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Training Log Archive: NatKawam

In the 7 days ending Sep 16:

activity # timemileskm+m
  Running8 3:35:12 27.15(7:56) 43.69(4:56) 271
  CrossFit1 1:00:00
  Dynamics3 40:00
  YOGA2 30:00
  Stretching2 25:00
  Core/Strength1 10:00
  Total11 6:20:12 27.15 43.69 271

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Saturday Sep 16 #

12 PM

Running warm up/down (Gee Gees XC) 10:00 [1] 1.85 km (5:24 / km) +20m 5:08 / km
shoes: Mizuno Wave Hitogami 4

Warm up run with the XC girls.

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

Warm up cont'd.

Running race (Gee Gees XC) 18:30 [4] 4.0 km (4:38 / km) +90m 4:09 / km
shoes: Saucony Kilkenny XC5 Spikes

First XC race of the season at mcGill. 4k w/ lots of hills... didn't go well at all!! Got spiked a bit... :( and the weather was sooooooo hot out!!!!
1 PM

Running warm up/down (Gee Gees XC) 8:30 [1] 1.5 km (5:40 / km)
shoes: Mizuno Wave Hitogami 4

Easy warm down run with the crew.

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

With Jenn!! :)

Thursday Sep 14 #

5 PM

Stretching 15:00 [1]

Wednesday Sep 13 #

5 PM

Running warm up/down (Gee Gee XC Practice - Ray) 9:08 [1] 1.61 km (5:40 / km)
shoes: Mizuno Wave Hitogami 4

Warm up from campus down to the Locks with Jenna, Alex, Graeme, Becca, and Nic.

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

Usual warm up cont'd.

Running warm up/down (Gee Gee XC Practice - Ray) 1:03 [4] 0.29 km (3:37 / km)
shoes: Mizuno Wave Hitogami 4

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

Running intervals (Gee Gee XC Practice - Ray) 16:50 [3] 4.1 km (4:06 / km) +16m 4:02 / km
shoes: Mizuno Wave Hitogami 4

4 x 1km repeats w/ 90s rest on the bike path behind parliament... Hilly!
6 PM

Running hills (Gee Gee XC Practice - Ray) 10:52 [4] 2.46 km (4:25 / km) +54m 3:59 / km
shoes: Mizuno Wave Hitogami 4

6 x hill repeats continuous. The big hill behind parliament by the Locks... so hilly!!!!

Running warm up/down (Gee Gee XC Practice - Ray) 11:36 [1] 2.02 km (5:45 / km) +23m 5:26 / km
shoes: Mizuno Wave Hitogami 4

2k warm down with the crew. There were even hills on the warm down :(

YOGA warm up/down (Gee Gee XC Practice - Ray) 15:00 [1]
shoes: Mizuno Wave Hitogami 4

Yoga sesh with Jenn.
7 PM

Running warm up/down (Gee Gee XC Practice - Ray) 8:21 [1] 1.48 km (5:39 / km) +31m 5:07 / km
shoes: Mizuno Wave Hitogami 4

Easy run back to campus.

Tuesday Sep 12 #

1 PM

CrossFit (Gee Gees XC - HPC) 1:00:00 [3]
shoes: Mizuno Wave Hitogami 4

HPC (High Performance Centre) workout on campus with the team... a lot harder than expected... butt and legs are gonna hurt tomorrow.
2 PM

Running warm up/down (Gee Gees XC practice) 10:23 [1] 2.03 km (5:06 / km) +3m 5:04 / km
shoes: Mizuno Wave Hitogami 4

Slept through my alarm for this morning's 6:20 practice so I did it on my own in the afternoon. Started off with an easy warm up from campus to strathcona.

Dynamics warm up/down (Gee Gees XC practice) 10:00 [1]
shoes: Mizuno Wave Hitogami 4

Warm up cont'd.

Running warm up/down (Gee Gees XC practice) 1:01 [3] 0.25 km (4:05 / km)
shoes: Mizuno Wave Hitogami 4

Warm up cont'd.. the 1min tempo drill.

Running tempo (Gee Gees XC practice) 26:00 [3] 6.2 km (4:12 / km) +2m 4:11 / km
shoes: Mizuno Wave Hitogami 4

Main Workout:
12mins tempo, 1min rest, 8min harder tempo, 2 mins rest, 6mins harder tempo, 2min rest.
3 PM

Running intervals (Gee Gees XC practice) 3:00 [3] 0.8 km (3:45 / km)
shoes: Mizuno Wave Hitogami 4

Workout part 2:
4 x 200m w/ equal recovery.

Running warm up/down (Gee Gees XC practice) 5:18 [1] 1.0 km (5:18 / km) +13m 4:59 / km
shoes: Mizuno Wave Hitogami 4

Easy run back to campus.

Sunday Sep 10 #

9 AM

Running long (Gee Gees XC Training) 1:14:40 [1] 14.1 km (5:18 / km) +19m 5:16 / km
shoes: Mizuno Wave Hitogami 4

Easy long run with the ottawa ladies along the canal.
10 AM

Core/Strength (continuous) 10:00 [4]
shoes: Mizuno Wave Hitogami 4

Continuous core with Becca after the long run.

Stretching warm up/down 10:00 [1]
shoes: Mizuno Wave Hitogami 4

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