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Training Log Archive: Nat and the Hat

In the 1 days ending Sep 21, 2016:

activity # timemileskm+m
  Running2 1:10:20 7.55(9:19) 12.15(5:47) 178
  Core/Strength1 10:00
  Total2 1:20:20 7.55 12.15 178

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Wednesday Sep 21, 2016 #

5 PM

Running warm up/down (Gee Gees - Cross Country) 16:01 [1] 2.92 km (5:29 / km) +17m 5:20 / km
shoes: Mizuno Wave Inspire 11 - Black

Warm up loop with the team.

Core/Strength warm up/down (Gee Gees - Cross Country) 10:00 [1]
shoes: Mizuno Wave Inspire 11 - Black

Warm up continued - dynamic stretching and strides. Scorpions + crucifixes, leg swings on fence, 3 way squats, camel-cats, donkey kicks, bird-dogs, calf raises, hurdle stretch, balancing exercises, side shuffles, arm swings, and lastly a few strides.

Running hills (Gee Gees - Cross Country) 24:57 intensity: (4:57 @2) + (12:00 @3) + (8:00 @4) 5.27 km (4:44 / km) +150m 4:09 / km
shoes: Mizuno Wave Inspire 11 - Black

Continuous hill workout for a cap time of 25 minutes on the "figure-8" loop on the side of mount Mooney. Was able to keep up with the faster girls for this! :)

Running warm up/down (Gee Gees - Cross Country) 10:20 [1] 1.65 km (6:15 / km) +5m 6:09 / km
shoes: Mizuno Wave Inspire 11 - Black

EZ warm down around the park w/ Amelia, Holly, and Natalie.
6 PM

Running (Gee Gees - Cross Country) 4:33 [1] 0.72 km (6:17 / km) +5m 6:04 / km
shoes: Mizuno Wave Inspire 11 - Black

EZ warm down after the hills. 2 loops of the in-field.

Running intervals (Gee Gees - Cross Country) 14:29 intensity: (3:00 @1) + (6:00 @2) + (4:00 @3) + (1:29 @4) 1.58 km (9:09 / km) +1m 9:08 / km
shoes: Mizuno Wave Inspire 11 - Black

6 strides (80% speed) of the in-field w/ walk backs and then 1 loop of barefoot running as a cool down.

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