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Training Log Archive: NatKawam

In the 7 days ending Nov 3, 2014:

activity # timemileskm+m
  Core/Strength7 5:58:07 1.86 3.0
  Orienteering3 3:54:09 11.7(20:01) 18.83(12:26)
  Hiking1 24:18 0.87(27:56) 1.4(17:21)
  Stretching1 15:00
  Total9 10:31:34 14.43 23.23

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TuWeThFrSaSuMo

Monday Nov 3, 2014 #

2 PM

Core/Strength (yoga) 1:15:00 [3]

Warmed up with "Vinyasa yoga" holding poses for 1 min each, one after the other non-stop (about 10 different poses). Main yoga was weight lifting yoga/sculpting yoga. There was also a lot of ab/core exercises included. The boss made me use heavier weights than the other girls cause lets be honest I'm a tank ;) I used 10lbs where as the other girls only used 2lbs weights :) Then we went into final relaxation for the warm-down. Fun stuff!
5 PM

Core/Strength 12:55 [4]

Abs Challenge (Day 22): No stopping!!!
95 sit ups
140 crunches
45 leg raises
85 seconds of plank
DONE!
....dead
6 PM

Stretching 15:00 [1]

Stretching; warm-down after abs workout and other exercises today.

Sunday Nov 2, 2014 #

Orienteering race 2:12:23 [3] 8.0 km (16:33 / km)

Meech Valley B-Meet: Short advanced with Dad (team Kawam)
Started of okay, completely messed up 7, couldn't find 11 for a while so we were going to skip it but decided to go up the steep side of the hill and found it almost right away, then we continued to 12 and had a solid finish. :) Could've done better but t'was a beautiful day for running! Good job Dad, thanks for a fun time! Amazing race 2016 here we come! ;) http://www.attackpoint.org/log.jsp/user_8261

2:12:23

1(206) 4:29 4:29
2(209) 3:26 7:55
3(208) 4:29 12:24
4(212) 3:40 16:04
5(211) 7:49 23:53
6(210) 5:20 29:13
7(202) 23:44 52:57
8(203) 5:35 58:32
9(204) 6:34 1:05:06
10(205) 7:46 1:12:52
11(221) 25:16 1:38:08
12(223) 8:56 1:47:04
13(213) 4:39 1:51:43
14(222) 3:42 1:55:25
15(220) 5:05 2:00:30
16(224) 7:42 2:08:12
Finish 4:11 2:12:23

Here are the results... http://ottawaoc.ca/Results/20141102_results.html

Saturday Nov 1, 2014 #

Core/Strength 11:42 [4]

Abs Challenge (Day 20):
Rest Day

Abs Challenge (Day 21)<-- this is what I did today: Non-stop
90 sit ups
130 crunches
42 leg raises
80 seconds of plank.
DONE

Hiking 24:18 [1] 1.4 km (17:21 / km)

Walk with hazel to flower hill and back.

Orienteering race (Vampire-O) 46:00 [2] 3.13 km (14:42 / km)

Vampire-O with Dad at Walter Baker in Kanata. Placed 4th, got covered in burrs, but had loads of fun! Go team Zissou!! ;) Look at Dad's log for more...http://www.attackpoint.org/log.jsp/user_8261
Here are the results: http://ottawaoc.ca/Results/20141101_results.html

Friday Oct 31, 2014 #

Core/Strength 1:15:00 [3]

Warm up: Spinning for 30 minutes and stretching. Work out: 100 triceps Pulldowns with the cables, 10 peck deck Fly's, and 15 bicep pulls with cables. Warm down: stretching and spinning. Felt good today while working out, but muscles were still tired from yesterday's testing sets. Right now I'm up to benching 170 lbs (free weight) easily for my weight lifting!!! :) Plan to be benching 200 lbs by the end of November.

Thursday Oct 30, 2014 #

Core/Strength (2nd day of testing) 1:15:00 [3]

w/u
5 minutes spinning and stretching.

w/o
Testing: I did...
Wall sit for 4 minutes (90°)
Sit and reach 11 cm
Arm flex 9cm each side
Vertical jump 29.5 cm
33 FULL push ups (nose to the floor)
Medicine ball toss 3.40m from a seated position with legs straight out in front
Stork balance for 26 seconds

w/d
Stretching and dynamics.

Wednesday Oct 29, 2014 #

Core/Strength race (first day of testing) 12:58 [4] 3.0 km (4:19 / km)

3K running test. My lower left calf muscle was somewhat sprained so I used my compression socks to run. Felt good, relaxed, but could have gone faster!! Took 2 seconds off last months testing. :)

12:58
3.00KM
4:27/KM
164 calories

L1 4:11
L2 4:38
L3 4:10

DONE!

Core/Strength 10:00 [3]

10 minutes of abs right after the running test and stretching.

Orienteering 10:16 [3] 2.06 km (4:59 / km)

w/u
Ran to the 4H loop, did a full loop once we were there and then ran into the dog park field/baseball diamond area.

10:16.7
2.06 KM
4:59 / KM
114 calories
L1 5:25
L2 4:35
L3 0:17 (0.06 KM)

Orienteering 40:00 [4] 4.79 km (8:21 / km)

w/o
"dice" game

1. Tom's choice; 1 loop of the 4H loop.
4:09.7
1.04 KM
4:00 / KM
58 cal
L1 3:57
L2 0:13 (0.04 KM)
1 minute rest

2. Stefan's choice; to the top of the hill and back.
2:59.5
0.68 KM
4:24 / KM
40 calories
L1 3:00
1 minute rest
AND
20 seconds of step ups on the benches.
2 minutes rest

3. Andrew's choice, to the second fork near the woodroffe bridge and then back along the grass by the hill.
5:43.2
1.20 KM
4:46 / KM
69 calories
L1 4:39
L2 0:07 (0.20 KM)
3 minutes rest

4. Phillip's choice; to the bridge by the transit way, back to the fork and run along the grass to the start.
4:29.4
1.02 KM
4:24 / KM
58 calories
L1 4:25
L2 0:05 (0.02 KM)
3 minutes rest

5. Cathy's choice; run to the hop of the hill, down to the bottom, back up to the top and then back to the bottom again, then run back to the start.
3:56.7
0.85 KM
4:38 / KM
49 calories
L1 3:57 (0.85 KM)
2 minutes rest

Orienteering 5:30 [2] 0.85 km (6:28 / km)

w/d

Ran from the dog park/baseball field back to the Frank Ryan park parking lot at a nice and easy pace.

5:15.7
0.85 KM
5:30 / KM
48 calories
L1 5:15 (0.85 KM)

Tuesday Oct 28, 2014 #

Core/Strength (yoga) 1:15:00 [2]

Yin Yoga.

Core/Strength (abs challenge) 10:32 [3]

Abs Challenge (Day 19):
85 sit ups
120 crunches
40 leg raises
61 seconds of plank
DONE!

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