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Training Log Archive: TC

In the 31 days ending Jan 31, 2008:

activity # timemileskm+m
  Run15 18:00:00 121.76(8:52) 195.95(5:31)
  Weights4 3:55:00
  Legs and Core4 2:05:00
  Core2 1:40:00
  Stretch1 30:00
  Cycle1 20:00
  Swim1 15:00
  Total20 26:45:00 121.76 195.95
averages - weight:169.4lbs

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Thursday Jan 31, 2008 #

Weights (Upper) 1:00:00 [3]

Wednesday Jan 30, 2008 #

Legs and Core (stability) 45:00 [3]

Run (treadmill) 30:00 [3] 3.0 mi (10:00 / mi)
shoes: NB 857 (2)

Crappy weather - freezing rain. Treadmill session - hills/fartlek

Tuesday Jan 29, 2008 #

Run (Treadmill) 30:00 [3] 3.2 mi (9:22 / mi)
shoes: NB 857 (2)

Poor weather so kept indoors...left hip really stiff/sore from yesterday

Legs and Core 40:00 [3]

various exercises to strenthen legs and core - hips sore

Monday Jan 28, 2008 #

Run long (slow/med) 1:45:00 [3] 17.0 km (6:11 / km)
weight:173lbs shoes: NB 857 (2)

Week lay off due to busy work travel...plus birthday weekend (50) so with festivities nothing daring over the weekend ecpet for some very good social participation.
Brookstreet to OC, Huntmar, GB and back to Brookstreet. ( Slow - medium ankle and left hip a little sore.

Sunday Jan 20, 2008 #

Run race 1:00:00 [5] 12.0 km (5:00 / km)
shoes: NB 857 (2)

Richmond 10km - Sunny, -20 C ( thanks that there was little wind).
Ran approx.10 mins warm up, and 48 min 20 secs ( first half in 24:25)...so a decent negative split

Saturday Jan 19, 2008 #

Weights (legs, core and upper) 1:00:00 [3]

Friday Jan 18, 2008 #

Run (Treadmill) 45:00 [3] 5.0 mi (9:00 / mi)
weight:173lbs shoes: NB 857 (2)

Eek..weight starting to creep up from holidays and bus meetings
C • Bus Meeting 1

Legs and Core (light weights) 20:00 [3]

Thursday Jan 17, 2008 #

Run 1:20:00 [3] 15.0 km (5:20 / km)
shoes: NB 857 (2)

Brookstreet, Terry Fox, Hersberg, Terry's Place, Knudson, GB Forced, Legion, Brookstreet.

Monday Jan 14, 2008 #

Note

Jan 14th - Jan 16th - Business Meeting no exercise

Sunday Jan 13, 2008 #

Run (slow start build up) 1:10:00 [3] 13.0 km (5:23 / km)
weight:170.5lbs shoes: NB 857 (2)

- 7 (-13 windchill) Sunny, with winds coming out of the East. Ran to Brookstreet, via Huntmar (s), Richardson, Knudson, Varley, March. East head winds most the way. Left ankle a little sore!

Legs and Core 20:00 [3]

Saturday Jan 12, 2008 #

Run long 2:20:00 [3] 22.0 km (6:22 / km)
shoes: NB 857 (2)

Ran with Lori- Centum to Knudson, Penfield, Hersberg, Morgans Grant, Old Carp, Richardson, Centum. Good weather.

Core (Leg and Core) 30:00 [3]

Friday Jan 11, 2008 #

Swim (breast stroke) 15:00 [3]

Quick swim before business meeting ...insufficient time for anything else

Thursday Jan 10, 2008 #

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

Not a very good run. Out late the night before and up early...had cup of coffee before run and just felt terrible (heartburn deluxe).

Stretch 30:00 [3]

Added in AIS stretching (with rope). Stretched to new levels and definitely very sore...may not be able to run tomorrow.

Wednesday Jan 9, 2008 #

Run (Treadmill) 1:00:00 [3] 11.0 km (5:27 / km)
shoes: NB 857 (2)

Tuesday Jan 8, 2008 #

Run tempo 1:10:00 [3] 13.0 mi (5:23 / mi)
weight:168lbs shoes: NB 857 1

Carp Ridge - Mild (+9) foggy- Long warm up and did 44 min for 8km route

Monday Jan 7, 2008 #

Core 1:10:00 [3]
weight:167lbs

Upper and lower

Sunday Jan 6, 2008 #

Run intervals (Fartlek/surges) 1:10:00 [4] 14.0 km (5:00 / km)
weight:168lbs shoes: NB 857 1

Mild weather -3 warming right up.
Ran Huntmar (s), Richardson, Knudson, Penfield, Herzberg, Legget to Brookstreet.
10 min warm up 2 km timed (9:30), 10 km surges to each alternate song from MP3 - Golden oldies made it easier...ankles where a lttle sore during the run.

Weights (upper and back) 35:00 [3]

Saturday Jan 5, 2008 #

Run (long slow) 2:30:00 [2] 23.0 km (6:31 / km)
shoes: NB 857 1

Run with Lori. -7 gentle winds out of South.
Centrum, Richardson, Huntmar, Old Carp, March House to Marshes, Herzberg, Penfield, Knudson, Centrum

Friday Jan 4, 2008 #

Weights (upper and lower) 1:20:00 [3]
weight:167lbs

Run rest day

Thursday Jan 3, 2008 #

Run (slow start build on speed) 1:10:00 [3] 13.0 km (5:23 / km)
weight:169lbs shoes: NB 857 1

Nice sunny day but cold -24 c...fortunately not much of a wind
Huntmar, Richardson, GB Foreced, loop past legion to Brookstreet. Started slow but gradually built the pace up. I should avaod GB Forced it contains and increasing amount of traffic and with all the snow not much of a shoulder to run on....large Cavanagh truck nearly took me out today. I had to aggresively jump to the side..... Foot (left) is a liitle stiff today....me thinks the shoes need replacing.

Wednesday Jan 2, 2008 #

Run (Treadmill) 1:00:00 [3] 11.0 km (5:27 / km)
shoes: NB 857 1

40 run 20 cycle 20 run. Hip a little stiff.

Cycle (Hard - level 4) 20:00 [3]

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