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Training Log Archive: boyle

In the 7 days ending Mar 18, 2010:

activity # timemileskm+m
  Running5 1:41:49 10.08(10:06) 16.22(6:17)
  canicross3 33:00 2.05(16:06) 3.3(10:00)
  Total8 2:14:49 12.13(11:07) 19.52(6:54)
averages - weight:166lbs

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Thursday Mar 18, 2010 #

4 PM

Running warm up/down 7:45 [3] 1.0 km (7:45 / km)
shoes: ASICS Gel-Trabuco 11 WR

5 PM

Running race 15:46 [5] 3.0 km (5:15 / km)
shoes: ASICS Gel-Trabuco 11 WR

I won't be trying another TT on Friday. That run was enough of an improvement and took enough out of me. IMHO, the splits were a perfect ladder.

Without the 11kph winds and with company of any runner, I could have run faster. The first lap was particularly slow (relatively) as I tested the pace I could maintain with heel-toe strides. I soon moved to the more ugly hunched-over but quicker posture.

Flip side: I always like to dwell on the negative. For a guy who has already raced the Boston Marathon, my present meniscus-less speed would now qualify me if I were over 70 years of age.

Running warm up/down 8:00 [3] 1.0 km (8:00 / km)
shoes: ASICS Gel-Trabuco 11 WR


3000m run - Splits

Wednesday Mar 17, 2010 #

3 PM

canicross 3:00 [3] 0.3 km (10:00 / km)
shoes: ASICS Gel-Trabuco 11 WR

4 PM

Running warm up/down 8:00 [3] 1.0 km (8:00 / km)
shoes: ASICS Gel-Trabuco 11 WR

Running race 8:42 [5] 1.0 mi (8:42 / mi)
shoes: ASICS Gel-Trabuco 11 WR

I missed trying the 3k on Tuesday as my (only) shoes were wet from Ziggy play. Even so, I attempted the 3k in wet shoes from Ziggy play today. Despite the wind (gusts 33kph), I couldn't resist my first run in shorts and singlet.

1:03 2:10 2:13 2:08 1:06

Unable to sustain the new pace, I aborted the mission, hoping to save something for a later attempt. The failure may have been due to the wind or a tight left achilles or the fact that I can't go any faster.

It can't be good when the ten-year-old greets you with, "from far away you look like a woman."

Monday Mar 15, 2010 #

6 PM

canicross 10:00 [3] 1.0 km (10:00 / km)
shoes: ASICS Gel-Trabuco 11 WR

7 PM

Running race 16:15 [3] 3.0 km (5:25 / km)
shoes: ASICS Gel-Trabuco 11 WR

I didn't have direct warm-up as I'd just been out with the dog for two hours. Wind was minimal (8kph) and there were no puddles to navigate.

1:03 2:12 2:13 2:12 2:11 2:11 2:09 2:01

Very good splits, if I do say so myself BUT can I better the time?!?

Sunday Mar 14, 2010 #

Event: Ottawa/Nakkertok Snow-shoe -O
 
Event: Nakkertok Ski-O
 
Event: US Team (unofficial) 3K time trial
 
6 PM

Running warm up/down 11:48 [3] 1.0 mi (11:48 / mi)
shoes: ASICS Gel-Trabuco 11 WR

Ray Friel HS

rain, wind chill -1 (33kph)

Running race 17:04 [5] 3.0 km (5:41 / km)
shoes: ASICS Gel-Trabuco 11 WR

2:17 2:24 2:23 2:19 2:14 2:13 2:11 1:00

I went out expecting at 21minute pace so I'm pleased.

Running warm up/down 8:29 [3] 1.0 km (8:29 / km)
shoes: ASICS Gel-Trabuco 11 WR

I'm delighted that I can still run, though Sianna says that's jogging NOT running. However, I don't miss the verbal abuse common to my run along the roads. I don't know where runners who spend all their time off trails and off the track find the patience.

Saturday Mar 13, 2010 #

9 AM

canicross 20:00 [3] 2.0 km (10:00 / km)
weight:166lbs shoes: ASICS Gel-Trabuco 11 WR

My canine partner has detrained during my absence. During our warm-up walk, Ziggy needed to lie on the icy patch to cool off.

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