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Training Log Archive: Johnny M

In the 30 days ending Nov 30, 2011:

activity	#	time	miles	km	+m
Road Running	19	21:48:02	5.58	8.99	6
Trail Running	6	14:23:00
Hiking/Walking	1	1:15:00
Total	26	37:26:02	5.58	8.99	6

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Wednesday Nov 30, 2011 #

10 PM

Road Running 1:19:00 [3]
shoes: Black Red

Beaches. Easy and relaxing.

Tuesday Nov 29, 2011 #

8 PM

Road Running (Intervals) 45:02 [3] 8.99 km (5:01 / km) +6m 5:00 / km
shoes: Streak

3 x 1KM repeats with 3-min recovery. Raining.

8 min warmup

1KM @ 3:50/KM
1KM @ 3:40/KM
1KM @ 3:34/KM

20 min easy warmdown

Basically followed Spaff's instructions and went 10 secs faster each repeat, except that I started at 3:50/KM instead of 4:20/KM. Ready for my first-ever 5K race on Saturday.

C • Nice! 8

Sunday Nov 27, 2011 #

1 PM

Road Running 2:30:00 [3]
shoes: Black Red

Easy on Lakeshore, Cherry Beach, TTP and home to EY.

Saturday Nov 26, 2011 #

7 PM

Trail Running (Hills) 2:00:00 [3]
shoes: Light G

Headlamp. Feeling strong and healthy, which makes sense, as the racing season is now over...

45 mins rolling hills
50 mins continuous hill repeats
25 mins to home

A few minutes from home, some guys in a truck kept shouting, "Run, Forrest, run!" The joke just never gets old.

C • Hills... 3

Friday Nov 25, 2011 #

5 PM

Road Running (Tempo) 49:00 [3]
shoes: Black Red

Easy for 10 mins, then a 20-min tempo at a moderate pace. A bit tired today, so didn't feel like pushing too hard. Last 10 mins uphill with headwind, so slowed a bit as well. Average pace was 3:58/km, so 5K for the tempo portion. Easy warmdown after.

Thursday Nov 24, 2011 #

9 PM

Road Running 1:33:00 [3]
shoes: Light G

Beaches. Nice run in the wind.

Wednesday Nov 23, 2011 #

10 PM

Road Running (Intervals) 1:08:00 [3]
shoes: Light G

Ran 2x1s after an 18-min warmup. Pushed the wrong button on my watch, so the first 2-min repeat lasted over 4 mins. Then I kept messing up the watch again and again. Finally shut the thing off and just jogged home.

Cold and rainy on Tuesday so skipped my run and ate junk food.

Sunday Nov 20, 2011 #

2 PM

Trail Running 2:00:00 [3]
shoes: Light G

Really fun run today. Feeling good.

Saturday Nov 19, 2011 #

2 PM

Trail Running 1:30:00 [3]
shoes: Light G

Squeezed in a run between Kieran's birthday party and my parents' anniversary dinner. Enjoyed the run and pushed the tempo a bit in the second half.

Friday Nov 18, 2011 #

8 PM

Road Running 31:00 [3]
shoes: Light G

Stomach queasy, so just a short run. Cold and windy.

Thursday Nov 17, 2011 #

9 AM

Trail Running 5:53:00 [3]
shoes: Mtn Grey

Frontenac Park Perimeter with Derrick Spafford. Great run. Saw a snowy owl a few yards away from us. Didn't eat nearly enough, but held on OK to finish moderately well. Definitely think my leg has fully healed, but my endurance is fairly limited. Not a big deal at this time of the year though. Too bad Keith couldn't make it, although he probably would have made us suffer with a faster pace.

C • Great Run! 1

Tuesday Nov 15, 2011 #

10 PM

Road Running 1:20:00 [3]
shoes: Black Red

Easy at the beach.

Sunday Nov 13, 2011 #

10 AM

Road Running 1:00:00 [3]
shoes: Black Red

Easy on Don Valley, with 20-min tempo.

2 PM

Road Running (Chariot) 2:17:00 [3]
shoes: Black Red

Lakeshore and TTP. Pushed Kieran in the chariot.

Saturday Nov 12, 2011 #

5 PM

Road Running 1:17:00 [3]
shoes: Black Red

Busy day, so just time for a short run.

Thursday Nov 10, 2011 #

5 PM

Trail Running (Hills) 1:00:00 [3]
shoes: Light G

Crothers. Easy pace as it got dark quick and the ground was slippery from leaves. At least 35 mins of continuous hill repeats at end. Felt good.

6 PM

Road Running (Never Ending Minutes) 35:00 [3]
shoes: Light G

That felt good, particularly since I did this after an hour warmup with hills and then did the speed sessions on busy city sidewalks.

1 min hard / 1 min easy x 10

Rep 1 @ 3:26/K
Rep 2 @ 3:34/K
Rep 3 @ 3:24/K
Rep 4 @ 3:34/K
Rep 5 @ 3:40/K
Rep 6 @ 3:42/K
Rep 7 @ 3:40/K
Rep 8 @ 3:27/K
Rep 9 @ 3:48/K
Rep 10 @ 3:05/K

Starting to see some small improvements.

C • Awesome! 3

Wednesday Nov 9, 2011 #

9 PM

Road Running 1:25:00 [3]
shoes: Black Red

EY / Beaches. Easy with music. First run after a couple of days off as Rochelle's been away.

Sunday Nov 6, 2011 #

10 AM

Road Running (Chariot) 55:00 [3]
shoes: Black Red

Ran with Kieran in Chariot as Rochelle is away for a few days.

1 PM

Road Running (Chariot) 41:00 [3]
shoes: Black Red

With Kieran in Chariot.

Saturday Nov 5, 2011 #

10 AM

Trail Running 2:00:00 [3]
shoes: Light G

Slow and easy trail run. A few hill repeats and four 8-sec hill sprints near the end.

5 PM

Hiking/Walking (Chariot) 1:15:00 [3]

Power walking with Kieran in Chariot.

Friday Nov 4, 2011 #

9 PM

Road Running 31:00 [3]
shoes: Mtn Grey

Easy evening shake out. Running in the morning, so kept it short.

Thursday Nov 3, 2011 #

10 PM

Road Running (Never Ending Minutes) 1:00:00 [3]
shoes: Black Red

Late night run. Tired. Never Ending Minutes though East York / Riverdale. Easy warmup and warmdown. A bit tough to keep momentum in busy sidewalk areas.

1 min hard / 1 min easy x 10

Rep 1 @ 3:24/K
Rep 2 @ 3:33/K
Rep 3 @ 3:37/K
Rep 4 @ 3:30/K
Rep 5 @ 3:35/K
Rep 6 @ 3:28/K
Rep 7 @ 3:40/K
Rep 8 @ 3:22/K
Rep 9 @ 3:34/K
Rep 10 @ 3:33/K

C • LB 2

Wednesday Nov 2, 2011 #

9 PM

Road Running 1:12:00 [3]
shoes: Black Red

Sluggish. No energy and overdressed. Need to lay off the Halloween candy as it's making me crash.

Tuesday Nov 1, 2011 #

8 PM

Road Running (Tabata) 1:00:00 [3]
shoes: Black Red

Blah. Felt super sluggish this evening. Probably just a Halloween sugar crash. Forced myself to do a Tabata workout, but wasn't feeling the groove.

Tabata:

1. 2:35 km/h
2. 3:16 km/h
3. 3:27 km/h
4. 3:36 km/h
5. 3:48 km/h
6. 3:29 km/h
7. 3:38 km/h
8. 3:43 km/h

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