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Training Log Archive: Nat and the Hat

In the 7 days ending Apr 22, 2017:

activity # timemileskm+m
  Running6 3:59:52 31.43(7:38) 50.58(4:45) 140
  Core/Strength3 56:00
  Stretching3 55:00
  Stability/Injury prevention3 15:00
  Cycling1 15:00
  Total13 6:20:52 31.43 50.58 140

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Saturday Apr 22, 2017 #

5 PM

Running 31:55 intensity: (2:55 @1) + (20:00 @2) + (9:00 @3) 7.01 km (4:33 / km) +17m 4:30 / km
shoes: Mizuno Wave Sayonara 3

Easy run along the river, windy on the way out.
6 PM

Core/Strength 15:00 [4]

continuous circuit.

Core/Strength 20:00 [4]
shoes: N2 1080V2 New Balance

BOSU ball squats (normal and phase), phase lunges, wall sits, single leg squats, Bulgarian split squats, and calf raises.
7 PM

Cycling warm up/down 15:00 [1]
shoes: N2 1080V2 New Balance

Light spin to flush out the lactic.

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

Friday Apr 21, 2017 #

9 PM

Stretching 20:00 [1]

Core/Strength 5:00 [2]

Thursday Apr 20, 2017 #

1 PM

Running intervals 30:00 intensity: (12:00 @1) + (5:00 @2) + (12:00 @3) + (1:00 @4) 6.62 km (4:32 / km) +18m 4:28 / km
shoes: Mizuno Wave Sayonara 3

15' out @ an EZ pace, 15' back @ moderate pace.
2 PM

Core/Strength 16:00 [4]

15' continuous core workout followed by 1min of pike push ups w/ sliders to Bring Sally Up.

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

Wednesday Apr 19, 2017 #

5 PM

Stretching warm up/down 20:00 [1]

Stretching while watching some guardians of the galaxy
6 PM

Running warm up/down 14:54 [1] 2.43 km (6:07 / km) +15m 5:56 / km
shoes: Mizuno Wave Inspire 12

RALF warm up @ the Arboretum.

Running intervals 40:00 [3] 8.56 km (4:40 / km) +44m 4:33 / km
shoes: Mizuno Wave Inspire 12

1-1-2-2-3-3-4-4-5-5 min intervals w/ 1min floats in between each.

Tuesday Apr 18, 2017 #

Note
(rest day)

First exam = done! Exercise Physiology Completed :)

Monday Apr 17, 2017 #

12 PM

Running 1:00:00 intensity: (20:00 @1) + (40:00 @2) 12.27 km (4:54 / km) +19m 4:51 / km
shoes: Mizuno Wave Inspire 12

EZ 60' recovery run. Very windy along the river and the water was overflowing onto the path in some areas.
1 PM

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

Sunday Apr 16, 2017 #

5 AM

Stretching 15:00 [1]

8 AM

Running warm up/down 9:50 [1] 1.89 km (5:12 / km) +7m 5:06 / km
shoes: Mizuno Wave Sayonara 3

Warm up with Rachel, Polina, and Nic.

Running race 43:18 intensity: (20:18 @3) + (23:00 @4) 10.07 km (4:18 / km) +13m 4:16 / km
shoes: Mizuno Wave Sayonara 3

First race of the season!! MEC Race 1 at the Aviation Museum. Very very humid out, didn't have much time to change after warm up so had to keep my tights on... got pretty warm! New shoes worked out well though! Official time was 43:22, chip time was 43:18, placed 18/320 overall, was the 3rd women overall (out of 166) and 1st in my category. Not overly impressed with the time, definitely could have gone faster in some spots.. but not too bad for a season opener! :) Also got a medal and a big chocolate bunny!! Happy Easter!!
9 AM

Running warm up/down 9:55 [1] 1.72 km (5:46 / km) +7m 5:39 / km
shoes: Mizuno Wave Sayonara 3

Warm down with Rachel, Polina, and Nic.

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