Trail Run warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Ascis CT-1000

Friday Sep 20, 2019 #

5 PM

Trail Run warm up/down 40:00 [2] 5.4 km (7:24 / km) +20m 7:16 / km
shoes: Ascis CT-1000

Easy run before the race plus drills and strides.

Thursday Sep 19, 2019 #

5 PM

Trail Run warm up/down 21:00 [2] 4.2 km (5:00 / km)
shoes: Ascis CT-1000

Warm up to intervals

Trail Run intervals 40:00 [5] 7.2 km (5:33 / km)
shoes: Ascis CT-1000

5x1km, started out too fast so last couple were slower. Then 5x40s full effort

6 PM

Trail Run warm up/down 17:00 [1] 2.3 km (7:23 / km)

Wednesday Sep 18, 2019 #

5 PM

Road Run 58:46 [3] 13.3 km (4:25 / km) +85m 4:17 / km
shoes: Ascis CT-1000

Group run

6 PM

Strength warm up/down 20:00 [1]

Tuesday Sep 17, 2019 #

8 AM

Road Run warm up/down 18:55 [1] 3.6 km (5:15 / km) +15m 5:09 / km
shoes: Ascis CT-1000

Very easy morning run

5 PM

Trail Run warm up/down 30:32 [2] 5.2 km (5:52 / km)
shoes: Ascis CT-1000

Warm up to workout

Trail Run intervals 41:00 [4] 9.2 km (4:27 / km) +40m 4:22 / km
shoes: Ascis CT-1000

1x3km then 12 minutes of hills fartleks then 1x3km

6 PM

Trail Run warm up/down 15:00 [1] 2.7 km (5:33 / km)
shoes: Ascis CT-1000

Monday Sep 16, 2019 #

5 PM

Road Run 44:51 [3] 9.5 km (4:43 / km) +30m 4:39 / km
shoes: Ascis CT-1000

Easy Monday team run with 3 30s pick ups

Sunday Sep 15, 2019 #

9 AM

Road Run long 1:40:49 [3] 20.7 km (4:52 / km) +180m 4:40 / km
shoes: Ascis CT-1000

Got could in a flash storm for the last 20 minutes of the run

11 AM

Strength warm up/down 30:00 [1]

Team core

Saturday Sep 14, 2019 #

9 AM

Road Run warm up/down 36:00 [2] 4.6 km (7:50 / km)
shoes: Ascis CT-1000

Warm to workout

Road Run intervals 40:00 [4] 5.3 km (7:33 / km) +30m 7:20 / km
shoes: Ascis CT-1000

8x50s hills repeats, 4 strides then hills drills

10 AM

Road Run warm up/down 28:00 [1] 4.6 km (6:05 / km)
shoes: Ascis CT-1000

Friday Sep 13, 2019 #

2 PM

Cycling 40:00 [1]

Crossing training on the bike

Thursday Sep 12, 2019 #

5 PM

Trail Run warm up/down 42:00 [2] 6.3 km (6:40 / km)
shoes: Ascis CT-1000

Warm for intervals with drills and strides

6 PM

Trail Run intervals 29:00 [5] 6.0 km (4:50 / km)
shoes: Ascis CT-1000

6x1km with 90 seconds rest

Road Run warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Ascis CT-1000

Cool down run on the way home

Wednesday Sep 11, 2019 #

5 PM

Road Run 46:47 [3] 10.3 km (4:33 / km) +40m 4:27 / km
shoes: Ascis CT-1000

Easy milage

6 PM

Strength warm up/down 20:00 [1]

Road Run warm up/down 15:48 [1] 2.8 km (5:39 / km) +20m 5:27 / km
shoes: Ascis CT-1000

Very easy run home

Tuesday Sep 10, 2019 #

8 AM

Road Run warm up/down 15:54 [1] 3.1 km (5:08 / km) +15m 5:00 / km
shoes: Ascis CT-1000

Very morning run

5 PM

Trail Run warm up/down 32:00 [2] 5.3 km (6:02 / km)
shoes: Ascis CT-1000

Warm up, drills and strides.

Trail Run intervals 40:00 [5] 9.0 km (4:27 / km) +15m 4:24 / km
shoes: Ascis CT-1000

2x3km then 2x1.5km

6 PM

Strength warm up/down 10:00 [1]

Bounding

Trail Run 8:48 [1] 1.5 km (5:52 / km)
shoes: Ascis CT-1000

Monday Sep 9, 2019 #

3 PM

Road Run 1:00:31 [3] 13.7 km (4:25 / km) +40m 4:21 / km
shoes: Ascis CT-1000

Easy run with 3 pick ups

Sunday Sep 8, 2019 #

10 AM

Road Run long 1:27:14 [3] 20.1 km (4:20 / km) +175m 4:10 / km
shoes: Ascis CT-1000

Sunday long run, went a bit too hard along Wilmot so was taking it easy on the way back

12 PM

Strength warm up/down 20:00 [1]

Stretching + core

Saturday Sep 7, 2019 #

9 AM

Trail Run warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Ascis CT-1000

10 AM

Trail Run race 18:22 [5] 5.1 km (3:36 / km) +15m 3:33 / km
shoes: Ascis CT-1000

Time trial for XC, felt quite slow

Trail Run warm up/down 17:39 [1] 3.2 km (5:31 / km)
shoes: Ascis CT-1000

5 PM

Trail Run warm up/down 33:30 [2] 6.8 km (4:56 / km)
shoes: Ascis CT-1000

Easy afternoon after the time trial.

Thursday Sep 5, 2019 #

5 PM

Trail Run warm up/down 24:34 [2] 5.1 km (4:49 / km)
shoes: Asics Gel Pursue

Bashed my knee on my bike on Tuesday, and it was hurting after yesterdays workout so decided to just to today's warm with the team but not the workout