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Training Log Archive: Nat and the Hat

In the 7 days ending Jan 7, 2017:

activity # timemileskm+m
  Core/Strength9 3:46:00
  Stretching7 2:00:00
  Running3 1:25:58 10.8(7:57) 17.39(4:57) 7
  Stability/Injury prevention4 37:00
  Cycling2 20:00
  Total17 8:08:58 10.8 17.39 7
  [1-5]17 7:43:58

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SuMoTuWeThFrSa

Saturday Jan 7, 2017 #

3 PM

Running 30:00 [2] 6.09 km (4:55 / km) +3m 4:55 / km
shoes: Mizuno Wave Inspire 11 - Black

The streets were super icy so I wore the yak-tracks which were very helpful. The foot was pretty good today, slowly getting better... I have another appointment with my chiropractor on the 18th so I guess I'll find out how it's doing then. :)
9 PM

Stretching 20:00 [1]

Friday Jan 6, 2017 #

12 PM

Core/Strength warm up/down (Warm up C) 10:00 [2]
shoes: Mizuno Wave Inspire 12

25 burpees
3 sets of the following:
30sec hold
30sec plank
30sec air squat

And a bit of stretching.

Core/Strength 23:00 [4]
shoes: Mizuno Wave Inspire 12

3 sets of the following:
10-9-8-7-6-5-4-3-2-1 reps of (i.e., do 10 reps for each of the 3 exercises, then 9, then 8, etc...)
in-and-out squat jumps
phase lunges
mountain climbers

My legs were jell-o afterwards
1 PM

Stability/Injury prevention warm up/down 15:00 [1]

Thursday Jan 5, 2017 #

11 AM

Running 35:58 [2] 7.2 km (5:00 / km) +2m 4:59 / km
shoes: Salomon Speedcross 3

Super icy and the streets we terrible for running on... didn't even feel like I was moving. The foot felt a bit better though! :)
12 PM

Stability/Injury prevention warm up/down 10:00 [1]

4 PM

Core/Strength 30:00 [3]
shoes: Mizuno Wave Inspire 12

Warm up D
200m run-100m high knees-100m butt kicks-200m run
20 skater jumps, 20 air squats, 20 pike push ups, 20 tuck jumps

Workout:
3 sets of the following:
30 push ups
30 horizontal hurdle jumps
30 dips

2 mins rest

3 sets of the following:
30 ab-leg raises
30 skater jumps
30 deadbugs

Stretching warm up/down 15:00 [1]

Wednesday Jan 4, 2017 #

12 PM

Stretching (flexibility ) 35:00 [3]

5 PM

Core/Strength 25:00 [4]

Felt the burn on that one!! Tryin' to get that summer 6-pack back!! (last 5 mins was stretching out the abs)

Stretching 10:00 [1]

Tuesday Jan 3, 2017 #

12 PM

Cycling warm up/down 10:00 [2]
shoes: Mizuno Wave Inspire 12

Core/Strength warm up/down (warm up B) 10:00 [2]
shoes: Mizuno Wave Inspire 12

100 jumping jacks
7-6-5-4-3-2-1 reps of dips, push ups, and walking lunges.

Core/Strength 25:00 intensity: (1:00 @1) + (2:00 @2) + (1:00 @3) + (20:00 @4) + (1:00 @5)
shoes: Mizuno Wave Inspire 12

5 sets of the following:
1 minute wallsit
1 minute burpees
1 minute mountain climbers
1 minute jumping lunges
1 minute rest
1 PM

Cycling warm up/down 10:00 [1]
shoes: Mizuno Wave Inspire 12

Light spin warm down after the circuit.

Stretching warm up/down 15:00 [1]

Monday Jan 2, 2017 #

11 AM

Stretching warm up/down 10:00 [1]
shoes: Mizuno Wave Inspire 12

A wee bit sore this morning.
12 PM

Core/Strength warm up/down (warm up C) 9:00 intensity: (6:00 @2) + (3:00 @3)
shoes: Mizuno Wave Inspire 12

25 push up burpees
3 sets of the following:
30sec BOSU + BENCH plank
30sec hand plank
30sec air squats

Core/Strength 15:00 [4]
shoes: Mizuno Wave Inspire 12

5 reps of each of the following:
burpees
pike push-ups
tuck-jumps
Once 5 reps of each was completed, had to do 10 of each, 15 of each, 20 of each, etc... in a 15' time period. I only made it to 20reps... it's A LOT harder than it looks.
That's a total of:
50 burpees, 50 pike push ups, and 50 tuck jumps!

Stretching warm up/down 15:00 [1]

Stability/Injury prevention warm up/down 2:00 [1]

foot exercises
9 PM

Core/Strength 20:00 [3]

Sunday Jan 1, 2017 #

9 AM

Core/Strength 42:00 intensity: (25:00 @0) + (15:00 @1) + (2:00 @2)

LOTS AND LOTS OF SNOW TO MOVE!!!
11 AM

Core/Strength warm up/down (warm up A) 10:00 [2]
shoes: Mizuno Wave Inspire 12

Warm up circuit:
400m worth of stairs
3 sets of the following:
10 push-ups
10 sit-ups
10 air squats

Running 20:00 [2] 4.09 km (4:54 / km) +2m 4:53 / km
shoes: Salomon Speedcross 3

20' run. slippery and very snowy on the streets!!
12 PM

Core/Strength 7:00 [3]
shoes: Mizuno Wave Inspire 12

4 sets of the following for time:
10 jumping squats
10 sit-ups
10 hand-release push ups

Stability/Injury prevention warm up/down (hip and legs 1 strength) 10:00 [1]
shoes: Mizuno Wave Inspire 12

2 minute squat hold
2 minute (each leg) pigeon hold
2 minute (each leg) calf stretch

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