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Training Log Archive: NatKawam

In the 7 days ending Nov 11, 2017:

activity # timemileskm+m
  Running6 2:38:20 20.68(7:39) 33.28(4:45) 70
  Swimming1 30:00
  Core/Strength1 20:00
  Stability/Injury prevention1 10:00
  Dynamics2 10:00
  Total9 3:48:20 20.68 33.28 70

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Saturday Nov 11, 2017 #

8 AM

Running warm up/down 5:23 [1] 1.1 km (4:53 / km)
shoes: Mizuno Wave Hitogami 4

Easy run from campus to Strathcona to meet up with Jenn and Robbie (the dog not the person) for our team workout; everyone else was to chicken to run in the cold.
9 AM

Running warm up/down 15:00 [1] 3.01 km (4:59 / km) +3m 4:58 / km
shoes: Mizuno Wave Hitogami 4

Easy 15' warm up with Jenn an Robbie along the bike path by Strathcona Park.

Running tempo 35:00 [3] 7.45 km (4:42 / km) +21m 4:38 / km
shoes: Mizuno Wave Hitogami 4

1/2 marathon tempo for 35' with a few pick ups here and there; incorporating hills and trying to maintain overall pace.

Running warm up/down 4:47 [2] 1.03 km (4:38 / km) +5m 4:31 / km
shoes: Mizuno Wave Hitogami 4

Warm down (although it was faster than a warm down should be)... did some walking after too though.

Friday Nov 10, 2017 #

9 AM

Running warm up/down 12:01 [1] 2.4 km (5:00 / km) +6m 4:56 / km
shoes: Mizuno Wave Hitogami 4

Easy warm up... a literal warm up! SO COLD!!!

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

Usual dynamics but cut it short to get running.

Running warm up/down 5:50 [1] 1.1 km (5:18 / km) +5m 5:11 / km
shoes: Mizuno Wave Hitogami 4

Easy warm down.
10 AM

Running intervals 14:44 [3] 3.26 km (4:31 / km) +1m 4:31 / km
shoes: Mizuno Wave Hitogami 4

Workout part 1: Continuous
a mile @ XC race pace, 4 mins tempo (half marathon pace), 4 mins jog

Running intervals 8:00 [3] 1.79 km (4:29 / km)
shoes: Mizuno Wave Hitogami 4

Workout part 2: continuous
4 x (1min tempo, 30s hard, 30s easy)

SO WINDY! I couldn't get any speed!
1 PM

Swimming 30:00 [1]

Swimming w/ Becca @ uOttawa pool. Made up a workout for us and taught her how to do a flip turn! She may be faster than me in running but I'm way faster than her in the pool!
100 w/u
ladder set: 25-5-75-100-100-75-50-25
4 x 50 kick
4 x 25 fly kick no board
50 easy warm down
2 PM

Core/Strength (HPC) 20:00 [2]

Becca and I went to the HPC after swimming to do a bit of core.

Thursday Nov 9, 2017 #

8 AM

Running 12:19 [1] 2.5 km (4:56 / km) +1m 4:55 / km
shoes: Mizuno Wave Hitogami 4

Easy warm up.

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

Warm up cont'd.
9 AM

Running tempo 35:01 [3] 7.71 km (4:32 / km) +12m 4:30 / km
shoes: Mizuno Wave Hitogami 4

Tempo workout.
10' @ 10k-15k tempo, 20' @ marathon tempo, 5' @ half marathon tempo

Running warm up/down 10:15 [1] 1.92 km (5:20 / km) +16m 5:07 / km
shoes: Mizuno Wave Hitogami 4

Easy warm down.
10 AM

Stability/Injury prevention warm up/down 10:00 [1]

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