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Training Log Archive: NatKawam

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  Running6 3:11:29 23.33(8:12) 37.55(5:06) 202
  Dynamics3 50:00
  Core3 40:00
  Spinning1 30:00
  Stretching2 20:00
  Legs1 10:00
  Total11 5:41:29 23.33 37.55 202
  [1-5]10 5:31:29

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SuMoTuWeThFrSa

Saturday Oct 8, 2016 #

9 AM

Stretching (rolling) 10:00 [0]

10 AM

Running warm up/down 14:08 [1] 2.5 km (5:39 / km) +33m 5:18 / km
shoes: Mizuno Wave Inspire 11 - Black

Since I wasn't able to go to the track today (up at the cottage) Helen gave me a thanksgiving workout to do! :) Started with a 2.5k warm up (Dad decided to tag along for the workout as well).

Dynamics warm up/down 15:00 [1]
shoes: Mizuno Wave Inspire 11 - Black

Warm up continued. Dynamic stretches: Leg swings, crucifixes, scorpions, cat-camel, Spiderman, and hamstring exercise.. Running drills: A march, A skip, A run, B march, B skip, kick backs, and Straight legged bounding all done with a stride at the end and jogging back. Plyo exercises: 30s jump x 2 (first one was box jump, second was vertical jump- staying dorsiflexed w/ feet).

Running intervals 36:03 intensity: (4:00 @1) + (6:00 @2) + (16:03 @3) + (10:00 @4) 7.5 km (4:48 / km) +36m 4:41 / km
shoes: Mizuno Wave Inspire 11 - Black

3 sets of the following: 1 min@5KM pace, 1min off float, 2min.@ 5Km pace, 2min.off float, 3min. @5KM pace 3min. float Felt good during the intervals, not used to running on the cottage road, it was fun! :)
11 AM

Running warm up/down 14:36 [1] 2.39 km (6:07 / km) +25m 5:49 / km
shoes: Mizuno Wave Inspire 11 - Black

EZ warm down.

Friday Oct 7, 2016 #

8 PM

Core 15:00 [3]

Some core and GS.
9 PM

Stretching (rolling) 10:00 [1]

Rolling the legs and feet out before bed.

Wednesday Oct 5, 2016 #

5 PM

Running warm up/down (Gee Gees - Cross Country) 13:16 [1] 2.69 km (4:55 / km) +16m 4:47 / km
shoes: Mizuno Wave Inspire 11 - Black

EZ warm up with the gang.

Dynamics warm up/down (Gee Gees - Cross Country) 15:00 [1]
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) 53:46 intensity: (10:00 @2) + (35:00 @3) + (8:46 @4) 10.59 km (5:05 / km) +50m 4:58 / km
shoes: Mizuno Wave Inspire 11 - Black

Main Workout:
6 x apple loop w/ recovery walk back to start. Each loop was about 1.6k.
6 PM

Running warm up/down (Gee Gees - Cross Country) 9:22 [1] 1.55 km (6:03 / km) +7m 5:55 / km
shoes: Mizuno Wave Inspire 11 - Black

EZ warm down with the girls.

Running warm up/down (Gee Gees - Cross Country) 1:40 [1] 0.3 km (5:33 / km)

Barefoot warm down! 1 lap of the field. The grass was cold and wet! Brrr!

Monday Oct 3, 2016 #

5 PM

Running warm up/down (Gee Gees - Cross Country) 13:37 [1] 2.66 km (5:07 / km) +16m 4:58 / km
shoes: Mizuno Wave Inspire 11 - Black

EZ warm up loop with the crew.

Dynamics warm up/down (Gee Gees - Cross Country) 20:00 [1]
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 (Gee Gees - Cross Country) 30:01 [3] 6.47 km (4:39 / km) +19m 4:35 / km
shoes: Mizuno Wave Inspire 11 - Black

Recovery workout after the meet on the weekend. 15 minutes out along the canal at an easy/steady pace and then 15 minutes back tempo/a bit slower than tempo. Goal was to try and get further (in terms of distance) on the way back.
6 PM

Running warm up/down (Gee Gees - Cross Country) 5:00 [1] 0.9 km (5:33 / km)

Barefoot running! :)

Core (Gee Gees - Cross Country) 20:00 [3]

Core workout to end the practice.

Sunday Oct 2, 2016 #

10 PM

Spinning 30:00 [1]

EZ recovery spin.
11 PM

Legs 10:00 [2]

Core 5:00 [2]

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