Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Hadron Collider

In the 7 days ending Nov 5, 2017:

	activity	#	time	miles		km		+m
	Trail Run	4	3:47:59	23.05	(9:53)	37.1	(6:09)	415
	Orienteering	2	1:26:49	5.34	(16:15)	8.6	(10:06)	95
	Strength	4	57:55
	Forest Run	1	42:22	1.99	(21:18)	3.2	(13:14)	20
	Total	10	6:55:05	30.39		48.9		530
averages - sleep:7.6 rhr:59 weight:61.2kg

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Sunday Nov 5, 2017 #

3 PM

Trail Run warm up/down 10:52 [3] 1.5 km (7:15 / km) +30m 6:35 / km
ahr:132 max:164 rhr:59 slept:8.5 weight:61.2kg (rest day) shoes: Mizuno Wave Rider

Warm up to forest run.

Forest Run 42:22 [2] 3.2 km (13:14 / km) +20m 12:50 / km
ahr:139 max:161 (rest day) shoes: VJ Sport Bold

Worked to break in new shoes.

Trail Run warm up/down 10:42 [2] 1.7 km (6:18 / km) +5m 6:12 / km
ahr:138 max:156 (rest day) shoes: Mizuno Wave Rider

9 PM

Strength warm up/down 19:10 [1]

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

Saturday Nov 4, 2017 #

8 AM

Trail Run long 1:52:28 [3] 17.0 km (6:37 / km) +100m 6:26 / km
ahr:157 max:189 rhr:59 slept:7.0 weight:61.2kg shoes: Mizuno Wave Rider

SMT

Friday Nov 3, 2017 #

4 PM

Strength warm up/down 21:38 [1]
rhr:59 slept:10.0 weight:61.2kg (rest day)

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

Thursday Nov 2, 2017 #

7 PM

Orienteering race 39:49 [3] 4.6 km (8:39 / km) +65m 8:05 / km
ahr:161 max:190 rhr:59 slept:7.5 weight:61.2kg shoes: VJ Sport Bold

Felt good wearing spikes for the first time.

9 PM

Strength warm up/down 8:37 [1]

15 Single leg ball bridge each leg
15 Single leg knee tucks each leg
15 Single leg ball hip extension leg curl each leg

Wednesday Nov 1, 2017 #

7 PM

Orienteering 47:00 [3] 4.0 km (11:45 / km) +30m 11:20 / km
ahr:132 max:156 rhr:59 slept:7.0 weight:61.2kg (rest day) shoes: Mizuno Wave Rider

Zombie-o. Going and getting up to 2 controlsbefore returning and avoiding the vampires.

9 PM

Strength warm up/down 8:30 [1]

2 min Plank to side bridge with leg lifts
15 lunges each leg
15 Reactive elastic hip extension each leg

Tuesday Oct 31, 2017 #

5 PM

Trail Run warm up/down 11:08 [2] 1.6 km (6:57 / km) +85m 5:30 / km
ahr:137 max:154 rhr:59 slept:7.5 weight:61.2kg shoes: Mizuno Wave Rider

Trail Run 27:53 [4] 5.2 km (5:22 / km) +95m 4:55 / km
ahr:154 max:176 shoes: Mizuno Wave Rider

5 repeats of 1 km spookyvals with 1:15 rest.

Trail Run warm up/down 9:33 [3] 1.6 km (5:58 / km)
ahr:151 max:168 shoes: Mizuno Wave Rider

Monday Oct 30, 2017 #

4 PM

Trail Run 45:23 [3] 8.5 km (5:20 / km) +100m 5:03 / km
ahr:148 max:164 rhr:59 slept:6.0 weight:61.2kg (rest day) shoes: Mizuno Wave Rider

Easy run to recover from Ontario O Champs

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