Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: NatKawam

In the 7 days ending Dec 9:

activity # timemileskm+m
  Running10 4:14:41 32.62(7:49) 52.49(4:51) 33
  Spinning1 54:00
  Stability/Injury prevention3 45:00
  Core/Strength3 42:00
  Dynamics3 35:00
  Total14 7:10:41 32.62 52.49 33

«»
1:27
0:00
» now
SuMoTuWeThFrSa

Saturday Dec 9 #

9 AM

Running warm up/down (Gee Gees Track) 12:34 [1] 2.4 km (5:14 / km)
shoes: Adizero Adios 3

6 easy warm up laps.
10 AM

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

Running warm up/down (Gee Gees Track) 1:01 [3] 0.3 km (3:23 / km)
shoes: Adizero Adios 3

1' tempo run out.

Running warm up/down (Gee Gees Track) 35 [3] 0.18 km (3:14 / km)
shoes: Adizero Adios 3

3 x 60m accels.

Running intervals (Gee Gees Track) 19:31 [3] 5.0 km (3:54 / km)
shoes: Adizero Adios 3

5 x 1km w/ 2' rest in between @ 3k-5k pace.
1. 3:47
2. 3:50
3. 3:50
4. 3:59
5. 3:57
11 AM

Running intervals (Gee Gees Track) 2:22 [4] 0.8 km (2:57 / km)
shoes: Adizero Adios 3

4 x 200m @ RPE 4 w/ walk backs.

Running warm up/down (Gee Gees Track) 9:14 [1] 1.6 km (5:46 / km)
shoes: Adizero Adios 3

4 easy laps for warm down.

Stability/Injury prevention warm up/down (Gee Gees Track) 10:00 [1]

Friday Dec 8 #

3 PM

Spinning intervals (RPE 4) 54:00 [4]

10 mins warm up
30-30-1-1-2-2-3-2-2-1-1-30-30 hard intervals RPE 4
10 mins warm down
4 PM

Core/Strength 10:00 [3]

3 x (10 knee crunches, 14 leg lifts)
45 crunches, 18 leg raises, 40s plank
50 crunches, 20 leg raises, 45s plank

Thursday Dec 7 #

Note
(rest day)

STUDY STUDY STUDY! Exam #1 tomorrow! :)

Wednesday Dec 6 #

4 PM

Core/Strength 7:00 [3]

3 x (30s plank, 20 mountain climbers)
40 crunches, 16 leg raises, 35s plank
7 PM

Running warm up/down (Gee Gees Track) 11:03 [1] 2.0 km (5:32 / km)
shoes: Adizero Adios 3

5 easy warm up laps.

Dynamics warm up/down (Gee Gees Track) 15:00 [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
Other

Running intervals (Gee Gees Track) 25:41 [3] 6.4 km (4:01 / km)
shoes: Adizero Adios 3

4 x a mile w/ 90s rest after each... didn't get the exact splits but Laura did. It was supposed to be 5 miles but I had to dropped out for the 4th and then re-joined Laura for the 5th.
6:24
6:16
6:24
6:20
8 PM

Running warm up/down (Gee Gees Track) 8:59 [1] 1.6 km (5:37 / km)
shoes: Adizero Adios 3

4 easy laps cool down.

Stability/Injury prevention warm up/down (Gee Gees Track) 15:00 [2]

Tuesday Dec 5 #

1 PM

Running tempo 33:16 [3] 7.24 km (4:36 / km) +3m 4:35 / km
shoes: Mizuno Wave Inspire 12

1/2 marathon tempo.
4 PM

Core/Strength 25:00 [3]

3 x (20s plank, 8 Mountain Climbers)
3 x (6 knee crunches, 10 leg raises)
3 x (30s plank, 10 Mountain Climbers)
3 x (12 knee crunches, 12 leg raises)
15 crunches, 6 leg raises, 10s plank
20 crunches, 8 leg raises, 15s plank
25 crunches, 10 leg raises, 20s plank
30 crunches, 12 leg raises, 25s plank
35 crunches, 14 leg raises, 30s plank

Monday Dec 4 #

5 PM

Running warm up/down (Gee Gees Track) 12:36 [1] 2.4 km (5:15 / km)
shoes: Adizero Adios 3

6 easy laps of the track.

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

Tempo run out for 1min.

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 ) 39 [2] 0.18 km (3:37 / km)
shoes: Adizero Adios 3

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

Running intervals (Gee Gees Track) 7:40 [3] 1.9 km (4:02 / km)
shoes: Adizero Adios 3

Workout Part 1:
4 x (300m fast, 100 float) and then one 300m at 3k pace at the end.
1:01, 28
1:05, 30
1:08, 29
1:11, 30
1:13

5 mins rest before the next part.

Running intervals (Gee Gees Track) 6:09 [3] 1.8 km (3:25 / km)
shoes: Adizero Adios 3

Workout Part 2:
2 x (400, 300, 200) w/ equal jog backs.
1:23, 1:05, 42s
1:24, 59s, 36s

Running warm up/down (Gee Gees Track) 2:48 [1] 0.4 km (7:00 / km)
shoes: Adizero Adios 3

Easy warm down between sets.

Running intervals (Gee Gees Track) 1:27 [3] 0.45 km (3:13 / km)
shoes: Adizero Adios 3

Workout Part 3:
3 x 150 (broken down into 50 fast, 50 float, 50 faster) w/ walk backs.
31
29
27

Running intervals (Gee Gees Track) 31 [3] 0.2 km (2:35 / km)
shoes: Adizero Adios 3

Workout Part 4:
2 x 100m w/ walk backs.
1. 16s
2. 15s
7 PM

Running warm up/down (Gee Gees Track) 9:58 [1] 1.6 km (6:14 / km)
shoes: Adizero Adios 3

4 laps easy warm down.

Stability/Injury prevention warm up/down (Gee Gees Track) 20:00 [1]

Sunday Dec 3 #

9 AM

Running long (Canal ) 1:27:37 [1] 15.74 km (5:34 / km) +30m 5:31 / km
shoes: Mizuno Wave Inspire 12

Easy Long Run with Rach and Laura along the Canal.

« Earlier | Later »