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Training Log Archive: Nat and the Hat

In the 7 days ending May 4, 2016:

activity	#	time	miles		km		+m
Cycling	7	3:46:04	39.37		63.35		211
Running	6	3:10:25	23.3	(8:10)	37.5	(5:05)	129
Core/Strength	3	1:20:00	0.62		1.0
Total	15	8:16:29	63.29		101.85		340

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Wednesday May 4, 2016 #

Note

New Garmin is awesome!! Love it so far but still getting used to all the new features! :)

C • New Garmin 4

2 PM

Cycling (bike path) 34:56 [1] 13.48 km (23.2 kph) +29m
shoes: Shimano SH-WR61

Easy ride to campus.

5 PM

Cycling (bike path) 32:18 [1] 13.21 km (24.5 kph) +46m
shoes: Shimano SH-WR61

Easy ride back home. I made sure to bike on a lower gear and really spin my legs out for RALF practice tonight (the bike to RALF transition was kind like a brick workout).

6 PM

Running warm up/down (OOC training) 11:10 [1] 1.88 km (5:57 / km) +4m 5:53 / km
shoes: Mizuno Wave Inspire 11 - Black

Warm up to Severn School, and then did a couple of laps on the field there.

Core/Strength warm up/down (OOC training) 10:00 [1] 1.0 km (10:00 / km)
shoes: Mizuno Wave Inspire 11 - Black

Continued warm up at Severn School...
300m med ball overhead toss chain run
300m med ball side to side toss
6 x ~66m strides w/ gradual acceleration

Running intervals (OOC training) 35:01 5.71 km (6:08 / km) +49m 5:53 / km
shoes: Mizuno Wave Inspire 11 - Black

3 sets of 6 intervals (4 terrain + 2 road intervals) from map in a cap time of 35 minutes. Ran with Steve for the intervals and I gotta say we ran them pretty fast! woot woot! :)
Set 1:
Interval 6: 1:32 (0.41km) --> flat, road
Interval 1: 37:22 (0.17km) --> terrain, downhill
Interval 2: 59:06 (0.26km) --> terrain, downhill
Interval 3: 1:33 (0.27km) --> terrain, uphill
Interval 4: 1:57 (0.27km) --> terrain, mix of up/downhill
Interval 5: 1:02 (0.30km) --> road, flat

Set 2:
Interval 5: 56:18 (0.28km) --> road, flat
Interval 4: 2:08 (0.31km) --> terrain, mix of up/downhill
Interval 3: 1:04 (0.18km) --> terrain, uphill
Interval 2: 1:06 (0.26km) --> terrain, downhill
Interval 1: 46:11 (0.17km) --> terrain, downhill
Interval 6: 1:29 (0.37km) --> flat, road

Set 3:
Interval 1: 44:58 (0.18km) --> terrain, downhill
Interval 2: 54:40 (0.24km) --> terrain, downhill
Interval 3: 1:02 (0.18km) --> terrain, uphill

7 PM

Running warm up/down (OOC training) 12:45 [1] 1.7 km (7:31 / km) +5m 7:24 / km
shoes: Mizuno Wave Inspire 11 - Black

Warm down along pinecrest creek, cross the creek (got soaked) and run/walk back to Frank Ryan Park.

Tuesday May 3, 2016 #

11 AM

Running intervals (fast and slow) 35:01 7.47 km (4:41 / km) +17m 4:38 / km
shoes: Mizuno Wave Inspire 11 - Black

Fast and slow workout from the training plan my trainer made me for the half iron man. 5 minutes zone 2, 5 minutes zone 4 for 35 minutes. Forgot to turn off the auto lap on my Garmin so the splits aren't quite right, but if you look at the track you can see where I sped up and slowed down. Super hot out! Shorts and T-shirt weather for sure! My new Garmin came in the mail when I got back, so i'll have to try it out soon! :)

Monday May 2, 2016 #

7 AM

Cycling 15:30 [1] 4.71 km (18.2 kph) +20m
shoes: Shimano SH-WR61

Super slow bike to the doctors office this morning but turns out they messed up my appointment and re-scheduled it without telling me -__- woke up early for nothing...

8 AM

Cycling 33:01 [1] 11.14 km (20.2 kph) +29m
shoes: Shimano SH-WR61

Easy bike to the university for this summer course I'm taking (so that i'll have an easy semester 2nd year).

5 PM

Cycling 30:00 [1] 7.5 km (15.0 kph) +20m
shoes: Shimano SH-WR61

Garmin died/was starting and stopping randomly so this is the guestimated distance + climb based on previous tracks. Tons and tons of construction on the paths around the university! Had to bike on busy streets and walk/run with my bike in some areas as a result. -__- Was almost late for work! Not having good luck today...

6 PM

Note

Coaching from 6:00-7:30 at the Mooney's Bay track. Rainy, cold, and tons of kids! We had 50 in total! First practice of the spring session! The only good thing that came out of this practice was that I had the older group (finally!) and one of my angles from the summer camps was there! :)

7 PM

Cycling 35:19 [1] 13.3 km (22.6 kph) +67m
shoes: Shimano SH-WR61

Garmin still wasn't working but I know the exact distance and climb from Mooney's back home since I biked there all last summer for work. Good thing I ordered a new Garmin the other day!! :)

Sunday May 1, 2016 #

12 PM

Running 45:18 10.0 km (4:32 / km) +18m 4:29 / km
shoes: Mizuno Wave Inspire 11 - Black

Rainy run along the river/bike path, but perfect temperature. My distance pace is getting faster! Didn't even feel like I was going that fast, probably could have kept this pace for at least another 5+ km's.

1 PM

Running warm up/down 4:12 [1] 0.74 km (5:42 / km) +8m 5:24 / km
shoes: Mizuno Wave Inspire 11 - Black

Short warm down back home.

9 PM

Core/Strength 10:00 [3]

10 Minute Continuous Crunch Workout

1 minute normal crunches, 0 rest
1 minute x-crunches, 0 rest
1 minute pulse crunches, 0 rest
1 minute L Leg triangle crunches, 0 rest
1 minute R Leg triangle crunches, 0 rest
1 minute hover crunches, 0 rest
1 minute twist crunches, 0 rest
1 minute acro crunches, 0 rest
1 minute L side crunches, 0 rest
1 minute R side crunches, 0 rest

Core/Strength 40:00 [3]

1. Military/Shoulder Press
- 3 x 20 reps w/ 7lbs in each arm
- 3 x 10 reps w/ 10lbs in each arm

2. Arnold Press
- 3 x 20 reps w/ 7lbs in each arm
- 3 x 10 reps w/ 10lbs in each arm

3. Upright Rows
- 3 x 30 reps w/ 7lbs in each arm
- 3 x 20 reps w/ 10lbs in each arm

4. T-raises
- 3 x 20 reps w/ 2lbs in each arm
- 3 x 10 reps w/ 5lbs in each arm

*about 1 minute rest between sets*

Saturday Apr 30, 2016 #

9 AM

Note
(rest day)

Coaching at the dome from 9:00-10:30. Last practice out here and then I start coaching the kids at Mooney's Bay on Mondays and Saturdays (double practice). Today we showed them how to do visible pass, high jump, and bounding.

Friday Apr 29, 2016 #

12 PM

Running 46:58 10.01 km (4:42 / km) +28m 4:38 / km
shoes: Mizuno Wave Inspire 11 - Black

Ran along the bike paths and in the neighbourhood at an easy pace. Really warm out! Stopped at ~1.4km to help this women with directions/bus routes.

5 PM

Cycling 45:00 [2]
shoes: Adidas ClimaCool (3D Cushion)

Thursday Apr 28, 2016 #

Note

Mums birthday today! Spent all day making an awesome cake (pictures on Facebook) so didn't have much time to exercise.

5 PM

Core/Strength 20:00 [3]
shoes: Mizuno Wave Inspire 11

Circuit X2
1 minute Cleans w/ 45lbs bar
1 minute Burpees over bar
1 minute Kettle bell swings
1 minute skipping
1 minute push up cross tap
1 minute snatches 30s each side

2 minutes rest after each cycle

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