Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: NatKawam

In the last 7 days:

activity # timemileskm+m
  Running5 3:32:04 27.24(7:47) 43.83(4:50) 91
  Circuit2 54:38
  Spinning1 35:00
  Stretching2 25:00
  Arms2 20:00
  Dynamics2 10:00
  Total9 5:56:42 27.24 43.83 91
«
1:57
0:00
SuMoTuWeThFrSa

Thursday Nov 16 #

8 AM

Running (LISS) 35:00 [1] 7.14 km (4:54 / km) +8m 4:53 / km
shoes: Mizuno Wave Inspire 12

Easy LISS 35' run.

Wednesday Nov 15 #

12 PM

Running warm up/down (Gee Gees Workout ) 10:13 [1] 2.0 km (5:06 / km)
shoes: Mizuno Wave Hitogami 4

Didn't feel like bussing all the way out to the dome tonight at 7:30pm so I did the workout during my break today.

Dynamics warm up/down (Gee Gees Workout) 5:00 [1]
shoes: Mizuno Wave Hitogami 4

1 PM

Running intervals (Gee Gees Workout) 20:36 [4] 5.0 km (4:07 / km) +13m 4:04 / km
shoes: Mizuno Wave Hitogami 4

5 x 1km w/ 2mins rest @ 5k pace. Legs were dead today... splits are a bit crappy.

Running intervals (Gee Gees Workout ) 7:32 [3] 1.61 km (4:41 / km) +5m 4:37 / km
shoes: Mizuno Wave Hitogami 4

4 x 200m w/ 200 jog in between each.
1. 48.6
2. 49.0
3. 48.5
4. 49.0

Running warm up/down (Gee Gees Workout) 6:00 [1] 1.18 km (5:04 / km) +13m 4:48 / km
shoes: Mizuno Wave Hitogami 4

Easy cool down.
5 PM

Circuit 24:38 [4]
shoes: Mizuno Wave Inspire 12

Equipment-free challenge 1.0

Stretching warm up/down 15:00 [1]

Tuesday Nov 14 #

8 PM

Spinning 35:00 [1]
shoes: Mizuno Wave Sayonara 3

LISS (light intensity steady state) workout on the bike for 35’.

Arms 10:00 [3]

100 push ups done in 10 x 10.

Monday Nov 13 #

2 PM

Running warm up/down (Gee Gees Workout - OYO) 12:01 [1] 2.14 km (5:37 / km) +2m 5:36 / km
shoes: Mizuno Wave Hitogami 4

OYO practice w/ Jenn and Rebecca along the Canal. Started with a 12' warm up.

Dynamics warm up/down (Gee Gees Workout - OYO) 5:00 [1]
shoes: Mizuno Wave Hitogami 4

A few dynamics before the workout.

Running intervals (Gee Gees Workout - OYO) 29:15 [3] 6.4 km (4:34 / km) +22m 4:30 / km
shoes: Mizuno Wave Hitogami 4

Continuous intervals; 5 x 5' @ cruise pace w/ 1' jog in between each.

Running warm up/down (Gee Gees Workout - OYO) 21:27 [1] 4.01 km (5:21 / km) +11m 5:17 / km
shoes: Mizuno Wave Hitogami 4

Easy warm down back to campus. Went through/by the TD place to get in a couple little hills.
5 PM

Circuit (Resistance - Legs) 30:00 [3]
shoes: Mizuno Wave Sayonara 3

Circuit 1 for 7’, Circuit 2 for 7’ Circuit 1 for 7’, Circuit 2 for 7’:
Circuit 1:
15 Jump squats
25 Squats
10 Burpees
24 Step ups

Circuit 2
16 x-jumps
24 pulse lunges
24 leg ups
15 squat and press

Arms 10:00 [3]

100 push ups done in 10 x 10.
6 PM

Stretching warm up/down 10:00 [1]

Sunday Nov 12 #

1 PM

Running long (SJAM) 1:10:00 [1] 14.36 km (4:52 / km) +17m 4:51 / km
shoes: Mizuno Wave Inspire 12

Easy longish run.

« Earlier

Recent Comments

more...

Reports

Search Log



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789
10
Nov 18
Nov 11
Nov 4
Oct 28
Oct 21

Week
Ending
Training hours by activity
0123456789
10
Nov 18
Nov 11
Nov 4
Oct 28
Oct 21

Week
Ending
Training miles by activity
051015202530354045
50
Nov 18
Nov 11
Nov 4
Oct 28
Oct 21

all weeks | months | years | as calendar