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Training Log Archive: Johnny M

In the 31 days ending May 31, 2014:

activity	#	time	miles		km		+m
Road Running	20	20:18:00	142.66	(8:32)	229.59	(5:18)	785
Trail Running	9	19:01:00	120.57	(9:28)	194.04	(5:53)	3900
Total	29	39:19:00	263.23	(8:58)	423.63	(5:34)	4685

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Saturday May 31, 2014 #

Trail Running 1:22:00 [3] 13.26 km (6:11 / km) +226m 5:42 / km

Friday May 30, 2014 #

Trail Running 1:25:00 [3] 14.65 km (5:48 / km) +263m 5:19 / km

Wednesday May 28, 2014 #

Road Running 1:00:00 [3] 11.59 km (5:11 / km)

Tuesday May 27, 2014 #

9 PM

Road Running 1:00:00 [3] 11.34 km (5:17 / km) +59m 5:09 / km
shoes: Salomon Sense Pro #1 (blue)

Easy jog with strides at the end. Sick of the red so going to stop marking the injured box. Will note when leg is back to normal.

Plyos
3x15 push-ups
4,3,3 pull-ups
3x10 dips
Core

Monday May 26, 2014 #

Note
(rest day)

Took a day off from running. Mostly to spend time with three of my nephews and niece visiting from BC.

3x15 pushups
planks
hip raises

Sunday May 25, 2014 #

4 PM

Road Running 55:00 [3] 10.0 km (5:30 / km)
(injured) shoes: Salomon Sense Pro #1 (blue)

Ran through city core to take photos for Salomon. Lots of walking and dodging people and taking photos, so avg pace slower than what most of the running bits actually were. Felt good today.

8 PM

Road Running 21:00 [3] 3.7 km (5:41 / km)
(injured) shoes: Salomon Sense Pro #1 (blue)

Easy evening jog.

3x15 push-ups
6,3,2 pull-ups (been a long time-yikes)
3x10 dips
3x10 hip raises (both legs)
Core cycle
Planks

Saturday May 24, 2014 #

Event: Sulphur Springs Trail Run

Note

Early evening hike with family.

6 AM

Trail Running 5:30:00 [3] 60.0 km (5:30 / km) +1349m 4:57 / km
(injured) shoes: Salomon Sense Pro #3 (blue)

Nice trail run. :)

Leg felt great for first 50K (went through 40K in 3:30) but started to get uncomfortable in last 10K. Started the fourth loop but walked back to start after a few minutes. Decided I want to keep running all summer rather than delay progress for a race. Given the carnage during the race I wish I had just walked all the hills from the start and babied the leg, but pretty hard to predict something like that.

Good news: leg is almost healthy. Bad news: leg not yet ready for big ultras with hills.

Road marathon in two weeks. Haven't done one of those in about 10 years.

C • Smart Call 3

Friday May 23, 2014 #

9 AM

Road Running 20:00 [3] 3.69 km (5:25 / km)
(injured) shoes: Salomon Sense Pro #1 (blue)

Easy jog. Still not healthy but going to race tomorrow anyway.

C • Have a great run! 1

Thursday May 22, 2014 #

6 PM

Road Running 40:00 [3] 7.92 km (5:03 / km)
(injured) shoes: Salomon Sense Pro #1 (blue)

Easy run during K's gymnastics.

Wednesday May 21, 2014 #

Note
(injured) (rest day)

Tuesday May 20, 2014 #

9 PM

Road Running 1:00:00 [3] 11.24 km (5:20 / km)
(injured) shoes: Salomon Sense Pro #1 (blue)

Had planned on 20' tempo but just decided to chill and go for an easy jog. Leg felt good tonight with easy pace and no downhills so hopefully will continue improving this week as I take things easy.

Monday May 19, 2014 #

3 PM

Trail Running 1:20:00 [3] 14.01 km (5:43 / km) +321m 5:07 / km
(injured) shoes: Salomon Sense Pro #3 (blue)

Leg getting better but still not normal. Broke in new race shoes.

Sunday May 18, 2014 #

2 PM

Road Running 50:00 [3] 11.76 km (4:15 / km)
(injured) shoes: Salomon Sense Pro #1 (blue)

Feeling good today. Had to keep pulling back the pace.

Saturday May 17, 2014 #

1 PM

Trail Running 1:30:00 [3] 14.61 km (6:10 / km) +322m 5:33 / km
(injured) shoes: Salomon Sense Pro #1 (blue)

Friday May 16, 2014 #

4 PM

Trail Running 1:00:00 [3] 11.73 km (5:07 / km) +133m 4:51 / km
(injured) shoes: Salomon Sense Pro #1 (blue)

Thursday May 15, 2014 #

6 PM

Road Running 50:00 [3] 9.59 km (5:13 / km)
(injured) shoes: Salomon Sense Pro #1 (blue)

Run in the rain during K's gymnastics.

10 PM

Road Running 31:00 [3] 5.99 km (5:11 / km)
(injured) shoes: Salomon Sense Pro #1 (blue)

Wednesday May 14, 2014 #

Note

After two easy days, I am feeling pretty good this morning.

6 PM

Road Running 40:00 [3] 7.86 km (5:05 / km)
(injured) shoes: Salomon Sense Pro

Easy run before R went out for the evening. Had to run in the pouring rain.

Tuesday May 13, 2014 #

Note
(injured) (rest day)

Taking a rest day. Was outside on my front steps debating the merits of taking a day off when the rain started. Super hungry, and have been thinking about food all day, so I just let myself go a bit crazy and ate everything I could find and wanted.

Monday May 12, 2014 #

8 PM

Road Running 42:00 [3] 7.69 km (5:28 / km)
(injured) (sick) shoes: Salomon Sense Pro #1 (blue)

Ran to Home Depot for supplies and back. Feeling a bit dizzy still so just cut the run short and took things easy.

Sunday May 11, 2014 #

9 PM

Trail Running 1:05:00 [3] 10.82 km (6:00 / km) +230m 5:26 / km
(injured) (sick) shoes: Salomon Sense Pro #1 (blue)

Busy day so a late run. Still feeling lousy so just went easy and short.

Saturday May 10, 2014 #

2 PM

Road Running 2:51:00 [3] 30.28 km (5:39 / km) +174m 5:29 / km
(injured) (sick) shoes: Salomon Sense Pro #1 (blue)

Ran from Innisfil into Barrie and around and back. Got very sick halfway through. Had no phone so had to make it back on my own with slow running. Very frustrating day.

9 PM

Road Running 1:01:00 [3] 10.62 km (5:45 / km)
(injured) (sick)

Easy run in the evening to try to salvage some mileage. Still weak.

Friday May 9, 2014 #

9 PM

Road Running 1:47:00 [3] 19.82 km (5:24 / km) +316m 5:00 / km
(injured) shoes: Salomon Sense Pro #1 (blue)

Easy at the beach with 10 hill repeats in the middle.

Thursday May 8, 2014 #

6 PM

Road Running 50:00 [3] 9.29 km (5:23 / km)
(injured) shoes: Salomon Sense Pro #1 (blue)

Mix of road/trail during K's gymnastics class. Managed to scrape up my lower leg quite nicely.

8 PM

Road Running 1:03:00 [3] 11.35 km (5:33 / km) +123m 5:16 / km
(injured) shoes: Salomon Sense Pro #1 (blue)

Second run for the day. Very easy pace. Some trail in the middle section to get in a couple of rolling hills.

Wednesday May 7, 2014 #

10 PM

Road Running 1:01:00 [3] 11.69 km (5:13 / km)
(injured) shoes: Salomon Sense Pro #1 (blue)

Easy evening run.

Tuesday May 6, 2014 #

Note
(injured) (rest day)

Taking one more day off.

Monday May 5, 2014 #

Note
(injured) (rest day)

Taking a day off to rest the knee and see if that helps.

Sunday May 4, 2014 #

2 PM

Trail Running 4:48:00 [3] 43.55 km (6:37 / km) +986m 5:56 / km
(injured) shoes: Salomon Sense Pro #2 (blue)

Just kept things easy for the sake of my knee. Nothing too hard or intense.

Four CLIF shots and two pkg of Shot Bloks with 1.5 l water in pack.

C • Knee 1

Saturday May 3, 2014 #

2 PM

Road Running 2:14:00 [3] 26.49 km (5:04 / km) +56m 5:00 / km
(injured) shoes: Salomon Sense Pro #1 (blue)

Mostly easy, but about 20' hard after the first hour to get HR up. Very cold and wet in first hour.

Friday May 2, 2014 #

6 PM

Trail Running 1:01:00 [3] 11.41 km (5:21 / km) +70m 5:11 / km
(injured) shoes: Salomon Sense Pro #1 (blue)

Easy trail run.

Thursday May 1, 2014 #

6 PM

Road Running 42:00 [3] 7.68 km (5:28 / km) +57m 5:16 / km
(injured) shoes: Salomon Sense Pro #2 (blue)

Easy run during K's gymnastics class.

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