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Training Log Archive: Nat and the Hat

In the 7 days ending Oct 21, 2017:

activity # timemileskm+m
  Running7 3:33:00 28.61(7:27) 46.05(4:38) 94
  Core/Strength3 1:10:00
  Stretching3 55:00
  Hiking2 10:00
  Total10 5:48:00 28.61 46.05 94

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Saturday Oct 21, 2017 #

10 AM

Running warm up/down (Gee Gees XC ) 15:20 [1] 2.65 km (5:47 / km) +2m 5:46 / km
shoes: Mizuno Wave Hitogami 4

Easy warm up at the Arb.

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

Warm up cont'd.

Running warm up/down (Gee Gees XC ) 1:00 [2] 0.25 km (3:56 / km)
shoes: Mizuno Wave Hitogami 4

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

Running intervals (Gee Gees XC ) 33:00 [4] 8.0 km (4:08 / km) +1m 4:07 / km
shoes: Mizuno Wave Hitogami 4

3 x 2km @ 4:10 or better pace, 2 x 1km @ 4:00 pace w/ 2mins rest between each.
C • Great running girl! 2
12 PM

Running warm up/down (Gee Gees XC ) 5:53 [1] 0.95 km (6:12 / km) +12m 5:50 / km
shoes: Mizuno Wave Hitogami 4

Easy warm down.

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

Friday Oct 20, 2017 #

6 PM

Core/Strength (continuous) 30:00 [4]

Intense core to some pump up jams.

Core/Strength (continuous ) 15:00 [3]

Intense legs circuit.

Thursday Oct 19, 2017 #

2 PM

Running warm up/down (Gee Gees XC) 13:00 [1] 2.63 km (4:57 / km) +2m 4:56 / km
shoes: Mizuno Wave Hitogami 4

Couldn't make the workout on Wednesday so did the workout today instead (along the canal)

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

Warm up cont'd.
3 PM

Running (Gee Gees XC ) 26:33 [3] 6.08 km (4:22 / km) +1m 4:22 / km
shoes: Mizuno Wave Hitogami 4

Workout part 1:
A mile at XC race pace, 10minutes tempo (i.e. half marathon pace), 10minutes harder tempo. All continuous.

Running (Gee Gees XC ) 12:50 [3] 2.92 km (4:24 / km) +3m 4:23 / km
shoes: Mizuno Wave Hitogami 4

3 minutes rest after part 1 and then part 2...
6 mins tempo, a mile at race pace.

Hiking warm up/down (Gee Gees XC ) 5:00 [1]
shoes: Mizuno Wave Hitogami 4

Easy cool down.

Wednesday Oct 18, 2017 #

6 PM

Stretching 20:00 [1]

Tuesday Oct 17, 2017 #

4 PM

Running warm up/down (Gee Gees XC ) 13:02 [1] 2.65 km (4:55 / km) +20m 4:44 / km
shoes: Mizuno Wave Hitogami 4

Missed the workout this morning so did it on the way to work.

Running warm up/down (Gee Gees XC) 1:02 [1] 0.27 km (3:50 / km)
shoes: Mizuno Wave Hitogami 4

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

Running intervals (Gee Gees XC ) 24:02 [3] 5.58 km (4:19 / km) +31m 4:12 / km
shoes: Mizuno Wave Hitogami 4

8 Kenyans continuous. For those of you who don't know what Kenyans are (not the people) they're 2mins hard tempo, 1min float. Therefore this Kenyan workout was 24' continuous. Kenyans + running with a pack = a tough workout.
5 PM

Running warm up/down (Gee Gees XC) 9:00 [1] 1.76 km (5:08 / km)
shoes: Mizuno Wave Hitogami 4

Short cool down before the next part of the workout.

Running (Gee Gees XC) 8:00 [3] 1.83 km (4:23 / km) +6m 4:18 / km
shoes: Mizuno Wave Hitogami 4

4 x (1min tempo, 30s hard, 30s slow) continuous for a total of 8 mins. Wind was super strong along this part of the canal and running with my pack whilst doing this w/o was hard.

Hiking warm up/down 5:00 [1]
shoes: Mizuno Wave Hitogami 4

Easy walk the rest of the way to the track before work.

Monday Oct 16, 2017 #

8 PM

Stretching 20:00 [1]

Sunday Oct 15, 2017 #

12 PM

Running (Gee Gees XC) 50:18 [3] 10.48 km (4:48 / km) +16m 4:46 / km
shoes: Mizuno Wave Hitogami 4

10' easy, 30' progression, 10' easy.

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