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Training Log Archive: Nat and the Hat

In the 7 days ending Apr 8, 2017:

activity # timemileskm+m
  Running6 3:18:05 24.63(8:02) 39.65(5:00) 54
  Swimming1 1:15:00 2.3(32:37) 3.7(20:16)
  Stretching4 55:00
  Core/Strength2 29:00
  Stability/Injury prevention2 15:00
  Total11 6:12:05 26.93 43.35 54

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Saturday Apr 8, 2017 #

1 PM

Running warm up/down 12:38 [2] 2.7 km (4:40 / km) +2m 4:39 / km
shoes: Mizuno Wave Inspire 12

Short warm up around the neighbourhood.

Running intervals 32:40 intensity: (9:00 @1) + (5:00 @2) + (13:00 @3) + (5:40 @4) 6.35 km (5:09 / km) +2m 5:08 / km
shoes: Mizuno Wave Inspire 12

6 x 1km @ 10k pace w/ 90s rest on the 4H loop. Felt really tired half way through, and there was a pretty strong wind on the second half of the 4H loop, other than that a BEAUTIFUL day!!!
2 PM

Running warm up/down 10:44 [1] 2.11 km (5:06 / km) +3m 5:03 / km
shoes: Mizuno Wave Inspire 12

Short warm down.

Stability/Injury prevention warm up/down 5:00 [1]

Friday Apr 7, 2017 #

11 AM

Stretching 25:00 [1]

Wednesday Apr 5, 2017 #

11 AM

Stretching warm up/down 10:00 [1]

Core/Strength 15:00 [4]
shoes: Saucony Mirage 4 (purple ones)

Continuous circuit.
12 PM

Core/Strength 14:00 [4]
shoes: Saucony Mirage 4 (purple ones)

15 reps Overhead Press w/ Barbell
12 reps Shoulder Fly w/ dumbbells
15 reps Front Raise w/ dumbbells
100 reps Very Light Shoulder Fly BURNOUT w/ dumbbells
15 reps Overhead Tricep Extension w/ dumbbells
15 reps Tricep Swings w/ dumbbells
100 reps Kettle bell swings (w/ as little rest as possible)

Stability/Injury prevention warm up/down (and stretching ) 10:00 [1]

6 PM

Running warm up/down 12:16 [1] 1.8 km (6:49 / km) +8m 6:40 / km
shoes: Mizuno Wave Inspire 12

RALF practice. Warm up to WHS area and a few strides.

Running intervals 19:25 intensity: (10:00 @2) + (9:25 @3) 4.24 km (4:35 / km) +1m 4:35 / km
shoes: Mizuno Wave Inspire 12

Map Intervals/loops around WHS.
7 PM

Running intervals 16:03 [3] 3.34 km (4:48 / km)
shoes: Mizuno Wave Inspire 12

3 x 800 w/ 400 active recovery after each on the WHS track. Wet and muddy!

Running warm up/down 4:19 [1] 0.67 km (6:24 / km) +5m 6:11 / km
shoes: Mizuno Wave Inspire 12

Warm down back to Frank Ryan Park.

Tuesday Apr 4, 2017 #

1 PM

Stretching 10:00 [1]

3 PM

Running 30:00 [2] 6.24 km (4:49 / km) +3m 4:48 / km
shoes: Mizuno Wave Inspire 12

EZ 30' run.

Monday Apr 3, 2017 #

11 AM

Stretching warm up/down 10:00 [1]

Legs are still pretty sore...

Swimming intervals 1:15:00 intensity: (5:00 @1) + (45:00 @2) + (25:00 @3) 3.7 km (20:16 / km)

10 x 100 free, (EZ/warm-up) w/ 20s rest bet. each
10 x 100 free, (25 fast, 75 smooth) w/ 15s rest bet. each
10 x 100 free pull, (w/ pull buoy) w/ 10s rest bet. each
5 x 100 free, (fast) w/ 5s rest bet. each
200m cool down

Arms were pretty tired near the end so my 5 x 100's were pretty crappy splits.
5 PM

Running 1:00:00 [2] 12.2 km (4:55 / km) +30m 4:52 / km
shoes: Mizuno Wave Inspire 12

EZ 60' run around the neighbourhood.

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