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Training Log Archive: TC

In the 29 days ending Feb 29, 2008:

activity # timemileskm+m
  Run13 19:25:00 127.33(9:09) 204.92(5:41)
  Weights6 5:35:00
  Run Tread4 2:30:00 18.21(8:14) 29.31(5:07)
  Legs and Core3 2:05:00
  Stretch1 20:00
  Total21 29:55:00 145.55 234.23
averages - weight:169.3lbs

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Friday Feb 29, 2008 #

Note
(rest day)

Rest

Thursday Feb 28, 2008 #

Run Tread 30:00 [4] 5.0 km (6:00 / km)
weight:168lbs shoes: NB 857 1

Regular run on treamill Incline 2.5 speed 6.3

Legs and Core (Bosu Trainer) 35:00 [3]

Wednesday Feb 27, 2008 #

Weights (upper and lower) 35:00 [3]
weight:168lbs

Bosu trainer

Run Tread (6's x4) 40:00 [5] 8.0 mi (5:00 / mi)
shoes: NB 857 (2)

6's x4 building to 6 speed, 6 incline

Tuesday Feb 26, 2008 #

Run (Tread Hills) 1:00:00 [5] 10.0 km (6:00 / km)
weight:167.5lbs shoes: NB 857 1

one hour of 6's. Level 6, 10 minute segments, first 4 minutes build up then last 6 minutes at grade 6

Weights (upper and lower) 30:00 [3]

upper and lower with Bosu trainer and weights...starting to incorporate weights with one leg stand on bosu. ( very difficult)

Monday Feb 25, 2008 #

Run (Tread Hills) 40:00 [3] 6.0 km (6:40 / km)
shoes: NB 857 (2)

Sunday Feb 24, 2008 #

Run (Easy) 1:30:00 [3] 15.0 km (6:00 / km)
shoes: NB 857 (2)

Home to Brookstreet - right knee sore ( runners knee)

Saturday Feb 23, 2008 #

Run long 2:30:00 [3] 25.0 km (6:00 / km)
shoes: NB 857 (2)

Run with Lori - Kanata Centrum, loop Knudson, Richardson, Huntmar, Stittsville back to KC. Coffee after with the group who are running Napa.

Monday Feb 18, 2008 #

Weights (Upper and Legs) 1:15:00 [3]

Sunday Feb 17, 2008 #

Run long (Build run) 1:30:00 [3] 16.0 km (5:38 / km)
weight:169.5lbs shoes: NB 857 (2)

Huntmar, Knudson, Campeau, Terry's, Varley, March, BSH

Saturday Feb 16, 2008 #

Run long 2:45:00 [3] 27.0 km (6:07 / km)
weight:171lbs shoes: NB 857 (2)

Sunny -17 C ( minimal wind ) - Steady run to Corel Centre, Kakulu, Trim, Corkstown and on to Brookstreet. ( Roughly 2 hours to Corkstown ). If I did the full loop back home I estimate that to be about a 33km run.

Friday Feb 15, 2008 #

Weights (upper and stretch lower) 1:00:00 [3]

Thursday Feb 14, 2008 #

Run Tread (Hills/Hard) 40:00 [4] 4.0 mi (10:00 / mi)
shoes: NB 857 1

Stretch 20:00 [3]

Wednesday Feb 13, 2008 #

Weights (plus legs (bosu)) 1:15:00 [3]

Excellent work out on bosu trainer. Felt really, good.

Tuesday Feb 12, 2008 #

Run Tread (Hills) 40:00 [3] 5.0 km (8:00 / km)
shoes: NB 857 1

Hills on treadmill.

Monday Feb 11, 2008 #

Weights 1:00:00 [3]

Upper and lower - incorporated Bosu trainer...felt good

Sunday Feb 10, 2008 #

Run long 1:35:00 [3] 17.0 km (5:35 / km)
weight:169.5lbs shoes: NB 857 (2)

Huntmar, Knudson, Leacock, Penfield, Herzberg, Brookstreet - Wind gusts

Saturday Feb 9, 2008 #

Run long 1:30:00 [3] 17.0 km (5:18 / km)
weight:172.5lbs shoes: NB 857 (2)

Huntmar, Campeau, Knudson, Varley, March, Brookstreet

Legs and Core 45:00 [3]

Squats, lunges on Bosu trainer

Friday Feb 8, 2008 #

Note

Rest day - Travel back from Vancouver

Thursday Feb 7, 2008 #

Run long 1:40:00 [3] 17.0 km (5:53 / km)
shoes: NB 857 (2)

Sheraton Hotel Vancouver round Stanley Park and back to Sheraton.

Wednesday Feb 6, 2008 #

Run 1:10:00 [3] 14.0 km (5:00 / km)
shoes: NB 857 (2)

Sheraton Hotel Vancouver - Stanley Park and return ( not total way round - just short of Lion Gate Bridge)

Sunday Feb 3, 2008 #

Run (Build run) 1:40:00 [4] 19.0 km (5:16 / km)
weight:169.5lbs shoes: NB 857 (2)

Light snow..ScotiaBank Place, Hill, Kakulu, Kevin, Richard's, Terry's, Varley, March finishing at Brookstreet (running hard mid way to end and noticed left shin muscle somewhat sore...nothing aftereards though. Good hot tub afterwards.

Saturday Feb 2, 2008 #

Run (build-up) 1:15:00 [3] 15.0 km (5:00 / km)
weight:168lbs shoes: NB 857 (2)

Big snow storm yesterday in Ottawa - roads in poor shop. Huntmar, Richardson, Knudson, Varley, March, Brookstreet.

Friday Feb 1, 2008 #

Legs and Core 45:00 [3]

Run (treadmill) 40:00 [3] 4.3 mi (9:18 / mi)
shoes: NB 857 (2)

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