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Training Log Archive: Trav

In the 30 days ending Apr 30, 2018:

activity # timemileskm+m
  run16 21:56:53 126.72 203.93 3590
  Gym11 9:45:00
  Total27 31:41:53 126.72 203.93 3590
  [1-5]27 31:39:46

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Monday Apr 30, 2018 #

Gym 1:00:00 [3]

stretching and light weights to limber me up from yesterday's big run.

Sunday Apr 29, 2018 #

9 AM

run 3:52:54 intensity: (13 @0) + (1:36 @1) + (29:17 @2) + (1:35:14 @3) + (1:45:20 @4) + (1:14 @5) 27.97 km (8:20 / km) +431m 7:44 / km
ahr:136 max:171

A terrific day in the Niagara region woods! Steady pace with bent and tarno kept it sane and totally fun.

Early in in the run I quietly put my maps away and was pleasantly content to be a passenger on the tarnobent bus.

I understand from all the muttering that we lost a minute or two here and there, and for that I judged them a little bit, but silently. Like in my head. And using only my inside voice ("The Griz wouldn't have pulled a move like that."--stuff like that). Outwardly I remained placid, genially urging the two of them to use more care in their route choices. Every now and then I looked at my compass meaningfully to confirm I was pulling my weight. Mostly, though, I just looked around because that's my highest and best use in events like this, and I like to play to my strengths.

Lovely course DGL people! Thanks for giving us a fine Sunday in the woods. Nice work with clearing the clouds away more race too. That worked out nicely.

Saturday Apr 28, 2018 #

8 AM

run 1:01:10 intensity: (19 @0) + (31 @1) + (33:31 @2) + (24:27 @3) + (2:22 @4) 5.38 mi (11:22 / mi) +194m 10:13 / mi
ahr:120 max:149

gentle SMT with Tarno Balogna and Jaquie. And dogs of course. Social time with the tarnos, then supe and hansel. This is what Saturday mornings are about.

Friday Apr 27, 2018 #

Gym 1:00:00 [4]

Thursday Apr 26, 2018 #

run 1:14:18 intensity: (15:29 @2) + (14:16 @3) + (40:10 @4) + (4:23 @5) 13.6 km (5:28 / km) +234m 5:02 / km
ahr:106 max:167

Good hard run with Rox. She's gettin' mighty close to catching them squirrels. 20 minutes, 15 minutes, 10 minutes at tempo with 5 minutes in between

Wednesday Apr 25, 2018 #

Gym 45:00 [3]

Had to do something. But not very energetic or effective.

Tuesday Apr 24, 2018 #

5 AM

run 1:00:47 intensity: (18 @1) + (48 @2) + (8:45 @3) + (50:56 @4) 7.37 mi (8:15 / mi) +36m 8:07 / mi
ahr:148 max:156

Out past the airport and back on the Vegas strip. 45 minutes steady state

Monday Apr 23, 2018 #

Gym 50:00 [3]

Grim experience in a huge gym teeming with people. No machines open. I soldiered on, but only because i am driven by a higher purpose.

Saturday Apr 21, 2018 #

8 AM

run 1:52:23 intensity: (26:19 @2) + (1:09:01 @3) + (16:54 @4) + (9 @5) 17.2 km (6:32 / km) +294m 6:01 / km
ahr:128 max:162

A bit of a longer run with the Collider because tomorrow is a no running/travel day. We whiled away the time by talking about what it means to write your own Turing Complete programming language and the fundamentally broken economics of large law firm business models. I'm not so sure this would have worked so well in a larger group of runners.

Friday Apr 20, 2018 #

Gym 1:00:00 [4]

balance-stuff. Like walking lunges with one arm held straight up with a 15 pound weight in it.
C • Not a scientist.... 4

Thursday Apr 19, 2018 #

6 AM

run 58:15 intensity: (19 @0) + (8 @1) + (10:19 @2) + (15:26 @3) + (31:57 @4) + (6 @5) 5.81 mi (10:02 / mi) +203m 9:03 / mi
ahr:137 max:164

45 minutes steady state with rox. Meet tarno hair way and made him run fast with me.

Tuesday Apr 17, 2018 #

5 PM

run 55:40 intensity: (11:10 @2) + (21:32 @3) + (22:58 @4) 6.09 mi (9:08 / mi) +136m 8:33 / mi
ahr:133 max:154

Late afternoon run with her roxy-ship 3 times 10 minutes with four minutes in between. Wore spikes because, hey, late April.

Monday Apr 16, 2018 #

Gym 1:00:00 [4]

Sunday Apr 15, 2018 #

8 AM

run 1:03:33 intensity: (54 @1) + (27:40 @2) + (20:35 @3) + (14:03 @4) + (21 @5) 8.87 km (7:10 / km) +177m 6:31 / km
ahr:125 max:164

Not so inviting to go out there this morning, but hey it's just what we do. Threw a good winter coat of Rox and headed out into it. Driving ice pellets. The full force of a rogue weather system. But dressed properly, we were fine. Better prepared than yesterday in any event. Not as many trees down as a I expected, but plenty of debris. Finished with 15 minutes of tempo.

Saturday Apr 14, 2018 #

8 AM

run 1:28:24 intensity: (6 @0) + (55 @1) + (15:06 @2) + (52:03 @3) + (19:06 @4) + (1:08 @5) 8.29 mi (10:40 / mi) +308m 9:34 / mi
ahr:130 max:163

Started out ok, but the misery set in after about an hour with rain, ice pellets and dropping temps. The last 15 minutes was just plain bitter. Roxy and Koko were bummed. Lifted them straight into the shower to warm them up.

Friday Apr 13, 2018 #

Gym 1:00:00 [5]

Definitely getting harder.

Thursday Apr 12, 2018 #

6 AM

run 59:28 intensity: (3 @0) + (39 @1) + (8:44 @2) + (9:12 @3) + (40:08 @4) + (42 @5) 6.96 mi (8:33 / mi) +196m 7:51 / mi
ahr:142 max:161

2 x 20 minutes at tempo. 6 minutes in between

Tuesday Apr 10, 2018 #

6 AM

run 50:04 intensity: (17 @0) + (3:02 @1) + (5:27 @2) + (5:47 @3) + (35:29 @4) + (2 @5) 5.51 mi (9:05 / mi) +193m 8:12 / mi
ahr:139 max:161

40 minutes steady state

Monday Apr 9, 2018 #

Gym 1:00:00 [5]

balance and stability. Not things that have ever come naturally.

Sunday Apr 8, 2018 #

8 AM

run 1:23:47 intensity: (8 @0) + (1:24 @1) + (17:26 @2) + (38:11 @3) + (22:59 @4) + (3:39 @5) 8.53 mi (9:49 / mi) +262m 8:58 / mi
ahr:132 max:178

Nice sunday morning run with Supe. Easy going for the first hour, then kicked it up a notch finishing with a perilous sprint over frozen jagged mud to the bridge over Canterbuy falls. Rox seems to have no issue with the jaggedy bits.

Saturday Apr 7, 2018 #

8 AM

run 2:08:38 intensity: (42 @0) + (4:23 @1) + (59:52 @2) + (1:03:41 @3) 11.97 mi (10:45 / mi) +413m 9:42 / mi
ahr:119 max:139

Longest run in a serious long time. All part of the plan. Though it was supposed to happen last week.

Friday Apr 6, 2018 #

Gym 1:00:00 [4]

Endurance workout to make up for shorter gym sessions.

Thursday Apr 5, 2018 #

6 AM

run 44:18 intensity: (40 @1) + (7:07 @2) + (4:50 @3) + (31:40 @4) + (1 @5) 5.34 mi (8:18 / mi) +116m 7:46 / mi
ahr:140 max:160

35 minutes at 90% of race pace effort.

run 9:00 [3]

Warm down back to the Hottage

Wednesday Apr 4, 2018 #

Gym 20:00 [3]

Some core and weights that work on balance taught to me by Cole.

Tuesday Apr 3, 2018 #

6 AM

run 1:01:33 [3] 7.01 mi (8:47 / mi) +160m 8:12 / mi

Program is definitely getting more challenging. 3 ten-minute sets at 10k pace. I was with Rox so we headed to the rail trail. Middle set was on the flats. 3:53. that felt hard.

Monday Apr 2, 2018 #

Gym 50:00 [4]

core lessons from guest coach Cole. That's a whole different game he plays

Sunday Apr 1, 2018 #

7 AM

run 1:12:41 [3] 10.35 km (7:01 / km) +237m 6:18 / km

Moving into longer distance sundays with the last 15 minutes being at tempo or faster pace.

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