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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Hadron Collider

In the 7 days ending Oct 28, 2017:

activity # timemileskm+m
  Trail Run7 3:59:35 23.1(10:22) 37.18(6:27) 295
  Orienteering2 1:05:06 5.65(11:31) 9.1(7:09) 120
  Strength3 40:54
  Road Run1 30:00 1.86(16:06) 3.0(10:00)
  Total11 6:15:35 30.62 49.28 415
averages - sleep:7.7 rhr:59 weight:61.2kg

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Saturday Oct 28, 2017 #

10 AM

Trail Run warm up/down 30:00 [1] 2.0 km (15:00 / km)
rhr:59 slept:8.5 weight:61.2kg shoes: Salomon Speed Cross 4

Warm to sprint

Orienteering race 20:53 [4] 4.0 km (5:13 / km) +25m 5:04 / km
ahr:148 max:195 shoes: Salomon Speed Cross 4

A really meh race. Bit of shaky start and never really got to full orinteering mind set with smaller mistakes though the middle and end of the race.

Trail Run warm up/down 10:00 [1] 1.0 km (10:00 / km)

Cool down to sprint
2 PM

Road Run warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: Salomon Speed Cross 4

Standard warm up to middle.
3 PM

Orienteering race 44:13 [4] 5.1 km (8:40 / km) +95m 7:56 / km
ahr:141 max:191 shoes: Salomon Speed Cross 4

Better race than sprint but still some mistake through the race.

Trail Run warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Salomon Speed Cross 4

Thursday Oct 26, 2017 #

12 PM

Trail Run warm up/down 30:00 [3] 3.0 km (10:00 / km)
rhr:59 slept:7.5 weight:61.2kg shoes: Mizuno Wave Rider

Standard warm up and stretches.
1 PM

Trail Run race 21:48 [4] 6.0 km (3:38 / km) +40m 3:31 / km
ahr:175 max:191 shoes: Mizuno Wave Rider

SOSSA championships. Unfortunately the team didn't make but I still feel that I had a good race and did the best I could.

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

Cool from race.
9 PM

Strength warm up/down 10:05 [1]

Easier core after race.
2 min Plank to side bridge with leg lifts
10 lunges each leg
10 Reactive elastic hip extension each leg
10 Single leg ball bridge each leg
10 Single leg ball hip extension leg curl each leg

Tuesday Oct 24, 2017 #

3 PM

Trail Run 24:41 [3] 4.3 km (5:44 / km) +60m 5:22 / km
ahr:147 max:168 rhr:59 slept:7.5 weight:61.2kg (rest day) shoes: Mizuno Wave Rider

XC
Easy run about Churchill.
9 PM

Strength warm up/down 12:55 [1]
ahr:90 max:106 (rest day)

2 min Plank to side bridge with leg lifts
10 lunges each leg
10 Reactive elastic hip extension each leg
10 Single leg ball bridge each leg
10 Single leg knee tucks each leg
10 Single leg ball hip extension leg curl each leg

Monday Oct 23, 2017 #

5 PM

Trail Run warm up/down 10:16 [3] 1.0 km (10:16 / km) +50m 8:13 / km
ahr:134 max:157 rhr:59 slept:7.0 weight:61.2kg shoes: Mizuno Wave Rider

Warm up run and stretches.

Trail Run intervals 19:22 [4] 4.03 km (4:48 / km) +45m 4:33 / km
ahr:159 max:188 shoes: Mizuno Wave Rider

1 on 1 off, 3 sets of 3 with 1:45 rest between sets.

Trail Run warm up/down 10:13 [3] 1.7 km (6:01 / km)
ahr:142 max:160 shoes: Mizuno Wave Rider

Cool down from intervals.

Sunday Oct 22, 2017 #

3 PM

Trail Run 1:03:15 [3] 11.54 km (5:29 / km) +100m 5:15 / km
ahr:147 max:161 rhr:59 slept:8.0 weight:61.2kg (rest day) shoes: Mizuno Wave Rider

Steady pace.
8 PM

Strength warm up/down 17:54 [1]
(rest day)

2 min Plank to side bridge with leg lifts
10 lunges each leg
10 Reactive elastic hip extension each leg
15Single leg ball bridge each leg
10 Single leg knee tucks each leg
10 Single leg ball hip extension leg curl each leg

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