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Training Log Archive: NatKawam

In the 7 days ending Sep 9:

activity # timemileskm+m
  Running9 3:41:11 29.17(7:35) 46.95(4:43) 78
  Spinning2 1:00:00
  Dynamics3 40:00
  YOGA2 35:00
  Stability/Injury prevention1 10:00
  Total11 6:06:11 29.17 46.95 78

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Saturday Sep 9 #

9 AM

Running warm up/down (Gee Gees XC) 16:19 [1] 2.83 km (5:46 / km) +17m 5:36 / km
shoes: Mizuno Wave Hitogami 4

Easy warm up with Christina, Madi, Becca, Sam, and Tara (and my wireless speaker - blasting some power songs to get pumped for the testing). :)
10 AM

Dynamics warm up/down (Gee Gees XC) 20:00 [1]
shoes: Mizuno Wave Hitogami 4

Warm up cont'd. Usual meet warm up routine.

Running race (Team Testing - uOttawa XC) 24:04 [4] 6.0 km (4:01 / km)
shoes: Mizuno Wave Hitogami 4

For the vets, our team testing workout was:
3k (12:05-12:20), 2min rest, 2k (7:40-7:50, 2min rest, 1k (3:45 or better).
Nailed the 3k, was 10s off the 2k, and the 1k was just crap... but I still made it into Ray's group because overall, I was the 6th vet for the ladies. Some of the girls only ran the 1 and the 3 and took the 2 off because they were falling off the lead pack, but the 7 of us "main" vets had to run all 3. Overall, happy with my times, especially since I'm still coming off of tri season.
11 AM

Running warm up/down (Gee Gees XC) 6:12 [1] 1.11 km (5:35 / km) +1m 5:34 / km
shoes: Mizuno Wave Hitogami 4

3 laps of their-field barefoot running.

YOGA warm up/down (Gee Gees XC) 20:00 [1]

Jenn led another awesome YOGA sesh.

Friday Sep 8 #

Note
(rest day)

REST DAY. Team testing tomorrow, so Ray said to take the day off and just do some light stretching.

Thursday Sep 7 #

Spinning 30:00 [2]

Wednesday Sep 6 #

5 PM

Running warm up/down (uOttawa XC - Ray Training) 13:24 [1] 2.71 km (4:56 / km) +16m 4:48 / km
shoes: Mizuno Wave Hitogami 4

Easy warm up loop with the gang.

Dynamics warm up/down (uOttawa XC - Ray Training) 10:00 [1]
shoes: Mizuno Wave Hitogami 4

Warm up cont'd. Usual drills.

Running warm up/down (uOttawa XC - Ray Training) 1:01 [3] 0.28 km (3:34 / km)
shoes: Mizuno Wave Hitogami 4

Warm up cont'd. The 1min tempo run out.

Running tempo (uOttawa XC - Ray Training) 6:10 [4] 1.7 km (3:38 / km)
shoes: Mizuno Wave Hitogami 4

Workout. Part 1:
2 x 800m @ hard tempo (3:06 range) w/ rest between each.
6 PM

Running tempo (uOttawa XC - Ray Training) 10:01 [4] 2.55 km (3:56 / km) +4m 3:54 / km
shoes: Mizuno Wave Hitogami 4

Workout. Part 2:
2 x 5mins hard tempo on the paths w/ 2min rec. between.

Running warm up/down (uOttawa XC - Ray Training) 3:02 [3] 0.81 km (3:45 / km)
shoes: Mizuno Wave Hitogami 4

Workout. Part 3:
Finish the workout on the track with 2 x 400m @ 93s pace.

Running warm up/down (uOttawa XC - Ray Training) 8:16 [1] 1.47 km (5:36 / km)

4 loops of the in-field BAREFOOT RUNNING! :)

YOGA warm up/down (uOttawa XC - Ray Training) 15:00 [1]

Yoga w/ Jenn. :)

Tuesday Sep 5 #

6 AM

Running warm up/down (uOttawa XC - Ray Training) 12:01 [1] 2.36 km (5:05 / km) +3m 5:03 / km
shoes: Mizuno Wave Hitogami 4

Easy 12' warm up of Strathcona with the gang.

Dynamics warm up/down (uOttawa XC - Ray Training) 10:00 [1]
shoes: Mizuno Wave Hitogami 4

Warm up cont'd.

Running warm up/down (uOttawa XC - Ray Training) 1:01 [4] 0.28 km (3:36 / km)
shoes: Mizuno Wave Hitogami 4

Warm up cont'd. 1min hard tempo run out.
7 AM

Running warm up/down (uOttawa XC - Ray Training) 3:00 [1] 0.58 km (5:13 / km) +2m 5:07 / km
shoes: Mizuno Wave Hitogami 4

Warm up cont'd. Loop of the 500m loop used for the workout (grass).

Running intervals (uOttawa XC - Ray Training) 23:59 [3] 5.81 km (4:08 / km) +2m 4:07 / km
shoes: Mizuno Wave Hitogami 4

Main Workout:
1km at race pace on the 500m loop (grass)
1min rest
16mins light tempo (~4:15-4:20 pace)
1 min rest
1km at race pace on the 500m loop (grass)

Running (uOttawa XC - Ray Training) 7:15 [2] 1.21 km (6:00 / km)
shoes: Mizuno Wave Hitogami 4

3 x 200m fast w/ jog backs (so really 6 x 200m).

Running warm up/down (uOttawa XC - Ray Training) 5:51 [1] 1.09 km (5:23 / km)
shoes: Mizuno Wave Hitogami 4

1km warm down.

Stability/Injury prevention warm up/down (uOttawa XC - Ray Training) 10:00 [1]
shoes: Mizuno Wave Hitogami 4

Monday Sep 4 #

8 PM

Spinning 30:00 [2]

Sunday Sep 3 #

10 AM

Running long (Gee Gees XC Training) 1:09:02 [1] 14.0 km (4:56 / km) +16m 4:54 / km
shoes: Mizuno Wave Hitogami 4

Long run with the uottawa gals. 7k out and 7k back from Montpetit on campus along the canal. Got a free breakfast when we were done because of frosh week (aka we kinda just took a bunch of food... shhhhh).
12 PM

Running (commuting) 10:33 [1] 2.15 km (4:55 / km) +17m 4:44 / km
shoes: Mizuno Wave Hitogami 4

Didn't feel like waiting forever for the bus so I just ran home from one of the stops along Carling.

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