Training Log Archive: Hadron Collider

In the 7 days ending Feb 26, 2017:

1:50

0:00

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.

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.

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.

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.

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.

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