| Location: Toronto,Canada Member Since: Dec 29, 2009 Gender: Male Goal Type: Other Running Accomplishments: Toronto Marathon 10/16/05 2:55:02
Tulsa Rte 66 Marathon 11/19/06 2:57:23
Wasaga Beach Half Marathon 09/10/06 1:18:43
St Catherines Half Marathon 10/01/06 1:18:38
Short-Term Running Goals: Use 2010 to build my Base, remain injury free
Looking for a Fall 2010 Half , of Sub 1:20 Next races: Road 2 Hope - Hamilton, ON - Half Marathon (Goal Race)
Las Vegas HM, just for fun.........
Long-Term Running Goals: Establish a significant base so in 2 years, I can run competitively in my age group. Personal: Ex-Collegiate X-C and Track guy at Oklahoma State, fell off the running wagon after graduation....started back in Feb 2003, Many injuries and set backs...having to learn the hard way, I guess ? But I have a passion for this sport and love to compete !
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Click to donate
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2277.58 | 209.02 | 168.61 | 30.04 | 2685.25 |
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| Adidas Boston Miles: 104.86 | NB 850 Miles: 117.36 | Adidas LiteStrike W/B Miles: 11.50 | Nike Lunar Guide Miles: 92.38 | Mizuno Elixir 5 Miles: 34.10 | Brooks Ravenna Miles: 39.53 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Easy 6 mile - Treadmilll run
Snowing outside and slippery road. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.58 | 0.00 | 0.00 | 0.00 | 9.58 |
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9.58 miles @ 8:19 pace
-12C (-22 Wind Chill)
This was a tough one, especially going into the wind, should have run indoors. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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AM - Treadmill run, plus 1 hour of Yoga afterwards.......
PM - 30mins Bike work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.02 | 5.50 | 0.00 | 0.00 | 10.52 |
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AM - 5.02 Easy Miles (-10C) roads a bit slippery
PM - Hill Training 5.5 miles (Treadmill)
5 X 400m Hill repeats
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Cross Training day
Yoga and Strength Training......
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.71 | 0.00 | 0.00 | 0.00 | 9.71 |
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9.71 mile steady pace run (1:14:20 - 7:39/m) : -4C (-10WC)
Felt great...only a few snowy spots to contend with.
Best news .. No post run referral pain from either SI Joint. First time in a long time.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.53 | 0.00 | 0.00 | 0.00 | 9.53 |
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AM - 6.04 Easy Run (-10C) Very Cold run
PM - 3.49 Easy Run 30min on the TM
Plus a short Core Routine
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.15 | 0.00 | 0.00 | 0.00 | 7.15 |
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Nice Saturday run......7.15 miles @ 8:08/pace
-10C but sunny
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.13 | 0.00 | 0.00 | 0.00 | 11.13 |
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Nice Sunday LSD wirh Running Group...pace slower than usual, but probably a good thing.
-12C..should start warming a bit at the end of the week. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.03 | 0.00 | 0.00 | 0.00 | 11.03 |
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AM - 6.53 Easy Run (-5C)
PM - 4.50 Easy Run on Treadmill | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.57 | 6.00 | 0.00 | 0.00 | 12.57 |
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AM - 6.57 Easy run (-9C) ..roads a bit slippery
PM - 6.0 Hill workout (Treadmill)
6x400m (-2% decline, +5% incline)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Rest Day
Yoga and some bike work. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.84 | 0.00 | 0.00 | 0.00 | 10.84 |
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Steady State run - Not really Easy , but not really MP pace either.
10.84miles - 1:19:46 - 7:22/m pace
Wanted to push this run, without going crazy with the pace.
Still have about 20lbs to lose, which is definitely effecting my overall pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.01 | 0.00 | 0.00 | 0.00 | 7.01 |
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Easy recovery run, after yesterday's push w/o. Legs were a bit tight as I expected they would be.
Mentally gearing myself for a 5km TT tomorrow, first in about 2 years.....
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.13 | 0.00 | 7.13 |
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Time Trial Saturday : 5000m
Iriquois Ridge HS Track (+2C)..a little bit of wind to contend with, not much.
Goal : 20 to 21 minutes.
As I have had relatively no speedwork or significant mileage over the last 24 months, I was not at all sure what to expect.
Finished: 20:02
KM Splits: 3:58, 4:01, 4:03, 3:55, 4:04
I really felt my lack of stamina during the final km, and my overall lack of speed throughout the run, as I felt I only had one gear !!
But now, at least I know where I am, and this is a decent starting place for pace management over the next few months.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 4.01 | 0.00 | 14.01 |
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14.01 mile long run, with tempo push in the final 4 miles.
Great weather for a January run ... +2C
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
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Very Slow and Easy Run...definitely needed to give my legs a break today.
1 hour of Yoga as well......
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.91 | 0.00 | 0.00 | 0.00 | 12.91 |
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AM - 6.41miles Easy run + 4X80m strides , first strides in about 2 years.....
PM - 6.50miles - Hills
7X400m down & 400m up...really pushed the last 2.
Temps - (-3C) all day. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Usual Wednesday rest day...
- 1 hr Yoga and 30 minutes on the Bike to flush the tightness from yesterday's Hills.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.62 | 0.00 | 0.00 | 0.00 | 12.62 |
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12.62 Steady Pace run
As I am still in Base 3, I did not want to start pushing any runs this early into my MP or T zone. Last week I went a bit hard, and am just now starting to recover after that, the TT, the progression on Sunday and the Hills on Tuesday.
So today was a "smart run"...and felt good to get it done.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.84 | 0.00 | 0.00 | 0.00 | 10.84 |
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AM - 6.57 miles - Easy run
Tight and a bit sore from Thursday, took to mile 4 to get loose.
PM - 4.27 miles - Easy run
Uneventful....felt better than this morning. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.93 | 0.00 | 0.00 | 0.00 | 7.93 |
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1C (-7WC)
One of those "just get it over with" runs. Felt "Fat and Clumsy" the majority of the way. may have something to do with having pushed it off to the afternoon ??
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.08 | 0.00 | 0.00 | 0.00 | 14.08 |
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Wonderful weather lately in Toronto +2C
14.08 Miles...very nice tempo and cadence today. Stayed with my group to make sure I wasn't going to finish too fast.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.21 | 0.00 | 0.00 | 0.00 | 7.21 |
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Nice recovery day....+6C , but heavy rain
Put in some nice recovery miles.
Additionally, 30 mins of Core Work and 30 mins on the Bike (9.3 miles / 275 cals)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.52 | 7.09 | 0.00 | 0.00 | 13.61 |
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AM - Easy Recovery run - 6.52 miles 0C (-6WC)
PM - Hill session - 7.09 miles -1C Windy
8x400m Saddles
Felt awesome tonight...starting to feel stronger on these sessions.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Cross Training Day
Strength Training (Upper Body) - 45 minutes
Yoga - 1 hr Session
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.50 | 0.00 | 0.00 | 13.50 |
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My attempt tonight was to get a 13.1 mile run in that would help me to determine the pace that I should run for my upcoming Half Marathon.....
So I ran paces for the first 9 miles that were very comfortable, after which the wheels came off.....I was able to finish the run at an 1:26:55 for 12 miles......which was short of the Half attempt..but I am Okay with it...because I have had very little time under my feet. I want to be able to extend this effort over an additional 5 km, and be able to translate it to an ATB 30km effort.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.83 | 0.00 | 0.00 | 0.00 | 11.83 |
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Recovery Run Double...
AM - 7.03 miles easy pace
PM - 4.80 miles easy pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.15 | 0.00 | 0.00 | 0.00 | 9.15 |
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Easy paced middle distance run
-18C (-23WC)..Bloody Cold.....glad it's over..... | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.07 | 0.00 | 0.00 | 0.00 | 15.07 |
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Nice Steady run at 8:06/m pace...was sort of hoping for something quicker, but based on where I am in my training, I'll take it.
-9C (-17WC)
Flurries on the back 7 miles. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.24 | 0.00 | 0.00 | 0.00 | 11.24 |
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Recovery Double...
AM: -6C Cold
7.04 - Recovery Pace Run
plus - 1 hr Yoga
PM: -4C (-12WC) Windy
4.20 - Recovery Pace Run
Felt sluggish all day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.22 | 8.00 | 0.00 | 0.00 | 14.22 |
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Another Double day....
AM: 6.22 miles at relaxed easy pace
This run felt much better than yesterday. Yesterday was clearly "Toxin" clearing day....
PM: 8.00 miles Hill session
9x400m saddles - (400m up 400m down)
Steady snow fall, made for pretty slushy conditions
Rest day tomorrow...Yoga and weights | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Cross training Day
- Yoga Session
- Strength Training session
Both felt good......nothing really new to report.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.03 | 0.00 | 0.00 | 0.00 | 14.03 |
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Great Day for a Steady State Mid-week Semi long run
14.0 miles @ 7:30 miles.
Felt great, as my Endurance held up versus last week, when I pushed the pace too hard too soon.
-2C and Sunny (Actually felt much warmer....)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.05 | 0.00 | 0.00 | 0.00 | 9.05 |
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Recovery Run Double:
AM: 5.05 mile - Easy pace run
PM: 4.00 mile - Easy pace run at the Gym (TM)
Core session - 20 minutes (should have been 30 minutes..but just didn't have it today)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.09 | 0.00 | 0.00 | 0.00 | 10.09 |
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6:00 AM run die to work commitments today
10 miles - Easy paced run
-10C (-20WC) - Cold running into the wind. Happy I got it done.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.03 | 0.00 | 0.00 | 0.00 | 16.03 |
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Very nice long run, felt very good !
-12C (-20W)
16.0 Miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.18 | 0.00 | 0.00 | 0.00 | 13.18 |
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AM: Recovery run at easy pace - 8.18 miles
PM: Treadmill run at an easy pace - 5.0 miles
I love that I can report that there are no issues, because for 2 years prior, I have had nothing but issues....I hope I'm not jinxing myself......
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.01 | 0.00 | 5.13 | 0.00 | 13.14 |
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AM: 8.01 mile recovery run (-8C)
PM: 5.13 mile Tempo session (3x1km)...Blowing snow and (-4C)
First mileage at an increased tempo...felt good. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Running rest day
- Strength and Core training tonight.
Cycle #3 for Upper body work.....short bike session. No core...maybe Friday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.02 | 0.00 | 0.00 | 0.00 | 15.02 |
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15 mile steady run.
Negative split run, first half into the wind.
-4C (-11WC)..parts of the course were slushy and created poor footing. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.84 | 0.00 | 0.00 | 0.00 | 12.84 |
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Recovery Double.....
AM - 7.84 miles (-7C)
PM - 5 miles on TM.....
Uneventful running day...a little tight on afternoon run, due to yesterday's steady run and Wednesday's weight training session.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.93 | 0.00 | 0.00 | 0.00 | 5.93 |
| Easy paced run | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.10 | 0.00 | 0.00 | 0.00 | 17.10 |
| Steady Long run....kicked a strong final mile | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.11 | 0.00 | 0.00 | 0.00 | 13.11 |
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AM - 8.04 - Easy recovery pace
PM - 5.07 - Easy recovery pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 5.56 | 0.00 | 12.56 |
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AM: 7.00 - Indoor Easy paced run
PM: 5.56 - Intervals at Race Pace 4X1km at 4:00 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Running rest day
Yoga and Bike work today | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 8.00 | 0.00 | 0.00 | 15.00 |
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Marathon paced run - Indoors
8 miles at 7:08/mile.....exhausting work out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.09 | 0.00 | 0.00 | 0.00 | 13.09 |
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AM: 6.55 - Easy pace run
PM: 6.54 - Easy pace run | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.35 | 0.00 | 0.00 | 0.00 | 9.35 |
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Easy paced run
4X80m strides | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.16 | 6.00 | 0.00 | 0.00 | 17.16 |
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Long run Sunday....
Steady Long Run, with 6 miles (10km) at MP pace....a few were closer to Tempo.
Nice effort...I'm pleased with the result. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.33 | 0.00 | 0.00 | 0.00 | 13.33 |
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Recovery Double
AM: 8.3 miles - Very, Very Slow pace. Legs dead from yesterday.
PM: 5.0 miles - Indoors on the TM. Got chased inside due to afternoon Snow storm...got 15cm....
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.20 | 0.00 | 0.00 | 0.00 | 14.20 |
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AM: 8.0 mile Easy paced run on the TM.
PM: 6.2 mile Easy paced run...was suppose to be an Interval session, but the snowy/slushy conditions just made for terrible footing. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Rest day from running.....
Yoga - 1 hour
Bike Training - 30 minutes.....
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 6.00 | 0.00 | 15.00 |
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Tempo Thursday...
4 miles warm up
3 X 2miles at Tempo, with 2 min recovery
4 miles Cool down
Tempo pace 6:44/mile
Getting there...slowly but definitely getting there
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM: 11 miles - Recovery run. (Indoors)
Was planned to be a 7 miler, but was having one of those Zen runs, and just felt great...so I went ahead and did my Saturday 11 miler instead.
PM: 4 miles - Easy run, plus 15min short Core session.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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9 miles at a light pace indoors.
Snow storm continues to wreck the roads, so Indoor running for a while. Hopefully it stops and gets MUCH better before next weeks Half Marathon. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 8.00 | 0.00 | 15.00 |
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15 mile Middle Long Tempo run
8 miles at 6:44/m Tempo pace. Felt really nice.
0C (-5WC)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.11 | 0.00 | 0.00 | 0.00 | 14.11 |
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AM: 8.44 mile recovery run ...Slow and easy (-1C / -8WC)
PM: 5.67 mile recovery run.... Warmed up up to +2 ! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.33 | 0.00 | 6.54 | 0.00 | 13.87 |
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AM: 7.33 mile recovery run
PM: 6.54 Tempo run, finally quality workout before weekend Half Marathon.
10k @ 40:50.....so, unless I do something dumb..should be able to run 1:28 ?? We'll see how this works out. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day...and begin a small taper for upcoming Sunday's race. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.15 | 0.00 | 0.00 | 0.00 | 9.15 |
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Easy paced run...no issues
Starting the mini-taper for this weekend. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
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Easy Relaxed run...starting to warm up. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.21 | 0.00 | 0.00 | 0.00 | 5.21 |
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An easy "Get loose" run...along with some strides.
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| | Race: |
Chilly Half Marathon (13.1 Miles) 01:28:11, Place overall: 91, Place in age division: 14 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.02 | 0.00 | 13.10 | 0.00 | 19.12 |
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Chilly Half Marathon - Burlington, ON Canada
7C - Very nice day for the race.
Other than the usual morons that don't know where to line themselves up in the start area(essentially blocking for the first 800 metres - no where to pass....very frustrating....) this race was good, course was good, volunteers awesome.
After being injured for the last 2 years, this was my first race since 2008. Wanted to use tis as a test race to see where my fitness is and base my summer training on the result.
Overall I was looking a 1:29, and was able to bear down over the last 4km to come in at 1:28:11.
Was very content with the result !
91/2499 Overall
14/223 Age Group
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| East recovery paced run....Legs are DEAD !! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.37 | 0.00 | 0.00 | 0.00 | 13.37 |
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AM workout: 9.7 miles of east paced running...legs starting to bounce back a litte.
PM workout: 3.67 miles, short run with Running group.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.02 | 0.00 | 0.00 | 0.00 | 16.02 |
| Mid week long run : 16.02 miles....last 3 miles tough, dehydrated. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.15 | 0.00 | 0.00 | 0.00 | 7.15 |
| Easy run : 7.15 miles - legs are completely dead from weekend. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 6.00 | 0.00 | 10.50 |
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10.5 miles - 6 miles at Tempo
Tempo pace was 6:32 to 6:49.......
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.81 | 0.00 | 0.00 | 0.00 | 13.81 |
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AM: 9.10 Easy paced run
PM: 4.71 Easy paced run
Miserable day for running.....3C 35kph winds, gusting to 85kph !!
Morning was tolerable, but the afternoon, rain got added to the equation...should have went the TM at the Gym...oh well.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
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17.5 mile - Long run with a bit of MP run thrown in (Miles 3 to 8 at 7:00/mile)
was suppose to be 2 segments, but at the 11 mile marker, hit the wall due to dehydration.
Too many Beers last night...ugghhh | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.36 | 0.00 | 0.00 | 0.00 | 8.36 |
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Easy recovery run...no issues
8.36 miles | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.74 | 0.00 | 0.00 | 0.00 | 14.74 |
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AM: 9.20 miles - Easy distance run (2C)
PM: 5.54 miles - Easy recovery run. Beautiful weather for a change +15C !! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.01 | 0.00 | 7.00 | 0.00 | 12.01 |
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Tempo Day
12 miles total run - 7 miles at Tempo pace (6:36/mile)
Great weather and workout felt good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.35 | 0.00 | 0.00 | 0.00 | 7.35 |
| Easy recovery run...no issues. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.03 | 0.00 | 0.00 | 0.00 | 16.03 |
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Easy Aerobic - Midweek Longish run. 16.03miles (8:08/m ave)
All part of the 2010 mileage build up. Weather was awesome again...+5C. Totally unusual for March, but I'll take it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.11 | 0.00 | 0.00 | 0.00 | 14.11 |
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AM: 10.10 mile run. Ran in the upper range of my Aerobic zone, HR to Low-150's.
PM: 4.01 mile run. Easy Recovery pace run. Got to try out my new Mizuno Elixirs.
90 miles this week, is the highest in over 2.5 years. !!
Next week is a stepdown week, to get ready for Around The Bay 30km in Hamilton.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.05 | 8.00 | 0.00 | 0.00 | 19.05 |
|
Long MP Run: 0C (-3WC) even it's suppose to be Spring, today was still Coldish !
19.05 total miles (8 miles at MP 6:50/m)
Good test run for next week's 30km Race.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.13 | 0.00 | 0.00 | 0.00 | 9.13 |
|
Easy recovery run - 7:55per mile ave.
Still a bit cold, probably a good prep for this coming weekend. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.51 | 0.00 | 0.00 | 0.00 | 14.51 |
|
AM: 10.31 mile easy pace run
PM: 4.20 mile recovery run (on the TM)
No real issues....just miles !
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.85 | 0.00 | 6.25 | 0.00 | 12.10 |
|
Tempo Run Wednesday
Very weird workout...during my 3 mile warmup, I felt completely dead legged and sick to my stomach...after 2 miles I was ready to pack it in. But since I have a race on Sunday..there was no where to slide this important workout. So..I decided to at least attempt a few miles at Tempo pace and then decide on what I would do. Amazingly, the further I went inti my 10km Tempo workout...the better I felt...Go figure.
3mile - WU
6.25mile (10km) - 40:36 6:29/mile Tempo session
3mile - CD
I just sometimes it pays to hang in there....one to start the rest process for this week's 30km race. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.48 | 0.00 | 0.00 | 0.00 | 4.48 |
|
Nice and Easy recovery run....no issues
Start of Mini-taper for Around the Bay 30k Race this Sunday | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.14 | 0.00 | 0.00 | 0.00 | 7.14 |
| Second Easy taper run......w/ some quick strides | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.36 | 0.00 | 0.00 | 0.00 | 5.36 |
|
Easy paced Dress rehearsal run w/ strides........
| |
|
| | Race: |
Around The Bay 30km - Hamilton, Ontario, Canada (18.66 Miles) 02:12:24, Place overall: 277, Place in age division: 39 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.24 | 18.66 | 0.00 | 0.00 | 19.90 |
|
Race report:
Use the race as an Aggressive Time trial......
Set out to maintain MP through the 20km mark (7:00/mile), afterwhich, I would decide what I would do....
10km - 44:29 Dead on for a sub-2:15
20km - 1:29:17 (10km segment - 44:47) Still on Target
30km - Final Time - 2:12:24 (Final 10km split 43:08)
Achieved a Negative split and accomplished my goal...pretty Happy !
This race gives different coloured medals for various time frame finishes..
Under 2:00 - Gold
Between 2:01 to 2:15 - Silver
Over 2:15 - Bronze
I have recieved 2 Golds and 1 Bronze in the Past...so getting a Silver helps to complete the set !
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.51 | 0.00 | 0.00 | 0.00 | 6.51 |
| Easy recovery run...legs dead from the race | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.29 | 0.00 | 0.00 | 0.00 | 15.29 |
|
AM: 9.27 mile aerobic pace run
PM: 6.02 mile aerobic pace run.....legs starting to bounce back a little | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Rest Day
Only dod one hour of Yoga...was terrific | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.21 | 0.00 | 0.00 | 0.00 | 16.21 |
|
Steady Mid-Long Distance run
Pace - 7:42/mile...First 12 were fine, last 4 miles started to get sore. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.04 | 0.00 | 0.00 | 0.00 | 10.04 |
| 10 miles at an easy pace....Spring has finally sprung ! 11C Sunny ! | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.15 | 0.00 | 0.00 | 0.00 | 10.15 |
|
Aerobic recovery run....
4X200m repeats done at the end (36-37 secs) | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.15 | 0.00 | 0.00 | 0.00 | 18.15 |
|
Long run today....nice warmer temps have been showing up lately, today 20C.
This run was a fight from the beginning....glad it's done. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.02 | 0.00 | 0.00 | 8.02 |
| Steady Paced - needed to get a little speed run in before my flight to the UK. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day - Flight day | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.35 | 0.00 | 0.00 | 0.00 | 12.35 |
|
AM: 4.55 mile Easy paced run
PM: 7.80 mile Easy paced run
Runs were in the Royal parks , pretty cool.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.24 | 0.00 | 0.00 | 0.00 | 14.24 |
|
AM: 9.00 Easy paced run
PM: 5.24 Easy paced run
Running around Hyde Park is a lot of fun, until the Tourist show up...well then Not so much ! | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day...Jet lag has finally caught up with me. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.17 | 0.00 | 0.00 | 0.00 | 18.17 |
|
18.17 mile Long run
Ran all 3 Royal Parks today...crossing in front of Buckingham Palace was very cool.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.09 | 0.00 | 0.00 | 0.00 | 8.09 |
|
8.09 mile run - Easy paced run
Had to go out late at night to get in done...after 6 pints...Whoo Hoo ! | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.07 | 0.00 | 0.00 | 0.00 | 9.07 |
| 9.07 mile early morning run in Hyde Park......no issues | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 10.13 | 0.00 | 10.13 |
| Tempo Work out | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Easy Run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.96 | 0.00 | 0.00 | 0.00 | 9.96 |
| Easy run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.06 | 0.00 | 0.00 | 0.00 | 8.06 |
| Easy run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 9.95 | 0.00 | 9.95 |
| Tempo Run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.05 | 0.00 | 0.00 | 0.00 | 8.05 |
| Easy Run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.04 | 0.00 | 0.00 | 12.04 |
| Marathon Paced Run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.01 | 0.00 | 0.00 | 0.00 | 16.01 |
| Easy Run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.05 | 0.00 | 0.00 | 0.00 | 18.05 |
|
AM : 12.80
PM: 5.25
Both Easy Paced Runs | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
|
AM : 6.23
PM : 4.02
Both Easy Paced Runs
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.76 | 0.00 | 0.00 | 0.00 | 5.76 |
| Easy Paced Run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Rest Day | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Rest Day | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.96 | 0.00 | 0.00 | 0.00 | 11.96 |
| Easy Run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.08 | 0.00 | 0.00 | 0.00 | 9.08 |
| Easy Paced Run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 8.50 | 0.00 | 8.50 |
| Tempo Run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Rest Day | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.94 | 0.00 | 0.00 | 0.00 | 9.94 |
| Easy Paced Run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.47 | 0.00 | 0.00 | 0.00 | 14.47 |
|
AM : 8.71
PM : 5.76
Both at Easy pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.97 | 0.00 | 0.00 | 0.00 | 17.97 |
| Long Run at Easy Pace...Base Building | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.51 | 0.00 | 0.00 | 0.00 | 13.51 |
|
AM : 8.18
PM : 5.33
Both at Easy Pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.79 | 0.00 | 0.00 | 0.00 | 13.79 |
|
AM : 6.96 Easy Pace
PM : 6.83 Steady Pace
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.47 | 0.00 | 0.00 | 0.00 | 6.47 |
| Easy Paced Run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.27 | 0.00 | 0.00 | 0.00 | 12.27 |
| Easy paced run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| Easy Paced run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.13 | 0.00 | 0.00 | 0.00 | 12.13 |
| Easy Paced Run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.25 | 0.00 | 0.00 | 0.00 | 17.25 |
| Long Run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.61 | 0.00 | 0.00 | 0.00 | 15.61 |
|
AM : 9.35
PM : 6.26
Both at Easy paces | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.02 | 11.26 | 0.00 | 0.00 | 15.28 |
|
AM : Marathon Paced Run
PM : Easy Paced Run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.08 | 0.00 | 0.00 | 0.00 | 14.08 |
| Easy paced run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.32 | 0.00 | 0.00 | 0.00 | 14.32 |
|
AM : 9.06
PM : 5.26
Both at Easy paces | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.88 | 0.00 | 0.00 | 10.88 |
| Steady Paced Run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.40 | 0.00 | 0.00 | 0.00 | 14.40 |
| Easy Run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.29 | 0.00 | 0.00 | 0.00 | 8.29 |
| Easy paced run...base building | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.55 | 0.00 | 0.00 | 0.00 | 14.55 |
|
AM : 9.38 Easy Paced
PM : 5.17 Steady Run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.29 | 0.00 | 0.00 | 0.00 | 13.29 |
|
AM : 8.11
PM : 5.18
Both at Easy Pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.17 | 0.00 | 0.00 | 0.00 | 17.17 |
|
AM : 10.12
PM : 7.05
Both at Easy Paces | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.39 | 0.00 | 0.00 | 0.00 | 17.39 |
|
AM : 10.05 Steady Paced Run
PM : 7.34 Easy Run | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.02 | 0.00 | 0.00 | 0.00 | 18.02 |
| Long Run | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.44 | 0.00 | 0.00 | 9.44 |
|
Progression Run.... | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.28 | 0.00 | 0.00 | 0.00 | 6.28 |
|
Was suppose to be a Rest Day, but needed to make up some mileage from yesterday.
Very Easy paced run. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.09 | 0.00 | 0.00 | 0.00 | 13.09 |
| Mid week long-ish run.......decent run, good weather... | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.07 | 0.00 | 0.00 | 0.00 | 8.07 |
|
Easy paced aerobic run.........
Tough next 2 days - both doubles....
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
|
AM : 9.46 miles - Easy Aerobic pace
PM: 7.09 miles - Brisk pace, nothing to hard.
Starting to warm up...25C for the PM run.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.15 | 10.72 | 0.00 | 0.00 | 15.87 |
|
AM - Steady Paced 10.7 mile run...felt great
PM - Easy recovery paced - 5 miler
25-27C and humid today.
Base week 3 is over.....pleased with my mileage......
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.10 | 0.00 | 0.00 | 0.00 | 18.10 |
|
Long run -18 miles @ 7:50 aerobic pace
Start of Base Build week 4.
Pretty humid today in Hyde park...but one of the advantages are there are kiosks everywhere that sell water and juices. Had to stop twice to buy water, just to stay somewhat hydrated.
Happy to have this one behind me.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.51 | 0.00 | 0.00 | 0.00 | 16.51 |
|
AM : 9.49 miles - Light aerobic pace, still had to fight high humidity, even at 6 AM.
PM : 7.02 miles - Light aerobic pace. Started raining, made it soooo much better.
Good start to the week so far.....have a couple trips to Manchester and Edinburgh planned, Wednesday and Thursday, so i have to top load my week. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.98 | 0.00 | 0.00 | 0.00 | 9.98 |
|
10 miles - easy pace run
14C in Hyde Park. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.36 | 0.00 | 0.00 | 0.00 | 19.36 |
|
AM - 13.11 mile run - Easy base build run
PM - 6.25 mile run - Easy recovery pace.
Front end loaded this week due to upcoming travel.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
|
Very light 7.8 mile run on the TM.
Only second TM run of the year...been lucky with the weather.
Marriott - Manchester, UK. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.34 | 0.00 | 0.00 | 0.00 | 6.34 |
|
Very Light paced - 6.34 mile run on the TM
Highly recommend this Holiday Inn if you are visiting Edinburgh, great Fitness Centre attached, unlike what you normally find in a Hotel. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
|
Base Build week 4 complete....
Easy paced 10 miler, felt amazing...effortless beginning with a fluid strong finish......
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.32 | 0.00 | 0.00 | 0.00 | 19.32 |
|
Long run Sunday: 19.32 miles in Hyde and Green Parks (early enough this Sunday to avoid having to play "Dodge-a-tourist")
Perfect weather today for my run...16C and Mild.
Negative split run, beginning felt "so-so", the back end felt really good. Longest effort this year. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.13 | 0.00 | 0.00 | 0.00 | 12.13 |
|
AM: 3.92 mile easy recovery one...legs sore after Sunday's long run
PM: 8.21 mile run.....legs feeling better on this one.
Cold and windy/drizzle..paths were muddy in the Parks today.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.41 | 0.00 | 0.00 | 0.00 | 9.41 |
| Another slow start run...its taking some time to get comfortable..back half okay. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
AM: 8 miles easy
PM: 7 miles easy
Both on the TM, as I am traveling....very Hot and humid in the Bristol Marriott Fitness Centre...glad these where easy runs.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Recovery day...6 miles...no issues | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
|
Afternoon run - 9.30 miler - Easy pace.
Was a weird run..just never felt in rythmn.... | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.19 | 0.00 | 0.00 | 13.19 |
|
Nice Steady state effort over a Half Marathon course. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.08 | 0.00 | 0.00 | 0.00 | 16.08 |
|
Sunday Long Run - 16 miles
Beautiful day here in London 15C and sunny...was a real nice day for a long run. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day....first one in about 5 weeks...... | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 mile run...easy aerobic pace...nice morning for a run. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest - Due to cold | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest - due to cold | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest - due to cold | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest - due to cold | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.95 | 0.00 | 0.00 | 0.00 | 9.95 |
| Easy run - first run since the "mother" of all colds last week....can finally breathe properly. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 5.60 | 0.00 | 0.00 | 12.10 |
|
AM run : 6.50 miles at an easy pace
PM run : 5.60 miles at a steady pace...quite warm here in London this afternoon 28C | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.06 | 0.00 | 8.06 |
|
Tempo run...first in this cycle of training...wasn't sure what to expect.
Not particularly hot today in London, but very humid !
Workout:
3 miles easy
3 miles at Tempo (6:21/m)
2 miles easy
Happy that I was spot on for my current Vdot.....
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.52 | 0.00 | 0.00 | 0.00 | 6.52 |
|
Easy paced run....6.52 miles
Didn't get my daily mileage that I was looking for, but my flight from London to Toronto got in the way. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.05 | 0.00 | 0.00 | 9.59 | 18.64 |
|
AM: Easy paced run - 9.05 miles
PM: Intervals - total distanse - 9.59 miles
6x1200 (4:25 w/ 4 min rec)
4:27, 4:27, 4:27, 4:26, 4:21, 4:16
Was going to say, that I need to reduce my recovery time, but as I write this some 4 hours after my w/o, rigor mortis has set in......oh well.....
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.79 | 0.00 | 0.00 | 0.00 | 16.79 |
|
AM w/o : easy paced - 10 miler @ 7:52/m
18C already at 7am
PM w/o : easy paced - 6.5 miler @ 7:57
Boy...can you say.."Darn Hot" !! 30C....HR was up 10bpm over the normal 142 I would have normally seen for this pace/distance..... | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.43 | 0.00 | 0.00 | 0.00 | 18.43 |
|
AM: 12.04 miles @ 7:54
Temp - 25C at 7am...brutal !
PM: 6.39 miles @ 8:01
Temp - 30C at 7pm.....totally not fair...
Switched my Monday and Sunday workouts...got up too late to beat the heat this morning for my Long run...will try that tomorrow. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.04 | 0.00 | 0.00 | 0.00 | 11.04 |
|
Another attempt at getting long run in...had to cut it short to 11 miles....
the heat is just inhuman...30C w/70% humidity...Humidex 42C
Swapped my schedule around, so perhaps again in Thursday...it's suppose to rain ? | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.57 | 0.00 | 0.00 | 0.00 | 12.57 |
|
AM : 8.52 miles - easy aeroblic pace
Temp - 22C high humidity, was soaked by mile 2.
PM : 4.05 miles - very easy run
Temp - 29C still at 9:00pm....pace very slow
Feeling major dehydration due to this heat way sucking the life out of me. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.09 | 0.00 | 0.00 | 8.32 | 15.41 |
|
AM: Easy aerobic paced run 7 miles.....still hot and humid, not as bad as yesterday.
PM: Intervals (total mileage 8.3 miles)
31C and very humid, was soaked from the very beginning...no fun running intervals in completely wet shoes.
5x1200m @ 4:25 w/ 3:45min jog recovery
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
|
Semi-long run, was suppose to be a 17 miler, but since I had to run on the "Surface of the Sun" today....wound up cutting it short to 14.5miles...point of reference would be when you start to see purple monkeys running with you...maybe time to pack it in.....
31C and 83% humidity (humidex 45C)....Inhuman....
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.37 | 0.00 | 0.00 | 0.00 | 9.37 |
| 9 mile - easy aerobic run...no issues..... | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.28 | 0.00 | 0.00 | 0.00 | 8.28 |
|
Swapped schedule around a bit this week.....
8.28 miles easy-aerobic pace...better temps today. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.29 | 0.00 | 11.15 | 0.00 | 17.44 |
|
AM: Tempo workout
5X1mile at Tempo w/ 1 min jog recoveries (6:26 pace)
Felt comfortable, but was definitely the correct pace as I felt the Lactic acid build throughout the day.
PM: Recovery run
10km at a very easy paced recovery cadence, just to get the toxins flushed from my system.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.28 | 0.00 | 0.00 | 0.00 | 9.28 |
| Easy-paced recovery run....legs still a bit sore and tired. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.34 | 0.00 | 0.00 | 0.00 | 6.34 |
| 6.34 mile easy run.....legs are still feeling like they're filled with cement..... | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.63 | 0.00 | 6.00 | 0.00 | 9.63 |
|
Interval day...no track nearby, so i had to find a decent stretch in hyde Park to run these...
6x1200m @ 4:25 w/ 3:30 jog recovery
(3 slightly uphill and 3 slightly downhill)
Ave pace: 5:55/mile pace, happy with this !
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
Treadmill run in Dublin, Ireland....no decent places to run from at this Hotel.......Oh well...you play the cards you're dealt. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy aerobic7 miler on the Hotel TM...boring but necessary....... | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Rest
No run today.....lots of walking today doing tourist stuff | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Rest
No run today...no TM at Hotel in Cork. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.12 | 0.00 | 0.00 | 13.12 |
|
Progression run on the Hotel TM in Dublin...felt good to get back at it.
13.1 mile run in 1:40:25...... | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest due to the Flu.....ugggh! | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.53 | 0.00 | 0.00 | 0.00 | 5.53 |
| Easy run attempt....5.5 miles, still fighting the Flu, this wasn't a lot of fun.... | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Flu Bug killing me.... | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Flu still killing me....... | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 3rd day of the Flu death......... | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.93 | 0.00 | 0.00 | 0.00 | 12.93 |
|
AM: 6.54 mile easy run
PM: 6.39 mile easy run......breathing was a definite issue since I am still dealing with this cold.
Completely dehydrated.......Kill me ! | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.39 | 0.00 | 0.00 | 0.00 | 16.39 |
|
AM: 8.16 miles - Crappy run, running with this cold is no fun
PM: 8.23 miles - much better than this morning, but still feeling weak......come on Drugs do your thing !! | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.41 | 0.00 | 0.00 | 0.00 | 6.41 |
|
Easy 6.41 miles today.
Still fighting this cold or plague, whatever it is...... | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest due to this lingering cold. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest due to the "never-ending" cold. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
Treadmill at the Hotel.
Stockholm - Hilton | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Decent TM run, at the Hotel
Walked about the same mileage touring Stockholm. Beautiful City ! | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.59 | 0.00 | 0.00 | 0.00 | 5.59 |
| Short TM run, before flight back to London. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.37 | 0.00 | 0.00 | 0.00 | 9.37 |
|
Progression run....
Started at 8:14/m finished at 6:50/m.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy paced run in Hyde Park......before flight back to Toronto. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.54 | 0.00 | 0.00 | 0.00 | 15.54 |
|
AM: 9.23 mile easy run
PM: 6.31 mile easy run
Have to get used to the Humidity again....ugh!
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 9.00 | 0.00 | 14.00 |
|
Tempo run : 14 miles
2 miles warm up (8:00/m)
3 miles @ Tempo (6:26/m)
3 minute easy pace (8:00/m)
3 miles @ Tempo (6:26/m)
3 minute easy pace (8:00/m)
2 miles @ Tempo (6:26/m)
2 minutes easy pace (8:00/km)
1 mile @ Tempo (6:26/m)
2 miles cool down (8:00/m)
Great workout...best one in about 3 years.... | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| 12.4 mile easy-paced run, no issues. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 8.00 | 0.00 | 18.75 |
|
Long-Tempo Run
2 miles easy
4 miles at Tempo (6:26/m)
6.25 miles esay
2 miles at Tempo (6:26/m)
2 minutes easy recovery
2 miles at Tempo (6:26/m)
3.25 miles easy
Good run...best Long run combo in 3 years. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.35 | 0.00 | 0.00 | 0.00 | 15.35 |
|
AM: 9.10 miles easy recovery pace...Humidity was Brutal !
PM: 6.25 miles easy recovery pace....The Gym was much better to get away from the stifling humidity !
Glad to be back home, seems always easier to get the mileage in versus when you are on the road.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.38 | 0.00 | 0.00 | 0.00 | 15.38 |
|
AM : 9.13 easy recovery miles, Humidity was a huge challenge this morning. 22C and 100% humidity...always though that was what Rain was called......hmmmm
PM: 6.25 easy recovery miles on the TM at the Gym. No real issues.
Nice to start really getting in the mileage.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
|
Another Brutal Humid day...25C and 95% humidity.....might as well run in the Sauna.
12 mile run at easy-pace, turning out to be a solid mileage week. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 5.00 | 13.75 |
|
AM : Track workout - Intervals
4x1mile at 5:55 w/4min jog recovery (5:57, 5:56, 5:56, 5:54)
plus, 4x400m at 82 seconds w/3min jog recovery (81, 82, 81, 81)
Workout felt great, however legs are definitely sore.
PM : 4 mile recovery run.
a few miles to work the lactic acid out of my legs. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.60 | 0.00 | 0.00 | 0.00 | 15.60 |
|
AM : 9.35 mile easy-recovery run
PM : 6.25 mile easy-recovery run on the TM
This week will be my highest mileage week in 3 years......totally stoked that I am getting back to where I once used to be...... | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
10 mile Rolling hills session
2 mile easy
1 mile at 3% incline - 7.6 mph
1 mile at -1% decline
1 mile at 3% incline - 7.7 mph
1 mile at -1% decline
1 mile at 3% incline - 7.8 mph
1 mile at -1% decline
2 miles easy
Good workout out of the heat and humidity.
Finished a great week for mileage, first century week (100+ miles) in over 2.5 years.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.07 | 0.00 | 0.00 | 0.00 | 20.07 |
|
Sunday Long Run
Conditions - 27C and 80% humidity, I normally hit the TM when it's this bad with the Humidex...but the forecast had some raining coming, and was hoping that I would get cooled off by some "on and off" rain during the run.......
20 miles - 2:39:31 (7:57/m)
First 20+miler in over 2 years.....first 16 miles were okay, but then the heat and humidity took its toll and made the last 4 quite the challenge. Glad this is done!
Drank 3 bottles of water, 3 bottles of Powerade and 1 gel it get through this.....where I normally, in cooler conditions, I don't fuel anywhere near this level.
...as for the predicted rain...it never showed up....!
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.01 | 0.00 | 0.00 | 0.00 | 8.01 |
|
Recovery day
8 miles at a very easy pace...legs are trashed still from yesterday's LR.
Decided to move my double to Wednesday, in order to get a full 24 hours recovery.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.37 | 0.00 | 0.00 | 0.00 | 17.37 |
|
A very good running day...warm temps, but humidity way down for a change...
AM: 10.71 mile run (7:46/m pace) .. felt like I could have went forever !
NB 850's have been a pleasant surprise.
PM: 6.66 mile recovery run (7:46/m pace) ... another good one in terms of how I felt.
(Should probably have run an additional .01, now that I see what the total is...)
Quicker pace mgmt is starting to get more comfortable.......
|
| Adidas Boston Miles: 6.66 | NB 850 Miles: 10.71 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.01 | 0.00 | 0.00 | 0.00 | 15.01 |
|
AM: 7.50 easy paced run at the Gym (8:00/m)
PM: 7.51 easy paced run on the North Ridge Agram Loop (7:47/m)
Sluggish start for both runs, but once started settled in nicely. |
| Adidas LiteStrike W/B Miles: 7.50 | Nike Lunar Guide Miles: 7.51 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 10.00 | 0.00 | 18.10 |
|
AM : Steady Tempo run
2 miles easy
10 miles at adj. Tempo pace (1:06:30 - 6:39/m)
2.1 miles easy
Great workout...first 7 miles comfortable, last 3 were definite work to maintain pace.
PM : Easy recovery run
4 miles at 8:00/m |
| Adidas LiteStrike W/B Miles: 4.00 | Mizuno Elixir 5 Miles: 14.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.80 | 0.00 | 0.00 | 0.00 | 15.80 |
|
AM: 10.75 miles at easy recovery pace (7:52/m)
PM: 5.05 miles at easy recovery pace (7:48/m)
Beautiful day for running in Toronto today...humidity is finally tolerable.....bring on the Fall temps ! |
| Nike Lunar Guide Miles: 5.05 | Adidas Boston Miles: 10.75 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| Nice morning easy-pace run - 9.3 miles added 4 X 80m strides. Stupid Humidity is back in the GTA........
| |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 12.00 | 2.00 | 0.00 | 20.00 |
|
Long/MP workout:
4 miles easy
6 miles at MP (6:53/m)
1 mile at Tempo (6:27/m)
6 miles at MP (6:49/m)
1 mile at Tempo (6:22/m)
2 miles easy
Quality section : 14 miles 1:35:01 (6:47/m)
Positive Stamina workout......glad to get this one over.
|
| Mizuno Elixir 5 Miles: 20.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest and Travel Day....going back to London and Frankfurt for a couple more months...... | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Back in Europe...rest day yesterday....jet lag was prettty severe this time, should be getting easier as often as I come over....oh well.
An easy-paced 10 miler on the TM at the Hotel.
Headed for London tomorrow, nice to have the Parks available to me again.
|
| Nike Lunar Guide Miles: 10.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day due to traveling....... | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 7.00 | 3.00 | 0.00 | 19.50 |
|
AM: 12.2 mile MP/Tempo mix (2 easy + 3 Tempo + 7.2 MP...)
Awful run...felt like my lungs were going to explode...just didn't have this morning
Pouring rain in London.....
PM: 7.3 mile easy run
Felt much better than this morning
Still pouring rain in London |
| Adidas Boston Miles: 12.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.32 | 0.00 | 0.00 | 0.00 | 9.32 |
| 9 mile easy-recovery run this morning.....still raining, it never ends..... |
| Nike Lunar Guide Miles: 9.32 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.44 | 0.00 | 0.00 | 0.00 | 6.44 |
|
Nice steady paced run in Hyde Park.
6.44 miles at 7:32/m pace.....weather was perfect, and no rain finally. |
| Adidas Boston Miles: 6.44 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.62 | 0.00 | 0.00 | 0.00 | 14.62 |
|
Sunday double:
AM - 9 mile steady pace run
PM - 5 mile easy pace recovery run
Moved my Long Run to Monday, because of weather and it's a Holiday. (Love 3 day weekends...) |
| Nike Lunar Guide Miles: 9.41 | Adidas Boston Miles: 5.21 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 0.00 | 4.00 | 0.00 | 20.10 |
|
Long run with a few Tempo segments thrown in.....20.1 mile workout
2m easy + 3m tempo + 11m easy + 1m tempo + 3m easy
Wanted to get more tempo time in, but legs and lungs still aren't ready.......
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.84 | 0.00 | 0.00 | 0.00 | 14.84 |
|
Wednesday Double:
AM: 7 miles easy paced run
PM: 7.84 miles easy paced run
Legs starting to loosen from Mondays workout. |
| Nike Lunar Guide Miles: 7.00 | Adidas Boston Miles: 7.84 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.16 | 0.00 | 0.00 | 0.00 | 9.16 |
|
Easy recovery run : 9 miles
No issues | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Very nice 10 mile run in Hyde park. | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
|
AM : 8 miles easy pace
PM : 5 miles easy pace
Tough week to get the miles in...a lot of travel ahead.
|
| Nike Lunar Guide Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.31 | 0.00 | 0.00 | 0.00 | 16.31 |
|
Tuesday Double
AM - 6.46 miles
PM - 9.85 miles
Both at an easy aerobic pace....nice weather today for running, made it a lot of fun. |
| Adidas Boston Miles: 6.46 | NB 850 Miles: 9.85 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.96 | 0.00 | 8.00 | 0.00 | 12.96 |
|
Tempo run -
2 miles easy + 8 miles at Tempo + 3 miles easy
Great workout......tempo segment completed with 6:27/m ave. Best I have felt in a long time. |
| Brooks Ravenna Miles: 12.96 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day....traveling | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day...more traveling | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.52 | 0.00 | 0.00 | 0.00 | 7.52 |
|
Easy run in Hyde Park
7.5 miles.....no issues
2 pretty short weeks...looking forward to getting the mileae back up next week.
|
| Adidas Boston Miles: 7.52 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.44 | 10.00 | 1.00 | 0.00 | 20.44 |
|
Sunday - Marathon Paced Long Run
What awesome workout......(now that it is over.....)
8 miles Easy + 4 miles MP + 1 mile Tempo + 6 miles MP + 1.5 miles easy
20.44 miles - 2:26:07 - Ave pace 7:09/m
MP miles at 6:42/m, Tempo mile at 6:20/m
Very Happy with this one........now wheres that Beer ?....
|
| Brooks Ravenna Miles: 20.44 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.72 | 0.00 | 0.00 | 0.00 | 12.72 |
|
Monday recovery Double -
AM : 6.37 easy recovery pace
PM : 6:35 easy recovery pace....same course
|
| Nike Lunar Guide Miles: 6.37 | Adidas Boston Miles: 6.35 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.70 | 0.00 | 0.00 | 0.00 | 9.70 |
|
Easy-paced run - 9.7 miles
No issues |
| Nike Lunar Guide Miles: 9.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.67 | 5.00 | 4.10 | 0.00 | 18.77 |
|
Mid-week Tough Double Day:
AM: Fartlek-Race Pace workout
3m easy + 6m Fartlet (40:17 - 6:43/m) + 3.1m at 10k race pace (19:27 - 6:16/m) + 1.5m easy
Great workout, was nice to run an unstructured 10k into a fast 5k.......vs the usual structured Temp workout.
PM: Lactate-Clearing run
5.2 miles easy
Wanted to take a nap instead...... | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.57 | 0.00 | 0.00 | 0.00 | 7.57 |
|
Easy-paced aerobic run.....felt pretty good...since I really wanted to take a nap instead !
7.5 miles (7:39/m pace).......perfect weather in Hyde for a run. |
| Adidas Boston Miles: 7.57 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.13 | 6.13 |
|
UK-Bushy Park 5k XC race
What an excellent experience to race on foreign soil......
5km - 18:29
Quite please with the time.....
|
| Brooks Ravenna Miles: 6.13 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.91 | 0.00 | 0.00 | 0.00 | 21.91 |
|
Sunday LR - 21.91 miles - 2:47:06 (7:38/m)
Excellent day for an extended LR in Hyde Park......was sure how this was going to go, as pre-run prep was a bit off. | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.03 | 0.00 | 0.00 | 0.00 | 5.03 |
| Easy Paced Lactate Clearing run from yesterday's LSD. |
| Adidas Boston Miles: 5.03 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.39 | 0.00 | 0.00 | 0.00 | 15.39 |
|
Double Tuesday....
AM: 10.2 mile run - Easy recovery pace
PM: 5.19 mile run - also, EP................ |
| Nike Lunar Guide Miles: 10.20 | Adidas Boston Miles: 5.19 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.13 | 0.00 | 0.00 | 0.00 | 10.13 |
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Mid week : Easy-paced aeorbic run
Relatively warm in London for September - 23C
10.1 miles - 7:40/m pace
Felt Great ! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 4.00 | 9.80 |
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Interval workout..........8x800m ave. split 2:54, with 2:30 recovery
Excellent workout.....legs felt good...one of those where you felt you could have done a few more.....of course could also mean, maybe I should have been running them harder, too....hmmmmm. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.02 | 0.00 | 0.00 | 0.00 | 15.02 |
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Friday Double:
AM - 9.8 mile easy-paced run......Cold Rain in London today.....
PM - 5.2 mile easy-paced run.......just getting those miles in...... |
| Nike Lunar Guide Miles: 9.82 | Adidas Boston Miles: 5.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.80 | 0.00 | 0.00 | 0.00 | 15.80 |
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Saturday Double.....
Beautiful day in the Parks for running excellent weather and even caught an amazin sunset over Buckinham this evening..can't beat that.
AM - 11 mile - Steady aerobic run...pushed a bit in the interior 10km
PM - 5 mile - Easy-paced recovery run
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| Adidas Boston Miles: 4.79 | NB 850 Miles: 11.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day....stupid cold..... | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sick Day # 2.... | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sick Day #3 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy paced 5 mile run on the TM...still feeling like crap..... | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sick Day # 5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sick day # 6 ....this has no end..... | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.65 | 0.00 | 0.00 | 0.00 | 7.65 |
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7.6 mile easy paced run in my birth town...Pforzheim, Germany....sweet to see all the old places.... |
| Adidas Boston Miles: 7.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2277.58 | 209.02 | 168.61 | 30.04 | 2685.25 |
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| Adidas Boston Miles: 104.86 | NB 850 Miles: 117.36 | Adidas LiteStrike W/B Miles: 11.50 | Nike Lunar Guide Miles: 92.38 | Mizuno Elixir 5 Miles: 34.10 | Brooks Ravenna Miles: 39.53 |
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