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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Hadron Collider

In the 7 days ending Oct 15, 2017:

activity # timemileskm+m
  Orienteering4 4:31:03 10.54(25:42) 16.97(15:58) 470
  Trail Run7 2:58:09 19.17(9:18) 30.85(5:46) 310
  Strength3 41:10
  Road Run1 10:00 1.0(10:00) 1.61(6:13)
  Total12 8:20:22 30.71 49.43 780
averages - sleep:8 rhr:59 weight:61.2kg

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MoTuWeThFrSaSu

Sunday Oct 15, 2017 #

10 AM

Orienteering 1:56:33 [2] 5.54 km (21:02 / km) +215m 17:37 / km
ahr:131 max:168 rhr:59 slept:8.0 weight:61.2kg (rest day) shoes: Salomon Speed Cross 4

Rerun of Thursday training to pick up flags.
9 PM

Strength warm up/down 17:00 [1]
(rest day)

15 Standing hip wall flex each leg
15 Ball bridge marching each leg
15 Ball hip extension and leg curl each leg
15 Ball knee tucks
15 lunges each leg
2 min Plank to side bridge

Saturday Oct 14, 2017 #

8 AM

Trail Run long 1:33:23 [4] 15.4 km (6:04 / km) +180m 5:44 / km
ahr:167 max:186 rhr:59 slept:8.0 weight:61.2kg shoes: Mizuno Wave Rider

SMT with Danish Dynamite. Still a bit sick run was a bit harder than usual.

Friday Oct 13, 2017 #

Note

Was planing on going for a run today but felt the start of a cold. Thought it would be better to let my body fight it so I could maybe feel up for SMT.

Thursday Oct 12, 2017 #

3 PM

Trail Run 21:33 [3] 4.66 km (4:37 / km) +45m 4:25 / km
ahr:150 max:172 rhr:59 slept:7.5 weight:61.2kg (rest day) shoes: Mizuno Wave Rider

XC
3 loops of 10 acre field.
7 PM

Orienteering 1:01:27 [2] *** 2.77 km (22:11 / km) +75m 19:32 / km
ahr:129 max:158 shoes: Salomon Speed Cross 4

Didn't have a great run. Mixed up an early control and then didn't really have a good mental set for the rest.

Wednesday Oct 11, 2017 #

Trail Run 10:00 [3] 0.5 km (20:00 / km)
(rest day) shoes: Mizuno Wave Rider

Short loop then ~45 second wall squat. Repeated 8 times.
3 PM

Trail Run 18:28 [3] 3.61 km (5:07 / km) +30m 4:55 / km
ahr:149 max:163 rhr:59 slept:6.5 weight:61.2kg (rest day) shoes: Mizuno Wave Rider

XC
Easy run
7 PM

Strength 10:00 [1]
(rest day) shoes: Mizuno Wave Rider

Core at ARX

Trail Run intervals 5:00 [4] 0.5 km (10:00 / km)
(rest day) shoes: Mizuno Wave Rider

Tabata

Tuesday Oct 10, 2017 #

Trail Run 15:00 [2] 3.0 km (5:00 / km) +25m 4:48 / km
rhr:59 slept:8.0 weight:61.2kg shoes: Salomon Speed Cross 4

XC
Easy run
5 PM

Orienteering race 17:12 [3] *** 4.19 km (4:06 / km) +40m 3:55 / km
ahr:157 max:190 shoes: Salomon Speed Cross 4

Sprint orienteering at macmaster. Ran at race pace.

Road Run warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Mizuno Wave Rider

Rest run from sprint orienteering and intervals

Trail Run intervals 14:45 [5] 3.18 km (4:38 / km) +30m 4:26 / km
ahr:165 max:187 shoes: Mizuno Wave Rider

1 km loop with 1:15 rest.

Monday Oct 9, 2017 #

9 AM

Orienteering 1:15:51 [3] 4.47 km (16:58 / km) +140m 14:40 / km
ahr:139 max:177 shoes: Salomon Speed Cross 4

Control picking exercise.
9 PM

Strength warm up/down 14:10 [1]
ahr:96 max:120 rhr:59 slept:10.0 weight:61.2kg

15 Standing hip wall flex each leg
15 Ball bridge marching each leg
15 Ball hip extension and leg curl each leg
15 Ball knee tucks
15 lunges each leg
2 min Plank to side bridge

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