Training Log: Bender

In the last 7 days:

activity	#	time	miles	km	climb
Running	6	4:31:54	18.64	30.0	60
Stairs	1	8:00
Total	7	4:39:54	18.64	30.0	60

1:58

0:00

Thursday Oct 9
	Running warm up/down 40:00 [2]
	shoes: Brooks Racer ST

	Running tempo 24:02
	shoes: Brooks Racer ST
	TOTNT - Riverdale Jackrabbit Rally Didn't look at the splits through the run as felt I was having a stellar run, turns out my opening lap wasn't as stellar as I thought at the time, nor was my second lap as dismal as I thought (infact I smoked it!). ...and no matter how much I tried to push the third lap, I couldn't seem to dig anything more out effortwise. A well earned new PB ...just wish I could have found that last push on the final climb to get a sub 24min. Now I'm certain I can pull it off one day in the near future. Conditions: (Level 4) ...temp ~16deg, dark and damp ground. West Loop: 10:58.35 (Cm. 10:58.35) East Loop: 10:29.14 (Cm. 21:27.49) UOTV: 02:34.63 (Cm. 24:02.12)

	C • Toronto Marathon 2

	Tempo Training Run - Splits
Tuesday Oct 7
	Running warm up/down 30:00 [2]
	shoes: Brooks Racer ST

	Running intervals 30:00 [4]
	shoes: Brooks Racer ST
	The Simon Whitfield Workout 3 'on' x10 with Tiny in Riverdale East. Tough workout, but was feeling strong out there; nice to feel that way instead of the usual suffer-fest that Tuesday's are.
	Stairs 8:00
	shoes: Brooks Racer ST
	ten sets, alternating singles and doubles. ...plus some spanst to close 'er out.
Sunday Oct 5
	Running 29:36 [2]5 km (5:55 / km)
	shoes: Brooks Racer ST
	Run for the Cure Joined Venus and the "Spirit of St Clements" team for the Run for the Cure 5K charity run around Queens Park. ...wow what an incredible number of people!!! Beautiful morning to be out in the city ...followed it up with a well deserved brunch at our favorite local.
Saturday Oct 4
	Running race 1:58:16 25 km (4:44 / km) +60m 4:40 / km vdot: 45.8
	shoes: Brooks Racer ST
	Run for the Toad XC race Despite a BSR or 4:5, "Janice N" managed to roll out of bed and stumble to the start line of the Run for the Toad. Nice course, despite a lot of off camber wet grass. Janice was feeling great and had a killer first lap, but somehow managed to loose her timing chip at the last tree before the finish line. Too bad as she probably could have gone the distance today and knocked off four laps. Despite her best efforts she was bettered by the scary looking Philippa and the even scarier looking TransVestitePerson. Congrats to both on nice runs in a competitive field.

	C • Phillippa... 2

Next Up

1w, 2d: Toronto International Marathon
4w, 2d: Salomon Raid the Hammer 25K Adventure Run Y
70w, 1d: Henry Coe Rogaine ?
All Upcoming

Weather

Toronto, Canada Partly Cloudy 57°F (feels like 57F) Humidity: 63%, Winds: 10mph Useful Daylight: 6:57 AM - 7:10 PM more details Weather data provided by weather.com®

Friday Oct 10	N/A F N/A	10%
Saturday Oct 11	65 F Mostly Sunny	10%
Sunday Oct 12	68 F Sunny	20%
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