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Training Log Archive: NatKawam

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  Running6 3:22:58 21.61(9:24) 34.77(5:50) 227
  Cycling2 57:05 13.62(4:11) 21.92(2:36) 62
  Dynamics3 46:53 0.54 0.87 1
  Total8 5:06:56 35.77 57.56 290

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Saturday Sep 24, 2016 #

10 AM

Running warm up/down (Gee Gees - Cross Country) 13:42 [2] 2.73 km (5:02 / km) +15m 4:53 / km
shoes: Mizuno Wave Inspire 11 - Black

EZ warm up with the crew.

Dynamics warm up/down (Gee Gees - Cross Country) 25:00 [2] 0.65 km (38:28 / km)
shoes: Mizuno Wave Inspire 11 - Black

Warm up continued.
Dynamic stretches: Leg swings, crucifixes, scorpions, cat-camel, donkey kicks, hip flexor exercise, inch work + push up, warrior hold, hamstring exercise, and single leg squats.

Running drills: A march, A skip, A run, B march, B skip, and Straight legged bounding all done with a stride at the end and jogging back.

Running intervals (Gee Gees - Cross Country) 32:32 intensity: (5:00 @1) + (7:32 @2) + (10:00 @3) + (10:00 @4) 5.76 km (5:39 / km) +2m 5:39 / km
shoes: Mizuno Wave Inspire 11 - Black

Main workout:
12 x 'pond loop' (about 450m) @ a little faster than 5K pace with 60sec recovery between each one. Got put in the lead group today!! :) Super muddy loop, but was still able to maintain an average of 3:50/km pace (despite one of my shoes almost falling off in a mud puddle).

Running warm up/down (Gee Gees - Cross Country) 10:40 [1] 1.81 km (5:54 / km) +6m 5:48 / km
shoes: Mizuno Wave Inspire 11 - Black

EZ warm down with Amelia, Holly, and Natalie.

Thursday Sep 22, 2016 #

11 AM

Cycling (bike path) 39:46 [1] 14.47 km (2:45 / km) +32m 2:43 / km
shoes: Shimano SH-WR61

EZ ride to the university.
5 PM

Cycling (bike path) 17:19 [2] 7.44 km (2:20 / km) +30m 2:17 / km
shoes: Shimano SH-WR61

EZ ride from the university to work/coach at the track.

Wednesday Sep 21, 2016 #

5 PM

Running warm up/down (Gee Gees - Cross Country) 16:01 [1] 2.92 km (5:29 / km) +17m 5:20 / km
shoes: Mizuno Wave Inspire 11 - Black

Warm up loop with the team.

Dynamics warm up/down (Gee Gees - Cross Country) 10:00 [1]
shoes: Mizuno Wave Inspire 11 - Black

Warm up continued - dynamic stretching and strides. Scorpions + crucifixes, leg swings on fence, 3 way squats, camel-cats, donkey kicks, bird-dogs, calf raises, hurdle stretch, balancing exercises, side shuffles, arm swings, and lastly a few strides.

Running hills (Gee Gees - Cross Country) 24:57 intensity: (4:57 @2) + (12:00 @3) + (8:00 @4) 5.27 km (4:44 / km) +150m 4:09 / km
shoes: Mizuno Wave Inspire 11 - Black

Continuous hill workout for a cap time of 25 minutes on the "figure-8" loop on the side of mount Mooney. Was able to keep up with the faster girls for this! :)

Running warm up/down (Gee Gees - Cross Country) 10:20 [1] 1.65 km (6:15 / km) +5m 6:09 / km
shoes: Mizuno Wave Inspire 11 - Black

EZ warm down around the park w/ Amelia, Holly, and Natalie.
6 PM

Running (Gee Gees - Cross Country) 4:33 [1] 0.72 km (6:17 / km) +5m 6:04 / km
shoes: Mizuno Wave Inspire 11 - Black

EZ warm down after the hills. 2 loops of the in-field.

Running intervals (Gee Gees - Cross Country) 14:29 intensity: (3:00 @1) + (6:00 @2) + (4:00 @3) + (1:29 @4) 1.58 km (9:09 / km) +1m 9:08 / km
shoes: Mizuno Wave Inspire 11 - Black

6 strides (80% speed) of the in-field w/ walk backs and then 1 loop of barefoot running as a cool down.

Tuesday Sep 20, 2016 #

6 PM

Running 8:53 [2] 1.76 km (5:02 / km) +5m 4:58 / km
shoes: Mizuno Wave Inspire 11 - Black

Coached the youth XC program with the lions last night from 6-7:30 at Mooneys. Led them through the warm up and then did some technical drills with them (A's, B's...), then dd some speed work, and then I had them finish off with a ~10 minute steady run around the park/beach area. Ran with them for the last part/set the pace for them.

Monday Sep 19, 2016 #

5 PM

Running warm up/down (Gee Gees - Cross Country) 14:32 [1] 2.67 km (5:26 / km) +16m 5:17 / km
shoes: Mizuno Wave Inspire 11 - Black

Warm up loop with the rest of the XC team.

Dynamics warm up/down (Gee Gees - Cross Country) 11:53 [1] 0.22 km (53:03 / km) +1m 51:54 / km
shoes: Mizuno Wave Inspire 11 - Black

Warm up continued... easy stretches/dynamic exercises on the field for about 10 minutes.

Running intervals (Gee Gees - Cross Country) 32:09 intensity: (10:00 @2) + (17:09 @3) + (5:00 @4) 5.68 km (5:40 / km)
shoes: Mizuno Wave Inspire 11 - Black

10 minutes continuous diagonals w/ float on the horizontals
10 minutes running drills
2 laps EZ
10 minutes continuous diagonals w. float on the horizontals
6 PM

Running warm up/down (Gee Gees - Cross Country) 10:00 [1] 0.6 km (16:40 / km)

Barefoot running warm down after the 2nd diagonals set. 5 minutes of barefoot running drills/walking drills and then an EZ jog around the field for the other 5 minutes. Felt good on the feet! :)

Running warm up/down (Gee Gees - Cross Country) 10:10 [1] 1.63 km (6:15 / km) +5m 6:10 / km
shoes: Mizuno Wave Inspire 11 - Black

EZ warm down jog around Mooney's with Amelia, Holly, and Natalie.

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