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Training Log Archive: NatKawam

In the 7 days ending Oct 15, 2016:

activity # timemileskm+m
  Running7 2:43:36 21.31(7:41) 34.29(4:46) 144
  Stretching2 45:00
  Dynamics2 40:00
  Spinning1 15:00
  Arms1 11:00
  Core1 10:00
  Total10 4:44:36 21.31 34.29 144

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Saturday Oct 15, 2016 #

6 AM

Stretching 30:00 [1]

Morning stretch before going to the track to volunteer/race. Haven't had a good stretch in a while... I needed it!
2 PM

Running warm up/down (Gee Gees - Cross Country) 14:59 [1] 2.8 km (5:21 / km) +16m 5:12 / km
shoes: Mizuno Wave Inspire 11 - Black

EZ warm up with the gee gee girls XC team before the race.

Dynamics warm up/down (Gee Gees - Cross Country ) 25:00 [1]
shoes: Saucony Kilkenny XC5 Spikes

Race warm up continued. A's, B's, C's, stretches, and strides while jammin' to Andy's awesome playlist. :)
3 PM

Running race (Gee Gees - Cross Country ) 26:36 intensity: (1:00 @2) + (10:36 @3) + (14:00 @4) + (1:00 @5) 6.0 km (4:26 / km) +39m 4:18 / km
shoes: Saucony Kilkenny XC5 Spikes

SO. WARM. OUT! The one time that I actually didn't mind wearing the runderwear! Ran a pretty crappy race (my excuse was that I was volunteering all day and was tired, also it was a pretty tough course (katie phillips even thought so) and the FREAKIN' HAY BALES were so annoying!!! One was pretty much the size of me!). Official time was 26:36. Full results on Sportstats.

https://www.sportstats.ca/display-results.xhtml?ra...
9 PM

Spinning 15:00 [1]
shoes: N2 1080V2 New Balance

EZ spin after the race today.

Stretching (and rolling) 15:00 [1]

EZ stretch + rolling.

Thursday Oct 13, 2016 #

6 PM

Running 10:00 [1] 1.98 km (5:03 / km)
shoes: Mizuno Wave Inspire 11 - Black

Coaching the XC lions kids from 6-7:30. Taught them pacing today for their race on Saturday. Also did a few hills with them.

Wednesday Oct 12, 2016 #

5 PM

Running warm up/down (Gee Gees - Cross Country) 12:49 [2] 2.71 km (4:44 / km) +17m 4:35 / km
shoes: Mizuno Wave Inspire 11 - Black

EZ warm up with the group.

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, 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 tempo (Gee Gees - Cross Country) 20:01 [3] 4.49 km (4:27 / km) +46m 4:14 / km
shoes: Mizuno Wave Inspire 11 - Black

Main workout was shorter today because they want us to rest up for the meet on Saturday. Today we did 20 minutes (continuous) of the hill and reverse pond loop. Tempo on the flats, hard up the hills, and float down the hills. Was able to keep up with the lead group of girls. :)
6 PM

Running warm up/down (Gee Gees - Cross Country) 9:01 [1] 1.65 km (5:28 / km) +5m 5:23 / km
shoes: Mizuno Wave Inspire 11 - Black

EZ warm down run + 1 lap barefoot running at the end.

Core (Gee Gees - Cross Country) 10:00 [2]
shoes: Mizuno Wave Inspire 11 - Black

Quick core/stretching session at the end of practice.

Tuesday Oct 11, 2016 #

6 PM

Running 10:10 [1] 1.96 km (5:11 / km)
shoes: Mizuno Wave Inspire 11 - Black

Coaching the lions XC kids from 6-7:30. Ran a bit with them and did was the bunny for a few of their intervals.

Monday Oct 10, 2016 #

1 PM

Running (parkway) 1:00:00 [2] 12.7 km (4:43 / km) +21m 4:41 / km
shoes: Mizuno Wave Inspire 11 - Black

Ran along the river for a nice longish thanksgiving day run :) Happy turkey day everyone!

Sunday Oct 9, 2016 #

5 PM

Arms (push ups) 11:00 [3]

10 Japanese push ups
10 Normal push ups (chest to the floor)
10 "Tap" push ups
10 Spiderman push ups

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