Training Log Archive: Nat and the HatIn the 7 days ending Sep 13, 2015:
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Sunday Sep 13, 2015 #
10 AM
Orienteering race (meet) 29:39 3.71 km (7:59 / km) +57m 7:25 / km
shoes: Mizuno Wave Inspire 11
Classic event: Rivière la Pêche. Ran the long novice because I haven't done a trail run in a while and that's basically what the course was. Very wet, rainy, and a bit chilli but I prefer running in this weather compared to those really hot days we were having.
Results
Results
11 AM
Running (trail) 20:50 [2] 3.72 km (5:36 / km) +72m 5:07 / km
shoes: Mizuno Wave Inspire 11
Easy run/hills while waiting for Dad to finish the short advanced.
Core/Strength 15:00 [1]
shoes: Mizuno Wave Inspire 11
Dynamics and stretching, trying to keep warm while waiting.
10 PM
Core/Strength (ab wheel) 15:00 [3]
w/u:
A few minutes of stretching.
w/o:
3 X 1:00 minute w/ my new ab wheel (the most painful ab workout ever!)
w/d:
A few minutes of stretching.
A few minutes of stretching.
w/o:
3 X 1:00 minute w/ my new ab wheel (the most painful ab workout ever!)
w/d:
A few minutes of stretching.
Saturday Sep 12, 2015 #
9 AM
Running (x-country coaching) 30:00 [1]
shoes: Saucony Mirage 4 (purple ones)
Started coaching/working the x-country program with the lions kids (from 9:00-10:30), typical x-country running weather out (always rains whenever I do something that has to do with x-country). Had about 40 kids in total (youngest 6, oldest 12), we did about a 1K warm up and then some drills, sprints, access, A's, relays, tempo, and then about a 1K warm down. Great group of kids and A LOT easier to coach compared to the power speed and summer camp programs.
9 PM
Core/Strength (crunches) 30:00 [3]
w/u:
A few minutes of stretching + dynamic exercises.
w/o:
NON-STOP CRUNCHES CHALLENGE:
1. 1 minute normal crunches, 0 rest
2. 1 minute normal + cross + twist crunches, 0 rest
3. 1 minute pulse up crunches, 0 rest
4. 1 minute L Leg triangle + cross + twist crunches, 0 rest
5. 1 minute R Leg triangle + cross + twist crunches, 0 rest
6. 1 minute hover crunches, 0 rest
7. 1 minute hover legs crossed + cross + twist crunches, 0 rest
8. 1 minute reverse crunches, 0 rest
9. 1 minute L side crunches, 0 rest
10. 1 minute R side crunches, 0 rest
11. 1 minute Scissor crunches, 0 rest
12. 1 minute Lotus crunches, 0 rest
13. 1 minute bicycle crunches, 0 rest
14. 1 minute oblique crunches, 0 rest
15. 1 minute drop crunches, 0 rest
w/d:
5 minutes of stretching.
A few minutes of stretching + dynamic exercises.
w/o:
NON-STOP CRUNCHES CHALLENGE:
1. 1 minute normal crunches, 0 rest
2. 1 minute normal + cross + twist crunches, 0 rest
3. 1 minute pulse up crunches, 0 rest
4. 1 minute L Leg triangle + cross + twist crunches, 0 rest
5. 1 minute R Leg triangle + cross + twist crunches, 0 rest
6. 1 minute hover crunches, 0 rest
7. 1 minute hover legs crossed + cross + twist crunches, 0 rest
8. 1 minute reverse crunches, 0 rest
9. 1 minute L side crunches, 0 rest
10. 1 minute R side crunches, 0 rest
11. 1 minute Scissor crunches, 0 rest
12. 1 minute Lotus crunches, 0 rest
13. 1 minute bicycle crunches, 0 rest
14. 1 minute oblique crunches, 0 rest
15. 1 minute drop crunches, 0 rest
w/d:
5 minutes of stretching.
Core/Strength intervals (weighted) 50:00 [3]
w/u:
Light dynamic stretching for a few minutes.
w/o:
BOXING WITH WEIGHTS AND USING SPECIFIC SONGS FOR PUNCH RHYTHM.
1) Cosmic love w/ 6lbs dumbbells in each hand, 3 punch rhythm, 1 minutes rest
2) Shut up and dance with me w/ 5lbs dumbbells in each hand, 1-2 punch rhythm with bicep curl and some shoulder presses, 1 minute rest
3) Sweet nothing w/ 6lbs dumbbells in each hand, fast punch rhythm with 1-2 punch + kick alternating sides for chorus, running arms, and tricep press, 1 minute rest
4) Uptown funk w/ 5lbs dumbbells in each hand, fast punch rhythm alternating 2-3 punches per arm, running arms, biceps + triceps, 1 minute rest
5) Super bass w/ 7lbs dumbbells in each hand, 4 punch rhythm with jump + kick, biceps + runners arms, 1 minute rest
6) Love runs out w/ 10lbs dumbbells in each hand, slowest rhythm with press punch instead of standing punch, biceps + triceps, 1 minutes rest
7) Right now w/ 5lbs dumbbells in each hand, fast, 5 punch rhythm with alternating sides, high elbows, and runners arms, 1 minute rest
Med ball (more upper body work)
170 reps of throw ups w/ the 10lbs ball.
w/d:
10 minutes of stretching.
Light dynamic stretching for a few minutes.
w/o:
BOXING WITH WEIGHTS AND USING SPECIFIC SONGS FOR PUNCH RHYTHM.
1) Cosmic love w/ 6lbs dumbbells in each hand, 3 punch rhythm, 1 minutes rest
2) Shut up and dance with me w/ 5lbs dumbbells in each hand, 1-2 punch rhythm with bicep curl and some shoulder presses, 1 minute rest
3) Sweet nothing w/ 6lbs dumbbells in each hand, fast punch rhythm with 1-2 punch + kick alternating sides for chorus, running arms, and tricep press, 1 minute rest
4) Uptown funk w/ 5lbs dumbbells in each hand, fast punch rhythm alternating 2-3 punches per arm, running arms, biceps + triceps, 1 minute rest
5) Super bass w/ 7lbs dumbbells in each hand, 4 punch rhythm with jump + kick, biceps + runners arms, 1 minute rest
6) Love runs out w/ 10lbs dumbbells in each hand, slowest rhythm with press punch instead of standing punch, biceps + triceps, 1 minutes rest
7) Right now w/ 5lbs dumbbells in each hand, fast, 5 punch rhythm with alternating sides, high elbows, and runners arms, 1 minute rest
Med ball (more upper body work)
170 reps of throw ups w/ the 10lbs ball.
w/d:
10 minutes of stretching.
Friday Sep 11, 2015 #
9 PM
Core/Strength 35:00 [3]
w/u:
10 minutes of stretching.
w/o:
NON-STOP CRUNCHES CHALLENGE:
1. 1 minute normal crunches, 0 rest
2. 1 minute normal + cross + twist crunches, 0 rest
3. 1 minute pulse up crunches, 0 rest
4. 1 minute L Leg triangle + cross + twist crunches, 0 rest
5. 1 minute R Leg triangle + cross + twist crunches, 0 rest
6. 1 minute hover crunches, 0 rest
7. 1 minute hover legs crossed + cross + twist crunches, 0 rest
8. 1 minute reverse crunches, 0 rest
9. 1 minute L side crunches, 0 rest
10. 1 minute R side crunches, 0 rest
11. 1 minute Scissor crunches, 0 rest
12. 1 minute Lotus crunches, 0 rest
13. 1 minute bicycle crunches, 0 rest
14. 1 minute oblique crunches, 0 rest
15. 1 minute crunches on Swiss ball, 0 rest
w/d:
10 minutes of stretching
10 minutes of stretching.
w/o:
NON-STOP CRUNCHES CHALLENGE:
1. 1 minute normal crunches, 0 rest
2. 1 minute normal + cross + twist crunches, 0 rest
3. 1 minute pulse up crunches, 0 rest
4. 1 minute L Leg triangle + cross + twist crunches, 0 rest
5. 1 minute R Leg triangle + cross + twist crunches, 0 rest
6. 1 minute hover crunches, 0 rest
7. 1 minute hover legs crossed + cross + twist crunches, 0 rest
8. 1 minute reverse crunches, 0 rest
9. 1 minute L side crunches, 0 rest
10. 1 minute R side crunches, 0 rest
11. 1 minute Scissor crunches, 0 rest
12. 1 minute Lotus crunches, 0 rest
13. 1 minute bicycle crunches, 0 rest
14. 1 minute oblique crunches, 0 rest
15. 1 minute crunches on Swiss ball, 0 rest
w/d:
10 minutes of stretching
Wednesday Sep 9, 2015 #
6 PM
Running (OOC training) 56:49 9.0 km (6:19 / km) +34m 6:12 / km
shoes: Mizuno Wave Inspire 11
w/u:
Ran down to the old CN line and the bike path.
w/o:
1) 4 x 1000m with 2min recovery after each. Times: 4:31, 4:10, 4:25, 4:31
2) 2 x 500 loop tag off relay (Dad + me were a team). Times: 2:03, 1:58
w/d:
Ran back to parking lot.
Ran down to the old CN line and the bike path.
w/o:
1) 4 x 1000m with 2min recovery after each. Times: 4:31, 4:10, 4:25, 4:31
2) 2 x 500 loop tag off relay (Dad + me were a team). Times: 2:03, 1:58
w/d:
Ran back to parking lot.
Tuesday Sep 8, 2015 #
4 PM
Running (bike path) 50:11 [2] 10.01 km (5:01 / km) +31m 4:56 / km
shoes: Mizuno Wave Inspire 11
Easy run along the river. Really gross weather for running... hot and humid.
Monday Sep 7, 2015 #
9 PM
Core/Strength (crunches) 35:00 [3]
w/u:
10 minutes of stretching.
w/o:
NON-STOP CRUNCHES CHALLENGE:
1. 1 minute normal crunches, 0 rest
2. 1 minute normal + cross + twist crunches, 0 rest
3. 1 minute pulse up crunches, 0 rest
4. 1 minute L Leg triangle + cross + twist crunches, 0 rest
5. 1 minute R Leg triangle + cross + twist crunches, 0 rest
6. 1 minute hover crunches, 0 rest
7. 1 minute hover legs crossed + cross + twist crunches, 0 rest
8. 1 minute reverse crunches, 0 rest
9. 1 minute L side crunches, 0 rest
10. 1 minute R side crunches, 0 rest
11. 1 minute Scissor crunches, 0 rest
12. 1 minute Lotus crunches, 0 rest
13. 1 minute bicycle crunches, 0 rest
14. 1 minute oblique crunches, 0 rest
15. 1 minute crunches on Swiss ball, 0 rest
w/d:
10 minutes of stretching
10 minutes of stretching.
w/o:
NON-STOP CRUNCHES CHALLENGE:
1. 1 minute normal crunches, 0 rest
2. 1 minute normal + cross + twist crunches, 0 rest
3. 1 minute pulse up crunches, 0 rest
4. 1 minute L Leg triangle + cross + twist crunches, 0 rest
5. 1 minute R Leg triangle + cross + twist crunches, 0 rest
6. 1 minute hover crunches, 0 rest
7. 1 minute hover legs crossed + cross + twist crunches, 0 rest
8. 1 minute reverse crunches, 0 rest
9. 1 minute L side crunches, 0 rest
10. 1 minute R side crunches, 0 rest
11. 1 minute Scissor crunches, 0 rest
12. 1 minute Lotus crunches, 0 rest
13. 1 minute bicycle crunches, 0 rest
14. 1 minute oblique crunches, 0 rest
15. 1 minute crunches on Swiss ball, 0 rest
w/d:
10 minutes of stretching