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Training Log Archive: cmcpeake

In the 31 days ending Dec 31, 2011:

activity # timemileskm+m
  run22 28:06:23 201.62(8:22) 324.47(5:12)
  gym - weights20 20:30:00
  cycle12 11:49:00
  Total24 60:25:23 201.62 324.47

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Friday Dec 30, 2011 #

run 1:19:40 [5] 10.0 mi (7:58 / mi)
shoes: brooks adrenaline (a)

speedy run

8 x .5 mile @ 6:49, .25 mile recoveries

gym - weights 1:00:00 [3]

weights - legs and abs

Wednesday Dec 28, 2011 #

run 1:29:00 [5] 11.5 mi (7:44 / mi)
shoes: brooks adrenaline (a)

tempo run
4 mile warm up
5 miles at 7:15 per mile
2.5 mile cool down

gym - weights 1:00:00 [3]

weights - legs and abs

Tuesday Dec 27, 2011 #

gym - weights 1:00:00 [3]

weights - upper body

run 1:10:00 [3] 13.4 km (5:13 / km)
shoes: brooks adrenaline (a)

run in rothesay - easy pace, warm but windy

Monday Dec 26, 2011 #

gym - weights 1:00:00 [3]

weights - lower body

run 1:10:00 [5] 9.0 mi (7:47 / mi)
shoes: brooks adrenaline (a)

speed work -
6 x 800 @ 6:49 per mile

Saturday Dec 24, 2011 #

gym - weights 1:00:00 [3]

weights - lower body

run 1:18:00 [5] 9.5 mi (8:13 / mi)
shoes: brooks adrenaline (a)

speed work

1 x 1 mile @ 6:30
1 x 1 mile @ 6:49
2 x .5 mile @ 6:49

Thursday Dec 22, 2011 #

cycle 1:00:00 [3]

spin class

gym - weights 1:05:00 [3]

weights - upper body

run 1:15:42 [3] 15.0 km (5:03 / km)
ahr:139 shoes: brooks adrenaline (a)

spadina loop easy - windy

Wednesday Dec 21, 2011 #

gym - weights 1:00:00 [3]

weights - legs and abs

cycle 50:00 [3]

spin class

Tuesday Dec 20, 2011 #

cycle 1:00:00 [3]

spin class

gym - weights 50:00 [3]

weights - upper body

run 1:14:49 [3] 15.0 km (4:59 / km)
ahr:132 shoes: brooks adrenaline (a)

spadina loop - easy pace

Monday Dec 19, 2011 #

gym - weights 1:15:00 [3]

weights - legs and abs

run 51:31 [3] 10.0 km (5:09 / km)
ahr:132 shoes: brooks adrenaline (a)

easy run on part of spadina loop

Sunday Dec 18, 2011 #

run 2:28:46 [3] 28.3 km (5:15 / km)
ahr:136 shoes: brooks adrenaline (a)

long run with longboat on the beltline.

1,1,2 , 1,1,2 minute intervals at HM pace (closer to 10k pace) , with 5 min easy between intervals, during the run.

Friday Dec 16, 2011 #

gym - weights 1:00:00 [3]

weights - legs and abs

cycle 57:00 [3]

spin class

run 1:28:42 [5] 15.0 km (5:55 / km)
ahr:129 shoes: brooks adrenaline (a)

Hill repeats in High Park with Longboat

8 x 1 min at MP

legs felt tired but the group helped me push through the workout.

Thursday Dec 15, 2011 #

gym - weights 1:00:00 [3]

weights - upper body

cycle 1:00:00 [3]

spin class

run 1:16:39 [3] 15.0 km (5:07 / km)
ahr:133 shoes: brooks adrenaline (a)

easy pace - spadina route, nice and warm out, strong wind tho

Wednesday Dec 14, 2011 #

gym - weights 1:10:00 [3]

weights - abs and legs

cycle 1:00:00 [3]

spin class

run 1:28:47 [5] 18.0 km (4:56 / km)
shoes: brooks adrenaline (a)

18k run with some 1 mile repeats mixed in.

1 x 1 mile @ 7:08
2 x 1 mile @ 6:30 , 3 min easy between intervals

Tuesday Dec 13, 2011 #

cycle 1:02:00 [3]

spin class

gym - weights 1:00:00 [3]

weights - upper body

run 1:16:41 [3] 15.0 km (5:07 / km)
ahr:136 shoes: brooks adrenaline (a)

easy run spadina route. 7 x 100m strides mixed in

Monday Dec 12, 2011 #

gym - weights 1:10:00 [3]

weights - legs and abs

run 51:58 [3] 10.0 km (5:12 / km)
ahr:134 shoes: brooks adrenaline (a)

easy run

Sunday Dec 11, 2011 #

run 10:00 [3] 2.0 km (5:00 / km)
shoes: brooks adrenaline (a)

warm up

run race 21:10 [5] 5.0 km (4:14 / km)
ahr:158 shoes: brooks adrenaline (a)

5k race in Whitby. Went with JD and Kim. Everyone ran really well given none of us had been training for speed. Ended up 4th overall, 2nd mens 40-49. Got a good idea of where to set my training paces for this cycle.

Conditions were sunny, not to cold but windy. First half the race was into a very tough wind off the lake (maybe 30km?).

Super happy with the results. I expected to be much slower.
C • Congrats! 6

Saturday Dec 10, 2011 #

gym - weights 1:00:00 [3]

Thursday Dec 8, 2011 #

cycle 1:04:00 [3]

spin class

gym - weights 1:00:00 [3]

weights - upper body

run 1:21:50 [3] 15.2 km (5:23 / km)
ahr:137 shoes: sacony omni 9 (b)

easy run spadina loop. Legs really tired today, very low energy. Kept it nice and slow. Super windy out.

Wednesday Dec 7, 2011 #

gym - weights 1:05:00 [3]

weights - legs and abs

cycle 59:00 [3]

spin class

run 1:05:00 [5] 13.0 km (5:00 / km)
ahr:146 shoes: sacony omni 9 (b)

tempo run on the lakeshore with longboat. 7k of the run done at 4:30 / 4:40 pace

Tuesday Dec 6, 2011 #

cycle 58:00 [3]

spin class

gym - weights 1:00:00 [3]

weights - upper body

run 1:16:23 [3] 15.0 km (5:06 / km)
ahr:142 shoes: sacony omni 9 (b)

spadina loop - easy

Sunday Dec 4, 2011 #

run 2:18:00 [3] 23.8 km (5:48 / km)
ahr:123 shoes: sacony omni 9 (b)

run with longboat up to the beltline. Went super slow (was pacing a couple of other runners).

Saturday Dec 3, 2011 #

run 1:01:00 [3] 10.3 km (5:55 / km)
ahr:131 shoes: la sportiva wildcats

trail run in high park with longboat. Legs tired from last nights hill workout

Friday Dec 2, 2011 #

gym - weights 1:00:00 [3]

weights - abs and legs

cycle 58:00 [3]

spin class

run 1:01:50 [5] 11.0 km (5:37 / km)
ahr:138 shoes: sacony omni 9 (b)

hill repeats in High Park with longboat

7 x 1 min at M pace

Thursday Dec 1, 2011 #

cycle 1:01:00 [3]

spin class

gym - weights 55:00 [3]

weights - upper body

run 50:55 [3] 10.1 km (5:02 / km)
ahr:137 shoes: sacony omni 9 (b)

first part of spadina route - was suppose to be at easy pace but was a little fast.

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