Training Log Archive: Nat and the HatIn the 7 days ending Sep 21, 2015:
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Sunday Sep 20, 2015 #
10 AM
Orienteering race (march highlands) 1:03:44 [2] 5.94 km (10:44 / km) +12m 10:38 / km
shoes: Mizuno Wave Inspire 11
March Highlands Fall 2015 B-meet. Did the intermediate, but didn't clear the course cause I was still feeling a bit wobbly and tired from being sick this past whole week. Did not have a good race at all... wiped out a few times and rolled over on my ankle a few time too... obviously my coordination was off today... but it was good exercise and the weather was beautiful!
Running warm up/down 10:00 [1]
shoes: Mizuno Wave Inspire 11
Easy warm up with Dad along the road and in the woods.
Saturday Sep 19, 2015 #
9 AM
Running (x-country coaching) 30:00 [1]
shoes: Mizuno Wave Inspire 11
Coaching/working the x-country program with the Lions kids (from 9:00-10:30). Today we did about a 1K warm up and then some drills, sprints, accels, A's, relays, arms, pace, and then about a 1K warm down. I led most of the workout today. I ran with them for the warm up/down, did the warm up routine with them (dynamics + sprints) I taught the arms, pace and some of the technical.
11 AM
Core/Strength 10:00 [2]
shoes: Mizuno Wave Inspire 11
w/u:
1:30 minutes non stop.
w/o:
- 2 minutes non stop fast
- 100 turns afap (did it in 40sec.)
- 15 criss-cross turns
- 20 "boxing skips"
- 10 1 legged skips on each side
w/d:
2 minutes easy.
1:30 minutes non stop.
w/o:
- 2 minutes non stop fast
- 100 turns afap (did it in 40sec.)
- 15 criss-cross turns
- 20 "boxing skips"
- 10 1 legged skips on each side
w/d:
2 minutes easy.
10 PM
Core/Strength (crunches) 25:00 [2]
w/u:
A few minutes of stretching.
w/o:
NON-STOP CRUNCHES CHALLENGE:
1. 1 minute normal crunches, 0 rest
2. 1 minute normal + cross + twist crunches, 0 rest
3. 1 minute pulse up crunches, 0 rest
4. 1 minute L Leg triangle + cross + twist crunches, 0 rest
5. 1 minute R Leg triangle + cross + twist crunches, 0 rest
6. 1 minute hover crunches, 0 rest
7. 1 minute hover legs crossed + cross + twist crunches, 0 rest
8. 1 minute reverse crunches, 0 rest
9. 1 minute L side crunches, 0 rest
10. 1 minute R side crunches, 0 rest
11. 1 minute Scissor crunches, 0 rest
12. 1 minute Lotus crunches, 0 rest
13. 1 minute bicycle crunches, 0 rest
14. 1 minute oblique crunches, 0 rest
15. 1 minute drop crunches, 0 rest
w/d:
A few minutes of stretching.
A few minutes of stretching.
w/o:
NON-STOP CRUNCHES CHALLENGE:
1. 1 minute normal crunches, 0 rest
2. 1 minute normal + cross + twist crunches, 0 rest
3. 1 minute pulse up crunches, 0 rest
4. 1 minute L Leg triangle + cross + twist crunches, 0 rest
5. 1 minute R Leg triangle + cross + twist crunches, 0 rest
6. 1 minute hover crunches, 0 rest
7. 1 minute hover legs crossed + cross + twist crunches, 0 rest
8. 1 minute reverse crunches, 0 rest
9. 1 minute L side crunches, 0 rest
10. 1 minute R side crunches, 0 rest
11. 1 minute Scissor crunches, 0 rest
12. 1 minute Lotus crunches, 0 rest
13. 1 minute bicycle crunches, 0 rest
14. 1 minute oblique crunches, 0 rest
15. 1 minute drop crunches, 0 rest
w/d:
A few minutes of stretching.
Friday Sep 18, 2015 #
Note
(sick)
Getting better but still a little under the weather.
9 PM
Core/Strength (crunches) 35:00 [2]
w/u:
A few minutes of stretching.
w/o:
NON-STOP CRUNCHES CHALLENGE:
1. 1 minute normal crunches, 0 rest
2. 1 minute normal + cross + twist crunches, 0 rest
3. 1 minute pulse up crunches, 0 rest
4. 1 minute L Leg triangle + cross + twist crunches, 0 rest
5. 1 minute R Leg triangle + cross + twist crunches, 0 rest
6. 1 minute hover crunches, 0 rest
7. 1 minute hover legs crossed + cross + twist crunches, 0 rest
8. 1 minute reverse crunches, 0 rest
9. 1 minute L side crunches, 0 rest
10. 1 minute R side crunches, 0 rest
11. 1 minute Scissor crunches, 0 rest
12. 1 minute Lotus crunches, 0 rest
13. 1 minute bicycle crunches, 0 rest
14. 1 minute oblique crunches, 0 rest
15. 1 minute drop crunches, 0 rest
w/d: 10 minutes of stretching.
A few minutes of stretching.
w/o:
NON-STOP CRUNCHES CHALLENGE:
1. 1 minute normal crunches, 0 rest
2. 1 minute normal + cross + twist crunches, 0 rest
3. 1 minute pulse up crunches, 0 rest
4. 1 minute L Leg triangle + cross + twist crunches, 0 rest
5. 1 minute R Leg triangle + cross + twist crunches, 0 rest
6. 1 minute hover crunches, 0 rest
7. 1 minute hover legs crossed + cross + twist crunches, 0 rest
8. 1 minute reverse crunches, 0 rest
9. 1 minute L side crunches, 0 rest
10. 1 minute R side crunches, 0 rest
11. 1 minute Scissor crunches, 0 rest
12. 1 minute Lotus crunches, 0 rest
13. 1 minute bicycle crunches, 0 rest
14. 1 minute oblique crunches, 0 rest
15. 1 minute drop crunches, 0 rest
w/d: 10 minutes of stretching.
Thursday Sep 17, 2015 #
Note
(sick)
Still a little under the weather.
9 PM
Core/Strength (legs) 1:00:00 [2]
w/u:
10 minutes of spinning.
w/o: HIGH - LOW sets
1) Leg extensions:
Set 1- High: 25 reps w/ 20lbs, Low: 5 reps w/ 40lbs
Set 2- High: 25 reps w/ 20lbs, Low: 5 reps w/ 40lbs
Set 3- High: 25 reps w/ 20lbs, Low: 5 reps w/ 40lbs
2) Leg curls:
Set 1- High: 25 reps w/ 20lbs, Low: 5 reps w/ 40lbs
Extra: High resistance spinning for a few minutes non-stop.
w/d:
10 minutes of easy spinning.
10 minutes of spinning.
w/o: HIGH - LOW sets
1) Leg extensions:
Set 1- High: 25 reps w/ 20lbs, Low: 5 reps w/ 40lbs
Set 2- High: 25 reps w/ 20lbs, Low: 5 reps w/ 40lbs
Set 3- High: 25 reps w/ 20lbs, Low: 5 reps w/ 40lbs
2) Leg curls:
Set 1- High: 25 reps w/ 20lbs, Low: 5 reps w/ 40lbs
Extra: High resistance spinning for a few minutes non-stop.
w/d:
10 minutes of easy spinning.
Wednesday Sep 16, 2015 #
Note
(sick)
Still Sick...!!
Tuesday Sep 15, 2015 #
Note
(sick)
Still sick