Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Hadron Collider

In the 7 days ending Oct 1, 2017:

	activity	#	time	miles		km		+m
	Trail Run	5	3:56:37	21.83	(10:50)	35.13	(6:44)	525
	Orienteering	4	2:19:51	9.97	(14:01)	16.05	(8:43)	115
	Strength	2	33:31
	Road Run	1	5:56	0.39	(15:24)	0.62	(9:34)	5
	Total	11	6:55:55	32.19		51.8		645
averages - sleep:7.2 rhr:59 weight:61.2kg

1:44

0:00

» now

Sunday Oct 1, 2017 #

9 PM

Strength warm up/down 18:36 [1]
ahr:96 max:121 (rest day)

15 Standing resisted hip flexion each leg
15 Single leg half squats each leg
15 Ball hip extension and leg curl
2 min plank to side plank
15 Single leg bridge each leg
15 Ball knee tucks
15 lunges each leg

Saturday Sep 30, 2017 #

8 AM

Trail Run long 1:44:00 [3] 17.0 km (6:07 / km) +250m 5:42 / km
ahr:159 max:188 rhr:59 slept:8.5 weight:61.2kg shoes: Mizuno Wave Rider

Been a while since running STM so today was good.

Friday Sep 29, 2017 #

Orienteering race 28:48 [4] 3.4 km (8:28 / km)
ahr:141 max:180 shoes: Salomon Speed Cross 4

Cleaner race than before but was going a bit slower to do this.

6 PM

Orienteering race 28:49 [4] 3.9 km (7:23 / km)
ahr:158 max:175 rhr:59 slept:7.0 weight:61.2kg shoes: Salomon Speed Cross 4

A slow start in the letters. Missed a control on one of the butterflies so had to double back. Recovered well from that mistake and had a good race after that.

Thursday Sep 28, 2017 #

7 PM

Orienteering 48:20 [3] 3.0 km (16:07 / km) +50m 14:52 / km
ahr:147 max:174 rhr:59 slept:6.5 weight:61.2kg (rest day) shoes: Salomon Speed Cross 4

Butterfly loops with most of the map blanked out with a focus on straight line compass. Did pretty well but some spots had really thick undergrowth making it hard.

Wednesday Sep 27, 2017 #

3 PM

Trail Run warm up/down 12:00 [2] 1.7 km (7:04 / km) +10m 6:51 / km
rhr:59 slept:7.0 weight:61.2kg shoes: Mizuno Wave Rider

Warm up run to hill.

Trail Run intervals 10:42 [4] 2.18 km (4:54 / km) +125m 3:49 / km
ahr:166 max:188 shoes: Mizuno Wave Rider

Sprinting hills then continuing on at same intensity for about 100m. Repeated 5 times.

Trail Run warm up/down 10:00 [2] 2.0 km (5:00 / km) +5m 4:56 / km
shoes: Mizuno Wave Rider

Cool down from hill.

7 PM

Trail Run (Mental) 40:00 [4] 4.5 km (8:53 / km) +50m 8:25 / km
shoes: Salomon Speed Cross 4

~300m loop with a map symbol to picture activity. Repeated 16 times.

9 PM

Strength warm up/down 14:55 [1]
ahr:100 max:126

10 Standing resisted hip flexion each leg
10 Single leg half squats each leg
10 Ball hip extension and leg curl
2 min plank to side plank
10 Single leg bridge each leg
10 Ball knee tucks
10 lunges each leg

Tuesday Sep 26, 2017 #

3 PM

Trail Run 22:06 [2] 3.5 km (6:19 / km) +40m 5:58 / km
ahr:140 max:158 rhr:59 slept:7.0 weight:61.2kg shoes: Mizuno Wave Rider

XC
Very easy run.

8 PM

Orienteering intervals 33:54 [4] 5.75 km (5:54 / km) +65m 5:35 / km
ahr:160 max:182 shoes: Mizuno Wave Rider

Sprint Otervals at McMaster. Had trouble seeing the drawn on course in the dark. Other than that though I had a good laps.

Road Run warm up/down 5:56 [1] 0.62 km (9:34 / km) +5m 9:12 / km
shoes: Mizuno Wave Rider

Cool down from Otervals.

Monday Sep 25, 2017 #

3 PM

Trail Run 37:49 [2] 4.25 km (8:54 / km) +45m 8:27 / km
ahr:130 max:173 rhr:59 slept:7.0 weight:61.2kg (rest day) shoes: Mizuno Wave Rider

XC
Warm and dynamic stretches. One set of hills then an easy 2 km loop.

« Earlier | Later »