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Training Log Archive: cmcpeake

In the 31 days ending Jan 31, 2013:

activity # timemileskm+m
  run27 37:37:54 248.67(9:05) 400.2(5:39)
  gym - weights16 18:30:00
  cycle7 4:56:00
  stairmaster7 3:50:00
  elliptical7 3:15:00
  Total30 68:08:54 248.67 400.2

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Thursday Jan 31, 2013 #

gym - weights 1:10:00 [3]

weights - upper body

elliptical 30:00 [3]

cycle 1:10:00 [3]

spin class

Wednesday Jan 30, 2013 #

run 1:16:31 [5] 13.3 km (5:45 / km)
shoes: saucony 2

interval work out.
was suppose to do 2x2k@4:37, 1k@4:25

SHUT down the work out in the middle of the second 2k set. Hip that I strained at robbie burns started to hurt. Think its just a strain but didnt want to take a chance.
SO
2k@4:36
1.3k@4:33

gym - weights 1:00:00 [3]

weights - legs and abs

Tuesday Jan 29, 2013 #

elliptical 30:00 [3]

stairmaster 20:00 [3]

gym - weights 1:10:00 [3]

upper body
8 AM

run 32:27 [3] 5.8 km (5:36 / km)
shoes: saucony 2

easy short run home from gym
7 PM

run 1:06:56 [3] 11.9 km (5:37 / km)
shoes: saucony 2

morningside hills at an easy pace. Hip bothered me a bit at the end of the run.

Monday Jan 28, 2013 #

elliptical 25:00 [3]

cycle 21:00 [3]

stairmaster 20:00 [3]

gym - weights 1:10:00 [3]

weights - legs and abs

run 1:08:20 [3] 12.0 km (5:42 / km)
ahr:129 shoes: saucony 2

more snow and slush and slow going. stupid winter

Sunday Jan 27, 2013 #

run 42:05 [3] 9.0 km (4:41 / km)
ahr:154 max:163 shoes: saucony 2

Robbie Burns 8k with small warm up.

Decided to use this race as a decent tempo run. Ran with Jason B. and Chris. Felt good for most of the run. Could have gone a fair bit faster but stuck to the plan as I am not in fast running shape at all. Almost perfect pacing, nice and even for the whole run. final time 36:39

Tweaked my R hip a little but think it will be okay.

Saturday Jan 26, 2013 #

gym - weights 1:10:00 [3]

weights - upper body

stairmaster 30:00 [3]

elliptical 30:00 [3]

run 46:00 [3] 8.0 km (5:45 / km)
shoes: saucony 2

on the indoor track at the gym

Friday Jan 25, 2013 #

gym - weights 1:10:00 [3]

weights - legs and abs

run 30:25 [3] 5.3 km (5:44 / km)
shoes: brooks adrenaline (e)

ran to gym

Thursday Jan 24, 2013 #

run 1:19:00 [3] 15.3 km (5:10 / km)
shoes: saucony 2

treadmill run at the Y. Talk about Brutal.

cycle 58:00 [3]

spin class

gym - weights 1:10:00 [3]

weights - upper body

Wednesday Jan 23, 2013 #

stairmaster 1:00:00 [3]

gym - weights 1:10:00 [3]

weights - legs and abs

run 1:30:43 [5] 16.7 km (5:26 / km)
shoes: saucony 2

Mile repeats around the top of high park. Super cold again -20ish? Run went okay. Warmup was slow with snowy sidewalks but park was clear.
Did 4x1600 @ 4:30k pace. First on a little fast the rest right on pace.
actual intervals were , 7:08, 7:16, 7:15, 7:15

Tuesday Jan 22, 2013 #

run 1:03:17 [3] 10.9 km (5:48 / km)
ahr:126 shoes: la sportiva crosslites (d)

easy on jane / st. john loop. crappy, snowy footing made for slow running. Super cool -22 out there. Kind of sucked.
Wish I was running all winter somewhere warm. I wonder who could be that lucky :-)

Sunday Jan 20, 2013 #

run 3:11:50 [3] 32.5 km (5:54 / km)
ahr:127 shoes: saucony 2

long run on the BS. Slow but it was super windy with 50k winds and cold.

Saturday Jan 19, 2013 #

run 1:30:38 [3] 16.1 km (5:38 / km)
ahr:128 shoes: brooks adrenaline (e)

easy run high park loop

Friday Jan 18, 2013 #

run 32:30 [3] 6.3 km (5:10 / km)
shoes: saucony 1

on the tread mill

gym - weights 1:10:00 [3]

weights - legs and abs
7 PM

run 1:19:49 [5] 14.7 km (5:26 / km)
ahr:142 shoes: brooks adrenaline (e)

run around the top of HP with longboat. Speed ladder
1 min, 2 min, 3, min, 4 min, 3 min, 2 min, 1 min @ 4:25 with equal recoveries between (1 min after 1 min, 2 min after 2 min, etc.)
Felt tough, nasty wind along the east side of the park made for tough going

Thursday Jan 17, 2013 #

gym - weights 1:10:00 [3]

weights - upper body

cycle 53:00 [3]

spin class

run 1:22:19 [3] 15.0 km (5:29 / km)
ahr:135 shoes: saucony 1

easy run on the rail path. Super cold

Wednesday Jan 16, 2013 #

run 1:48:59 [5] 19.6 km (5:34 / km)
ahr:132 shoes: saucony 1

10k warm up
2.5k@4:30 x 2, 1k easy recovery
4k cool down.
Ran the fast part on the rail path with Paul.
Very good run.

gym - weights 1:10:00 [3]

weights - abs and legs
6 PM

run 1:01:45 [3] 11.1 km (5:34 / km)
ahr:129 shoes: saucony 1

took clinic onto the rail path for tempo intervals. Ran and helped pace one of the groups.

Tuesday Jan 15, 2013 #

gym - weights 1:10:00 [3]

weights - upper body

stairmaster 30:00 [3]

cycle 33:00 [3]

stat bike

run 1:05:27 [3] 11.9 km (5:30 / km)
ahr:136 shoes: saucony 1

took clinic out on morning side hills. easy pace

Monday Jan 14, 2013 #

stairmaster 40:00 [3]

elliptical 30:00 [3]

gym - weights 1:10:00 [3]

weights - legs and abs

Sunday Jan 13, 2013 #

run 2:57:02 [3] 30.2 km (5:52 / km)
ahr:131 shoes: saucony 1

long run on the BS. rainy but warm out

Saturday Jan 12, 2013 #

run 1:25:47 [3] 15.8 km (5:26 / km)
ahr:140 shoes: saucony 1

easy run in the west end

Friday Jan 11, 2013 #

run 1:22:48 [3] 15.0 km (5:31 / km)
ahr:135 shoes: saucony 1

spadina loop at an easy pace

Thursday Jan 10, 2013 #

elliptical 30:00 [3]

gym - weights 1:10:00 [3]

weights - legs and abs

stairmaster 30:00 [3]

run 1:27:18 [3] 15.0 km (5:49 / km)
ahr:124 shoes: saucony 1

spadina loop with Steve B. easy pace

Wednesday Jan 9, 2013 #

run 1:11:48 [3] 11.7 km (6:08 / km)
ahr:127 shoes: saucony 1

first double of the winter
went slow as I was pacing a group of RR runners during their tempo runs.
8 AM

run 1:50:00 [5] 19.2 km (5:44 / km)
ahr:134 shoes: saucony 1

tempo intervals on the rail path
9k warm up
5x3min@4:25 with 2:30 recovery
5k cool down

Tuesday Jan 8, 2013 #

gym - weights 1:10:00 [3]

weights - legs and abs

cycle 30:00 [3]

stat bike at gym

elliptical 20:00 [3]

elliptical machine

run 1:07:10 [3] 11.9 km (5:39 / km)
ahr:145 shoes: saucony 1

morningside hills

Sunday Jan 6, 2013 #

run 3:17:47 [3] 34.0 km (5:49 / km)
ahr:143 shoes: saucony 1

long run. okay weather took it slow and easy. last few kms were a struggle but got them done. Back to serious training next week

Saturday Jan 5, 2013 #

gym - weights 1:10:00 [3]

weights - legs and abs

cycle 31:00 [3]

spin class

run 1:09:13 [3] 12.0 km (5:46 / km)
ahr:137 shoes: saucony 1

horrible run, felt like total crap after taking a few holiday days off. Yikes

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