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Training Log Archive: CharlWard

In the 30 days ending Nov 30, 2013:

activity # timemileskm+m
  Running27 18:25:00 143.87(7:41) 231.54(4:46) 1507
  Total27 18:25:00 143.87(7:41) 231.54(4:46) 1507

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Saturday Nov 30, 2013 #

Running 1:14:36 [3] 15.3 km (4:53 / km) +158m 4:38 / km

Morning Long.
A bit chilly and some parts were a little slippy at times. Still feeling the effects of Thursdays core/strength session!

Friday Nov 29, 2013 #

Note
(rest day)

A well deserved rest.

Thursday Nov 28, 2013 #

Running 29:21 [2] 6.06 km (4:51 / km) +10m 4:48 / km

Alexander - Rail Trail.
Mostly ok on roads and grass; Rail Trail had very compacted snow however.

Compulsory 'Get Jacked' tonight; tomorrow depends on how achey I am after today.

Wednesday Nov 27, 2013 #

Running tempo 20:01 [4] 5.09 km (3:56 / km) +3m 3:55 / km

XC Tempo at Bayfront.
Ran mostly by myself though was with Raquel for the middle bit. Quite windy but not too cold.

Running warm up/down 19:37 [3] 3.91 km (5:01 / km) +15m 4:55 / km

WU

Running warm up/down 14:51 [3] 2.92 km (5:05 / km) +18m 4:56 / km

WD.

Tuesday Nov 26, 2013 #

Running 33:07 [3] 7.09 km (4:40 / km) +43m 4:32 / km

Chedoke Adventure.
Wound my way up and back down the fairways. Nice dusting of snow on the ground and not too cold today.

Monday Nov 25, 2013 #

Running 14:56 [4] 4.0 km (3:44 / km) +13m 3:40 / km

Bertram Loops, off 2min rest.

2k, 7:38
1k, 3:40
1k, 3:38

Running 1:46 [4] 0.47 km (3:46 / km) +8m 3:28 / km

3x short hill.

Running warm up/down 17:21 [3] 3.45 km (5:02 / km) +24m 4:52 / km

Warm Up.

Running warm up/down 12:34 [2] 2.14 km (5:52 / km) +11m 5:44 / km

Warm Down.

Sunday Nov 24, 2013 #

Running 26:27 [3] 5.37 km (4:56 / km) +52m 4:42 / km

Alexander - Rail Trail.
Started going around Alexander, but realised the grass was too hard to run on, so went along the road and down the Rail Trail for a bit.

-8 degrees doesn't feel too bad but it is a sunny day with no wind..

Saturday Nov 23, 2013 #

Running 1:19:47 [3] 15.55 km (5:08 / km) +183m 4:51 / km

Monarch long with Max.
Nice morning and we got the first Canadian snow :D

C • 'Australian Blizzard' 4

Friday Nov 22, 2013 #

Running 20:05 [4] 5.24 km (3:50 / km) +36m 3:42 / km

Rail Trail; 4,3,2,1 x2, 1minute rest between reps, 3minute rest between sets. (Uphill on the way out, down on the way back)

4:01, 0.99k
3:03, 0.75k
2:02, 0.51k
0:59, 0.26k

4:00, 1.08k
3:02, 0.82k
1:59, 0.54k
0:59, 0.28k

Running warm up/down 16:53 [3] 3.39 km (4:59 / km) +38m 4:43 / km

Warm Up.

Running warm up/down 18:21 [2] 3.5 km (5:15 / km) +27m 5:03 / km

Warm Down.

Thursday Nov 21, 2013 #

Running 35:45 [3] 7.55 km (4:44 / km) +90m 4:28 / km

Pre-breakfast, pre-lecture run to Chedoke.
Last part of the trail was closed so had to go twice over the first part. Nice morning, didn't mind the early time :)

Wednesday Nov 20, 2013 #

Running 10:02 [4] 2.52 km (3:59 / km)

XC Tempo.
Felt pretty good, it was cold though!

Running 9:06 [4] 2.43 km (3:45 / km)

3x800m off 400 jog on the outdoor track.
Not really sure that I enjoyed this very much - felt slow and found it tough.

C • found it tough 8

Running warm up/down 18:10 [3] 3.7 km (4:55 / km) +13m 4:50 / km

Warm Up.

Running warm up/down 17:33 [2] 3.15 km (5:34 / km)

Jog between Churchill and the track (1k) and warm down after track.

Tuesday Nov 19, 2013 #

Running 29:26 [3] 6.05 km (4:52 / km) +9m 4:50 / km

Night road loop.
Workout tomorrow daytime so had an easier day today.

Monday Nov 18, 2013 #

Running 40:12 [3] 8.35 km (4:49 / km) +62m 4:39 / km

Alexander - Rail Trail and back along the roads.
Just managed to get through the rail trail in enough light, but it was pushing it. Had planned to do a bit further, but wasn't enjoying the dark.

Sunday Nov 17, 2013 #

Running race 18:56 [5] 4.99 km (3:48 / km) +12m 3:45 / km

Hannukah Hustle 5k.

25 SECOND PB, WOOOOOOOOOOOOOOOOO!!

Good race, set off with the other two girls and it went out fast - knew that the wind/hill was on the way back so had to give it all on the last 1km.
Saw the finish time and just pushed it to the end. SO HAPPY.

1st woman also, so got vouchers :D

C • Well Done! 4

Running warm up/down 20:00 [3] 3.8 km (5:16 / km)

Warm Up.
(Watch didn't load for all of it)

Running warm up/down 17:55 [2] 3.11 km (5:46 / km) +8m 5:41 / km

Warm Down.

Saturday Nov 16, 2013 #

Running 24:50 [2] 5.26 km (4:43 / km) +7m 4:41 / km

Alexander loop and up the power lines.
Lovely day today, shame tomorrows forcast is terrible!

Friday Nov 15, 2013 #

Running 26:24 [3] 5.68 km (4:39 / km) +34m 4:31 / km

Little John Loop.
Definitely felt yesterday in the legs.

Thursday Nov 14, 2013 #

Running 24:08 [4] 6.08 km (3:58 / km) +17m 3:55 / km

XC Workout, with Max.
Went during the day again due to lectures.

8min tempo; 2.02k
3x hill loops; 3k, 12:06, 14m climb.
4min tempo; 1.06k

Pretty fierce wind in places, tried to run with the wind for most parts.
Good session, though very tiring.

Running warm up/down 17:59 [3] 3.51 km (5:07 / km)

WU

Running warm up/down 15:04 [2] 2.78 km (5:25 / km) +12m 5:18 / km

WD

Wednesday Nov 13, 2013 #

Running 27:36 [2] 5.45 km (5:04 / km) +83m 4:42 / km

Went for a bit of an adventure through Chedoke - no golfers so perfect for running around on. Got up to Radial and went along to my usual turning point and came back.
Back felt fine 98% of the time, had the occasional twinge - will see the trainers tomorrow.

C • TNT (Tues/Thurs Nite Training) 2

Tuesday Nov 12, 2013 #

Running 21:58 [2] 4.59 km (4:47 / km) +7m 4:45 / km

Alexander - power lines.

Back pain persists so may take tomorrow off and workout on Thursday depending on how it is.

C • Back pain 2

Monday Nov 11, 2013 #

Running 15:04 [4] 3.97 km (3:48 / km)

5 x 3min off 90s at Churchill.
Went with Max over my break as had a lecture at training time.
Weather wasn't very nice, pretty strong head wind in places.

3:00, 0.8k
3:01, 0.79k
3:02, 0.81k
2:58, 0.8k
3:01, 0.79k

Running warm up/down 18:51 [3] 3.6 km (5:14 / km) +12m 5:09 / km

Warm Up.

Running warm up/down 12:22 [2] 2.2 km (5:37 / km) +13m 5:28 / km

Warm Down.

Note

Developed back pain during the course of the evening; and all I've done it sat at my desk working...

Sunday Nov 10, 2013 #

Running 53:00 [3] 10.74 km (4:56 / km) +134m 4:39 / km

Out via the Rail Trail, onto Filman and up to Radial and then back through Chedoke.
Nice day, apart from the occasional strong wind!

Saturday Nov 9, 2013 #

Running 28:42 [3] 5.75 km (4:59 / km) +41m 4:49 / km

Warm up with Maddy and then extra on my own.
Workouts Monday and Wednesday this week.

Friday Nov 8, 2013 #

Running 24:47 [3] 5.15 km (4:49 / km) +45m 4:37 / km

CIS Pre-race with the girls.

Thursday Nov 7, 2013 #

Running 39:26 [3] 8.14 km (4:51 / km) +100m 4:34 / km

Chedoke - Radial.
Feeling good today!
Midterm went well, legs felt good, discovered a new fruit+veg shop; good day.

Wednesday Nov 6, 2013 #

Running 29:13 [3] 6.1 km (4:47 / km) +54m 4:35 / km

Along Rail trail to Little John and back down the power lines.
Legs felt awful today.

Tuesday Nov 5, 2013 #

Running 8:02 [4] 1.95 km (4:07 / km)

XC Tempo.

Running 5:38 [4] 1.49 km (3:47 / km)

2 Loops of Back 10.

Running warm up/down 19:07 [3] 3.88 km (4:56 / km) +18m 4:49 / km

WU

Running 9:07 [2] 1.63 km (5:36 / km)

WD

Monday Nov 4, 2013 #

Note

Frostyyy.

Running 31:32 [3] 6.78 km (4:39 / km) +18m 4:35 / km

Dark by the time I got out so tried to find a well lit road loop to do. Didn't find it too boring which was good, and most roads were well lit. Can easily be extended to make it a longer night run.

Sunday Nov 3, 2013 #

Running 35:22 [3] 7.68 km (4:36 / km) +79m 4:23 / km

Chedoke.
Felt alright considering 3 days in NY and a 13 hour coach journey overnight..

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