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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Hadron Collider

In the 7 days ending Oct 22, 2017:

activity # timemileskm+m
  Trail Run5 4:08:52 24.66 39.69 420
  Orienteering2 1:34:00 5.74(16:23) 9.23(10:11) 180
  Strength3 48:16
  Total10 6:31:08 30.4 48.92 600
averages - sleep:7.8 rhr:59 weight:61.2kg

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MoTuWeThFrSaSu

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

Saturday Oct 21, 2017 #

8 AM

Trail Run long 1:53:49 [3] 17.15 km (6:38 / km) +245m 6:12 / km
ahr:154 max:188 rhr:59 slept:8.0 weight:61.2kg shoes: Mizuno Wave Rider

SMT with hunted/hunter higher intensity bursts.
9 PM

Strength warm up/down 15:18 [1]

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

Thursday Oct 19, 2017 #

7 PM

Orienteering race 45:29 [3] 4.93 km (9:14 / km) +90m 8:27 / km
ahr:157 max:185 rhr:59 slept:8.0 weight:61.2kg shoes: Salomon Speed Cross 4

Had 4 controls left with one minute but was in a very good mental state for orienteering so decided to just push it and clear.

Wednesday Oct 18, 2017 #

12 PM

Trail Run race 21:48 [5] 6.0 km (3:38 / km) +40m 3:31 / km
ahr:179 max:200 rhr:59 slept:8.0 weight:61.2kg shoes: Mizuno Wave Rider

Felt good with how hard I pushed at XC cities.
7 PM

Orienteering 48:31 [3] 4.3 km (11:17 / km) +90m 10:13 / km
ahr:143 max:176 shoes: Salomon Speed Cross 4

Took it easier for train after cites. AB maps with Danish Dynamite.

Tuesday Oct 17, 2017 #

3 PM

Trail Run 15:00 [2] 3.0 km (5:00 / km) +35m 4:43 / km
ahr:131 max:160 rhr:59 slept:8.0 weight:61.2kg (rest day) shoes: Mizuno Wave Rider

Easy run before XC cities.

Monday Oct 16, 2017 #

3 PM

Trail Run warm up/down 10:00 [2] 1.5 km (6:40 / km)
rhr:59 slept:6.8 weight:61.2kg shoes: Mizuno Wave Rider

Warm up to intervals

Trail Run intervals 20:00 [5]
shoes: Mizuno Wave Rider

5 600m repeats. 1:40 rest.

Trail Run warm up/down 5:00 [2] 0.5 km (10:00 / km)
shoes: Mizuno Wave Rider

9 PM

Strength warm up/down 15:04 [1]
ahr:89 max:105

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

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