Training Log Archive: cbruskiIn the 7 days ending Sep 23, 2017:
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Saturday Sep 23, 2017 #
9 AM
Running long (LSD) 1:27:33 [3] 14.0 km (6:15 / km)
shoes: Asics Gel-Kayano 22
LSD to Westboro Beach, back, then to top of Iris hill and home.
Good relaxing run after yesterday's w/o. Very sunny, warm, and getting humid. Wow, it's Fall!
Km times varied from the first really slow one ( on purpose) of 6:40 to 5:58-6:04 for most of them. Two or three at an even 6:15. That 's a nice pace for me for over 10km.
Good relaxing run after yesterday's w/o. Very sunny, warm, and getting humid. Wow, it's Fall!
Km times varied from the first really slow one ( on purpose) of 6:40 to 5:58-6:04 for most of them. Two or three at an even 6:15. That 's a nice pace for me for over 10km.
Friday Sep 22, 2017 #
10 AM
Running intervals (Long intervals) 1:01:13 [4] 10.03 km (6:06 / km)
shoes: Asics Gel-Kayano 22
Shirley's Bay... 3 km warm-up, then 3 x 10 min @ HM pace (5:23 down loop, 5:28 up loop, 5:28 down loop), with ~2:30-3:00 min recovery in between. Tired at the end of the last one! Jogged for A bit to reach 10 km for the warm-down, then walked with Francis to the parking lot.
It was nice having Coach Kawam with me, riding along on Deep Purple :)
It was nice having Coach Kawam with me, riding along on Deep Purple :)
Wednesday Sep 20, 2017 #
6 PM
Running (Trails and hills) 1:54:00 [4] 9.0 km (12:40 / km)
shoes: Asics Gel-Kayano 22
Work out with RALF group. ~2 km warm-up to Iris transitway station area. A couple of brief technical drills. Then 4x750 m trail loop, easy on dirt trail, faster on wider green path. Recovery of 2 min. in between loops. After that, technical running briskly down transitway hill to station, up and down all four staircases, then recovery jog back up the hill. Did four reps.
Great workout, but very tiring and wearing on the hams, quads, and glutes!
Nice crowd to run with on a hot and muggy night :)
Walked back most of the way and jogged the last 400m or so.
Twisted my R ankle on one of the green trail stretches, but no lingering effects other than very slight stiffness.
Great workout, but very tiring and wearing on the hams, quads, and glutes!
Nice crowd to run with on a hot and muggy night :)
Walked back most of the way and jogged the last 400m or so.
Twisted my R ankle on one of the green trail stretches, but no lingering effects other than very slight stiffness.
Tuesday Sep 19, 2017 #
5 PM
Running (Base run) 35:51 [3] 6.28 km (5:43 / km)
shoes: Asics Gel-Kayano 22
Started off the run with a few rain drops falling... Ran the last half of the run in an absolute downpour! It felt great after a hot day at work (30 degrees in my humid classroom all day!)
Sunday Sep 17, 2017 #
8 AM
Yard work (Bush cutting - cottage) 2:00:00 [3]
shoes: Merrell Ventilator-types
Cutting bush and trees along the path to the lake. hauled lots of fairly large branches of trees! Lopped through some branches with 2 inch diameter. A good sweat for a couple of hours!
10 AM
Running long (LSD cottage roads) 1:13:17 [3] 12.01 km (6:06 / km)
shoes: Asics Gel-Kayano 22
Wow. Ran out beyond Grabowski's to lot #1272. A hot run after 2h of bush-cutting. I probably needed to tank up on more water before heading out. The hills were a challenge as always, but I didn't stop, even on the big G-hill. Km times varied from 5:58 - 7:23 (big G-hill from Corrigan's on).
Chatted along the way with a cyclist and some walkers. We all mentioned jumping in the lake after our outings!
The lake DID feel great!
Chatted along the way with a cyclist and some walkers. We all mentioned jumping in the lake after our outings!
The lake DID feel great!