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Training Log Archive: Super

In the 7 days ending Aug 18:

activity # timemileskm+m
  Running3 3:41:58 26.65(8:20) 42.89(5:10) 211
  MTB1 2:56:00 34.87(5:03) 56.12(3:08) 275
  Total4 6:37:58 61.52(6:28) 99.01(4:01) 486

» now

Saturday Aug 17 #

11 AM

Running 1:23:05 [3] 16.06 km (5:10 / km) +16m 5:09 / km
ahr:153 max:176 shoes: Mizuno wave shadow 3.

Easy but on tired legs. Garmin loves this one for reasons I just can’t understand.

Friday Aug 16 #

12 PM

MTB 2:56:00 [3] 56.12 km (3:08 / km) +275m 3:04 / km
ahr:130 max:174

Pretty fun to hit some new trails. Largely out of traffic which is a major plus. Hamilton has some decent dedicated bike lanes so I used those where I could. Burlington could use a bit more of that because last time I checked painting a picture of a bike on a road did absolutely nothing to keep the brains of a cyclist where they belong.

Time adjusted to moving time only.

Thursday Aug 15 #

5 PM

Running 25:32 [3] 5.02 km (5:05 / km)
ahr:143 max:159 shoes: Mizuno wave shadow 3.

Breaking in The new shoes which are the same as the last two pairs of road shoes except they cost $70. First ones were $170, second were $125. On average I’m doing ok.

Running 24:05 [3] 5.05 km (4:46 / km)
ahr:170 max:190 shoes: Mizuno wave shadow 3.

Intervals! KM repeats! Fun!!

Had a hard time deciding what to do but settled on a few hard km repeats, hoping for three solid reps without doing any damage. Felt decent after the third so ripped the fourth and slowed down a lot. Started it ok but faded hard about a third of the way in and finished it faster. Two minute recoveries.

1. 3:55
2. 3:47
3. 3:48
4. 4:00

Feels like a workable starting point so long as I can weight bear tomorrow.

Running 23:39 [3] 4.53 km (5:13 / km) +10m 5:10 / km
ahr:158 max:170 shoes: Mizuno wave shadow 3.

Cooling down.

Tuesday Aug 13 #

5 PM

Running 1:05:37 [3] 12.24 km (5:22 / km) +185m 4:59 / km
ahr:154 max:184 shoes: Mizuno Sayonara 4

Hills in aldershot to warm up for repeats of the infamous ATB final climb on valley inn road. Wasn’t sure what a repeatable pace might be but it looks like 1:50 is chest exploding snd 2:00 is pretty hard but possibly sustainable. It’s a long hill to do repeats on at 400m but hey, what the hell, life is short, hills can be long. It’s not as though I thought this thing through, or plan to start doing so.

This workout featured a very old pair of shoes that are worn out but I still love them. Since my current trainers are still in the fourth dimension and the new ones to replace them are in whatever dimension Canada Post operates in, I had to find an alternate. I’ll never stop loving you, neon sayonara’s, and no amount of mileage will change it.

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