Training Log Archive: Nat and the HatIn the 1 days ending Dec 6, 2017:
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Wednesday Dec 6, 2017 #
4 PM
Core/Strength 7:00 [3]
3 x (30s plank, 20 mountain climbers)
40 crunches, 16 leg raises, 35s plank
40 crunches, 16 leg raises, 35s plank
7 PM
Running warm up/down (Gee Gees Track) 11:03 [1] 2.0 km (5:32 / km)
shoes: Adizero Adios 3
5 easy warm up laps.
Core/Strength warm up/down (Gee Gees Track) 15:00 [1]
shoes: Adizero Adios 3
glutes
t-push x 5 each side
push ups x 10
jumping jacks
jump rope 30 secs
alternating superman
scorpions x 5 each side
iron cross x 5 each side
bird dog x 5 each side
Other
t-push x 5 each side
push ups x 10
jumping jacks
jump rope 30 secs
alternating superman
scorpions x 5 each side
iron cross x 5 each side
bird dog x 5 each side
Other
Running intervals (Gee Gees Track) 25:41 [3] 6.4 km (4:01 / km)
shoes: Adizero Adios 3
4 x a mile w/ 90s rest after each... didn't get the exact splits but Laura did. It was supposed to be 5 miles but I had to dropped out for the 4th and then re-joined Laura for the 5th.
6:24
6:16
6:24
6:20
6:24
6:16
6:24
6:20
8 PM
Running warm up/down (Gee Gees Track) 8:59 [1] 1.6 km (5:37 / km)
shoes: Adizero Adios 3
4 easy laps cool down.
Stability/Injury prevention warm up/down (Gee Gees Track) 15:00 [2]