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Training Log Archive: cmcpeake

In the 30 days ending Jun 30, 2012:

activity # timemileskm+m
  run17 34:19:10 200.99(10:15) 323.46(6:22)
  gym - weights12 13:10:00
  cycle1 1:02:00
  Total22 48:31:10 200.99 323.46

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Saturday Jun 30, 2012 #

run 2:08:00 [3] 20.7 km (6:11 / km)
ahr:141 shoes: la sportiva crosslites (b)

trails in high park, easy pace, very hot again

Friday Jun 29, 2012 #

run 1:35:13 [3] 15.1 km (6:18 / km)
ahr:146 shoes: la sportiva crosslites (b)

very slow on trails in high park. heat wave conditions with temps around 34 degrees.

Thursday Jun 28, 2012 #

gym - weights 1:10:00 [3]

weights - legs and abs

run 1:21:44 [5] 14.2 km (5:45 / km)
ahr:144 shoes: brooks adrenaline (e)

long hill repeats on the tread mill

3 min recovery between each repeat
7min @ 10% grade (11:30 per min pace)
7min @ 11% grade (11:30 per min pace)
7min @ 12% grade (12:00 per min pace)
5min @ 13% grade (12:30 per min pace)
4min @ 14% grade (13:00 per min pace)

30 min of climbing total.

Wednesday Jun 27, 2012 #

cycle 1:02:00 [3]

spin class

run 1:25:35 [3] 14.8 km (5:47 / km)
ahr:133 shoes: brooks adrenaline (d)

on the rail path easy

gym - weights 1:00:00 [3]

weights - upper body

Tuesday Jun 26, 2012 #

gym - weights 1:10:00 [3]

weights - legs and abs

run 58:43 [3] 10.8 km (5:26 / km)
ahr:140 shoes: brooks adrenaline (e)

easy on morning side hills

Monday Jun 25, 2012 #

gym - weights 1:00:00 [3]

weights - upper body

Saturday Jun 23, 2012 #

run 13:22:27 [4] 100.0 km (8:01 / km)
ahr:138 shoes: brooks adrenaline (d)

Niagara 100 km race. Didnt race, just used it as a long training run. Had a really tough time in the heat. Still managed to finish. Never run that far on road before, was hard on the legs.

Wednesday Jun 20, 2012 #

gym - weights 1:00:00 [3]

weights - upper body

Tuesday Jun 19, 2012 #

gym - weights 1:00:00 [3]

weights - legs and abs

run 47:15 [3] 8.0 km (5:54 / km)
ahr:159 shoes: brooks adrenaline (d)

morning side hills, heat warning so went real slow

Sunday Jun 17, 2012 #

run 2:02:49 [3] 21.5 km (5:43 / km)
ahr:151 shoes: brooks adrenaline (d)

long run. 10k on trails the rest on road with lots of hills. SUper hot out

Saturday Jun 16, 2012 #

run 1:20:28 [3] 14.0 km (5:45 / km)
ahr:145 shoes: la sportiva crosslites (b)

trails in high park

Friday Jun 15, 2012 #

run 36:21 [3] 6.3 km (5:46 / km)
ahr:134 shoes: brooks adrenaline (d)

short run. scorching hot out

Thursday Jun 14, 2012 #

gym - weights 1:10:00 [3]

weights- abs and legs

Wednesday Jun 13, 2012 #

gym - weights 1:00:00 [3]

weights - upper body

run 1:10:52 [3] 13.4 mi (5:17 / mi)
ahr:147 shoes: brooks adrenaline (d)

easy along the humber

Tuesday Jun 12, 2012 #

gym - weights 1:10:00 [3]

weights- legs and abs

run 1:03:51 [3] 11.9 km (5:22 / km)
ahr:150 shoes: brooks adrenaline (d)

took clinic out on morning side hills, easy pace. Left heel still having a problem.

Sunday Jun 10, 2012 #

run 1:58:01 [3] 20.5 km (5:45 / km)
ahr:139 shoes: brooks adrenaline (d)

15k on road, 5k on trail. Legs felt okay but heel still sore.

Saturday Jun 9, 2012 #

run 1:19:23 [3] 13.5 km (5:53 / km)
ahr:144 shoes: la sportiva crosslites (b)

trails in high park with longboat

Friday Jun 8, 2012 #

gym - weights 1:00:00 [3]

weights - upper body

run 48:28 [3] 9.1 km (5:20 / km)
ahr:153 shoes: brooks adrenaline (d)

slow and easy on the rail path. HR was very high for pace not sure why. Super hot out tho.

Thursday Jun 7, 2012 #

gym - weights 1:10:00 [3]

wieghts - legs and abs

Tuesday Jun 5, 2012 #

gym - weights 1:20:00 [3]

weights - abs and legs

Sunday Jun 3, 2012 #

run 1:20:00 [3] 11.0 km (7:16 / km)
shoes: salomon pro 3d ultra

easy with JD on the trails in the east end.

Saturday Jun 2, 2012 #

run 1:00:00 [3] 10.5 km (5:43 / km)
shoes: salomon pro 3d ultra

easy on the high park trails with longboat

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