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Training Log Archive: Hadron Collider

In the 7 days ending Oct 8, 2017:

activity # timemileskm+m
  Trail Run5 4:01:47 25.54(9:28) 41.11(5:53) 330
  Orienteering2 1:18:12 4.02(19:27) 6.47(12:05) 130
  Strength3 54:24
  Total10 6:14:23 29.56 47.58 460
averages - sleep:7.2 rhr:59 weight:61.2kg

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MoTuWeThFrSaSu

Sunday Oct 8, 2017 #

12 PM

Strength warm up/down 15:27 [1]
ahr:98 max:127 (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 Oct 7, 2017 #

8 AM

Trail Run long 1:48:20 [4] 16.5 km (6:34 / km) +200m 6:11 / km
ahr:162 max:194 rhr:59 slept:8.0 weight:61.2kg shoes: Mizuno Wave Rider

SMT.

Friday Oct 6, 2017 #

5 PM

Trail Run 54:08 [3] 10.0 km (5:25 / km) +80m 5:12 / km
ahr:147 max:164 rhr:59 slept:7.5 weight:61.2kg (rest day) shoes: Mizuno Wave Rider

Ran out to the highway and back.

Thursday Oct 5, 2017 #

7 PM

Orienteering race 41:36 [3] 3.68 km (11:18 / km) +65m 10:23 / km
ahr:153 max:182 rhr:59 slept:8.0 weight:61.2kg (rest day) shoes: Salomon Speed Cross 4

Didn't do so well at X league. Started the race in reverse (1 vs 11), then the missing checkpoint 10 and not being about to find 9 lost a lot of time and messed up my focus.
9 PM

Strength warm up/down 16:57 [1]
ahr:105 max:130 (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

Wednesday Oct 4, 2017 #

Trail Run 18:54 [3] 5.13 km (3:41 / km) +15m 3:38 / km
ahr:180 max:201 rhr:59 slept:7.0 weight:61.2kg shoes: Mizuno Wave Rider

XC
This XC race din't go as well as the last. I was not in the mental space as well for this race.
7 PM

Orienteering race 36:36 [5] 2.79 km (13:07 / km) +65m 11:45 / km
ahr:148 max:176 shoes: Salomon Speed Cross 4

Dice o

Tuesday Oct 3, 2017 #

3 PM

Trail Run 23:48 [2] 3.56 km (6:41 / km) +30m 6:25 / km
ahr:140 max:168 rhr:59 slept:6.5 weight:61.2kg (rest day) shoes: Mizuno Wave Rider

XC
Very easy run before race tomorrow.

Monday Oct 2, 2017 #

3 PM

Trail Run tempo 36:37 [4] 5.92 km (6:11 / km) +5m 6:10 / km
ahr:142 max:173 rhr:59 slept:6.0 weight:61.2kg shoes: Mizuno Wave Rider

2 sets of 5 repeats of 450 m loop with 1:30 rest.
9 PM

Strength warm up/down 22:00 [1]
ahr:100 max:123

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

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