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Training Log Archive: NatKawam

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  Running9 3:01:24 23.71(7:39) 38.15(4:45) 144
  Stretching2 55:00
  Dynamics3 32:00
  Core2 25:00
  Total13 4:53:24 23.71 38.15 144

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Saturday Oct 22, 2016 #

9 AM

Running warm up/down (Gee Gees - Cross Country) 11:54 [1] 2.33 km (5:07 / km) +15m 4:57 / km
shoes: Mizuno Wave Inspire 11 - Black

EZ warm up with the few people that actually showed up for a rainy + cold practice this morning.
10 AM

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

Continued with a modified dynamic/strides warm up on the track since it was soaked everywhere else. Helen wasn't there today so Ray and Andy coached us.

Running tempo (Gee Gees - Cross Country) 20:00 intensity: (2:00 @2) + (10:00 @3) + (8:00 @4) 4.86 km (4:07 / km) +1m 4:07 / km
shoes: Mizuno Wave Inspire 11 - Black

Track workout. 300m @ 5K pace, 100m float, did this continuous for 20 minutes. I didn't get lapped by the fast guys from uOttawa + Carleton which was quite the accomplishment! :)

Running intervals (Gee Gees - Cross Country) 12:37 intensity: (2:37 @1) + (5:00 @2) + (5:00 @3) 2.22 km (5:41 / km) +2m 5:39 / km
shoes: Mizuno Wave Inspire 11 - Black

Track intervals. Starting from the score board (150m mark), stride out 150m and accelerate at XC finish pace, walk the corner, and jog back to the score board. Did this 6 times.
11 AM

Running warm up/down (Gee Gees - Cross Country) 5:46 [1] 0.94 km (6:08 / km) +1m 6:06 / km
shoes: Mizuno Wave Inspire 11 - Black

EZ warm down laps w/ Amelia + Jessie.
4 PM

Stretching 25:00 [1]

Friday Oct 21, 2016 #

12 PM

Core warm up/down (and dynamic stretching) 10:00 [1]

A short core/stretching workout before the run.
1 PM

Running (along the river) 30:02 intensity: (5:00 @2) + (15:02 @3) + (10:00 @4) 6.9 km (4:21 / km) +19m 4:18 / km
shoes: Mizuno Wave Inspire 11 - Black

15' out @ a steady pace, 15' back @ tempo. Really rainy and wet out!

Running warm up/down 4:43 [1] 0.85 km (5:35 / km) +11m 5:14 / km
shoes: Mizuno Wave Inspire 11 - Black

Short and EZ warm down.

Wednesday Oct 19, 2016 #

1 PM

Core 15:00 [2]
shoes: N2 1080V2 New Balance

5 PM

Running warm up/down (Gee Gees - Cross Country) 13:03 [2] 2.7 km (4:50 / km) +17m 4:41 / km
shoes: Mizuno Wave Inspire 11 - Black

EZ warm up with the gang. A bit faster than usual, but still at a comfortable warm up pace.

Dynamics warm up/down (Gee Gees - Cross Country) 12:00 [1]
shoes: Mizuno Wave Inspire 11 - Black

Warm up continued. The usual dynamic and other exercises warm up.

Running hills (Gee Gees - Cross Country) 20:00 intensity: (3:00 @2) + (12:00 @3) + (5:00 @4) 4.52 km (4:25 / km) +51m 4:11 / km
shoes: Mizuno Wave Inspire 11 - Black

Continuous 20 minutes on the reverse pond-hill loop, going harder up the hills, recovery on the downs, and tempo on the flats.
6 PM

Running intervals (Gee Gees - Cross Country) 4:05 [2] 0.88 km (4:37 / km) +2m 4:34 / km
shoes: Mizuno Wave Inspire 11 - Black

4 x long strides w/ jog backs on the grass.

Running warm up/down (Gee Gees - Cross Country) 7:16 [1] 1.31 km (5:33 / km) +5m 5:27 / km
shoes: Mizuno Wave Inspire 11 - Black

Warm down.

Tuesday Oct 18, 2016 #

Running (Coaching) 10:00 [1] 2.0 km (5:00 / km)
shoes: Mizuno Wave Inspire 11 - Black

Ran a bit with the kids at coaching tonight.

Monday Oct 17, 2016 #

5 PM

Running (Gee Gees - Cross Country) 12:49 [2] 2.69 km (4:45 / km) +16m 4:37 / km
shoes: Mizuno Wave Inspire 11 - Black

Warm up with the gang in the rain. There weren't many people there tonight.

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

Shorter dynamic warm up since the ground was soaked from the rain and the grass was slippery.

Running intervals (Gee Gees - Cross Country) 22:15 intensity: (14:00 @3) + (8:15 @4) 4.65 km (4:47 / km) +2m 4:46 / km
shoes: Mizuno Wave Inspire 11 - Black

2 loops of the pond loop (~1K) x 5 w/ 60s recovery after each interval. Pacing them @~5K pace.
6 PM

Running warm up/down (Gee Gees - Cross Country) 6:54 [1] 1.3 km (5:18 / km) +2m 5:16 / km
shoes: Mizuno Wave Inspire 11 - Black

Short warm down.

Sunday Oct 16, 2016 #

11 PM

Stretching (and core) 30:00 [1]

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