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Training Log: NatKawam

In the last 7 days:

activity # timemileskm+m
  Running7 2:42:30 20.14(8:04) 32.42(5:01) 271
  CrossFit1 1:00:00
  Dynamics3 40:00
  YOGA2 30:00
  Stretching2 25:00
  Total9 5:17:30 20.14 32.42 271
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Tuesday Sep 19 #

1 PM

CrossFit (Gee Gees XC - HPC) 1:00:00 [3]
shoes: RC1400V2 new balance

Back at the HPC (High Performance Centre) with the XC crew.
w/u: 20-30mins of activation exercises
w/o: 5 sets of the following
5 reps each side of shoulder raise with kettle bell
10 reps side lunge + squat over with kettle bell
10 v-ups

Then we did a 5 minute TABATA.

w/d:
Stability/Injury prevention.

Sunday Sep 17 #

7 AM

Running warm up/down (Gee Gees XC) 15:53 [1] 2.88 km (5:31 / km) +6m 5:28 / km
shoes: Mizuno Wave Hitogami 4

Easy warm up with the girls before the army run 5k.

Dynamics warm up/down (Gee Gees XC) 10:00 [1]
shoes: Mizuno Wave Hitogami 4

Warm up cont'd.
8 AM

Running race (Gee Gees XC) 20:27 [4] 5.08 km (4:02 / km) +24m 3:56 / km
shoes: Mizuno Wave Hitogami 4

Official result was 20:23... placed 23rd woman overall. Ran under Jennifer Dumoulin (one of my fellow gee gees XC runners) because Andy typed her name in twice instead of mine for one of them. Felt pretty good, but could have gone faster in the second half. Felt much better than McGill yesterday at least! :) Good job Gee Gees and Ravens!!! :)

Running warm up/down (Gee Gees XC) 31:20 [1] 5.15 km (6:05 / km) +7m 6:02 / km
shoes: Mizuno Wave Hitogami 4

Easy warm down with the whole group.

Stretching warm up/down (Gee Gees XC) 10:00 [1]
shoes: Mizuno Wave Hitogami 4

Legs = Sore.

Saturday Sep 16 #

12 PM

Running warm up/down (Gee Gees XC) 10:00 [1] 1.85 km (5:24 / km) +20m 5:08 / km
shoes: Mizuno Wave Hitogami 4

Warm up run with the XC girls.

Dynamics warm up/down (Gee Gees XC) 20:00 [1]
shoes: Mizuno Wave Hitogami 4

Warm up cont'd.

Running race (Gee Gees XC) 18:30 [4] 4.0 km (4:38 / km) +90m 4:09 / km
shoes: Saucony Kilkenny XC5 Spikes

First XC race of the season at mcGill. 4k w/ lots of hills... didn't go well at all!! Got spiked a bit... :( and the weather was sooooooo hot out!!!!
1 PM

Running warm up/down (Gee Gees XC) 8:30 [1] 1.5 km (5:40 / km)
shoes: Mizuno Wave Hitogami 4

Easy warm down run with the crew.

YOGA warm up/down (Gee Gees XC) 15:00 [1]
shoes: Mizuno Wave Hitogami 4

With Jenn!! :)

Thursday Sep 14 #

5 PM

Stretching 15:00 [1]

Wednesday Sep 13 #

5 PM

Running warm up/down (Gee Gee XC Practice - Ray) 9:08 [1] 1.61 km (5:40 / km)
shoes: Mizuno Wave Hitogami 4

Warm up from campus down to the Locks with Jenna, Alex, Graeme, Becca, and Nic.

Dynamics warm up/down (Gee Gee XC Practice - Ray) 10:00 [1]
shoes: Mizuno Wave Hitogami 4

Usual warm up cont'd.

Running warm up/down (Gee Gee XC Practice - Ray) 1:03 [4] 0.29 km (3:37 / km)
shoes: Mizuno Wave Hitogami 4

Warm up cont'd. 1min tempo run out.

Running intervals (Gee Gee XC Practice - Ray) 16:50 [3] 4.1 km (4:06 / km) +16m 4:02 / km
shoes: Mizuno Wave Hitogami 4

4 x 1km repeats w/ 90s rest on the bike path behind parliament... Hilly!
6 PM

Running hills (Gee Gee XC Practice - Ray) 10:52 [4] 2.46 km (4:25 / km) +54m 3:59 / km
shoes: Mizuno Wave Hitogami 4

6 x hill repeats continuous. The big hill behind parliament by the Locks... so hilly!!!!

Running warm up/down (Gee Gee XC Practice - Ray) 11:36 [1] 2.02 km (5:45 / km) +23m 5:26 / km
shoes: Mizuno Wave Hitogami 4

2k warm down with the crew. There were even hills on the warm down :(

YOGA warm up/down (Gee Gee XC Practice - Ray) 15:00 [1]
shoes: Mizuno Wave Hitogami 4

Yoga sesh with Jenn.
7 PM

Running warm up/down (Gee Gee XC Practice - Ray) 8:21 [1] 1.48 km (5:39 / km) +31m 5:07 / km
shoes: Mizuno Wave Hitogami 4

Easy run back to campus.

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