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Training Log Archive: Nat and the Hat

In the 7 days ending May 27, 2017:

activity # timemileskm+m
  Cycling6 7:05:19 101.84 163.89 1084
  Running3 1:56:34 15.47(7:32) 24.9(4:41) 38
  Stretching5 1:45:00
  Swimming1 1:00:00 1.86(32:11) 3.0(20:00)
  Stability/Injury prevention2 15:00
  Core/Strength2 10:00
  Total16 12:11:53 119.18 191.79 1122
  [1-5]16 12:03:43

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Saturday May 27, 2017 #

3 PM

Stretching warm up/down 20:00 [1]

5 PM

Running warm up/down 8:10 [0] 1.1 km (7:25 / km) +9m 7:07 / km
shoes: Mizuno Wave Hitogami 4

Warm up with Uncle Mike and a couple of his buddies.

Running race 43:48 intensity: (33:00 @3) + (10:48 @4) 10.1 km (4:20 / km) +8m 4:19 / km
shoes: Mizuno Wave Hitogami 4

Race Weekend! Not a good race at all! The weather was hot and eww and just didn't have much energy to race today... I HATE evening races, I would have much rather raced at 6AM than at 6PM! Official time was 43:48, 11th in my category (new age category this year), and 76th woman overall... not a fan of huge races like this, but it was cool watching the elites take off, right in front of us!! :) Thanks to everyone who came out to watch/cheer, it was nice to see some familiar faces along the course! :)
C • Awesome! 2
8 PM

Stability/Injury prevention warm up/down 10:00 [1]

Friday May 26, 2017 #

4 PM

Running 20:02 [1] 3.7 km (5:25 / km) +3m 5:24 / km
shoes: Mizuno Wave Inspire 12

Shake-out run with Dad, getting ready for race weekend tomorrow. 10k here we go!! Going to represent uOttawa by wearing my gee gees singlet - keep an eye out for me! Online link:

Live Feed - 10k and Marathon
9 PM

Stretching 30:00 [1]

Thursday May 25, 2017 #

9 AM

Cycling warm up/down 32:41 [1] 12.96 km (23.8 kph) +39m
shoes: Bontrager Hilo Triathlon Clips

EZ ride over to P3 to meet Jessie.
10 AM

Cycling hills 1:34:55 intensity: (1:00:00 @2) + (34:55 @3) 41.21 km (26.1 kph) +536m
shoes: Bontrager Hilo Triathlon Clips

Loop of the park with Jessie. We took the hills pretty easy seeing as how we're both racing the 10K this weekend. Lots and lots of hills, but worth it for all those fast downhills on the way back! :)
11 AM

Cycling warm up/down 26:15 [1] 12.96 km (29.6 kph) +36m
shoes: Bontrager Hilo Triathlon Clips

EZ ride back home... forgot to start my Garmin again when going over the bridge.

Wednesday May 24, 2017 #

8 PM

Cycling intervals 45:00 [3]
shoes: N2 1080V2 New Balance

Spinning while doing dumbbell exercises.
9 PM

Core/Strength 5:00 [3]

Stretching (and yoga) 25:00 [1]

Tuesday May 23, 2017 #

6 AM

Stretching warm up/down 15:00 [1]

Running 44:34 intensity: (3:00 @1) + (25:34 @2) + (14:00 @3) + (2:00 @4) 10.0 km (4:27 / km) +18m 4:25 / km
shoes: Mizuno Wave Inspire 12

Morning run along the river. Perfect running temperature!
7 AM

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

11 AM

Swimming (Nepean Sportsplex - 50m) 1:00:00 [2] 3.0 km (20:00 / km)

Made all the pace times (for both the swim and pull) and as a result had some rest before the pace times were up.

500 w/u
8 x 50 on 1:00 pace time

2 rounds of the following set (1st round= swim, 2nd round= pull w/ pull buoy + hand paddles):
50 spint on 1:00 pace time
100 swim on 1:50 pace time
50 spint on 1:00 pace time
200 swim on 3:40 pace time
50 spint on 1:00 pace time
300 swim on 5:30 pace time
50 EZ

300 (50 kick no board, 50 swim)

Monday May 22, 2017 #

8 PM

Core/Strength 5:00 [1]

Stretching 15:00 [1]
(rest day)

Sunday May 21, 2017 #

7 AM

Cycling warm up/down 28:21 [1] 11.44 km (24.2 kph) +2m
shoes: Bontrager Hilo Triathlon Clips

EZ ride over to portage bridge to meet Jessie for a long bike ride. Used the TT bike today :)

Cycling long 2:54:58 intensity: (30:00 @1) + (54:58 @2) + (1:20:00 @3) + (10:00 @4) 74.76 km (25.6 kph) +443m
shoes: Bontrager Hilo Triathlon Clips

Long ride with Jessie. A lot of detours because of the race going on in the Gats, but we finally made it to Wakefield and had a delicious snack at the bakery. We biked about 20k with this dude named Keith who we were trying to pace with on the hills.... bikers are so friendly in the Gats! Forgot to restart my Garmin at some spots, so the actual distance is probably closer to 78k. Beautiful day for a ride, the forests are so pretty this time of year! Only down side was the wind in some spots, the pot holes (so many!!) and the HILLS! Great workout!
11 AM

Cycling 23:09 [2] 10.56 km (27.4 kph) +28m
shoes: Bontrager Hilo Triathlon Clips

Biked back along the parkway since it was closed off for the bike today. SOOO much easier to bike on the flat road on the way back!

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