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Training Log Archive: Nat and the Hat

In the 7 days ending Feb 4, 2017:

activity # timemileskm+m
  Running6 2:15:40 17.03(7:58) 27.4(4:57) 10
  Stretching7 2:05:00
  Core/Strength7 1:55:00
  Cycling1 1:00:00
  Stability/Injury prevention2 20:00
  Total13 7:35:40 17.03 27.4 10

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SuMoTuWeThFrSa

Saturday Feb 4, 2017 #

Note

It's 6 PM and we're still here... Probably going to get back at midnight :'(
8 AM

Running warm up/down (Track meet) 10:30 [1] 2.0 km (5:15 / km)
shoes: Mizuno Wave Inspire 12

Ithaca Bomber Invitational Meet! Warm up, 10 laps.
9 AM

Core/Strength warm up/down (Track meet) 25:00 [2]
shoes: Mizuno Wave Inspire 12

Dynamics and static stretches, core, legs, and strides.

Stability/Injury prevention warm up/down (Track meet) 10:00 [2]
shoes: New Balance MD800V5 Spikes

Did a few strides w/ new spike orthotics. Felt awesome!

Running race (Track meet) 20:14 [4] 5.0 km (4:03 / km)
shoes: New Balance MD800V5 Spikes

Only Canadian to run in the 5k today! Official time of 20:14 and placed 9th/15... Not too happy with it, I know I could have gone faster... Didn't really have anyone to pace with... passed quite a few people then got stuck in the middle pack for the remainder of the race... Better luck next time I guess!
C • Great run 2
10 AM

Running warm up/down 11:00 [1] 2.0 km (5:30 / km)
shoes: Mizuno Wave Inspire 12

Stretching warm up/down (Rolling) 25:00 [1]

Friday Feb 3, 2017 #

9 PM

Stretching (Yoga) 20:00 [1]

Stability/Injury prevention 10:00 [1]

Core/Strength 5:00 [2]

Thursday Feb 2, 2017 #

4 PM

Core/Strength 10:00 [2]

Core/Strength 10:00 [3]

8 PM

Stretching 25:00 [1]

Wednesday Feb 1, 2017 #

6 PM

Running intervals (RALF practice) 1:00:00 [3] 11.2 km (5:21 / km) +10m 5:20 / km
shoes: Mizuno Wave Inspire 12

w/u:
3 loops of parking lot and run to DRK from WHS.

w/o:
40 mins of map intervals along the streets in the fair lawn/georgina neighbourhood.
2 strides

w/d:
Back to WHS parking lot.
C • DRK 2

Tuesday Jan 31, 2017 #

12 PM

Stretching 10:00 [1]

Core/Strength 20:00 [4]

5 PM

Core/Strength 5:00 [3]

Monday Jan 30, 2017 #

5 PM

Stretching (rolling) 10:00 [1]

Running warm up/down (Gee Gees - Track & Field) 10:26 [1] 2.0 km (5:13 / km)
shoes: Mizuno Wave Inspire 12

5 warm up laps.

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

Stretching, exercises, circuit, and strides.
6 PM

Running intervals (Gee Gees - Track & Field) 19:00 [3] 4.4 km (4:19 / km)
shoes: Mizuno Wave Inspire 12

Main workout.
Part 1= 10 minutes continuous; striding the straights and jogging the curves.
Part 2= 10 x 200's (or 5 laps) alt. 200 jog, 200 @ 3K pace

Running warm up/down (Gee Gees - Track & Field) 4:30 [1] 0.8 km (5:37 / km)
shoes: Mizuno Wave Inspire 12

2 laps w/ Jess.

Stretching warm up/down (Gee Gees - Track & Field) 15:00 [1]

Rolling and a bit of injury prevention exercises.

Sunday Jan 29, 2017 #

8 AM

Stretching 20:00 [1]

Core/Strength 20:00 [4]

Continuous abs.
5 PM

Cycling 1:00:00 intensity: (14:00 @2) + (10:00 @3) + (34:00 @4) + (2:00 @5)
shoes: Mizuno Wave Inspire 12

Intense spin session!

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