Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: NatKawam

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  Running8 4:28:46 30.96(8:41) 49.83(5:24) 314
  Cycling2 1:02:09 13.68(4:33) 22.01(2:49) 53
  Dynamics3 1:00:00 0.6 0.96
  Total10 6:30:55 45.24 72.8 367

«»
1:32
0:00
» now
SuMoTuWeThFrSa

Saturday Oct 1, 2016 #

7 AM

Running warm up/down (Gee Gees - Cross Country) 9:23 [1] 1.77 km (5:18 / km) +7m 5:12 / km
shoes: Mizuno Wave Inspire 11 - Black

EZ warm up jog around the hotel with the our team and carleton's team before breakfast.
10 AM

Running warm up/down (Gee Gees - Cross Country) 14:21 [1] 2.02 km (7:07 / km) +16m 6:51 / km
shoes: Mizuno Wave Inspire 11 - Black

Warm up loop of the XC course with the girls.

Running race (Gee Gees - Cross Country) 25:51 intensity: (15:00 @3) + (9:03 @4) + (1:48 @5) 6.03 km (4:17 / km) +141m 3:50 / km
shoes: Saucony Kilkenny XC5 Spikes

Official time: 25:51
Place: 55/110
Place from uOttawa: 10/17

Super hilly course! Pretty happy with my race today, but could have gone a bit faster in some areas. I passed a lot of ottawa people near the end which was a confidence boost! Overall out team did really well and it was a really nice race course. Go Gee Gees! Woot Woot! :)

Running warm up/down (Gee Gees - Cross Country) 8:17 [1] 0.91 km (9:09 / km) +4m 8:57 / km
shoes: Mizuno Wave Inspire 11 - Black

EZ warm down/cheering on the guys.

Dynamics warm up/down (Gee Gees - Cross Country) 25:00 [1]
shoes: Mizuno Wave Inspire 11 - Black

Forgot to add that we did our usually dynamic/stride warm up before the race as well.

Thursday Sep 29, 2016 #

11 AM

Cycling (bike path) 42:42 [1] 14.6 km (2:55 / km) +34m 2:53 / km
shoes: Shimano SH-WR61

EZ ride into campus.
5 PM

Cycling (bike path) 19:27 [1] 7.41 km (2:38 / km) +19m 2:36 / km
shoes: Shimano SH-WR61

EZ ride from the university to work (Mooney's Bay Track).

Wednesday Sep 28, 2016 #

5 PM

Running warm up/down (Gee Gees - Cross Country) 13:21 [1] 2.55 km (5:14 / km) +15m 5:05 / km
shoes: Mizuno Wave Inspire 11 - Black

EZ warm up with the team.

Dynamics warm up/down (Gee Gees - Cross Country) 20:00 [1] 0.56 km (35:43 / 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.

Plyo exercises: 30s jump x 4 (first one was box jump, second was vertical jump, third was squat jump, fourth was kick back-squat jump)

Running intervals (Gee Gees - Cross Country) 17:54 intensity: (2:00 @2) + (10:00 @3) + (5:54 @4) 3.49 km (5:08 / km) +55m 4:45 / km
shoes: Mizuno Wave Inspire 11 - Black

Main workout: 2 sets
5 hills (continuous, fast up and float on the way down) and then on the last hill keep jogging all the way down and go straight onto the track and run a 400. Did this 2 times with 2 min recovery between sets.
6 PM

Running intervals (Gee Gees - Cross Country) 10:33 [3] 2.26 km (4:40 / km)
shoes: Mizuno Wave Inspire 11 - Black

Main workout #2:
Start off with 3 x 300 on the track (really 3 x 400, but the last 100m was a float/recovery) continuous, then took a 1 minute break and ran a 1000m at a steady pace.

Running intervals (Gee Gees - Cross Country) 5:16 [3] 1.23 km (4:18 / km) +5m 4:13 / km
shoes: Mizuno Wave Inspire 11 - Black

Last part of the main workout was the 3 x 300 (3 x 400, last 100 was float), but NO 1000m this time since we're racing on the weekend.

Running warm up/down (Gee Gees - Cross Country) 9:43 [1] 1.66 km (5:51 / km) +6m 5:45 / km
shoes: Mizuno Wave Inspire 11 - Black

EZ warm down loop with Amelia

Tuesday Sep 27, 2016 #

6 PM

Running warm up/down (coaching) 9:00 [1] 1.7 km (5:18 / km) +5m 5:13 / km
shoes: Mizuno Wave Inspire 11 - Black

Coached the lions youth cross country program from 6-7:30 tonight at Mooneys Bay. I ran the warm up with them and one of the intervals for the main workout.

Monday Sep 26, 2016 #

5 PM

Running warm up/down (Gee Gees - Cross Country) 14:46 [2] 2.86 km (5:10 / km) +17m 5:01 / km
shoes: Mizuno Wave Inspire 11 - Black

EZ warm up with the XC team.

Dynamics warm up/down (Gee Gees - Cross Country) 15:00 [1] 0.4 km (37:30 / km)
shoes: Mizuno Wave Inspire 11 - Black

Warm up continued.
Dynamic stretches: Leg swings, crucifixes, scorpions, cat-camel, donkey kicks, hip flexor exercise, hamstring exercises, glute squat w/ straight shins, 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) 32:21 intensity: (5:21 @2) + (19:00 @3) + (8:00 @4) 6.49 km (4:59 / km) +6m 4:58 / km
shoes: Mizuno Wave Inspire 11 - Black

Main workout:
Mile repeats! 4 x beach loop (1.6km) just a bit slower than race pace, with 90 seconds rest between intervals. The loops terrain included grass, sand/beach, and a bridge.

6:42
7:04
6:55
7:04
6 PM

Running warm up/down (Gee Gees - Cross Country) 5:46 [1] 1.02 km (5:40 / km) +3m 5:35 / km
shoes: Mizuno Wave Inspire 11 - Black

EZ warm down.

Sunday Sep 25, 2016 #

7 AM

Running long 1:32:14 [1] 15.85 km (5:49 / km) +34m 5:46 / km
shoes: Mizuno Wave Inspire 11 - Black

EZ Sunday long run with Dad and Uncle Mike :)

« Earlier | Later »