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Training Log Archive: Canadian

In the 7 days ending Nov 18, 2012:

activity # timemileskm+m
  Running6 5:35:27 37.0(9:04) 59.55(5:38) 348
  Stretching4 55:00
  Circuit1 40:00
  Rock Gym1 20:00
  Total9 7:30:27 37.0 59.55 348
  [1-5]7 6:33:36

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MoTuWeThFrSaSu

Sunday Nov 18, 2012 #

1 PM

Running 1:44:00 intensity: (24 @0) + (10:39 @1) + (19:04 @2) + (37:17 @3) + (28:55 @4) + (7:41 @5) 12.45 km (8:21 / km) +301m 7:27 / km
ahr:159 max:205

Running with Eric and Alex on the old Huron map.

Stretching 10:00 [0]

Friday Nov 16, 2012 #

3 PM

Running tempo 44:31 intensity: (42 @0) + (5:47 @1) + (6:38 @2) + (12:34 @3) + (18:09 @4) + (41 @5) 9.0 km (4:57 / km)
ahr:158 max:196 shoes: Saucony Kinvara

Note on tempo runs. They suck. They're good workouts.

1.5 km main loop warm up
4x1.5 km main loop tempo run (23:59 - just made it under the 4min/km mark!)
1.5 km main loop cool down
C • A great cap to the opening ... 2

Thursday Nov 15, 2012 #

12 PM

Running 48:55 intensity: (17 @0) + (4:56 @1) + (29:36 @2) + (13:45 @3) + (21 @4) 8.72 km (5:37 / km) +6m 5:35 / km
ahr:144 max:181 shoes: NB 890s

Recovery run with Eric at lunch time.

Wednesday Nov 14, 2012 #

Stretching 8:00 [0]

6 PM

Running 48:51 intensity: (20:00 @2) + (28:51 @3) 12.27 km (3:59 / km) +35m 3:56 / km
shoes: NB 890s

Circuit 40:00 intensity: (20:00 @3) + (20:00 @4)
shoes: NB 890s

Tuesday Nov 13, 2012 #

Rock Gym (home gym) 20:00 [2]

1 PM

Running 44:30 intensity: (2 @0) + (48 @1) + (19:37 @2) + (20:59 @3) + (3:02 @4) + (2 @5) 8.9 km (5:00 / km) +2m 5:00 / km
ahr:151 max:192 shoes: NB 890s

Running with Nick was planning on running longer but Nick had time constraints and I quit early as well because my left IT band was bothering me. I've never had IT band problems before and as I recently replaced my heel lifts on my left side with much thicker ones I think that is probably the cause. I won't worry about it unless the problem persists long term.
C • Side stretching 1

Monday Nov 12, 2012 #

Stretching 29:00 [0]

I figured I'd start the new season off with a good stretching session.
4 PM

Running 44:40 intensity: (26 @0) + (2:45 @1) + (25:46 @2) + (15:11 @3) + (32 @4) 8.2 km (5:27 / km) +4m 5:26 / km
ahr:144 max:189 shoes: NB 890s

Skipped the Monday continuous circuit training this week as it's the first day back.

Stretching 8:00 [0]

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