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Training Log Archive: Johnny M

In the 28 days ending Feb 28, 2015:

activity	#	time	miles		km		+m
Road Running	18	17:29:00	125.03	(8:23)	201.22	(5:13)	1575
Trail Running	6	10:19:00	55.34	(11:11)	89.06	(6:57)	2179
Snowshoeing	4	3:59:50	18.75	(12:48)	30.17	(7:57)	344
Total	27	31:47:50	199.12	(9:35)	320.45	(5:57)	4098

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Saturday Feb 28, 2015 #

11 AM

Road Running 1:33:00 [3] 17.16 km (5:25 / km) +341m 4:56 / km
ahr:134

20' easy
10x1' hill repeats at Beechwood
easy to in-laws

Friday Feb 27, 2015 #

2 PM

Trail Running 2:00:00 [3] 18.87 km (6:22 / km) +504m 5:37 / km
ahr:139

Took afternoon off to run. Felt good. Too many off leash dogs.

Thursday Feb 26, 2015 #

12 PM

Road Running 1:01:00 [3] 11.75 km (5:11 / km) +113m 4:57 / km
ahr:127

Easy run at the beach.

Wednesday Feb 25, 2015 #

12 PM

Road Running 55:00 [3] 11.85 km (4:38 / km) +130m 4:24 / km

Very slippery and slushy today. Slow on the boardwalk at the beach so I wouldn't wipe out. Forgot to turn on MIO again.

6 PM

Road Running 50:00 [3] 10.42 km (4:48 / km)
ahr:140

Rochelle's friend came over to let me go for a short run. Did I mention that I'd already run at lunch time? No way.

C • No way indeed 2

Tuesday Feb 24, 2015 #

12 PM

Road Running 50:00 [3] 10.71 km (4:40 / km)
ahr:141

Rochelle is in BC this week for a funeral, so I need to try and run during my lunch breaks since apparently you can't leave small children alone in a house in 2015. When I was a kid...

Sunday Feb 22, 2015 #

7 PM

Road Running 1:00:00 [3] 10.14 km (5:55 / km)
ahr:127

Easy run after long day and long drive. Cold and slippery so kept things very slow.

Saturday Feb 21, 2015 #

9 AM

Snowshoeing 20:00 [3] 2.87 km (6:58 / km)
ahr:145

Warmup before Dion Red Barn snowshoe race. Haven't slept properly for two nights, so not surprised by high HR on warmup.

10 AM

Snowshoeing 38:50 [3] 5.97 km (6:30 / km)
ahr:165

Dion Red Barn snowshoe race. Went out easy, but then got stuck behind slower runners (who went out too fast) on singletrack. Every time I passed someone I had to go through deep snow and redlined. So, just stayed chill and focused on moderate effort. Longer run later as well.

Derrick and Sara do a great job of organizing these events.

1 PM

Snowshoeing 2:00:00 [3] 12.86 km (9:20 / km) +276m 8:26 / km

Frontenac Park. The first section along Corridor was runnable, but by the middle section of Arkon hit much deeper snow due to lack of use. Some sections had no traffic and with snow up past knee, I could only hike. Tough workout and beautiful out there. Should have brought nutrition as I totally bonked.

C • Was wondering... 2

Thursday Feb 19, 2015 #

6 PM

Road Running 50:00 [3] 9.97 km (5:01 / km)
ahr:134

Easy but cold run during K's gymnastics class.

planks

Wednesday Feb 18, 2015 #

9 PM

Road Running 50:00 [3] 8.65 km (5:47 / km)
ahr:125

Easy run.

pushups
planks

Tuesday Feb 17, 2015 #

9 PM

Road Running 1:23:00 [3] 14.96 km (5:33 / km) +255m 5:07 / km
ahr:134

10x1' hills at Beechwood.

plyos
planks
pullups

Monday Feb 16, 2015 #

4 PM

Trail Running 1:10:00 [3] 11.15 km (6:17 / km) +260m 5:37 / km
ahr:130

Nice trail run.

pushups

Sunday Feb 15, 2015 #

2 PM

Road Running 2:00:00 [3] 22.32 km (5:23 / km)
ahr:127

Tommy Thompson. Very cold. Watched an aerial battle between a snowy owl and a hawk.

pullups

Saturday Feb 14, 2015 #

2 PM

Road Running 1:02:00 [3] 9.75 km (6:22 / km)
ahr:117

Dangerous run on the side of the road in Innisfil. Slow and sketchy. Kept sinking into the plowed snowbanks.

Friday Feb 13, 2015 #

6 PM

Road Running 40:00 [3] 7.42 km (5:23 / km)
ahr:126

Very cold (eyelashes froze together in the wind), so just did 40' instead of regular 50' during K's gymnastics.

planks

Wednesday Feb 11, 2015 #

6 PM

Trail Running 41:00 [3] 6.8 km (6:02 / km) +84m 5:41 / km
ahr:123

Quick warmup before group run.

Trail Running 1:25:00 [3] 11.07 km (7:41 / km) +230m 6:57 / km
ahr:131

Group run with the Salomon store. Lots of fresh snow. Slow.

planks

Tuesday Feb 10, 2015 #

8 PM

Road Running 1:16:00 [3] 13.62 km (5:35 / km) +302m 5:01 / km
ahr:131

Hill repeats at Beechwood. Felt good. Slow downhill due to road conditions.

26' easy
11x1' hill repeats
19' easy

plyo routine (felt springy)
pushups
planks

Monday Feb 9, 2015 #

9 PM

Road Running 33:00 [3] 5.76 km (5:44 / km)
ahr:119

Easy run.

Sunday Feb 8, 2015 #

7 PM

Trail Running 1:42:00 [3] 13.49 km (7:34 / km) +325m 6:45 / km
ahr:122

Slow run in the snow. Fun. No headlamp as city lights reflecting off snow. Very tired after long day so very easy pace.

Saturday Feb 7, 2015 #

11 AM

Trail Running 40:00 [3] 5.5 km (7:16 / km) +114m 6:35 / km
ahr:129

Microspikes. Slow slog in the snow.

Road Running 26:00 [3] 3.85 km (6:45 / km) +315m 4:48 / km
ahr:140

10x1' hills at Redway.

Trail Running 41:00 [3] 5.54 km (7:24 / km) +100m 6:47 / km

Back home in deep snow.

pullups
planks

Thursday Feb 5, 2015 #

6 PM

Road Running 50:00 [3] 9.08 km (5:30 / km)
ahr:122

Easy during K's gymnastics.

Wednesday Feb 4, 2015 #

9 PM

Snowshoeing 1:01:00 [3] 8.47 km (7:12 / km) +68m 6:55 / km
ahr:138

Sunnybrook.

pullups 7,5,4,4
pushups 20,15,15

Tuesday Feb 3, 2015 #

8 AM

Trail Running 2:00:00 [3] 16.64 km (7:13 / km) +562m 6:10 / km

Stone Mountain. Nice to run on trails. First ascent became very dodgy halfway due to ice on smooth rock so hiked back down. Second ascent was great with just some sections of ice. Nice view, fun times. Back to snow tomorrow.

Monday Feb 2, 2015 #

8 PM

Road Running 50:00 [3] 9.91 mi (5:03 / mi) +119m 4:52 / mi

Long day with no breaks. Arrived after midnight and early morning meeting. Saw lots of deer on my run.

Push-ups 3x20
Planks

Sunday Feb 1, 2015 #

9 AM

Road Running 40:00 [3] 7.86 km (5:05 / km)
ahr:255

Short run before heading out to Atlanta. Planned to run again but flight delayed over 5 hrs. Glad I did the run before leaving.

Pull-ups 7,6,5

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