Training Log Archive: Nat and the HatIn the 1 days ending Sep 26, 2016:
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Monday Sep 26, 2016 #
5 PM
Running warm up/down (Gee Gees - Cross Country) 14:46 [2] 2.86 km (5:10 / km) +17m 5:01 / km
shoes: Mizuno Wave Inspire 11 - Black
EZ warm up with the XC team.
Core/Strength warm up/down (Gee Gees - Cross Country) 15:00 [1] 0.4 km (37:30 / km)
shoes: Mizuno Wave Inspire 11 - Black
Warm up continued.
Dynamic stretches: Leg swings, crucifixes, scorpions, cat-camel, donkey kicks, hip flexor exercise, hamstring exercises, glute squat w/ straight shins, and single leg squats.
Running drills: A march, A skip, A run, B march, B skip, and Straight legged bounding all done with a stride at the end and jogging back.
Dynamic stretches: Leg swings, crucifixes, scorpions, cat-camel, donkey kicks, hip flexor exercise, hamstring exercises, glute squat w/ straight shins, and single leg squats.
Running drills: A march, A skip, A run, B march, B skip, and Straight legged bounding all done with a stride at the end and jogging back.
Running intervals (Gee Gees - Cross Country) 32:21 6.49 km (4:59 / km) +6m 4:58 / km
shoes: Mizuno Wave Inspire 11 - Black
Main workout:
Mile repeats! 4 x beach loop (1.6km) just a bit slower than race pace, with 90 seconds rest between intervals. The loops terrain included grass, sand/beach, and a bridge.
6:42
7:04
6:55
7:04
Mile repeats! 4 x beach loop (1.6km) just a bit slower than race pace, with 90 seconds rest between intervals. The loops terrain included grass, sand/beach, and a bridge.
6:42
7:04
6:55
7:04
6 PM
Running warm up/down (Gee Gees - Cross Country) 5:46 [1] 1.02 km (5:40 / km) +3m 5:35 / km
shoes: Mizuno Wave Inspire 11 - Black
EZ warm down.