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Training Log Archive: NatKawam

In the 7 days ending Jan 27:

activity # timemileskm+m
  Cycling (Trainer/Zwift)4 3:44:42 84.69(2:39) 136.3(1:39) 1115
  Running3 1:41:13 13.46(7:31) 21.66(4:40) 33
  Swimming2 1:05:00 0.87 1.4
  Stability/Injury prevention1 10:00
  Strength1 5:00
  Total10 6:45:55 99.02 159.36 1148

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Saturday Jan 27 #

9 AM

Cycling (Trainer/Zwift) race (Zwift - Cervélo Canada Cu) 1:16:12 [4] 49.6 km (1:32 / km) +203m 1:30 / km
shoes: Bontrager Hilo Triathlon Clips

Cervélo Canada Cup Stage 3 - A Group this morning. Woke up literally 30mins before the race... ooooppps (guess I slept through my alarm). The course was 4-laps of the Volcano Flat loop with not too much climb which was nice. Finished 164th out of about 500! :) This field was much bigger than the others since it was in the morning and not late at night like the other two I've done so far. Started off in 268th then moved into a pack around 230th, then made it up to the 200th pack group, and then just went for it and stayed with the 170-160th group. Solid ride.

Friday Jan 26 #

10 AM

Running (HPC uOttawa Treadmill ) 15:00 [2] 3.2 km (4:41 / km)
shoes: Adizero Adios 3

Short and sweet treadmill run... the legs are killin after last nights race... ouff

Thursday Jan 25 #

1 PM

Running intervals (HPC uOttawa Treadmill) 40:00 [3] 8.45 km (4:44 / km)
shoes: Adizero Adios 3

w/u:
12 mins easy (6:20/km)

w/o:
6 x kenyans (2 @ 4:33/km, 2 @ 4:17/km, 2 @4:08/km)
3 mins easy walking
5 x 50s @ 3:43/km w/ equal rest @ walking pace

w/d:
5 mins easy @ 6:40/km
2 PM

Stability/Injury prevention warm up/down (HPC) 10:00 [1]
shoes: Adizero Adios 3

Rolling and stretching.
10 PM

Cycling (Trainer/Zwift) race (Cervélo Canada Cup) 1:32:04 [4] 52.1 km (1:46 / km) +639m 1:40 / km
shoes: Bontrager Hilo Triathlon Clips

Cervélo Canada Cup A Group - Stage 2. 10pm race on Zwift tonight and boy oh boy was it a tough one! My goal was to finish top 40, but I finished top 30 instead!! Woot woot! Now time for bed and an 8:30am lecture...

Wednesday Jan 24 #

11 AM

Swimming (uOttawa-25m pool) 30:00 [3] 1.4 km (21:26 / km)

300 w/u, 2 ladder sets, 50 kick, 4 x 50 drill IM order, 4 x 25 fast, 200 w/d + 50 dolphin dives

Tuesday Jan 23 #

9 PM

Cycling (Trainer/Zwift) race (Zwift Race) 28:12 [4] 18.4 km (1:32 / km) +60m 1:30 / km
shoes: Bontrager Hilo Triathlon Clips

Sprint Zwift race.
10 PM

Cycling (Trainer/Zwift) (Zwift - London loop) 28:14 [3] 16.2 km (1:45 / km) +213m 1:38 / km
shoes: Bontrager Hilo Triathlon Clips

Wanted a bit more speed work and climb work after the sprint race so did the London course on Zwift with the big hill.

Strength (Push Ups) 5:00 [3]

70 push ups done in intervals with minimal rest.

Monday Jan 22 #

7 AM

Swimming (and coaching) 35:00 [1]

Coached Jenn and Neri (track buddies) in the pool today since they’re both injured and wanted to learn how to make swimming NOT boring ... luckily I was able to help and they found it way more enjoyable than the dreaded pool running. Did a bunch of kick, drills, pull, and speed work with them all while working on technique... a good review for me too :) if anyone needs a swim coach/wants to learn how to swim, lemme know :)

Sunday Jan 21 #

11 AM

Running 46:13 [3] 10.01 km (4:37 / km) +33m 4:33 / km
shoes: N2 1080V2 New Balance

So warm out!!

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