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Training Log Archive: Nat and the Hat

In the 7 days ending Jan 14, 2017:

activity

time

miles

Core/Strength

2:15:00

Stretching

2:05:00

Running

1:24:51

10.38

(8:11)

16.7

(5:05)

Cycling

55:00

Stability/Injury prevention

25:00

Total

7:04:51

10.38

16.7

1:27

0:00

» now

Saturday Jan 14, 2017 #

12 PM

Running warm up/down (Gee Gees - Track & Field) 8:00 [1] 1.6 km (5:00 / km)
shoes: Mizuno Wave Inspire 11 - Black

St. Lawrence Meet!!!! A literal "warm up" run, because I was freezing from sitting around all day waiting to race. Went to the field house with Holly and did a short warm up with her.

2 PM

Running warm up/down (Gee Gees - Track & Field) 12:00 [2] 2.4 km (5:00 / km)
shoes: Mizuno Wave Inspire 11 - Black

Warm up with Jenn for the 3K.

Core/Strength warm up/down (Gee Gees - Track & Field) 20:00 [2]
shoes: Mizuno Wave Inspire 11 - Black

Dynamic stretches and warm up exercises.

Stability/Injury prevention warm up/down (Gee Gees - Track & Field) 10:00 [1]

Cracking my toes to relax my foot and getting Jenn to help me pull my ankle/foot into place.

3 PM

Running warm up/down (Gee Gees - Track & Field) 1:00 [3] 0.2 km (5:00 / km)
shoes: New Balance 1006Y T&F Spikes

4 x 50m strides with spikes on.

Running race (Gee Gees - Track & Field) 11:46 [4] 3.0 km (3:55 / km)
shoes: New Balance 1006Y T&F Spikes

Race time! Overall foot felt pretty good, felt it a little at the end... glad I was able to still run sub 12' with the foot being in the shape it was. :)

Running warm up/down (Gee Gees - Track & Field) 10:00 [1] 1.8 km (5:33 / km)
shoes: Mizuno Wave Inspire 11 - Black

EZ warm down in the field house with Jenn and Lauren.

Stretching warm up/down (Gee Gees - Track & Field) 10:00 [1]
shoes: Mizuno Wave Inspire 11 - Black

Friday Jan 13, 2017 #

1 PM

Core/Strength 20:00 [4]

Intense ab workout.

Stability/Injury prevention 10:00 [1]

8 PM

Stretching (yoga) 30:00 [1]

Thursday Jan 12, 2017 #

6 PM

Stretching 15:00 [1]
shoes: Mizuno Wave Inspire 11 - Black

Core/Strength 20:00 [4]

20' continuous abs. Almost got dat 6 pack ;)

10 PM

Cycling 35:00 [2]
shoes: Mizuno Wave Inspire 12

Wednesday Jan 11, 2017 #

6 AM

Stretching 15:00 [1]

Morning stretch.

8 PM

Core/Strength 15:00 [4]

Stretching 25:00 [1]

Stability/Injury prevention 5:00 [1]

Foot exercises and stretches.

Tuesday Jan 10, 2017 #

Note
(rest day)

Monday Jan 9, 2017 #

5 PM

Running warm up/down (Gee Gees - Track & Field) 9:47 [1] 1.5 km (6:31 / km) +6m 6:24 / km
shoes: Mizuno Wave Inspire 11 - Black

Short warm up at the dome. The dome was under construction so we only had a 300m strip to run on.

Core/Strength warm up/down (Gee Gees - Track & Field) 10:00 [1]
shoes: Mizuno Wave Inspire 11 - Black

Usual dynamics routine and then we did a circuit together.

Core/Strength (Gee Gees - Track & Field) 10:00 [1]
shoes: Mizuno Wave Inspire 11 - Black

Running intervals (Gee Gees - Track & Field) 14:55 [3] 2.4 km (6:13 / km) +1m 6:12 / km
shoes: Mizuno Wave Inspire 11 - Black

8 x 150m @ 800 pace with jog backs. The foot felt pretty good during this! :)

6 PM

Running (Gee Gees - Track & Field) 13:01 [3] 3.0 km (4:20 / km) +1m 4:20 / km
shoes: Mizuno Wave Inspire 11 - Black

13 minutes continuous of 300m tempo, 300m jog.

Running warm up/down (Gee Gees - Track & Field) 4:22 [1] 0.8 km (5:27 / km) +4m 5:20 / km
shoes: Mizuno Wave Inspire 11 - Black

short warm down.

Core/Strength 10:00 [1]
shoes: Mizuno Wave Inspire 11 - Black

Stretching 15:00 [1]
shoes: Mizuno Wave Inspire 11 - Black

Sunday Jan 8, 2017 #

5 PM

Stretching warm up/down 15:00 [1]

Core/Strength 15:00 [3]
shoes: Mizuno Wave Inspire 11 - Black

4 sets of the following:
Bulgarian split squat, 20 reps on each leg
Dips, 20 reps
T-raises, 20 reps
Calf raises, 20 reps
V-sits, 20 reps

6 PM

Core/Strength 15:00 [4]

Continuous abs for 15' with no rest... I can feel that six pack growing!! :D

Cycling 20:00 [2]
shoes: Mizuno Wave Inspire 11 - Black

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