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Training Log Archive: Nat and the Hat

In the 7 days ending Aug 12, 2017:

activity	#	time	miles		km		+m
Cycling	4	4:08:51	58.94		94.85		615
Running	6	2:29:33	19.75	(7:34)	31.78	(4:42)	108
Core/Strength	7	1:57:53	0.63		1.01
Stretching	2	35:00
Stability/Injury prevention	1	5:00
Hiking	1	4:00	0.37	(10:44)	0.6	(6:40)
Total	16	9:20:17	79.68		128.24		723
[1-5]	15	9:12:55

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Saturday Aug 12, 2017 #

11 AM

Stretching 10:00 [1]

12 PM

Running warm up/down (Helen Training) 10:01 [1] 2.05 km (4:53 / km) +2m 4:52 / km
shoes: Mizuno Wave Hitogami 4

Helen couldn't be at the track this morning so she sent us the workout to do at home. Started with the usual 10' w/u.

Core/Strength warm up/down (Helen Training) 10:00 [1]
shoes: Mizuno Wave Hitogami 4

W/u continued. Strides, dynamic stretching, and accelerations.

1 PM

Running intervals (Helen training) 36:00 [3] 7.86 km (4:35 / km) +3m 4:34 / km
shoes: Mizuno Wave Hitogami 4

Continuous sets. 3 sets of the following:
3 mins on, 3 mins off, 2 mins on, 2 mins off, 1min on, 1 min off @ 10K pace / tempo.

Hiking warm up/down (Helen Training) 4:00 [1] 0.6 km (6:40 / km)
shoes: Mizuno Wave Hitogami 4

Short walk before jogging w/d.

Running warm up/down (Helen Training) 10:00 [1] 1.83 km (5:29 / km) +7m 5:23 / km
shoes: Mizuno Wave Hitogami 4

Warm down back home.

Friday Aug 11, 2017 #

11 AM

Stretching 25:00 [1]

5 PM

Core/Strength (continuous) 22:30 [4]

Core/Strength 10:00 [3]

6 PM

Cycling 35:00 [2]

Thursday Aug 10, 2017 #

8 AM

Cycling (gats) 2:22:29 [1] 60.0 km (25.3 kph) +575m
shoes: Bontrager Hilo Triathlon Clips

Easy loop of the park with Jessie this morning to spin out the legs after practice last night. Our last ride together before she leaves for Nova Scotia... gonna miss my training buddy! :(

10 AM

Cycling warm up/down 7:22 [0] 2.34 km (19.1 kph) +25m
shoes: Bontrager Hilo Triathlon Clips

Easy spin the rest of the way home.

Wednesday Aug 9, 2017 #

12 PM

Core/Strength (continuous) 20:00 [4]

Ouch!

5 PM

Running warm up/down (Helen Training) 14:34 [1] 2.66 km (5:28 / km) +15m 5:19 / km
shoes: Mizuno Wave Hitogami 4

Running with Helen again! :) Started off with the typical warm up loop.

Core/Strength warm up/down (Helen Training) 15:00 [2]
shoes: Mizuno Wave Hitogami 4

Warm up continued. Strides and dynamic stretches.

Running hills (Helen Training) 12:00 [3] 2.53 km (4:45 / km) +58m 4:15 / km
shoes: Mizuno Wave Hitogami 4

First part of the workout was tempo on hills for 10'. Was keeping tempo pace for the beginning and then just died... not used to hills!
After we did a slow 400m recovery and then a bit of a break.

6 PM

Running intervals (Helen Training) 18:00 [3] 4.36 km (4:08 / km) +15m 4:03 / km
shoes: Mizuno Wave Hitogami 4

After the break we did the second part of the workout. 2 sets of the following:

4 x 400m (on the track) at 5K pace and then on the last 400, keep running, go out of the facility and do 2 short hills. 4 min recovery between sets and 1min recovery after each 400.

Running warm up/down 2:10 [1] 0.4 km (5:25 / km)
shoes: Mizuno Wave Hitogami 4

Short and sweet warm down and some light stretching. Did a shorter warm down so that we could make our reservation for Jessie's 'send off' dinner at pure kitchen. Fun night!! :)

Tuesday Aug 8, 2017 #

1 PM

Running warm up/down 10:00 [1] 2.06 km (4:51 / km)
shoes: Mizuno Wave Hitogami 4

Easy warm up around the neighbourhood and ending at the 4H loop.

Core/Strength warm up/down 10:23 [1] 1.01 km (10:17 / km)
shoes: Mizuno Wave Hitogami 4

Warm up continued. Strides and dynamics before workout.

2 PM

Running intervals (4H loop) 26:48 [3] 6.29 km (4:16 / km) +3m 4:15 / km
shoes: Mizuno Wave Hitogami 4

Intervals on the 4H loop.
3k, 3mins rest, 2k, 3mins rest, 1k. Ugh... so out of shape in terms of shorter distance stuff.

Running warm up/down 10:00 [1] 1.74 km (5:45 / km) +5m 5:40 / km
shoes: Mizuno Wave Hitogami 4

Short and slow warm down.

5 PM

Core/Strength (continuous) 15:00 [3]

Stability/Injury prevention 5:00 [1]

Monday Aug 7, 2017 #

12 PM

Core/Strength (continuous) 15:00 [3]

Sunday Aug 6, 2017 #

11 AM

Cycling (SJAM) 1:04:00 32.5 km (30.5 kph) +15m
shoes: Bontrager Hilo Triathlon Clips

~30k bike along the parkway. Working on speed... picks ups and pulls...SO WINDY OUT, great resistance training. Garmin died at ~16K so used my phone for the remainder distance/time. Top speed on a flat was 39.9km/hr (i'm just gonna call that 40). At one point I was trying to pace with this super fast guy but only held onto his pull for a few minutes.

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