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Training Log Archive: Super

In the 7 days ending Aug 20, 2017:

activity # timemileskm+m
  Running4 5:47:24 39.79(8:44) 64.04(5:25) 258
  MTB2 1:05:00 10.27 16.52 17
  Strength -DNA1 1:00:00
  Total6 7:52:24 50.06 80.56 275

» now

Saturday Aug 19, 2017 #


Probably a deload week next week. Whatever the hell that means. Pretty sure I have to sing and dance a lot.

8 AM

Running 2:47:49 [3] 32.26 km (5:12 / km) +62m 5:09 / km
ahr:152 max:183 shoes: Mizuno Sayonara 4

Longest of the long runs in this cycle as well as in the last few years. Felt fine going out and after a brief stop to mooch water at the Oakville running room i decided to attempt to come back faster. Did but it hurt toward the end. I eased off the final two k so as not to kill myself totally. Gonna feel this one tomorrow, if it takes that long.

Friday Aug 18, 2017 #

1 PM

MTB 45:00 [3] 16.52 km (2:43 / km) +17m 2:43 / km
ahr:90 max:129

Easy ride with ben. Time deducted for pizza slice stop and rounding down for low intensity. Hopefully helps my dodgy legs etc.

Planning a big run for tomorrow but not ITT. Too early.

Thursday Aug 17, 2017 #

9 AM

Running 1:23:25 [3] 15.77 km (5:17 / km) +26m 5:15 / km
ahr:142 max:179 shoes: Mizuno Sayonara 4

Not feeling great today so settled for easy miles. Sped it up a bit to my hopes for race pace near the end. Hard to visualize running that speed for long.

Tuesday Aug 15, 2017 #

7 PM

Running 14:23 [3] 2.05 km (7:01 / km) +14m 6:47 / km
ahr:125 max:139 shoes: Merrell Agility Peak Trail

Warm up

Running 28:07 [3] 4.9 km (5:45 / km) +56m 5:26 / km
ahr:162 max:191 shoes: Merrell Agility Peak Trail

2:00 on 1 off with Hans at Churchill x 9. Cept I think I made the last one too long. My bad.

Running 5:55 [3] 0.79 km (7:29 / km) +3m 7:22 / km
ahr:130 max:136 shoes: Merrell Agility Peak Trail

Short cool down. Lia looking tired and a tad unimpressed after soccer practice. It makes you stronger, kiddo. Practice that is. Jet lag just sucks.

Monday Aug 14, 2017 #

Strength -DNA 1:00:00 [3]

New program, new weaknesses exploited. I am so shamed and motivated by my terrible overhead press thingamayonce. Bloody awful but snatched up my pride and did my level best, AMRAP. On the bright side every lift is a PR....

MTB 20:00 [3]

To and from the gym. Maybe half time logged.

1 PM

Running 47:45 [3] 8.27 km (5:46 / km) +98m 5:27 / km
ahr:144 max:168 shoes: Merrell Agility Peak Trail

Meant to be an easy run and it was. A bit of a wander to see what's open and what's closed at rbg. Still can't do a legal bsmt since the trail is still closed due to high water at the west end of the boardwalk. That wasn't a big deal when I ran it last but I'm sure if everyone went through there then the trail, soft as it is/was, would be trashed pretty quick. Since the trails in there are pretty shit already I suppose it's best to be patient.

Had a brief but alarming conversation with a nut job as I entered rbg as it follows the creek. For those not familiar it's a stretch of isolated single track with a creek on one side and a marshy mess on the other. One way in, one way out unless you're really willing to go off-road. Not the spot you want to run into a volatile nutbar who chastises you for sneaking up on him (fair point, although open to suggestions here, bub, as to alternatives for runner vs. Walker on a blind corner) and then goes on at some length about the violent arrests he's been subject to and why that's a reason I ought to be afraid to surprise him etc. Made a clean pass but was immediately wondering about my route back to the car which was now through him. A few hundred meters later a lone female was walking straight toward him so I made sure to give her a heads up. There were lots of folks in there with their psw staff, so maybe she was his. In any case, she thanked me for the warning and carried on in her intended direction without a second thought. Nothing weird on my way out so I'll assume things were ok for all. Poor guy, seemed like one in a continuous state of stress or agony. There but for the grace of dog go I.

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