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Training Log Archive: NatKawam

In the 7 days ending Sep 2:

activity # timemileskm+m
  Running9 3:14:21 23.09(8:25) 37.16(5:14) 286
  Cycling2 1:06:53 21.08(3:10) 33.93(1:58) 26
  Circuit2 50:00
  YOGA1 45:00
  Core/Strength2 39:00
  Spinning1 36:27
  Dynamics2 30:00
  Swimming1 21:30
  CrossFit1 12:00
  Stability/Injury prevention1 10:00
  Total18 8:25:11 44.18 71.1 312

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Saturday Sep 2 #

Note
(rest day)

Rest day after training camp and then long run tomorrow with the uottawa girls!

Friday Sep 1 #

7 AM

Running warm up/down (Gee Gees XC Camp) 11:07 [1] 2.0 km (5:34 / km) +12m 5:24 / km
shoes: Mizuno Wave Hitogami 4

Gee Gees XC Training Camp: Day 5. 4K time trail day today!! Started off with a warm up loop of the course (2 x 2km loops). COLD this morning... only 7'C.
8 AM

Dynamics warm up/down (Gee Gees XC Camp) 15:00 [1]
shoes: Mizuno Wave Hitogami 4

Gee Gees XC Training Camp: Day 5. Warm up cont'd. Usual strides, stretches, and such.

Running race (Gee Gees XC Camp) 17:20 [4] 4.0 km (4:20 / km) +25m 4:12 / km
shoes: Mizuno Wave Hitogami 4

Gee Gees XC Training Camp: Day 5. TIME TRIAL! We weren't allowed to use a watch and we had to predict our times and then see who was the closest at the end. My prediction was 16:40... offical time was 17:20... the course was a little rocky with a few hills. Didn't run as well as I wanted to but not too bad after coming off of triathlon season.

Running warm up/down (Gee Gees XC Camp) 4:00 [1] 0.64 km (6:16 / km) +7m 5:56 / km
shoes: Mizuno Wave Hitogami 4

Gee Gees XC Training Camp: Day 5. Very easy and short warm down after the time trial so that we could head back to base camp to eat and warm up.

Thursday Aug 31 #

7 AM

Running (Gee Gees XC Camp) 20:05 [1] 3.66 km (5:29 / km) +26m 5:18 / km
shoes: Mizuno Wave Hitogami 4

Gee Gees XC Training Camp: Day 4. Easy morning run with a few of the keeners (Becca, Jenn, Polina, Nic, Zyiad, Ryan, and Dean).
3 PM

YOGA (Gee Gees XC Camp) 45:00 [2]

Gee Gees XC Training Camp: Day 4. Jenn did a yoga session with us at the camp today.
4 PM

Core/Strength (Gee Gees XC Camp) 24:00 [4]

Gee Gees XC Training Camp: Day 4. Everyone picked an exercise to do for 1 min.

Wednesday Aug 30 #

11 AM

Swimming (Gee Gees XC Camp) 21:30 [2]

Gee Gees XC Training Camp: Day 3. After driving up to Lac Phillipe in the Gats for our camping portion of the training camp, we did a 'pool running' workout in the water at the beach.
12 PM

Circuit (Gee Gees XC Camp) 10:00 [2]

Gee Gees XC Training Camp: Day 3. Did a team circuit on the beach. Had 4 people per team, had to run ~50m from the beach sand into the water (shallow) and do 5 jumping jacks and 5 squats in the water! My team won because we had 2 triathletes on our team (Me and Sam)! Woot woot! :)
5 PM

Running (Gee Gees XC Camp) 42:06 [1] 6.85 km (6:09 / km) +132m 5:37 / km
shoes: Mizuno Wave Hitogami 4

Gee Gees XC Training Camp: Day 3. Easy run to 'Lusk Caves'. The terrain on the way there was really rocky, muddy, bumpy, and hilly! The caves themselves were AMAZING!! A 20min loop through the caves where at some points you had to walk in a squat position and some points where the water was up to your chest... freezing water too! Super cool!
6 PM

Running (Gee Gees XC Camp) 24:02 [3] 4.72 km (5:05 / km) +54m 4:49 / km
shoes: Mizuno Wave Hitogami 4

Gee Gees XC Training Camp: Day 3. Workout back from the caves. Approximately 5mins easy and then 5 sets of the following (10mins total):
5 x (40s tempo, 20s jog, 20s tempo, 40s jog). And then jogging the rest of the way back.

Tuesday Aug 29 #

7 AM

Running warm up/down (Gee Gees XC Camp) 16:28 [1] 3.23 km (5:06 / km) +20m 4:57 / km
shoes: Mizuno Wave Hitogami 4

Gee Gees XC Training Camp: Day 2. Easy warm up with the gang.

Dynamics warm up/down (Gee Gees XC Camp) 15:00 [1]
shoes: Mizuno Wave Hitogami 4

Gee Gees XC Training Camp: Day 2. Warm up cont'd.
8 AM

Running tempo (Gee Gees - XC Camp) 20:00 [3] 4.41 km (4:32 / km) +4m 4:31 / km
shoes: Mizuno Wave Hitogami 4

Gee Gees XC Training Camp: Day 2.
2mins easy
8 x 1min on, 1 min off (so 16 in total) @ 3:40 or better
2 mins easy

8 - 1mins:
1. 290m, 3:28/km pace
2. 280m, 3:34/km pace
3. 240m, 3:41/km pace
4. 280m, 3:39/km pace
5. 290m, 3:29/km pace
6. 270m, 3:40/km pace
7. 280m, 3:34/km pace
8. 280m, 3:36/km pace

Running warm up/down (Gee Gees XC Camp) 5:33 [1] 0.95 km (5:51 / km) +1m 5:49 / km
shoes: Mizuno Wave Hitogami 4

Gee Gees XC Training Camp: Day 2. Short and easy warm down.

Core/Strength (Gee Gees XC Camp) 15:00 [3]
shoes: Mizuno Wave Hitogami 4

Gee Gees XC Training Camp: Day 2. Core session on the grass after the workout w/ Olivia.
9 AM

Stability/Injury prevention warm up/down 10:00 [1]
shoes: Mizuno Wave Hitogami 4

Gee Gees XC Training Camp: Day 2.

Monday Aug 28 #

6 AM

Running (Gee Gees XC Camp) 28:13 [1] 5.7 km (4:57 / km) +3m 4:56 / km
shoes: Mizuno Wave Hitogami 4

Gee Gees XC Training camp: Day 1. Met up on campus, ran down to Strathcona park and then did a 24' run, intro games, and stretching. Great to see the gang again! :D
6 PM

Circuit (Gee Gees XC camp) 40:00 [3]
shoes: Mizuno Wave Hitogami 4

Day 1 cont'd. Went to the HPC on campus (High Performance Centre) and got a killer circuit workout from Liv and Scott.... ready for bed!

Sunday Aug 27 #

10 AM

Cycling tempo (SJAM) 1:00:01 [3] 31.45 km (1:54 / km) +2m 1:54 / km
shoes: Bontrager Hilo Triathlon Clips

Tempo ride for 60' along the SJAM.
11 AM

Cycling warm up/down 6:52 [1] 2.48 km (2:46 / km) +24m 2:38 / km
shoes: Bontrager Hilo Triathlon Clips

Spinning out the legs on the way back home.
12 PM

CrossFit (circuit) 12:00 [4]
shoes: Mizuno Wave Hitogami 4

Was supposed to do 3 sets but legs were hurtin' so only did 1... I know I'm such a slacker!

3 minutes of: 10 push ups, 10 crunches, 10 burpees, 10 bicycles
1 min rec.
2 x 200m sprints w/ jog backs (32s, 34s)
3 minutes of: 10 Hover crunches, 10 pulse lunges @, 10 MC's, 10 X-Jumps
1 min rec.
2 x 200m sprints w/ jog backs (33s, 36s)

Pretty happy with those 200's :)

Running warm up/down 5:27 [1] 1.0 km (5:27 / km) +2m 5:23 / km
shoes: Mizuno Wave Hitogami 4

Short jog to flush out the legs after those sprints.
1 PM

Spinning warm up/down 36:27 [1]
shoes: Saucony Mirage 4 (purple ones)

More flushing out the legs.

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