Training Log Archive: markgIn the 7 days ending Aug 17, 2008:
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Saturday Aug 16, 2008 #
Running intervals (Mona's Fartlek) 10:00 [4] 2.8 km (3:34 / km)
ahr:173 max:183 shoes: Nike Free 5.0 (grey/green)
Mona's Fartlek through the university grounds. Didn't push it too hard, just tried to keep my legs turning over fast and easy and it felt great.
Running warm up/down 23:15 [3] 4.5 km (5:10 / km)
shoes: Nike Free 5.0 (grey/green)
Warm up and down plus floats.
Wednesday Aug 13, 2008 #
Running 1:15:29 [1] 13.9 km (5:26 / km) +150m 5:09 / km
ahr:151 max:183 shoes: Adidas Supernova Control
Easy run with Russ and Cindy. I pushed Cindy's boy Ian for about 30min including the main hill. Nice easy pace for the most part and I did a couple of surges on the way to meet them and on the way home.
Based on HR this should probably be a 0 intensity but I worked pretty hard pushing Ian up the hills so I'll give it a 1.
Based on HR this should probably be a 0 intensity but I worked pretty hard pushing Ian up the hills so I'll give it a 1.
Running w/baby 12:00 [1] 1.8 km (6:40 / km)
shoes: Adidas Supernova Cushion 7
Ran to the UofC for a massage. Was going to run back too but CBF and walked instead and enjoyed the lovely summer evening.
Tuesday Aug 12, 2008 #
Running w/baby (Commuting) 50:35 [0] 9.0 km (5:37 / km) +35m 5:31 / km
ahr:139 max:166 shoes: Adidas Supernova Cushion 7
Some chores with Ewan. Over to stadium, then to that shopping centre at Varsity Dr and Shaganappi Tr, then home. Ewan slept a fair bit of the way which is good, I'm sure he would be bored out of his mind otherwise.
Monday Aug 11, 2008 #
Running 38:04 [3] 7.0 km (5:26 / km) +50m 5:15 / km
shoes: Nike Free 5.0 (grey/green)
Easy run to relax after a day inside. Was bothered by an impending stitch for large parts of the run and didn't feel very energetic. Stopped a couple of times to massage out some spots in my obliques which I have a supsicion is the culprit for the stitch and that seemed to help a little. Also spent about 10min working on core-form by stopping, activating core properly, and then running while trying to maintain good form and stopping when I felt it slip.
Threw in what I thought was a tempo paced surge at the end and once I got going felt quite good actually, belying how felt earlier on. The surge ended being almost exactly 800m and took 2:49, a pretty good pace for me.
Threw in what I thought was a tempo paced surge at the end and once I got going felt quite good actually, belying how felt earlier on. The surge ended being almost exactly 800m and took 2:49, a pretty good pace for me.