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Training Log: NatKawam

In the last 7 days:

activity # timemileskm+m
  Running6 1:25:12 10.74(7:56) 17.28(4:56)
  Stretching5 1:25:00
  Dynamics3 1:00:00
  Core3 30:00
  Stability/Injury prevention1 25:00
  Spinning1 21:00
  Total10 5:06:12 10.74 17.28
«
2:29
0:00
TuWeThFrSaSuMo

Monday Dec 5 #

8 AM

Core 10:00 [3]

Stretching 15:00 [1]

Sunday Dec 4 #

Note
(rest day)

Got home at 11PM from the meet on Saturday so slept most of the day and didn't really do much in terms of exercise. Foot was also a bit sore.
10 PM

Stability/Injury prevention 25:00 [2]

Core 5:00 [2]

Saturday Dec 3 #

10 AM

Running warm up/down (Gee Gees - Track & Field) 15:00 [1] 2.8 km (5:21 / km)
shoes: Mizuno Wave Inspire 12

First track meet of the season in Ithaca, NY! Warm up before the 4x800. ~14 laps of the track.

Dynamics warm up/down (Gee Gees - Track & Field) 25:00 [1]
shoes: Mizuno Wave Inspire 12

Lots of warm up exercises!
11 AM

Running race (Gee Gees - Track & Field) 2:39 [4] 0.8 km (3:19 / km)
shoes: N2 1080V2 New Balance

Ran the 2nd leg in the 4x800m. We placed 6th overall and our total time was ~10:22. :) Haven't done a relay pass in a while... t'was interesting!

Running warm up/down (Gee Gees - Track & Field) 10:00 [1] 2.0 km (5:00 / km)
shoes: Mizuno Wave Inspire 12

Light warm down with the girls after the 4x800.

Stretching warm up/down (and rolling) 20:00 [1]
shoes: Mizuno Wave Inspire 12

Long break between the relay and the 3000 so made sure to get a good stretch in.
2 PM

Running warm up/down (Gee Gees - Track & Field) 10:00 [1] 1.6 km (6:15 / km)
shoes: Mizuno Wave Inspire 12

Short warm up with the XC gals before the 3000m.

Dynamics warm up/down (Gee Gees - Track & Field) 25:00 [1]
shoes: Mizuno Wave Inspire 12

Full dynamic warm up + strides.
3 PM

Running race (Gee Gees - Track & Field) 11:39 3.0 km (3:53 / km)
shoes: N2 1080V2 New Balance

Interesting race.... laps were miscounted so Jenn and I were under "DNF".... -_- You would think they would do a better job at telling us how many laps we have left! Oh well... next time... Not a great race for me would have like to go closer to 11 minutes/high 10's. Was at 10:57 at lap 14 (which I was sure was lap 15 but apparently it wasn't...)

Running warm up/down (Gee Gees - Track & Field) 10:00 [1] 1.4 km (7:09 / km)
shoes: Mizuno Wave Inspire 12

Light warm down.

Stretching warm up/down (Gee Gees - Track & Field) 20:00 [1]
shoes: Mizuno Wave Inspire 12

Stretching while cheering on the girls 4x4 relays.

Thursday Dec 1 #

10 PM

Spinning 21:00 [1]
shoes: N2 1080V2 New Balance

Stretching 15:00 [1]

Wednesday Nov 30 #

9 AM

Core (and stretching) 15:00 [2]

7 PM

Running warm up/down (Gee Gees - Track & Field) 5:50 [1] 1.28 km (4:33 / km)
shoes: Mizuno Wave Inspire 12

Short warm up with Holly since we were a bit late.

Dynamics warm up/down (Gee Gees - Track & Field) 10:00 [1]
shoes: Mizuno Wave Inspire 12

Warm up continued.

Running intervals (Gee Gees - Track & Field) 5:44 1.2 km (4:47 / km)
shoes: Mizuno Wave Inspire 12

200m @ 1500 pace, w/ 30s rest 40s
1K @ ~1500 pace (went a bit slower...) 3:40

Running warm up/down (Gee Gees - Track & Field) 4:18 [1] 0.8 km (5:22 / km)
shoes: Mizuno Wave Inspire 12

Cool down after the first part of the workout.
8 PM

Running intervals (Gee Gees - Track & Field) 5:32 [3] 1.6 km (3:27 / km)
shoes: Mizuno Wave Inspire 12

4 x 400m w/ 1min recovery. Paced w/ Jess and Holly.
1:23.9
1:26.3
1:24.6
1:23.1

Running warm up/down (Gee Gees - Track & Field) 4:30 [1] 0.8 km (5:37 / km)
shoes: Mizuno Wave Inspire 12

Short warm down w/ Holly.

Stretching warm up/down (Gee Gees - Track & Field) 15:00 [1]
shoes: Mizuno Wave Inspire 12

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