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Training Log Archive: cmcpeake

In the 30 days ending Apr 30, 2011:

activity # timemileskm+m
  run33 62:54:14 382.08(9:53) 614.9(6:08)
  gym - weights8 9:00:00
  Total41 71:54:14 382.08 614.9

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Saturday Apr 30, 2011 #

Event: Pick Your Poison Trail Run 12.5/25/50KM
 

run 6:03:44 [4] 51.4 km (7:05 / km)
ahr:144 shoes: a sportiva crosslites

pick your poison 50k trail race.
Ran semi hard. Fiinished 13th overall. Fairly pleased with the race. A really fun day. Course changes made for a much slower course overall. LOTS of hills. No rain and almost no mud.... Woo HOO

ran an extra k or so when I took 2 wrong turns on the first loop :-(
C • Nice work 2

Wednesday Apr 27, 2011 #

run 1:26:49 [3] 15.5 km (5:36 / km)
ahr:140 shoes: la sportiva wildcats

trails in high park. strange run. warmest day of the spring around 15 with 100% humidity. Felt like +30. first part of the run was great then ran out of gas and running easy was not that easy. Hip / back was also a bit sore but I think it will be okay.
C • Easy Rambo 2
C • Crosslites & Wildcats huh? 5
C • bear mountain 2
7 PM

run 1:23:06 [4] 15.4 km (5:24 / km)
ahr:129 shoes: sacony omni 9

mile breakdown at tempo+ pace. Done on the track
1600m@4:30 +3minE+1200m@4:25 +3minE +800m@4:14 +3minE +400m@4:10

Tuesday Apr 26, 2011 #

run 1:21:22 [3] 15.1 km (5:23 / km)
ahr:138 shoes: la sportiva wildcats

trails in high park. raining but not to muddy. Crazy wind.
7 PM

run 1:17:05 [3] 12.9 km (5:59 / km)
ahr:131 shoes: a sportiva crosslites

took RR clinic out for run on trails. Slow as had to guide middle of the pack along the route.

Monday Apr 25, 2011 #

run 57:39 [3] 11.0 km (5:14 / km)
ahr:133 shoes: la sportiva wildcats

half trail half road. easy pace

Sunday Apr 24, 2011 #

run 2:08:10 [3] 22.7 km (5:39 / km)
ahr:121 shoes: sacony omni 9

really slow and easy run - shorter long run (recovery week) on TO marathon course

Saturday Apr 23, 2011 #

run 1:45:59 [3] 17.2 km (6:10 / km)
ahr:133 shoes: salomon pro 3d ultra

very easy run on trails in HP. Legs feel tired

Friday Apr 22, 2011 #

gym - weights 40:00 [3]

gym - leg weights
9 AM

run 1:18:24 [3] 16.0 km (4:54 / km)
ahr:138 shoes: sacony omni 9

spadina loop

Thursday Apr 21, 2011 #

gym - weights 1:30:00 [3]

gym - weights abs and upper body
8 AM

run 57:29 [3] 11.6 km (4:57 / km)
ahr:141

easy run

Wednesday Apr 20, 2011 #

run 52:47 [3] 10.7 km (4:56 / km)
ahr:139

along bloor to jane and back to gym. easy pace
9 AM

gym - weights 40:00 [3]

leg workout
7 PM

run 1:30:00 [4] 17.4 km (5:10 / km)
ahr:139

tempo intervals run on the track
warm up then 1min on+1 off+ 2min on+1off +3min on+1off+4min on+1off+3min on+1 off+2min on +1off +1min on, cool down on @ 4:15/km

Kind of blew this workout. Went way to hard in some of the intervals. Became almost a track workout. I was not happy with this at all. Tried to correct during the run but didnt help much

actual paces on intervals were, 3:53, 4:03, 4:06, 4:15, 4:11, 4:13, 4:04

Tuesday Apr 19, 2011 #

run 1:11:18 [3] 12.7 km (5:37 / km)
ahr:124

easy run just to get the legs moving after saturday
7 PM

run 1:01:24 [3] 10.7 km (5:44 / km)
ahr:136

took RR clinic out on usual morning side loop.

Saturday Apr 16, 2011 #

Event: Seaton Trail 29K 52K 50M
 

run 8:14:00 [3] 60.0 km (8:14 / km)

Seaton 50 mile trail race. First DNF ever. Horrific weather conditions. Only 3 finishers out of 47 starters. Craziest and worst conditions I have ever run in. I should have gone with my original plan and switched to the 52km race. Doh

Ran well tho, legs felt good the entire run
C • Congrats 6

Thursday Apr 14, 2011 #

run 1:44:11 [3] 17.7 km (5:53 / km)
ahr:130

trails in high park

Wednesday Apr 13, 2011 #

run 57:10 [3] 10.5 km (5:27 / km)
ahr:123

easy run around the hood. Legs felt really good.
5 PM

run 1:21:55 [3] 14.0 km (5:51 / km)
ahr:128

half road half trail in high park

Tuesday Apr 12, 2011 #

run 1:32:36 [4] 18.0 km (5:09 / km)
ahr:142

2x20 min tempo, 7 min easy with warm up and cool down. Tempo at 4:30-4:35 k pace
8 AM

gym - weights 40:00 [3]

gym - weights lower body
7 PM

run 1:11:25 [3] 12.3 km (5:48 / km)
ahr:134

took clinic out on easy run, morningside hills

Monday Apr 11, 2011 #

gym - weights 1:30:00 [3]

weights upper body / abs

Sunday Apr 10, 2011 #

run 3:18:16 [3] 34.8 km (5:42 / km)
ahr:125

long run on boston special. warm but heavy rain for the last hour

Saturday Apr 9, 2011 #

run 4:19:09 [3] 36.0 km (7:12 / km)
ahr:125

trails on the sulphur springs course with JD. Great weather. trail was very muddy in some places. good long run done at a very easy pace.

Friday Apr 8, 2011 #

run 52:44 [3] 9.6 km (5:30 / km)
ahr:125

easy run to the gym
8 AM

gym - weights 1:00:00 [3]

gym - weights lower body

Thursday Apr 7, 2011 #

run 46:07 [3] 8.5 km (5:26 / km)
ahr:129

easy run to gym
9 AM

gym - weights 1:30:00 [3]

gym - weights upper body / abs
7 PM

run 1:28:49 [3] 15.4 km (5:46 / km)
ahr:126

Trails in High Park. 2 loops. Achilles / left calf a little tender. Done at a very easy pace

Wednesday Apr 6, 2011 #

run 1:18:59 [3] 15.0 km (5:16 / km)
ahr:132

easy run , spadina loop. Confrontation with sidewalk biker .... very nearly did something I might have ended up regretting but kept my cool in the end.
7 PM

run 1:28:03 [4] 15.0 km (5:52 / km)
ahr:134

Hill repeats (sprints) on spring road in High Park. 10 sets.

Tuesday Apr 5, 2011 #

run 1:14:12 [3] 12.7 km (5:51 / km)
ahr:125

half road half trail run at easy pace. left achilles a little sore.
9 AM

gym - weights 1:30:00 [3]

gym - weights upper body / abs
7 PM

run 59:41 [3] 10.6 km (5:38 / km)
ahr:135

took rr clinic out to run easy on Morningside hills.

Monday Apr 4, 2011 #

Note
(rest day)

rest day

Sunday Apr 3, 2011 #

run 3:27:00 [3] 34.7 km (5:58 / km)
ahr:125

long run on Boston special.

Saturday Apr 2, 2011 #

run 3:16:22 [3] 25.6 km (7:40 / km)
ahr:124

OUSER spring warm up. Trail / country road hill in Creemore. Very hilly with trail sections still snowed in. Made for slow going but great run and weather.

Friday Apr 1, 2011 #

run 1:01:21 [3] 11.0 km (5:35 / km)
ahr:127

easy run along bloor to kingsway and back
6 PM

run 1:06:58 [4] 13.2 km (5:04 / km)
ahr:140

tempo intervals on the track. 8x 3min on 1 min off @4:30. Ran the first 6 faster then planned at around 4:20 as I was mostly watching my HR. They were hard but felt pretty good.

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