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Training Log Archive: NatKawam

In the 7 days ending Aug 26:

activity # timemileskm+m
  Cycling7 3:57:28 55.99(4:14) 90.11(2:38) 411
  Running5 1:38:36 13.62(7:14) 21.91(4:30) 41
  Core/Strength1 16:00
  Dynamics2 15:00
  Stretching1 15:00
  Legs1 4:00
  Total12 6:26:04 69.61 112.02 452

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Saturday Aug 26 #

4 PM

Stretching warm up/down 15:00 [1]

Stretching and dynamics warm up before running workout.
5 PM

Running warm up/down (Workout) 10:02 [1] 2.06 km (4:53 / km)
shoes: Mizuno Wave Hitogami 4

Easy warm up run before the workout.

Dynamics warm up/down (Workout) 5:00 [1]
shoes: Mizuno Wave Hitogami 4

Warm up cont'd, a few strides and dynamics.

Running tempo (Workout) 31:41 [3] 7.87 km (4:02 / km) +1m 4:02 / km
shoes: Mizuno Wave Hitogami 4

8 minutes tempo, 400m, 6 minutes tempo, 300m, 6 minutes tempo, 300m, 4 minutes tempo, 200m, 2 minutes, 100m with 30s rest between each interval.
6 PM

Running warm up/down (Workout) 10:00 [1] 1.85 km (5:25 / km) +15m 5:12 / km
shoes: Mizuno Wave Hitogami 4

Short warm down back home.

Core/Strength (continuous) 16:00 [4]

Legs 4:00 [3]

Bring Sally Up - squats version. Made it through the whole song! :)

Friday Aug 25 #

6 AM

Cycling (commuting) 33:20 [1] 12.9 km (2:35 / km) +60m 2:32 / km
shoes: Bontrager Hilo Triathlon Clips

Easy ride into work.
5 PM

Cycling (commuting) 33:39 [1] 12.71 km (2:39 / km) +56m 2:35 / km
shoes: Bontrager Hilo Triathlon Clips

Easy ride home.

Thursday Aug 24 #

Note
(rest day)

Movie night!!

Wednesday Aug 23 #

6 AM

Cycling (commuting) 32:00 [1] 12.88 km (2:29 / km) +61m 2:26 / km
shoes: Bontrager Hilo Triathlon Clips

Easy ride into work.
10 AM

Running tempo (coaching - ottawa lions) 5:29 [3] 1.28 km (4:18 / km)
shoes: Mizuno Wave Hitogami 4

Ran a tempo interval workout with the kids this morning at work.

Running (coaching - ottawa lions) 7:14 [3] 1.66 km (4:22 / km)
shoes: Mizuno Wave Hitogami 4

The second set of the tempo workout with the kids.
5 PM

Running warm up/down (Helen Training) 14:26 [1] 2.78 km (5:12 / km) +3m 5:10 / km
shoes: Mizuno Wave Hitogami 4

Warm up with Ruth and Garret because we were the only ones at practice tonight.

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

Warm up continued. Usual strides and such.

Running hills (Helen Training) 14:35 [3] 3.3 km (4:25 / km) +22m 4:17 / km
shoes: Mizuno Wave Hitogami 4

5 x hill loops with an acceleration up to the top of the big hill at the end w/ 2mins rest between each.
6 PM

Running (Helen Training) 5:09 [2] 1.13 km (4:33 / km)
shoes: Mizuno Wave Hitogami 4

6 cross overs of the field.

Cycling (commuting) 36:16 [1] 13.01 km (2:47 / km) +57m 2:44 / km
shoes: Bontrager Hilo Triathlon Clips

Easy ride home from work.

Tuesday Aug 22 #

6 AM

Cycling (commuting) 34:13 [1] 12.91 km (2:39 / km) +62m 2:35 / km
shoes: Bontrager Hilo Triathlon Clips

Easy ride into work.

Monday Aug 21 #

6 AM

Cycling (commuting) 34:00 [1] 12.9 km (2:38 / km) +60m 2:35 / km
shoes: Bontrager Hilo Triathlon Clips

Easy ride into work.
5 PM

Cycling (commuting) 34:00 [1] 12.8 km (2:39 / km) +55m 2:36 / km
shoes: Bontrager Hilo Triathlon Clips

Easy ride back from work.

Sunday Aug 20 #

Note
(sick)

Still not feeling great.

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