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Training Log Archive: Johnny M

In the 30 days ending Nov 30, 2013:

activity # timemileskm+m
  Road Running16 17:49:00 129.67(8:15) 208.69(5:07)
  Trail Running6 8:55:00 56.66(9:27) 91.19(5:52)
  Total22 26:44:00 186.34(8:36) 299.88(5:21)

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Saturday Nov 30, 2013 #

4 PM

Trail Running 1:10:00 [3] 12.01 mi (5:50 / mi)
shoes: Salomon SpeedCross3 #5 Blue

Thursday Nov 28, 2013 #

6 PM

Road Running 50:00 [3] 9.15 km (5:28 / km)
shoes: Salomon Crossmax CS (screws)

Wednesday Nov 27, 2013 #

5 PM

Road Running 33:00 [3] 6.0 km (5:30 / km)
shoes: Salomon XR CrossMax2 #1

6 PM

Trail Running 1:15:00 [3] 11.11 km (6:45 / km)
shoes: Salomon XR CrossMax2 #1

Tuesday Nov 26, 2013 #

9 PM

Road Running 1:15:00 [3] 13.36 km (5:37 / km)
shoes: RD#1

Monday Nov 25, 2013 #

Note
(rest day)

Sunday Nov 24, 2013 #

10 AM

Trail Running 1:30:00 [3] 13.74 km (6:33 / km)
shoes: Salomon XR CrossMax2 #1

Slow in the snow. A bit underdressed.

Saturday Nov 23, 2013 #

2 PM

Trail Running 1:30:00 [3] 15.34 km (5:52 / km)
shoes: Salomon XR CrossMax2 #1

Lots of snow and poor visibility at times. Fun.

Friday Nov 22, 2013 #

Note
(rest day)

Thursday Nov 21, 2013 #

6 PM

Road Running 1:04:00 [3] 12.03 km (5:19 / km)
shoes: RD#1

Easy w 22' of hills.

Wednesday Nov 20, 2013 #

Note
(rest day)

Tuesday Nov 19, 2013 #

9 PM

Road Running 1:05:00 [3] 13.04 km (4:59 / km)
shoes: Salomon XR CrossMax2 #1

Easy to Lakeshore. Getting cold.

Monday Nov 18, 2013 #

9 PM

Road Running 50:00 [3] 9.6 km (5:12 / km)
shoes: RD#1

Easy around EY. Feeling relaxed now that I've pulled back from any structured training.

Sunday Nov 17, 2013 #

2 PM

Trail Running 1:30:00 [3] 13.43 km (6:42 / km)
shoes: Salomon SpeedCross3 #5 Blue

Slippery but fun trail run. Covered in mud at the end.

Saturday Nov 16, 2013 #

4 PM

Road Running 1:00:00 [3] 10.84 km (5:32 / km)
shoes: RD#1

Super slow in Innisfil with a couple of short breaks by the lake. I think I'm done with training.

Friday Nov 15, 2013 #

Note
(rest day)

Thursday Nov 14, 2013 #

6 PM

Road Running 1:12:00 [3] 13.23 km (5:27 / km)
shoes: RD#1

Hill repeats. But not too fast today.

Wednesday Nov 13, 2013 #

Note
(rest day)

Tuesday Nov 12, 2013 #

Note
(rest day)

Sore leg, so just said screw it.

Monday Nov 11, 2013 #

10 PM

Road Running 40:00 [3] 7.55 km (5:18 / km)
shoes: RD#1

Not too smooth today.

Sunday Nov 10, 2013 #

2 PM

Road Running 2:30:00 [3] 28.26 km (5:18 / km)
shoes: RD#1

Windy and wet.

Saturday Nov 9, 2013 #

10 PM

Road Running 1:13:00 [3] 15.86 km (4:36 / km)
shoes: RD#1

20' steady
8x3' w 1' recovery
* 3' @ 3:39/km
* 3' @ 3:45/km
* 3' @ 3:35/km
* 3' @ 3:40/km
* 3' @ 3:33/km
* 3' @ 3:43/km
* 3' @ 3:42/km
* 3' @ 3:45/km
20' easy

Starting to get some speed back. Of course the season is now over...
C • yowzers 2

Friday Nov 8, 2013 #

Note
(rest day)

Thursday Nov 7, 2013 #

6 PM

Road Running 1:30:00 [3] 18.34 km (4:54 / km)
shoes: RD#1

Beach.

Wednesday Nov 6, 2013 #

10 PM

Road Running 50:00 [3] 9.92 km (5:02 / km)
shoes: RD#1

Tired and slow.

Tuesday Nov 5, 2013 #

10 PM

Road Running 1:16:00 [3] 15.84 km (4:48 / km)
shoes: RD#1

Only nearly killed twice.

Monday Nov 4, 2013 #

Note
(rest day)

Sunday Nov 3, 2013 #

2 PM

Trail Running 2:00:00 [3] 18.24 km (6:35 / km)
shoes: Salomon SpeedCross3 #5 Blue

A bit sketchy at times with all the fallen leaves. Nice run.

Saturday Nov 2, 2013 #

5 PM

Road Running 1:10:00 [3] 15.14 km (4:37 / km)
shoes: RD#1

20' steady
8' @ 4:08/km / 2' easy (soft ground)
8' @ 3:48/km/ 2' easy (firmer)
8' @ 3:51/km / 2' easy
20' easy

Friday Nov 1, 2013 #

9 PM

Road Running 51:00 [3] 10.53 km (4:51 / km)
shoes: RD#1

Easy.

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