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Training Log Archive: NatKawam

In the 7 days ending Sep 23, 2017:

activity # timemileskm+m
  Running5 2:39:11 20.27(7:51) 32.63(4:53) 54
  CrossFit1 1:00:00
  Dynamics3 30:00
  Stretching2 25:00
  YOGA1 15:00
  Stability/Injury prevention1 5:00
  Total8 4:54:11 20.27 32.63 54

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Saturday Sep 23, 2017 #

1 PM

Running warm up/down (Gee Gees XC) 11:00 [1] 2.22 km (4:58 / km)
shoes: Mizuno Wave Hitogami 4

Did the workout on my own because I wanted to sleep in a little longer. SO.HOT.OUT.

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

Warm up cont'd.

Running warm up/down (Gee Gees XC) 1:01 [3] 0.27 km (3:46 / km)
shoes: Mizuno Wave Hitogami 4

Tempo 1min warm up cont'd.

Running intervals (Gee Gees XC) 26:20 [3] 5.88 km (4:29 / km) +3m 4:28 / km
shoes: Mizuno Wave Hitogami 4

Main workout... didn't feel that great...
1km, 30s rest, 18mins, 1min rest, 1km

Running warm up/down (Gee Gees XC) 5:27 [1] 1.0 km (5:26 / km) +13m 5:06 / km
shoes: Mizuno Wave Hitogami 4

Easy warm down.
2 PM

Stability/Injury prevention warm up/down 5:00 [1]

Friday Sep 22, 2017 #

Note
(sick)

8 PM

Stretching 15:00 [1]

Tuesday Sep 19, 2017 #

6 AM

Running warm up/down (Gee Gees XC - Ray) 12:05 [1] 2.29 km (5:17 / km) +1m 5:17 / km
shoes: Mizuno Wave Hitogami 4

Easy warm up with the crew.

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

Usual dynamics/warm up cont'd.

Running warm up/down (Gee Gees XC - Ray) 1:01 [3] 0.26 km (3:51 / km)
shoes: Mizuno Wave Hitogami 4

Warm up cont'd. 1min tempo.
7 AM

Running intervals (Gee Gees XC - Ray) 19:30 [3] 4.8 km (4:04 / km)
shoes: Mizuno Wave Hitogami 4

12 x 400m on 2min cap (therefore if you ran 90s, you got 30s rest).

Running warm up/down (Gee Gees XC - Ray) 15:07 [1] 2.79 km (5:25 / km)
shoes: Mizuno Wave Hitogami 4

Easy warm down with Jenn, Sam, and Dean.

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

Yoga w/ Jenn :)
1 PM

CrossFit (Gee Gees XC - HPC) 1:00:00 [3]
shoes: RC1400V2 new balance

Back at the HPC (High Performance Centre) with the XC crew.
w/u: 20-30mins of activation exercises
w/o: 5 sets of the following
5 reps each side of shoulder raise with kettle bell
10 reps side lunge + squat over with kettle bell
10 v-ups

Then we did a 5 minute TABATA.

w/d:
Stability/Injury prevention.

Sunday Sep 17, 2017 #

7 AM

Running warm up/down (Gee Gees XC) 15:53 [1] 2.88 km (5:31 / km) +6m 5:28 / km
shoes: Mizuno Wave Hitogami 4

Easy warm up with the girls before the army run 5k.

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

Warm up cont'd.
8 AM

Running race (Gee Gees XC) 20:27 [4] 5.08 km (4:02 / km) +24m 3:56 / km
shoes: Mizuno Wave Hitogami 4

Official result was 20:23... placed 23rd woman overall. Ran under Jennifer Dumoulin (one of my fellow gee gees XC runners) because Andy typed her name in twice instead of mine for one of them. Felt pretty good, but could have gone faster in the second half. Felt much better than McGill yesterday at least! :) Good job Gee Gees and Ravens!!! :)

Running warm up/down (Gee Gees XC) 31:20 [1] 5.15 km (6:05 / km) +7m 6:02 / km
shoes: Mizuno Wave Hitogami 4

Easy warm down with the whole group.

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

Legs = Sore.

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