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Training Log Archive: Johnny M

In the 31 days ending Mar 31, 2015:

activity

time

miles

Road Running

36:08:34

269.72

(8:02)

434.08

(5:00)

1926

Trail Running

8:18:00

54.25

(9:11)

87.31

(5:42)

1524

Total

44:26:34

323.98

(8:14)

521.39

(5:07)

3450

averages - weight:159lbs

4:00

0:00

» now

Tuesday Mar 31, 2015 #

8 PM

Road Running 1:20:00 [3] 15.33 km (5:13 / km) +107m 5:03 / km
ahr:128

Easy run along the beach. Still tired from being up all night Sunday with K. Plyos and planks after.

Sunday Mar 29, 2015 #

2 PM

Trail Running 4:00:00 [3] 44.15 km (5:26 / km) +862m 4:57 / km
ahr:138

Trails muddy, so did lots of loops at the crushed gravel loop at Crothers. Did 60' flat paved in the middle.

Saturday Mar 28, 2015 #

8 AM

Trail Running 1:27:00 [3] 15.54 km (5:36 / km) +263m 5:10 / km

Hike later as well.

Friday Mar 27, 2015 #

12 PM

Road Running 52:00 [3] 8.65 km (6:01 / km) +459m 4:45 / km

Easy-paced hill repeats at Redway.

7 PM

Road Running 45:00 [3] 8.9 km (5:03 / km)

Easy plus plyos.

Thursday Mar 26, 2015 #

6 PM

Road Running 50:00 [3] 10.48 km (4:46 / km)
ahr:134

Ran during the boys' gymnastics.

Wednesday Mar 25, 2015 #

12 PM

Road Running 51:00 [3] 8.66 km (5:53 / km) +459m 4:39 / km
ahr:136

Just ran up and down the Redway hill during lunch break at an easy pace. It was rainy and cold and my hands froze. A bit boring but will probably try to do this a couple of lunchtimes a week for the next while. Doesn't overtax and gives me familiarity with uphills.

7 PM

Trail Running 1:16:00 [3] 11.55 km (6:35 / km) +174m 6:07 / km
ahr:119

Group run with the Salomon Store. Lots of ice on the trails, which were very slick with the rain and mud. More walking than running. Good to be social.

Tuesday Mar 24, 2015 #

4 PM

Road Running 1:25:00 [3] 18.71 km (4:33 / km)
ahr:146

6 x 5'. Legs heavy and tight today, so not too speedy. This workout should have been for tomorrow when better rested from Sunday, but I decided to do it early so I can do slow group run tomorrow at the store instead.

25' @ 4:57/km
5' @ 3:45/km / approx 3' easy
5' @ 3:44/km / recovery
5' @ 3:42/km / recovery
5' @ 3:47/km / recovery
5' @ 3:47/km / recovery
5' @ 3:47/km / recovery
15' easy

Sunday Mar 22, 2015 #

2 PM

Road Running 3:00:00 [3] 38.64 km (4:40 / km) +114m 4:35 / km
ahr:144

60' easy
30' @ 4:27/km
15' easy
30' @ 4:25/km
15' easy
20' @ 4:24/km
10' uphill @ 4:29/km

One bottle, four gels.

Saturday Mar 21, 2015 #

3 PM

Road Running 30:00 [3] 6.06 km (4:57 / km) +2m 4:57 / km
ahr:129

4 PM

Road Running 1:01:00 [3] 11.98 km (5:06 / km) +59m 4:58 / km
ahr:128

Friday Mar 20, 2015 #

2 PM

Road Running 50:08 [3] 9.06 km (5:32 / km) +30m 5:27 / km
ahr:124 max:141

Thursday Mar 19, 2015 #

10 PM

Road Running 51:12 [3] 9.52 km (5:23 / km)

Wednesday Mar 18, 2015 #

7 PM

Road Running 1:14:00 [3] 11.78 km (6:17 / km) +148m 5:55 / km
ahr:117

Salomon store group run.

Tuesday Mar 17, 2015 #

10 PM

Road Running 50:14 [3] 9.86 km (5:06 / km)
ahr:133

Recovery week.

Sunday Mar 15, 2015 #

2 PM

Road Running 2:45:00 [3] 35.2 km (4:41 / km)
ahr:142

60' @ 4:59/km
90' @ 4:25/km (progression)
15' easy home

Saturday Mar 14, 2015 #

2 PM

Road Running 2:01:00 [3] 22.53 km (5:22 / km)
ahr:131

Easy on soft shoulder on Innisfil side roads.

Friday Mar 13, 2015 #

2 PM

Road Running 1:32:00 [3] 20.76 km (4:26 / km)
ahr:150

32' warmup
30' tempo at 3:58/km
30' easy home

Thursday Mar 12, 2015 #

6 PM

Road Running 51:00 [3] 11.24 km (4:32 / km)
ahr:144

Short run during K's gymnastics.

Wednesday Mar 11, 2015 #

8 PM

Road Running 46:00 [3] 9.18 km (5:01 / km)
ahr:129 weight:159lbs

Easy warmup.

Road Running 25:00 [3] 4.47 km (5:36 / km) +341m 4:03 / km
ahr:138

10x1' hill repeats at Beechwood.

Road Running 20:00 [3] 3.93 km (5:05 / km)
ahr:130

Warmdown. Very icy tonight. All the melting snow is freezing on sidewalks.

Tuesday Mar 10, 2015 #

4 PM

Road Running 1:20:00 [3] 17.51 km (4:34 / km) +114m 4:25 / km
ahr:138

So nice to run in daylight and warmer temps. Always interesting how much faster my regular paces are when I'm running in the daytime instead of at 9 p.m.

Monday Mar 9, 2015 #

9 PM

Road Running 30:00 [3] 5.41 km (5:33 / km)
ahr:122 (rest day)

Easy jog.

Sunday Mar 8, 2015 #

12 PM

Road Running 2:20:00 [3] 29.09 km (4:49 / km)
ahr:137

Computer crashed as I was saving my paper last night, so had to stay up until 2:30 am redoing it. Very frustrating. Very little sleep, so a dumb idea trying for a long run. Very hungry.

After 2:20, I just stopped the whole thing and took a 5-minute break. Then restarted the watch and jogged slowly to my in-laws for supper.

C • Eek computer 3

2 PM

Road Running 55:00 [3] 9.86 km (5:35 / km)

Slow and easy to in-laws. Fell twice going around deep puddles. Way overdressed.

Saturday Mar 7, 2015 #

2 PM

Road Running 50:00 [3] 9.51 km (5:15 / km)
ahr:126

Very tired as didn't sleep well. Working away on a research paper today, so just a short and easy run.

Friday Mar 6, 2015 #

8 PM

Road Running 1:00:00 [3] 13.9 km (4:19 / km) +53m 4:14 / km
ahr:150

Long and stressful day, so pretty tired this evening, but felt good once I got outside for a run. Very icy out there. Now I need to stay up late the next two nights and finish a paper for school. Nervous breakdown on the horizon.

Thursday Mar 5, 2015 #

12 PM

Road Running 50:00 [3] 10.85 km (4:36 / km) +40m 4:31 / km
ahr:138

Lunch run. Had trouble getting around pedestrians and cars due to high snowbanks, ice and large puddles. Just being patient...

Did a 5' plank right after to see what that is like. Overrated.

6 PM

Road Running 51:00 [3] 9.49 km (5:22 / km)
ahr:124

Easy second run during K's gymnastics. Very icy in spots.

Wednesday Mar 4, 2015 #

12 PM

Trail Running 25:00 [3] 3.42 km (7:19 / km) +60m 6:43 / km
ahr:125

Warmup.

Trail Running 1:10:00 [3] 12.65 km (5:32 / km) +165m 5:12 / km
ahr:143

Sidewalks very slippery, so decided to do quality workout on trail based on effort not pace.

3x15' at 4'/km effort w 5' recovery
15' easy warmdown

Tuesday Mar 3, 2015 #

12 PM

Road Running 1:03:00 [3] 10.74 km (5:52 / km)
ahr:122

Slippery.

9 PM

Road Running 30:00 [3] 4.81 km (6:14 / km)
ahr:125

Very slow and slippery.

Sunday Mar 1, 2015 #

2 PM

Road Running 3:00:00 [3] 37.97 km (4:44 / km)
ahr:146

First long run of the year. Out late at Massey Hall, so pretty tired today. First time carrying water and nutrition since Oct.

3x30'

15' easy
30' @ 4:23/km
30' easy
30' @ 4:19/km
30' easy
25' @ 4:33/km
20' easy

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