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Training Log Archive: Johnny M

In the 31 days ending Oct 31, 2012:

activity # timemileskm+m
  Road Running28 26:25:34 208.0(7:37) 334.75(4:44) 226
  Trail Running14 18:53:00 133.55(8:29) 214.93(5:16) 1509
  Total40 45:18:34 341.56(7:58) 549.68(4:57) 1735

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Wednesday Oct 31, 2012 #

9 PM

Road Running 1:40:00 [3] 20.62 km (4:51 / km)
shoes: Salomon S-Lab Sense #1

Easy run in the rain. Lots of crazies out tonight.

Core.

Tuesday Oct 30, 2012 #

Note

Blog update: http://johnnymcalister.com/2012/10/30/tim-tam-reco...
9 PM

Road Running 1:16:00 [3] 16.54 km (4:36 / km)
shoes: Salomon S-Lab Sense #1

Nice run to the beach and back. A bit slippery in places.

Plyos and core.

Monday Oct 29, 2012 #

12 PM

Trail Running 55:00 [3] 10.51 km (5:14 / km) +237m 4:42 / km
shoes: Red Lugs

Sliding in the mud. Very windy.

Sunday Oct 28, 2012 #

7 AM

Trail Running 2:30:00 [3] 27.61 km (5:26 / km) +466m 5:01 / km
shoes: Salomon S-Lab Sense #1

Hilly trail run.

Saturday Oct 27, 2012 #

2 PM

Road Running 30:00 [3] 6.02 km (4:59 / km)
shoes: Salomon S-Lab Sense #1

3 PM

Road Running 35:00 [3] 5.77 km (6:04 / km)
shoes: Salomon S-Lab Sense #1

Hill repeats.

Road Running 25:00 [3] 5.24 km (4:46 / km)
shoes: Salomon S-Lab Sense #1

Thursday Oct 25, 2012 #

12 PM

Trail Running 53:00 [3] 10.89 km (4:52 / km)
shoes: Red Lugs

Lunch run. Lots of leaves.
9 PM

Road Running 1:00:00 [3] 12.11 km (4:57 / km)
shoes: Salomon S-Lab Sense #1

Tired and lazy tonight.

Wednesday Oct 24, 2012 #

5 PM

Road Running 27:00 [3] 5.76 km (4:41 / km)
shoes: Salomon S-Lab Sense #1

Ran to the Salomon store for group run.
6 PM

Trail Running 1:10:00 [3] 10.3 km (6:48 / km)
shoes: Salomon S-Lab Sense #1

Salomon group run. Slow pace. Stopped to look for someone's lost iPod in the leaves. Muddy and slippery.
7 PM

Road Running 29:00 [3] 5.98 km (4:51 / km)
shoes: Salomon S-Lab Sense #1

Ran home from Salomon store.

Tuesday Oct 23, 2012 #

9 PM

Road Running 1:30:00 [3] 20.9 km (4:18 / km)
shoes: Salomon S-Lab Sense #1

Felt a bit tired and stiff today, so didn't push too hard.

30' @ 4:32/km

12' @ 3:48/km // 3' easy
12' @ 3:58/km // 3' easy
12' @ 3:54/km // 3' easy (calm and relaxed)

15' easy @ 4:46/km

Monday Oct 22, 2012 #

12 PM

Trail Running 51:00 [3] 10.48 km (4:52 / km)
shoes: Red Lugs

Great day for a run. Legs felt heavy.
10 PM

Road Running 1:01:00 [3] 13.0 km (4:42 / km)
shoes: Salomon S-Lab Sense #1

Nice evening run. Love these shoes.

Core and plyos.

Sunday Oct 21, 2012 #

7 AM

Trail Running 2:00:00 [3] 23.0 km (5:13 / km) +419m 4:47 / km
shoes: Salomon S-Lab Sense #1

One hour of steady hill circuit.

Saturday Oct 20, 2012 #

2 PM

Trail Running 30:00 [3] 6.25 km (4:48 / km)
shoes: Salomon S-Lab Sense #1

30' easy

Road Running 30:00 [3] 5.37 km (5:35 / km)
shoes: Salomon S-Lab Sense #1

Hills.
3 PM

Road Running 30:00 [3] 6.22 km (4:49 / km)
shoes: Salomon S-Lab Sense #1

Easy.

Friday Oct 19, 2012 #

9 PM

Road Running 50:00 [3] 10.15 km (4:56 / km)
shoes: Salomon S-Lab Sense #1

Easy around EY.

Plyos and planks.

Thursday Oct 18, 2012 #

12 PM

Trail Running 54:00 [3] 11.02 km (4:54 / km)
shoes: Red Lugs

Hilly trail run at lunch. Casual.
C • casual, yet formal..... 4

Wednesday Oct 17, 2012 #

8 PM

Road Running 1:45:00 [3] 21.82 km (4:49 / km)
shoes: Salomon S-Lab Sense #1

Easy pace and low heel drop seemed to keep my ankle happier tonight.

Tuesday Oct 16, 2012 #

9 PM

Road Running 30:00 [3] 6.94 km (4:19 / km)
shoes: Hali 12

Steady to start.

Road Running 15:00 [3] 3.81 km (3:56 / km)
shoes: Hali 12

And my ankle blows up at the 13' mark. Frick. Called it quits at 15' instead of 45'.
C • heel up 5

Road Running 30:00 [3] 5.98 km (5:01 / km)
shoes: Hali 12

Jogged home. This sucks. Time to visit Greg.

Monday Oct 15, 2012 #

11 AM

Road Running 48:00 [3] 9.87 km (4:52 / km)
shoes: Salomon S-Lab Sense #1

Not feeling too smooth today. Of course, I ran immediately following a work brunch, so that probably didn't help.
10 PM

Road Running 1:00:00 [3] 13.22 km (4:32 / km)
shoes: Hali 12

Didn't want to go out, but had a nice run once I settled into it.

Planks and plyos after. Starting to feel more of a spring in my jumps.

Sunday Oct 14, 2012 #

7 AM

Trail Running 2:00:00 [3] 20.99 km (5:43 / km)
shoes: Salomon Speedcross3 #1 (Green)

Total disaster. Sliding in the mud and rain and had GI problems. Pulled the plug early on this one.

Saturday Oct 13, 2012 #

2 PM

Trail Running 40:00 [3] 8.51 km (4:42 / km)
shoes: Salomon S-Lab Sense #1

Easy run before hills.

Road Running 30:00 [3] 5.45 km (5:30 / km)
shoes: Salomon S-Lab Sense #1

Hill repeats.
3 PM

Road Running 20:00 [3] 4.53 km (4:25 / km)
shoes: Salomon S-Lab Sense #1

Easy (?) after the hills.

Thursday Oct 11, 2012 #

12 PM

Trail Running 54:00 [3] 11.49 km (4:42 / km)
shoes: Red Lugs

Very fun trail run.
10 PM

Road Running 1:00:00 [3] 13.69 km (4:23 / km)
shoes: Hali 12

Felt good. Overdressed.

Wednesday Oct 10, 2012 #

6 PM

Trail Running 54:00 [3] 9.84 km (5:29 / km)
shoes: Salomon Speedcross3 #1 (Green)

Easy group run with the Salomon Toronto store weekly gathering.
7 PM

Road Running 26:00 [3] 6.04 km (4:18 / km)
shoes: Salomon Speedcross3 #1 (Green)

Needed a solo top-up after the group run.

Tuesday Oct 9, 2012 #

9 PM

Road Running 1:30:00 [3] 20.97 km (4:18 / km)
shoes: Hali 12

Easy progression workout, which I obviously failed.

30' @ 4:33/km
30' @ 3:57/km
15' @ 4:00/km
15' easy @ 4:57/km

Monday Oct 8, 2012 #

9 AM

Road Running 46:00 [3] 9.13 km (5:02 / km)
shoes: Hali 12

Easy at beach pushing K in stroller.
3 PM

Road Running 1:00:00 [3] 12.8 km (4:41 / km)
shoes: Salomon S-Lab Sense #1

Easy aft run.

Plyos after. Much higher bench this time.

Sunday Oct 7, 2012 #

6 AM

Trail Running 3:02:00 [3] 33.5 km (5:26 / km) +387m 5:08 / km
shoes: Salomon Speedcross3 #1 (Green)

Early morning run. Cold and slow.

Saturday Oct 6, 2012 #

2 PM

Trail Running 1:40:00 [3] 20.55 km (4:52 / km)
shoes: Salomon S-Lab Sense #1

Windy, cold and fun.

Plyometrics after.

Friday Oct 5, 2012 #

12 PM

Road Running 50:00 [3] 10.03 km (4:59 / km)
shoes: Hali 12

Slow and easy lunch run.
9 PM

Road Running 50:34 [3] 10.89 km (4:39 / km)
shoes: Salomon S-Lab Sense #1

Easy night run. Felt good. Love these shoes.

Thursday Oct 4, 2012 #

9 PM

Road Running 1:30:00 [3] 19.13 km (4:42 / km)
shoes: Hali 12

Beach.

Plyos, core and pull ups.

Wednesday Oct 3, 2012 #

9 PM

Road Running 1:22:00 [3] 15.48 km (5:18 / km) +226m 4:56 / km
shoes: Salomon S-Lab Sense #1

Felt pretty nauseous the whole run. Hill repeats in the middle.

Monday Oct 1, 2012 #

10 PM

Road Running 50:00 [3] 11.29 km (4:26 / km)
shoes: Hali 12

Time to get back into the routine. Felt decent. Finally.

Alphabet and planks. Pullups (6,3,3).

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