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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: NatKawam

In the 7 days ending Dec 2, 2017:

activity # timemileskm+m
  Running5 1:47:22 14.14(7:35) 22.76(4:43) 17
  Core/Strength3 45:00
  Stability/Injury prevention2 30:00
  Dynamics2 15:00
  Total7 3:17:22 14.14 22.76 17

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Saturday Dec 2, 2017 #

3 PM

Core/Strength 15:00 [3]

Thursday Nov 30, 2017 #

4 PM

Core/Strength 20:00 [3]

Wednesday Nov 29, 2017 #

7 PM

Running warm up/down (Gee Gees Track) 13:48 [1] 2.4 km (5:45 / km)
shoes: Adizero Adios 3

Easy 6 laps for warm up.

Running warm up/down (Gee Gees Track) 1:00 [2] 0.3 km (3:20 / km)
shoes: Adizero Adios 3

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

Dynamics warm up/down (Gee Gees Track) 5:00 [1]
shoes: Adizero Adios 3

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) 45 [2] 0.18 km (4:10 / km)
shoes: Adizero Adios 3

Warm up cont'd. 3 x 60m accelerations w/ 15s rest in between.

Running tempo (Gee Gees Track) 10:00 [3] 2.3 km (4:21 / km)
shoes: Adizero Adios 3

Workout part 1. 10 minute threshold/half marathon pace.

Running intervals (Gee Gees Track) 10:40 [3] 3.0 km (3:33 / km)
shoes: Adizero Adios 3

5 x 600m @ 2:10 w/ up to the 4min mark of recovery. For example if you ran the 600 in 2mins, you would get 2mins rest.
1. 2:08
2. 2:07
3. 2:10
4. 2:09
5. 2:10
8 PM

Running warm up/down (Gee Gees Track) 9:53 [1] 1.6 km (6:11 / km)
shoes: Adizero Adios 3

4 easy cool down laps.

Core/Strength (Gee Gees Track) 10:00 [3]
shoes: Adizero Adios 3

COMMIT TO THE CORE!!!

Stability/Injury prevention (Gee Gees Track) 15:00 [2]
shoes: Adizero Adios 3

Tuesday Nov 28, 2017 #

3 PM

Running 20:31 [1] 4.32 km (4:45 / km) +17m 4:39 / km
shoes: Mizuno Wave Inspire 12

Easy run back from the bank.

Monday Nov 27, 2017 #

5 PM

Running (Gee Gees Track) 12:46 [1] 2.4 km (5:19 / km)
shoes: Adizero Adios 3

Easy warm up - 6 laps of the track.

Running warm up/down (Gee Gees Track) 1:00 [3] 0.48 km (2:04 / km)
shoes: Adizero Adios 3

1min tempo run out - warm up cont'd.

Dynamics warm up/down (Gee Gees Track) 10:00 [1]
shoes: Adizero Adios 3

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) 47 [1] 0.18 km (4:21 / km)
shoes: Adizero Adios 3

3 x 60m accels warm up cont'd.
6 PM

Running intervals (Gee Gees Track) 11:30 [3] 3.2 km (3:36 / km)
shoes: Adizero Adios 3

16 x 200m w/ 30s rest @ 41-43s.

Running warm up/down (Gee Gees Track) 14:42 [1] 2.4 km (6:07 / km)
shoes: Adizero Adios 3

Easy warm down - 6 laps.

Stability/Injury prevention (Gee Gees Track) 15:00 [2]
shoes: Adizero Adios 3

Leg exercises/injury prevention.

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