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Training Log Archive: NatKawam

In the 7 days ending Nov 25:

activity # timemileskm+m
  Running5 2:31:06 19.34(7:49) 31.12(4:51) 56
  Circuit1 30:00
  Stability/Injury prevention2 30:00
  Dynamics2 20:00
  Stretching1 10:00
  Total7 4:01:06 19.34 31.12 56

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Wednesday Nov 22 #

7 PM

Running warm up/down (Gee Gees Track) 13:55 [1] 2.4 km (5:48 / km)
shoes: Mizuno Wave Hitogami 4

6 laps easy warm up.

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

3 x 60m accels
glutes
t-push x 5 each side
push ups x 10
jumping jacks
jump rope 30 secs
alternating superman
scorpions x 5 each side
iron cross x 5 each side
bird dog x 5 each side

Running warm up/down (Gee Gees Track) 1:00 [3] 0.3 km (3:20 / km)
shoes: Mizuno Wave Hitogami 4

1 minute tempo runout.

Running intervals (Gee Gees Track) 13:02 [3] 3.2 km (4:04 / km)
shoes: Mizuno Wave Hitogami 4

2 x a mile w/ 1min rest in between
1. 6:26
2. 6:32
8 PM

Running intervals (Gee Gees Track) 14:30 [3] 3.2 km (4:32 / km)
shoes: Mizuno Wave Hitogami 4

8 x 200m w/ 200m jog backs
1. 38
2. 38
3. 39
4. 39
5. 38
6. 38
7. 39
8. 39

Running warm up/down (Gee Gees Track) 14:21 [1] 2.4 km (5:59 / km)
shoes: Mizuno Wave Hitogami 4

Easy warm down.

Stability/Injury prevention warm up/down 15:00 [1]

Tuesday Nov 21 #

12 PM

Running 50:01 [2] 10.52 km (4:45 / km) +56m 4:38 / km
shoes: Mizuno Wave Inspire 12

50' steady run. A few icy patches along the bike path so I ran to Cassels instead and then back.
1 PM

Circuit (Resistance - Legs) 30:00 [3]
shoes: Saucony Mirage 4 (purple ones)

Circuit 1 for 7mins, 30s rest, circuit 2 for 7mins, 30s rest, circuit 1 for 7mins, 30s rest, circuit 2 for 7mins, 30s rest.

Circuit 1:
10 burpees
20 split squat jumps (10@)
24 leg ups (12@)
15 sumo squats

Circuit 2:
100 jump ropes
24 pulse lunges (12@)
30 step up & reverse lunges (15@)
15 jumping squats
2 PM

Stretching warm up/down 10:00 [1]

Cool down stretch.

Monday Nov 20 #

5 PM

Running warm up/down (Gee Gees Track) 14:53 [1] 2.4 km (6:12 / km)
shoes: Mizuno Wave Hitogami 4

Back at the track! Started off with 6 laps of the track.

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

3 x 60m accels
glutes
t-push x 5 each side
push ups x 10
jumping jacks
jump rope 30 secs
alternating superman
scorpions x 5 each side
iron cross x 5 each side
bird dog x 5 each side
6 PM

Running (Gee Gees Track) 11:02 [3] 2.7 km (4:05 / km)
shoes: Mizuno Wave Hitogami 4

4mins @ MP
4mins @ HMP
3mins @ 10KP

Running intervals (Gee Gees Track) 8:14 [4] 2.4 km (3:26 / km)
shoes: Mizuno Wave Hitogami 4

Main Workout:
2 x 400 @ 80s w/ 400m jog backs
1:17 and 1:21

4 x 300m @ 60s
1:03, 1:02, 1:03

4 x 200m @ 37-39s
36, 38, 37, 37

Running warm up/down (Gee Gees Track) 10:08 [1] 1.6 km (6:20 / km)
shoes: Mizuno Wave Hitogami 4

Easy warm down.

Stability/Injury prevention warm up/down (Gee Gees Track) 15:00 [1]
shoes: Mizuno Wave Hitogami 4

Easy recovery sesh.

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