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Training Log Archive: Hadron Collider

In the 31 days ending Dec 31, 2021:

activity # timemileskm+m
  Road Run7 7:48:56 47.71(9:50) 76.79(6:06) 310
  Trail Run5 4:20:52 31.38(8:19) 50.5(5:10) 549
  Orienteering4 4:00:18 19.64(12:14) 31.6(7:36) 30355c
  Strength5 1:59:57
  Forest Run1 44:22 4.35(10:12) 7.0(6:20) 100
  Total22 18:54:25 103.08 165.89 126255c

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Friday Dec 31, 2021 #

1 PM

Trail Run 55:58 [2] 11.3 km (4:57 / km) +140m 4:40 / km
shoes: Brooks Adrenaline GTS

Monday Dec 27, 2021 #

3 PM

Forest Run 44:22 [1] 7.0 km (6:20 / km) +100m 5:55 / km
shoes: Brooks Adrenaline GTS

Tuesday Dec 21, 2021 #

11 AM

Strength warm up/down 15:00 [1]

4 PM

Trail Run 41:41 [1] 7.5 km (5:33 / km) +100m 5:13 / km
shoes: Brooks Adrenaline GTS

Monday Dec 20, 2021 #

5 PM

Trail Run intervals 1:09:11 intensity: (57 @2) + (12:33 @3) + (29:10 @4) + (26:31 @5) 12.9 km (5:22 / km) +145m 5:05 / km
ahr:160 max:188 shoes: Brooks Adrenaline GTS

6 x (90s hard, 90s easy), 3 min rest, 6 x (45s hard, 90s easy)

Sunday Dec 19, 2021 #

8 PM

Strength warm up/down 24:45 [1]

Saturday Dec 18, 2021 #

3 PM

Trail Run 1:00:15 [2] 12.1 km (4:59 / km) +134m 4:43 / km
shoes: Brooks Adrenaline GTS

Friday Dec 17, 2021 #

7 PM

Road Run 28:48 [2] 6.3 km (4:34 / km) +35m 4:27 / km
shoes: Brooks Adrenaline GTS

Tuesday Dec 14, 2021 #

12 PM

Orienteering tempo 49:11 intensity: (1 @1) + (3:17 @2) + (6:52 @3) + (35:28 @4) + (3:33 @5) 8.6 km (5:43 / km) +40m 5:35 / km
ahr:154 max:178 shoes: Brooks Adrenaline GTS

Sprint Waterloo Uptown

Monday Dec 13, 2021 #

5 PM

Road Run 2:05:00 intensity: (3:17 @1) + (16:47 @2) + (24:34 @3) + (1:02:12 @4) + (18:10 @5) 17.1 km (7:19 / km) +40m 7:14 / km
ahr:144 max:186 shoes: Brooks Adrenaline GTS

XC/Track Workout
6 x 500m, 6 x 250m, 90s rest and 3 min set rest, end with Bounding

Sunday Dec 12, 2021 #

5 PM

Road Run warm up/down 50:21 [2] 6.7 km (7:31 / km) +65m 7:10 / km
shoes: Brooks Adrenaline GTS

Running out to Columbia Forest
6 PM

Orienteering 56:35 [3] *** 6.0 km (9:26 / km) +80m 8:50 / km
20c shoes: Icebugs Acceleritas4

Night-O
7 PM

Road Run warm up/down 41:40 [1] 6.4 km (6:31 / km) +20m 6:25 / km
shoes: Brooks Adrenaline GTS

Running home

Friday Dec 10, 2021 #

7 PM

Road Run 59:14 [3] 12.3 km (4:49 / km) +65m 4:42 / km
shoes: Brooks Adrenaline GTS

C • If you’re around next Satur... 2

Thursday Dec 9, 2021 #

8 PM

Strength warm up/down 35:04 [1]

Wednesday Dec 8, 2021 #

8 PM

Trail Run 33:47 [1] 6.7 km (5:03 / km) +30m 4:56 / km
shoes: Brooks Adrenaline GTS

Tuesday Dec 7, 2021 #

9 PM

Strength warm up/down 26:52 [1]

Monday Dec 6, 2021 #

6 PM

Road Run tempo 1:42:32 intensity: (6:49 @1) + (21:23 @2) + (34:25 @3) + (24:03 @4) + (15:52 @5) 15.39 km (6:40 / km) +10m 6:38 / km
ahr:138 max:197 shoes: Hoka Cliffton 8

Tempo on short track, hard on straights and easy on corners.

Sunday Dec 5, 2021 #

5 PM

Road Run long 1:01:21 [2] 12.6 km (4:52 / km) +75m 4:44 / km
shoes: Hoka Cliffton 8

Saturday Dec 4, 2021 #

2 PM

Orienteering intervals 49:45 intensity: (16 @1) + (2:03 @2) + (5:37 @3) + (23:03 @4) + (18:46 @5) *** 7.5 km (6:38 / km) +30m 6:30 / km
ahr:160 max:184 18c shoes: Icebugs Acceleritas4

4 Knock-out sprints segments on Waterloo Uptown map

Wednesday Dec 1, 2021 #

5 PM

Strength warm up/down 18:16 [1]

6 PM

Orienteering 1:24:47 [3] 9.5 km (8:55 / km) +153m 8:16 / km
17c shoes: Icebugs Acceleritas4

Night-O Training at Columbia Forest

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