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Training Log: NatKawam

In the last 7 days:

activity # timemileskm+m
  Running8 2:20:25 18.03(7:47) 29.01(4:50) 10
  Stretching4 1:15:00
  Dynamics3 1:10:00
  Chiropractor2 55:00
  Total13 5:40:25 18.03 29.01 10
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WeThFrSaSuMoTu

Monday Jan 23 #

2 PM

Chiropractor (OSHC) 30:00 [2]

Ouch! This one hurt after the meet on the weekend! But felt super good afterwards! :)
5 PM

Running warm up/down (Gee Gees - Track & Field) 10:30 [1] 2.0 km (5:15 / km)
shoes: Mizuno Wave Inspire 12

5 EZ warm up laps.

Dynamics warm up/down (Gee Gees - Track & Field) 25:00 [2]
shoes: Mizuno Wave Inspire 12

Dynamic warm up (leg swings, iron crosses, scorpions, kick backs, etc...), stretching, circuit, and strides.
6 PM

Running intervals (Gee Gees - Track & field) 12:00 [4] 3.2 km (3:45 / km)
shoes: Mizuno Wave Inspire 12

8 x 400 increasing speed w/ 90sec rec.
1:27
1:24
1:24
1:23
1:23
1:23
1:23
1:20

Running warm up/down (Gee Gees - Track & Field) 7:00 [1] 1.2 km (5:50 / km)
shoes: Mizuno Wave Inspire 12

3 EZ laps.

Stretching warm up/down 10:00 [1]

Sunday Jan 22 #

4 PM

Stretching warm up/down 15:00 [1]

5 PM

Running 27:56 [2] 5.61 km (4:59 / km) +5m 4:57 / km
shoes: Mizuno Wave Inspire 12

Short and EZ recovery run to flush out some of the lactic.

Saturday Jan 21 #

8 AM

Stretching 15:00 [1]

12 PM

Running warm up/down (Gee Gees - Track & Field) 22:00 [2] 4.4 km (5:00 / km)
shoes: Mizuno Wave Inspire 12

Warm up run + strides outside sound the dome neighbourhood with Jessie.

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

Running race (Gee Gees - Track & Field) 11:44 [4] 3.0 km (3:55 / km)
shoes: New Balance MD800V5 Spikes

3K race. Felt pretty good. Foot was okay but I feel that I could have picked it up a bit more in the last couple of laps.
1 PM

Running warm up/down (Gee Gees - Track & Field) 10:00 [1] 1.7 km (5:53 / km)
shoes: Mizuno Wave Inspire 12

Warm down outside with Jess and Deb.

Friday Jan 20 #

9 AM

Chiropractor (OSHC) 25:00 [2]

Getting the foot treated. Muscles were pretty tight, ouch!
6 PM

Running warm up/down (Gee Gees - Track & Field) 9:00 [1] 1.7 km (5:18 / km)
shoes: Mizuno Wave Inspire 12

Easy warm up before the 800 TT.
7 PM

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

Stretching, rolling, exercises, strides, core and drills.

Running race (Gee Gees - Track & Field) 2:45 intensity: (2:00 @3) + (45 @4) 0.8 km (3:26 / km)
shoes: New Balance MD800V5 Spikes

800m TT... I'm obviously NOT an 800m runner!!! Pretty much jogged the whole thing... New spikes were good though! :)

Running warm up/down (Gee Gees - Track & Field) 6:30 [1] 1.2 km (5:25 / km)
shoes: Mizuno Wave Inspire 12

Warm down part 1:
Ran outside with the gals and jumped in the snow (in our runderwear and singlets)!!! Brr!!!!
Part 2: easy warm down inside
Part 3: ICE BATH when I got home! The most painful thing i've ever had to endure! FREEZING!!

Thursday Jan 19 #

1 PM

Running 21:00 [2] 4.2 km (5:00 / km) +5m 4:58 / km
shoes: Salomon Speedcross 3

Run along the canal between classes.

Wednesday Jan 18 #

5 PM

Stretching (yoga) 35:00 [1]

Rest day.

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