Training Log Archive: Nat and the HatIn the 1 days ending Oct 5, 2016:
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Wednesday Oct 5, 2016 #
5 PM
Running warm up/down (Gee Gees - Cross Country) 13:16 [1] 2.69 km (4:55 / km) +16m 4:47 / km
shoes: Mizuno Wave Inspire 11 - Black
EZ warm up with the gang.
Core/Strength warm up/down (Gee Gees - Cross Country) 15:00 [1]
shoes: Mizuno Wave Inspire 11 - Black
Warm up continued.
Dynamic stretches: Leg swings, crucifixes, scorpions, cat-camel, donkey kicks, hip flexor exercise, inch work + push up, warrior hold, hamstring exercise, 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.
Plyo exercises: 30s jump x 4 (first one was box jump, second was vertical jump, third was squat jump, fourth was kick back-squat jump)
Dynamic stretches: Leg swings, crucifixes, scorpions, cat-camel, donkey kicks, hip flexor exercise, inch work + push up, warrior hold, hamstring exercise, 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.
Plyo exercises: 30s jump x 4 (first one was box jump, second was vertical jump, third was squat jump, fourth was kick back-squat jump)
Running intervals (Gee Gees - Cross Country) 53:46 10.59 km (5:05 / km) +50m 4:58 / km
shoes: Mizuno Wave Inspire 11 - Black
Main Workout:
6 x apple loop w/ recovery walk back to start. Each loop was about 1.6k.
6 x apple loop w/ recovery walk back to start. Each loop was about 1.6k.
6 PM
Running warm up/down (Gee Gees - Cross Country) 9:22 [1] 1.55 km (6:03 / km) +7m 5:55 / km
shoes: Mizuno Wave Inspire 11 - Black
EZ warm down with the girls.
Running warm up/down (Gee Gees - Cross Country) 1:40 [1] 0.3 km (5:33 / km)
Barefoot warm down! 1 lap of the field. The grass was cold and wet! Brrr!