Training Log Archive: Nat and the HatIn the 1 days ending Dec 9, 2017:
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Saturday Dec 9, 2017 #
9 AM
Running warm up/down (Gee Gees Track) 12:34 [1] 2.4 km (5:14 / km)
shoes: Adizero Adios 3
6 easy warm up laps.
10 AM
Core/Strength warm up/down (Gee Gees Track) 10:00 [1]
shoes: Adizero Adios 3
Running warm up/down (Gee Gees Track) 1:01 [3] 0.3 km (3:23 / km)
shoes: Adizero Adios 3
1' tempo run out.
Running warm up/down (Gee Gees Track) 35 [3] 0.18 km (3:14 / km)
shoes: Adizero Adios 3
3 x 60m accels.
Running intervals (Gee Gees Track) 19:31 [3] 5.0 km (3:54 / km)
shoes: Adizero Adios 3
5 x 1km w/ 2' rest in between @ 3k-5k pace.
1. 3:47
2. 3:50
3. 3:50
4. 3:59
5. 3:57
1. 3:47
2. 3:50
3. 3:50
4. 3:59
5. 3:57
11 AM
Running intervals (Gee Gees Track) 2:22 [4] 0.8 km (2:57 / km)
shoes: Adizero Adios 3
4 x 200m @ RPE 4 w/ walk backs.
Running warm up/down (Gee Gees Track) 9:14 [1] 1.6 km (5:46 / km)
shoes: Adizero Adios 3
4 easy laps for warm down.
Stability/Injury prevention warm up/down (Gee Gees Track) 10:00 [1]