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Training Log Archive: cmcpeake

In the 31 days ending Mar 31, 2012:

activity

time

miles

run

45:32:38

299.28

(9:08)

481.65

(5:40)

gym - weights

18:20:00

cycle

40:00

Total

64:32:38

299.28

481.65

3:52

0:00

» now

Saturday Mar 31, 2012 #

run 2:20:04 [3] 24.3 km (5:46 / km)
ahr:135 shoes: la sportiva crosslites (b)

trails in high park
after two days off resting a sore hamstring leg felt better. A little sore still but not bad.

Wednesday Mar 28, 2012 #

run 1:17:33 [5] 13.1 km (5:55 / km)
ahr:137 shoes: brooks adrenaline (c)

hill and stair repeats in high park.

3x100meter hill sprints, 300meters easy, staircase x2, 300meter easy, 500 meter hill at 80% effort.

Did this circuit 3 times.

Tuesday Mar 27, 2012 #

gym - weights 1:10:00 [3]

weights - upper body

run 1:22:39 [3] 14.7 km (5:37 / km)
ahr:134 shoes: brooks adrenaline (c)

easy run around high park, some trail

Sunday Mar 25, 2012 #

run 2:34:03 [4] 30.1 km (5:07 / km)
ahr:151 shoes: brooks adrenaline (d)

Around the bay 30km race. I was not racing as this was my second day of B2B long runs. Put in a harder then long run or easy run pace but slower then marathon pace.

Legs were really dead from 15k on as Saturdays run caught up with. Had fun though, saw lots of trail friends and road friends I havent seen since last fall.

Saturday Mar 24, 2012 #

run 3:22:34 [3] 28.4 km (7:08 / km)
shoes: salomon pro 3d ultra

trails at sulphur springs. NIce and easy pace but still felt harder then it should have. Was nice running with JD again.

Friday Mar 23, 2012 #

gym - weights 1:10:00 [3]

weights - upperbody

run 1:18:15 [3] 13.6 km (5:45 / km)
ahr:142 shoes: salomon pro 3d ultra

trails in high park at an easy pace.

Thursday Mar 22, 2012 #

gym - weights 1:10:00 [3]

weights - legs and abs

Wednesday Mar 21, 2012 #

gym - weights 1:00:00 [3]

weights - upper body

run 1:19:02 [3] 12.2 km (6:29 / km)
ahr:125 shoes: la sportiva wildcats

took the marathon clinic out onto HP trails. Chris ran with the front group and I stayed with the back group so went slower then normal but it was fun.

Tuesday Mar 20, 2012 #

gym - weights 1:10:00 [3]

weights - legs and abs

run 1:12:31 [5] 12.3 km (5:54 / km)
ahr:131 shoes: brooks adrenaline (c)

Hill repeats on spring road

9x400 with 3x50m bounding

Sunday Mar 18, 2012 #

run 3:35:27 [3] 37.3 km (5:47 / km)
ahr:126 shoes: brooks adrenaline (c)

long run on the boston special. Last few kms were tough as this was the second run of B2B long runs

Saturday Mar 17, 2012 #

run 2:18:18 [3] 23.5 km (5:53 / km)
ahr:130 shoes: la sportiva wildcats

trails in high park

Friday Mar 16, 2012 #

gym - weights 1:10:00 [3]

weights - legs and abs

run 1:34:05 [3] 17.2 km (5:28 / km)
ahr:136 shoes: brooks adrenaline (b)

rail path and out to gym (part of spadina route). Still not feeling right but felt better then yesterday.

Thursday Mar 15, 2012 #

run 1:10:07 [3] 12.4 km (5:39 / km)
ahr:134 shoes: brooks adrenaline (c)

easy run. really crap run so cut it a little short.
last couple days have been low energy and sore slow legs.
Might be fighting off cold that kim had earlier this week.

Wednesday Mar 14, 2012 #

gym - weights 1:10:00 [3]

weights - upper body

run 44:35 [3] 8.0 km (5:34 / km)
ahr:135 shoes: brooks adrenaline (d)

run over to the gym, easy pace

6 PM

run 1:41:56 [5] 16.7 km (6:06 / km)
ahr:133 shoes: brooks adrenaline (b)

hill and stair repeats in high park.

3x100meter hill sprints, 300meters easy, staircase x2, 300meter easy, 500 meter hill at 80% effort.

Did this circuit 3 times.

Tuesday Mar 13, 2012 #

gym - weights 1:10:00 [3]

weights - legs and abs

run 1:25:05 [3] 15.25 km (5:35 / km)
ahr:134 shoes: brooks adrenaline (c)

morningside hills at easy pace

8 AM

run 55:13 [3] 10.2 km (5:25 / km)
shoes: brooks adrenaline (d)

easy run on the rail path. Knee bothering me a little.

Monday Mar 12, 2012 #

gym - weights 1:10:00 [3]

weights - upper body

run 1:06:07 [3] 11.7 km (5:39 / km)
ahr:132 shoes: brooks adrenaline (b)

easy recovery run along the rail path

Sunday Mar 11, 2012 #

run 3:52:08 [3] 40.5 km (5:44 / km)
ahr:130 shoes: brooks adrenaline (c)

long run on the BS. Great weather.

Saturday Mar 10, 2012 #

7 AM

run 20:21 [3] 3.7 km (5:30 / km)
ahr:138 shoes: brooks adrenaline (c)

1 PM

run 24:45 [5] 5.5 km (4:30 / km)
ahr:153 shoes: brooks adrenaline (c)

Friday Mar 9, 2012 #

gym - weights 1:10:00 [3]

weights - upper body

run 1:23:40 [3] 15.0 km (5:35 / km)
ahr:140 shoes: brooks adrenaline (d)

easy run around the area. Had a rough on. Legs tired and might be getting a cold. Crazy wind again today 40 - 60 km

Thursday Mar 8, 2012 #

gym - weights 1:00:00 [3]

weights - legs and abs

run 57:18 [3] 10.3 km (5:34 / km)
ahr:134 shoes: brooks adrenaline (c)

easy run on the rail path. Still really windy.

8 AM

run 43:14 [3] 7.8 km (5:33 / km)
ahr:132 shoes: brooks adrenaline (b)

easy run in the west end. Very windy with 40km to 60km winds but still warm enough for shorts.

Wednesday Mar 7, 2012 #

gym - weights 1:10:00 [3]

weights - upper body

run 35:15 [3] 6.5 km (5:25 / km)
ahr:132 shoes: brooks adrenaline (d)

short run to the gym

6 PM

run 1:36:30 [3] 17.4 km (5:33 / km)
ahr:130 shoes: brooks adrenaline (c)

downtown and then along the lakeshore with longboat. Easy pace. Legs really dead from the race and last nights hills.

Tuesday Mar 6, 2012 #

gym - weights 1:10:00 [3]

weights - legs and abs

run 41:32 [3] 8.0 km (5:12 / km)
ahr:143 shoes: brooks adrenaline (b)

short run on the treadmill at the gym.

7 PM

run 1:24:47 [4] 15.2 km (5:35 / km)
ahr:140 shoes: brooks adrenaline (c)

hill repeats on central hill in High Park.
6x500m at about 80% effort level.
Was slow as legs still hurting from the HM.

Monday Mar 5, 2012 #

cycle 40:00 [3]

40 min on the stat bike. Just flushing the legs out after the race yesterday

gym - weights 1:10:00 [3]

weights - upper body

Sunday Mar 4, 2012 #

run 14:52 [3] 2.8 km (5:19 / km)
shoes: brooks adrenaline (c)

warm up before Chilli half marathon

run 1:39:17 [5] 21.1 km (4:42 / km)
ahr:155 shoes: brooks adrenaline (c)

So much for not racing the half marathon
Ran hard, dont think I could have run it any faster at my current fitness level. Everything went well but I was a hurting unit the last 3km.

My second fastest HM and my first HM in 2 years. Missed my PB by 30 seconds but am really pleased with this race.

Special thanks to Rob Campbell for jumping in and pacing me the last 2 km when I was really fading. It was a great help.

C • Knew it! 3

Friday Mar 2, 2012 #

run 1:07:49 [3] 12.7 km (5:20 / km)
ahr:141 shoes: brooks adrenaline (b)

easy run on spadina loop.
HR is wrong. got super high readings for 3k, maybe was a contact problem. Average HR more around 134.
Legs still tired from tempo run but felt okay.

C • high hr 2

gym - weights 1:10:00 [3]

weights - upper body

Thursday Mar 1, 2012 #

gym - weights 1:10:00 [3]

weights - legs and abs

run 1:13:36 [5] 14.2 km (5:11 / km)
ahr:141 shoes: brooks adrenaline (c)

tempo intervals on the rail path

3E+ 5x100m strides+ 1600m+5minE+1200m+4minE + 800m+3minE +400m +3.5E L=4:20, S=4:10

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