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Training Log: NatKawam

In the last 7 days:

activity # timemileskm+m
  Running4 2:46:31 21.67(7:41) 34.87(4:47) 98
  Core4 51:00
  Stretching2 40:00
  Stability/Injury prevention3 20:00
  Legs1 20:00
  Spinning1 15:00
  Total10 5:12:31 21.67 34.87 98
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Sunday Apr 23 #

5 PM

Running warm up/down 10:00 [1] 2.07 km (4:50 / km) +1m 4:49 / km
shoes: Mizuno Wave Sayonara 3

Short warm up around the neighbourhood and down to the 4H loop. So warm out!!

Running intervals 29:42 intensity: (4:00 @1) + (8:00 @2) + (12:42 @3) + (5:00 @4) 6.26 km (4:45 / km) +2m 4:44 / km
shoes: Mizuno Wave Sayonara 3

3 x 2km intervals @ 10k pace w/ 2min rest in between. Legs weren't feeling that great, felt pretty slow and draggy

8:23
8:31
8:40

Running warm up/down 10:00 [1] 1.92 km (5:13 / km) +1m 5:12 / km
shoes: Mizuno Wave Sayonara 3

10' warm down.
6 PM

Core 15:00 [4]

Continuous 15' workout. Felt the burn on this one!

Stability/Injury prevention warm up/down 10:00 [1]

Stretching, injury prevention for legs, and light rolling.

Saturday Apr 22 #

5 PM

Running 31:55 intensity: (2:55 @1) + (20:00 @2) + (9:00 @3) 7.01 km (4:33 / km) +17m 4:30 / km
shoes: Mizuno Wave Sayonara 3

Easy run along the river, windy on the way out.
6 PM

Core 15:00 [4]

continuous circuit.

Legs 20:00 [4]
shoes: N2 1080V2 New Balance

BOSU ball squats (normal and phase), phase lunges, wall sits, single leg squats, Bulgarian split squats, and calf raises.
7 PM

Spinning warm up/down 15:00 [1]
shoes: N2 1080V2 New Balance

Light spin to flush out the lactic.

Stability/Injury prevention warm up/down 5:00 [1]

Friday Apr 21 #

9 PM

Stretching 20:00 [1]

Core 5:00 [2]

Thursday Apr 20 #

1 PM

Running intervals 30:00 intensity: (12:00 @1) + (5:00 @2) + (12:00 @3) + (1:00 @4) 6.62 km (4:32 / km) +18m 4:28 / km
shoes: Mizuno Wave Sayonara 3

15' out @ an EZ pace, 15' back @ moderate pace.
2 PM

Core 16:00 [4]

15' continuous core workout followed by 1min of pike push ups w/ sliders to Bring Sally Up.

Stability/Injury prevention warm up/down 5:00 [1]

Wednesday Apr 19 #

5 PM

Stretching warm up/down 20:00 [1]

Stretching while watching some guardians of the galaxy
6 PM

Running warm up/down 14:54 [1] 2.43 km (6:07 / km) +15m 5:56 / km
shoes: Mizuno Wave Inspire 12

RALF warm up @ the Arboretum.

Running intervals 40:00 [3] 8.56 km (4:40 / km) +44m 4:33 / km
shoes: Mizuno Wave Inspire 12

1-1-2-2-3-3-4-4-5-5 min intervals w/ 1min floats in between each.

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