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Training Log Archive: Nat and the Hat

In the 7 days ending Jan 21, 2017:

activity # timemileskm+m
  Running8 2:42:59 20.51(7:57) 33.0(4:56) 5
  Core/Strength5 1:57:00
  Stretching5 1:35:00
  Chiropractor1 25:00
  Cycling1 10:00
  Stability/Injury prevention1 5:00
  Total16 6:54:59 20.51 33.0 5

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SuMoTuWeThFrSa

Saturday Jan 21, 2017 #

8 AM

Stretching 15:00 [1]

12 PM

Running warm up/down (Gee Gees - Track & Field) 22:00 [2] 4.4 km (5:00 / km)
shoes: Mizuno Wave Inspire 12

Warm up run + strides outside sound the dome neighbourhood with Jessie.

Core/Strength warm up/down (Gee Gees - Track & Field) 20:00 [1]
shoes: Mizuno Wave Inspire 12

Running race (Gee Gees - Track & Field) 11:44 [4] 3.0 km (3:55 / km)
shoes: New Balance MD800V5 Spikes

3K race. Felt pretty good. Foot was okay but I feel that I could have picked it up a bit more in the last couple of laps.
1 PM

Running warm up/down (Gee Gees - Track & Field) 10:00 [1] 1.7 km (5:53 / km)
shoes: Mizuno Wave Inspire 12

Warm down outside with Jess and Deb.

Friday Jan 20, 2017 #

9 AM

Chiropractor (OSHC) 25:00 [2]

Getting the foot treated. Muscles were pretty tight, ouch!
6 PM

Running warm up/down (Gee Gees - Track & Field) 9:00 [1] 1.7 km (5:18 / km)
shoes: Mizuno Wave Inspire 12

Easy warm up before the 800 TT.
7 PM

Core/Strength warm up/down (Gee Gees - Track & Field) 25:00 [1]
shoes: Mizuno Wave Inspire 12

Stretching, rolling, exercises, strides, core and drills.

Running race (Gee Gees - Track & Field) 2:45 intensity: (2:00 @3) + (45 @4) 0.8 km (3:26 / km)
shoes: New Balance MD800V5 Spikes

800m TT... I'm obviously NOT an 800m runner!!! Pretty much jogged the whole thing... New spikes were good though! :)

Running warm up/down (Gee Gees - Track & Field) 6:30 [1] 1.2 km (5:25 / km)
shoes: Mizuno Wave Inspire 12

Warm down part 1:
Ran outside with the gals and jumped in the snow (in our runderwear and singlets)!!! Brr!!!!
Part 2: easy warm down inside
Part 3: ICE BATH when I got home! The most painful thing i've ever had to endure! FREEZING!!

Thursday Jan 19, 2017 #

1 PM

Running 21:00 [2] 4.2 km (5:00 / km) +5m 4:58 / km
shoes: Salomon Speedcross 3

Run along the canal between classes.

Wednesday Jan 18, 2017 #

5 PM

Stretching (yoga) 35:00 [1]

Rest day.

Tuesday Jan 17, 2017 #

5 PM

Core/Strength (uOttawa Gym) 30:00 [3]
shoes: Mizuno Wave Inspire 12

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

8 PM

Cycling (Exercise Physiology Lab) 10:00 [4]
shoes: Mizuno Wave Inspire 12

Exercise Physiology Lab from 7Pm-10PM. Using the ergonometric bike in the lab to monitor bpm, work. and power and different resistance levels with a rev. distance of 6m.

Monday Jan 16, 2017 #

5 PM

Running warm up/down (Gee Gees - Track & Field) 13:00 [2] 2.4 km (5:25 / km)
shoes: Mizuno Wave Inspire 11 - Black

6 easy warm up laps of the track with Jessie and Christina.

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

Usual dynamics routine with a few strides.

Core/Strength warm up/down (Gee Gees - Track & Field) 10:00 [2]
shoes: Mizuno Wave Inspire 11 - Black

Stretching/injury prevention circuit.
6 PM

Running intervals (Gee Gees - Track & Field) 30:00 [3] 6.2 km (4:50 / km)
shoes: Mizuno Wave Inspire 11 - Black

Main workouts:
1) 4 x 200m w/ jog backs (@ EZ 3k, faster 3k, EZ 1500, faster 1500 paces --> 44, 40, 41, 39)
2) 3 x 1000m (4:02, 4:02, 4:10)
3) 4 x 200m w/ jog backs (@ EZ 3k, faster 3k, EZ 1500, faster 1500 paces --> 39, 41, 39, 40)

Overall, foot felt okay during the first set of 200's but then I started to feel it a bit during the 1000's.

Running warm up/down (Gee Gees - Track & Field) 7:00 [1] 1.2 km (5:50 / km)
shoes: Mizuno Wave Inspire 11 - Black

3 laps for warm down.
7 PM

Stretching (Gee Gees - Track & Field) 20:00 [1]

Stretching and rolling foot/pulling toes.

Sunday Jan 15, 2017 #

11 AM

Stretching 15:00 [1]

1 PM

Running 30:00 [2] 6.2 km (4:50 / km)
shoes: Mizuno Wave Inspire 11 - Black

EZ run to flush out the lactic from the meet yesterday.

Stability/Injury prevention 5:00 [1]

hip flexor and foot.
7 PM

Core/Strength 20:00 [4]

Continuous abs.

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