Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nat and the Hat

In the 31 days ending Jul 31, 2015:

activity	#	time	miles	km	+m
Running	23	13:51:48	73.69	118.59	372
Cycling	22	13:44:44	190.81	307.08	1292
Swimming	4	5:47:41	6.62	10.65
Core/Strength	3	2:56:00
Stretching	2	2:35:00
Total	54	38:55:13	271.12	436.32	1664

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Friday Jul 31, 2015 #

7 PM

Stretching 1:35:00 [1]

Stretching muscles before Triathlon tomorrow.

Thursday Jul 30, 2015 #

6 AM

Running (road) 23:42 [3] 5.0 km (4:44 / km)
shoes: Mizuno Wave Inspire 11

Easy run / tapering before triathlon on Saturday.

7 AM

Running warm up/down (road) 2:55 [1] 0.5 km (5:49 / km) +10m 5:18 / km
shoes: Mizuno Wave Inspire 11

Easy warm down.

Wednesday Jul 29, 2015 #

9 AM

Swimming 1:40:00 [3] 4.25 km (23:32 / km)

w/u:
400 choice
8 X 50 IM (2 of each)
8 X 25 IM (2 of each)
100 kick (no board)

w/o:
10 X 100 free on 2:00 pace time_______was going about 1:30-1:35
50 easy
6 X 75 choice on 1:30 pace time_________was going about 1:10-1:15
50 easy
5 X 50 back on 1:00 pace time__________was going about 50s
50 easy
4 X 25 fly on 45s pace time___________was going about 20-25s
100 easy

10 X 25 choice kick (no board) on 1:00 pace time_______was going about 25-30s
50 easy

w/d:
800 choice (fins, kick, drill, swim...)

8 PM

Cycling 30:00 [1]
shoes: Adidas ClimaCool (3D Cushion)

9 PM

Core/Strength 41:00 [3]
shoes: Adidas ClimaCool (3D Cushion)

STRENGTH: Circuit X3
1. Squat, 180s, 0 rest
2. Push ups, 60s, 0 rest
3. Squat jumps in n' out, 60s, 0 rest
4. Side to side lunge chops, 60s, 0 rest
5. Side to side shuffle jumps, 60s, 0 rest
6. Tabletop Dip, 60s, 0 rest
7. V-ups, 60s, 0 rest
8. Plank pike jumps, 60s, 0 rest
9. Hamstring stretch, 30s@, 120s rest

Monday Jul 27, 2015 #

4 PM

Cycling (path + road) 34:05 [2] 13.3 km (23.4 kph) +72m
shoes: Saucony Mirage 4 (purple ones)

Biked to work.

7 PM

Cycling (road + path) 35:19 [2] 13.3 km (22.6 kph) +67m
shoes: Saucony Mirage 4 (purple ones)

Bike back from work. Got caught in the rain storm.

Sunday Jul 26, 2015 #

9 AM

Cycling warm up/down (road) 4:36 [1] 1.54 km (20.1 kph) +10m
shoes: Adidas ClimaCool (3D Cushion)

Triathlon training with Ronan today.
Warm up: to the parkway.

Cycling tempo (parkway) 1:42:16 52.14 km (30.6 kph) +146m
shoes: Adidas ClimaCool (3D Cushion)

Workout:
Fastest Split (every kilometer): 1:42

Fast bike with Ronan. Biked in my triathlon gear (getting ready for Saturday). Tried to keep up with him for the majority of the ride and then the last 5km he just booted it and pulled ahead of me by about 200m-300m. Was going to try out my new tri bike but still have to get used to the clips a bit more...

Great weather for a bike ride! :)

10 AM

Cycling warm up/down (road) 4:49 [1] 1.15 km (14.3 kph) +4m
shoes: Adidas ClimaCool (3D Cushion)

Nice and slow warm down.

Saturday Jul 25, 2015 #

2 PM

Running (road) 48:25 [3] 10.0 km (4:50 / km) +25m 4:47 / km
shoes: Saucony Mirage 4 (purple ones)

Ran in my new Triathlon suit to test it out. It was super comfy and really nice to run in! Overall, a great run and this is around the time that I'm going to aim for in the Olympic Triathlon (1500m, 40km, 10km) on August 1st.

Friday Jul 24, 2015 #

Note

Coaching from 8:00 A.M. - 4:15 P.M. (outside the whole time)..... soooo tired!!

7 AM

Cycling (path + road) 35:44 [1] 13.14 km (22.1 kph) +62m
shoes: Saucony Mirage 4 (purple ones)

Bike to work.

11 AM

Running 20:00 [1]
shoes: Saucony Mirage 4 (purple ones)

Running with the kids I coach.

4 PM

Cycling (road + path) 35:00 [1] 13.22 km (22.7 kph) +72m
shoes: Saucony Mirage 4 (purple ones)

Bike back home (from work).

Wednesday Jul 22, 2015 #

7 AM

Cycling (path + road) 33:52 [1] 13.07 km (23.2 kph) +61m
shoes: Saucony Mirage 4 (purple ones)

Biked to work.

12 PM

Cycling (road + path) 38:22 [1] 13.45 km (21.0 kph) +68m
shoes: Saucony Mirage 4 (purple ones)

Slow bike back from work.

1 PM

Running warm up/down (road) 20:06 [1] 2.97 km (6:46 / km) +1m 6:45 / km
shoes: Saucony Mirage 4 (purple ones)

Warm up run + dynamic stretches/exercises. ~2.5km run and then spent the rest of the time doing dynamics back and forth on the 4H loop.

Running tempo (4H) 3:57 [4] 1.01 km (3:56 / km) +1m 3:54 / km
shoes: Saucony Mirage 4 (purple ones)

Time trial for 1000m on the 4H loop (slight incline). An alright time but I could've gone faster on the corners.

Running warm up/down (road) 9:58 [1] 1.73 km (5:45 / km) +10m 5:36 / km
shoes: Saucony Mirage 4 (purple ones)

Nice and easy warm down after the 1000m on the 4H.

6 PM

Running warm up/down (OOC training) 6:52 [1] 1.19 km (5:47 / km) +8m 5:35 / km
shoes: Saucony Mirage 4 (purple ones)

Warm up run to WHS bridge.

Running warm up/down (OOC training) 2:54 [2] 0.7 km (4:09 / km)
shoes: Saucony Mirage 4 (purple ones)

Warm up continued: 4 lengths of the bridge (stride/accelerations over the bridge).

Running intervals (OOC training) 34:31 5.33 km (6:28 / km)
shoes: Saucony Mirage 4 (purple ones)

Main workout:
With a group (Steve, Randy, and myself) one person at a time had to choose a route for 4 minutes at a moderate pace, once 4 minutes was up, you had to take 1 minute rest and then run at a faster pace back to the start (for another 4 minutes). On the faster 4 minutes (way back to start) the goal was to pass the start and keep running until 4 minutes was up. Once done, you had to walk back to the start and take 1:30 minutes rest. Did this 3 times with each person choosing a different route.

7 PM

Running warm up/down (OOC training) 6:56 [1] 1.16 km (5:58 / km) +16m 5:35 / km
shoes: Saucony Mirage 4 (purple ones)

Warm down run back to Frank Ryan.

Tuesday Jul 21, 2015 #

7 AM

Cycling (path + road) 35:09 [1] 13.04 km (22.3 kph) +62m
shoes: Saucony Mirage 4 (purple ones)

Bike to work.

Monday Jul 20, 2015 #

4 PM

Cycling (path + road) 34:38 [1] 13.03 km (22.6 kph) +62m
shoes: Saucony Mirage 4 (purple ones)

Biked to work (Moonies Bay Track) to coach.

7 PM

Cycling (road + path) 34:26 [1] 13.14 km (22.9 kph) +66m
shoes: Saucony Mirage 4 (purple ones)

Biked back from work. The kids were great today, which made coaching them easy (that goodness!)

Sunday Jul 19, 2015 #

Core/Strength (Strength) 45:00 [2]
shoes: Adidas ClimaCool (3D Cushion)

w/u
6 minutes spinning and 4 minutes arm dynamics.

w/o
CIRCUIT (went through it 3 times)
1. Mountain Climbers, 30s, rest for 60s
2. Spiderman push up, 6@, rest for 30s
3. Side lunge jump off with two 10lbs dumbbells, 7@, rest for 30s
4. Explosive Push up, 8, rest for 30s
5. Swiss Ball rollout, 9, rest for 30s
6. Figure 8 on BOSU with 10lbs med ball, 10, rest for 30s

w/d
Spinning for 5 minutes and stretching for 8 minutes.

9 PM

Cycling 30:00 [1]
shoes: Adidas ClimaCool (3D Cushion)

Spinning out the legs after all the running yesterday.

Saturday Jul 18, 2015 #

10 AM

Running (Running/Walking/Bussing) 4:24:20 41.3 km (6:24 / km) +120m 6:19 / km
shoes: Saucony Mirage 4 (purple ones)

CITY CHASE 2015!!!!!! TEAM DYNAMIC DUO (Dad and myself). SUPER SUPER FUN, VERY TIRING BUT THE FUNNEST 4 HOURS OF MY LIFE!! :) THANKS FOR BEING MY PARTNER DADDY BEAR!! :D

Ran only about 15-20km and walked/bussed the rest that got Garmined. I stopped my watch a bit late, so our time was about 4:23:12. :D yay!

We did the "10 checkpoint" version, so we had to go to 10 checkpoints as fast as we could. We weren't allowed to use bikes or cars but we could run and take the bus to our destinations.

Checkpoints (activities):
1. Flip cup and balancing
2. Giant soccer ball bowling (the soccer ball was the size of those "human hamster balls" and you had to knock over 5 garbage bins, I got it on the first try!)
3. Paddle boarding @ Westborro Beach
4. Helmet bucket basketball (we had a bucket attached to a helmet that we had to wear on our heads and a bungee cord attached to each of us (which had to stay off the ground the whole time) then we had to get 2 baskets. Dad got them right away, 2 in a row! We were the fastest team at this! IF YOU'VE EVER WATCHED JIMMY FALLON THEN YOU KNOW WHAT IM TALKING ABOUT!)
5. Gymnastics routine @ Ottawa Gymnastics Centre
6. Little Ray's Reptiles (we had to choose a marble out of a bowl of gooey spaghetti and whatever the colour was we had to hold the animal corresponding to that color, Dad and I ended up having to hold a scorpion!! Not as scary as I thought it'd be!)
7. 3-part beach volley ball (had to dig up 2 cards in the beach volley ball sand pits and once we found 2 of the same suit one person had to eat/drink the food that matched their suit and then the person who didn't eat/drink had to serve the ball over the net and try to get the volleyball to land in these small hoops (that were on the other side of the net) twice.)
8. Zumba (we had to copy a zumba routine and get it approved by official zumba instructors)
9. Beer pong with softballs and tubs of water (we had to pour the buckets of water over our heads if we lost a point (instead of actual bear pong where you would drink), the water was refreshing but kinda nasty cause it came straight from the pond next to us)
10. Slip n' slide while catching a Frisbee (one person had to go through the slip n' slide while the other person threw them a Frisbee and they had to catch it in order to get a point)

Overall, Super fun!!!! :)

C • Great race ! 2

Friday Jul 17, 2015 #

5 PM

Running (road) 22:35 5.01 km (4:31 / km)
shoes: Saucony Mirage 4 (purple ones)

Running in the rain! 5km at a steady pace.

Running warm up/down 3:05 [1] 0.5 km (6:10 / km) +11m 5:33 / km
shoes: Saucony Mirage 4 (purple ones)

Warm down after run.

Wednesday Jul 15, 2015 #

Swimming (Nepean Sportsplex- 25m) 1:30:00 3.4 km (26:28 / km)

Warm up:
400 choice
8 X 50 IM order (2 of each)
8 X 25 IM order (2 of each)
50 easy

Workout:
20 X 25 choice on a pace time of 1:00 (I was going around 18 seconds, therefore I got lots of rest)
50 easy
10 X 50 choice on a pace time of 1:30 (I was going around 30-35 seconds, therefore I got lots of rest)
50 easy
5 X 75 choice also on 1:30 (I was going around 1:00-1:15)
75 easy
1 X 100 fast (time: ~1:25)
50 easy
500 fly drills, swim, and kick with fins
50 breast stroke drill with fins

Warm down:
100 easy.

6 PM

Note

OOC Training (Coach Natasha tonight!)
Frank Ryan Park: Forest and Field

Anne, Jennie, Tomas, Eric, and myself

w/u
Ran one loop of the woods and one loop of the Frank Ryan Park field (the perimeter of the field)
w/o
Alternating between one loop of the forest and one loop of the field with choice rest in between for a cap time of 40 minutes. For example: You could have started off with a loop of the forest, once done that loop you take your choice rest and then run a loop of the field. Keep alternating like this until 40 minutes is reached. The goal was to get as many loops of each as possible. Ran them at a steady pace/tempo.
w/d
4 laps of the 400m street loop right beside Frank Ryan Park.

C • Thanks Coach 2

Running warm up/down (OOC training) 5:20 [1] 1.01 km (5:17 / km)
shoes: Saucony Mirage 4 (purple ones)

Warm up.

Running intervals (OOC Training) 40:09 5.83 km (6:53 / km) +65m 6:32 / km
shoes: Saucony Mirage 4 (purple ones)

Workout

7 PM

Running warm up/down (OOC Training) 8:27 [1] 1.53 km (5:31 / km) +2m 5:29 / km
shoes: Saucony Mirage 4 (purple ones)

Warm down.

Monday Jul 13, 2015 #

10 AM

Swimming 1:40:00

Went swimming at the sportsplex with Maddie this morning. I'm whooping her back into shape in the pool, so I coached her a bit this morning and we did some workouts together.

Warm up:
200 choice

Workout:
8 X 25 choice on pace time on 1 minute (so lots of rest)
50 easy
8 X 25 kick choice no board
50 easy
Time trials for 25's of each stroke
Fly drills
One length no breathing w/ fins
One length no breathing kick w/ fins
Dolphin dives
Turbo kick
Back starts
50 fly w/ fins
Sculling
Kick w/ board
...

Warm down:
100 easy

4 PM

Cycling (path + road) 35:43 [1] 13.03 km (21.9 kph) +61m
shoes: Saucony Mirage 4 (purple ones)

Biking to work.

7 PM

Cycling (path + road) 37:40 [1] 13.19 km (21.0 kph) +68m
shoes: Saucony Mirage 4 (purple ones)

Bike back from work.

Saturday Jul 11, 2015 #

Event: Bring on the Bay 3k Open Water Swim

7 AM

Note

Swim. Bike. Run.

8 AM

Swimming race 57:41 3.0 km (19:14 / km)

Bring on the Bay 3k Open Water Swim. (No wet suit- used my Speedo LZR Racer suit, it still fits!)
Swam it in 57:41.9
Overall Place: 234/648
Gender Place: 113/366
Category Place: 8/14

Personal best for open water swim! The water was really choppy (and muddy which made it hard to see) and there were a ton of waves. Got kicked a few times, but nothing too serious mainly just people bumping into each other. Overall, happy with my time and it was awesome seeing old swimming friends there! :)

Friday Jul 10, 2015 #

10 AM

Running 15:00 [1]
shoes: Adidas ClimaCool (3D Cushion)

Last day of LIONS camp with the kids I coach. We did relays on the track with batons, hurdles (I let them use the real ones), and I also let them try out the starting blocks. I'm going to miss them so much! This group was perfect!!! 3 of them made me cards, and pretty much all of them gave me a hug! :')

Thursday Jul 9, 2015 #

8 AM

Note

Coaching the Summer Camp program with the LIONS at Moonies Bay from 8:30-12:00. I MET AND TALKED TO AN OLYMPIAN TODAY!!! The mens 4X100 Olympic team was training there today and we watched them and talked to them for a bit.
They. Are. So. Fast!!!!

9 AM

Running 10:00 [1]
shoes: Adidas ClimaCool (3D Cushion)

Running for a bit with the kids @ coaching.

12 PM

Cycling (road + path) 33:39 [1] 13.1 km (23.4 kph) +66m
shoes: Adidas ClimaCool (3D Cushion)

Biked back from work/coaching (Moonie's Bay Track).

Wednesday Jul 8, 2015 #

8 AM

Note

Coaching the Summer Camp program with the LIONS at Moonies Bay from 8:30-12:00.

10 AM

Running 10:00 [1]
shoes: Saucony Mirage 4 (purple ones)

Running for a bit with the kids I coach at practice this morning. Today I showed them how to do shot put, hurdles, and proper arm techniques.

12 PM

Running (path + road) 1:05:49 [1] 12.64 km (5:13 / km) +54m 5:06 / km
shoes: Saucony Mirage 4 (purple ones)

Nice and easy/slow run home from work (Moonie's Bay Track).

6 PM

Running warm up/down (OOC training) 15:31 [1] 2.55 km (6:05 / km) +20m 5:51 / km
shoes: N2 1080V2 New Balance

Warm up run from Frank Ryan to the block of houses along baseline.

Running intervals (OOC training) 36:37 [1] 3.21 km (11:25 / km) +3m 11:22 / km
shoes: N2 1080V2 New Balance

In pairs run two leg challenges on the map from the transitway to the pinecrest community centre in a follow the leader fashion for 40 minutes. First runner sets two controls on both maps, runs to the first control and leaves their map as a marker, then map memory runs to the second control with about 1 minute before the second person starts to run. I was in a group of 3 (Jennie, Anne, and Myself) so it took us a bit longer to get to each control since we had to wait for 3 people instead of 2, thus we got more rest in between controls.

7 PM

Running (OOC training) 13:26 [1] 2.0 km (6:42 / km)
shoes: N2 1080V2 New Balance

Warm down run back to Frank Ryan.

Tuesday Jul 7, 2015 #

8 AM

Note

Coaching the summer camp from 8:30-12:00

10 AM

Running 30:00 [1]
shoes: Saucony Mirage 4 (purple ones)

Running a lot with the kids I coach at the summer camp.

Monday Jul 6, 2015 #

7 AM

Cycling (bike path + road) 34:25 [1] 12.92 km (22.5 kph) +62m
shoes: Saucony Mirage 4 (purple ones)

Slow bike ride to work (Moonies Bay Track).

8 AM

Note

Coaching the Summer Camp program with the LIONS at Moonies Bay from 8:30-12:00.

9 AM

Running 15:00 [1]
shoes: Saucony Mirage 4 (purple ones)

Running with my kids in the Summer camp group (first day- 13 kids in my group, all very cute and well behaved!). We did laps, strides, and other dynamics.

6 PM

Note

Coaching my kids at the Power Speed program (LIONS) from 6:00-7:30. Basically lived at the track today!

7 PM

Running 10:00 [1]
shoes: Saucony Mirage 4 (purple ones)

Running with my Power Speed group that I coach.

Sunday Jul 5, 2015 #

8 AM

Cycling warm up/down (path + parkway) 4:27 [1] 1.85 km (24.9 kph)
shoes: Adidas ClimaCool (3D Cushion)

Short and slow warm up to the parkway.

9 AM

Cycling (parkway) 1:32:19 [3] 43.21 km (28.1 kph) +110m
shoes: Adidas ClimaCool (3D Cushion)

Main workout along the parkway. Was going to do 90km, but at about 20km I realized that I had forgotten my water bottle and it was 28°C+ out... so I got very dehydrated and tired quickly. There was also a really bad headwind (not even a nice cool wind but a humid gross one :( ) on the way back which made it even more frustrating. Had some pretty good splits but would have liked them to be better.

10 AM

Cycling warm up/down (parkway + path) 29:30 [1] 10.2 km (20.7 kph) +41m
shoes: Adidas ClimaCool (3D Cushion)

Really really slow warm down back home. Very dehydrated...

Saturday Jul 4, 2015 #

8 AM

Running (road) 24:02 [2] 5.01 km (4:48 / km)
shoes: Saucony Mirage 4 (purple ones)

Nice and easy run this morning. Starting to get warm out.

Running warm up/down 2:33 [1] 0.41 km (6:17 / km) +8m 5:43 / km
shoes: Saucony Mirage 4 (purple ones)

Easy warm down.

Friday Jul 3, 2015 #

10 PM

Stretching 1:00:00 [1]

Ankles/heels/Achilles were bothering me after running... need to get new shoes I think. Also did some rolling and a bit of yoga stretches. Did all this while watching foxcatcher with Dad...... creepy ending!!!

Thursday Jul 2, 2015 #

12 PM

Running (road) 23:39 [3] 5.01 km (4:44 / km)
shoes: Saucony Mirage 4 (purple ones)

5km run @ 75-80% intensity. Really hot out on the loop that I chose to do today.

Running warm up/down (road) 15:59 [1] 3.01 km (5:19 / km) +18m 5:10 / km
shoes: Saucony Mirage 4 (purple ones)

Warm down run after 5km. Was going to do 5km @ 80% and 5km easy, but got tired due to the weather, so I only did a 3km instead.

4 PM

Cycling (path + road) 32:50 [2] 12.86 km (23.5 kph) +61m
shoes: Saucony Mirage 4 (purple ones)

Biking to work (Moonie's Bay Track) at an easy pace.

6 PM

Running 20:00 [1]
shoes: Saucony Mirage 4 (purple ones)

Running with the kids I coach. Turns out no one wanted to show up today, so I only had 3 kids to teach! It was awesome! So I ended up running with them and doing some of the exercises with them.

7 PM

Cycling (path + road) 35:55 [1] 13.19 km (22.0 kph) +71m
shoes: Saucony Mirage 4 (purple ones)

Easy bike back from work.

Wednesday Jul 1, 2015 #

8 PM

Core/Strength 1:30:00 [3]

Warm up workout:
15 Push-up burpees
25 Full push ups
35 Hands up push ups
45 Knees to elbows in plank position
55 Shinies in plank position
65 Mountain climbers
75 Jumping jacks
85 Fast feet running on the spot
And some stretching

Main workout:
1:00 minute plank
1:00 minute hold
1:00 minute dead bugs
1:00 minute superman
1:00 minute Russian twists (Mason twists)
1:00 minute V-sits
1:00 minute hold with kick
1:00 minute side planks
1:00 minute opposite side planks
1:00 minute Russian twist with 10lbs
1:00 minute scissors
1:00 minute planks switch every 20 seconds
1:00 minute Throw-ups with 10lbs medicine ball
1:00 minute leg climb ups
1:00 minute leg raises
1:00 minute back raises
1:00 minute sit ups with 8lbs medicine ball
1:00 minute Throw-ups with 10lbs medicine ball
1:00 minute planks switch every 20 seconds
1:00 minute Russian twists
DONE!

EXTRA: 5 minutes crunches

Warm down: 40 minutes stretching.

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