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Training Log Archive: Nat and the Hat

In the 7 days ending Mar 11, 2017:

activity # timemileskm+m
  Running4 2:44:07 20.67(7:56) 33.27(4:56) 82
  Core/Strength5 1:25:00
  Stretching3 50:00
  Swimming1 45:00 1.55(28:58) 2.5(18:00)
  Exercise Physiology Lab1 10:00
  Total14 5:54:07 22.22 35.77 82

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Saturday Mar 11, 2017 #

7 AM

Core/Strength (continuous) 15:00 [4]

Core/Strength 10:00 [3]

10 x 10 push ups every minute w/ the rest of the minute rest.

Friday Mar 10, 2017 #

8 AM

Core/Strength (continuous) 15:00 [4]

Core/Strength (push ups) 10:00 [3]

10 x 10 push ups every minute w/ the rest of the minute rest.
6 PM

Running 52:03 intensity: (10:00 @1) + (32:03 @2) + (10:00 @3) 11.01 km (4:44 / km) +34m 4:39 / km
shoes: Mizuno Wave Inspire 12

WINDY!!!

Thursday Mar 9, 2017 #

7 AM

Core/Strength (Continuous) 15:00 [4]

11 AM

Swimming intervals (uOttawa - 50m pool) 45:00 [3] 2.5 km (18:00 / km)

w/u:
500 free swim
6 x 50 free at moderate pace
1. 47s
2. 48s
3. 48s
4. 46s
5. 45s
6. 47s

w/o:
Descending intervals (by 100) and increasing overall pace
500m free (8:48) - pace= 1:48/100m
400m free (6:52) - pace= 1:43/100m
300m free (5:06) - pace= 1:42/100m
200m free (3:22) - pace= 1:41/100m
100m free (1:32) - pace= 1:32/100m

w/d:
200 choice swim.

Wednesday Mar 8, 2017 #

Note

I was up until 3:00 A.M. working on a lab... :( was going off of 3 hrs of sleep today... #StudentLife
8 AM

Core/Strength 5:00 [3]

Push ups, core, and upper body exercises.
1 PM

Core/Strength (continuous) 15:00 [4]

Continuous HIIT circuit.
5 PM

Stretching warm up/down 10:00 [1]

6 PM

Running warm up/down (RALF) 10:10 [1] 1.87 km (5:27 / km)
shoes: Mizuno Wave Inspire 12

RALF training around Woodroffe HS. Started with a warm up along the medium (grass) on Carling.

Running warm up/down (RALF) 3:59 [1] 0.7 km (5:39 / km) +6m 5:25 / km
shoes: Mizuno Wave Inspire 12

Warm up continued. Ran from Woodroffe HS to the hills on Elmhurst/Connaught.

Running hills (RALF) 30:05 intensity: (15:05 @2) + (15:00 @3) 5.84 km (5:09 / km) +14m 5:05 / km
shoes: Mizuno Wave Inspire 12

Confusing hill intervals along the Elmhurst and Connaught streets for a cap time of 30'.
7 PM

Running warm up/down (RALF) 7:48 [1] 1.32 km (5:56 / km) +1m 5:55 / km
shoes: Mizuno Wave Inspire 12

EZ warm down around Woodroffe HS.

Tuesday Mar 7, 2017 #

7 PM

Exercise Physiology Lab (ECG - stress test) 10:00 [3]
shoes: Saucony Mirage 4 (purple ones)

Tonight's lab was a ECG stress test. Got a print out of my results and have to analyze it and label my lead II wave. Actually pretty interesting! I felt like a doctor! I now know who to identify heart conditions, irregularities, and attacks based on ECG data. :)
11 PM

Stretching 10:00 [1]

Monday Mar 6, 2017 #

4 PM

Stretching (and rolling) 30:00 [1]

Sunday Mar 5, 2017 #

1 PM

Running 1:00:02 [2] 12.53 km (4:47 / km) +27m 4:44 / km
shoes: Mizuno Wave Inspire 12

Easy recovery/long-ish run for 60'.

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