Training Log Archive: El Chucko

Long run Outremont-Westmount circumnavigation-Mt Royal stairs to lookout-long Mt. Royal descent. Some real easter eggs of awesomeness hidden in Westmount.

Was feeling some dead legs for most of the run, but after my second gel (2*caffeine) at the lookout at 80min had some energy. Also it was mostly downhill from there so was able to battle my way past the 2 hour mark.

C • Great Success 2

Beaut of a training week!

Mt. Royal 9 Peaks workout. Was only able to finish 5 of them for 2 reasons: dehydration and overexertion. The dehydration was a combination of running in hotter weather than I am used to (24 degrees) and not hydrating well enough after a few Friday night brews.

Splits:
1-10:35
2-15:58 (5:23)
3-21:45 (5:46)
4-30:03 (8:17)
5-34:20 (4:17)

Total time through 5 intervals was my 2nd fastest to date, just 26 seconds behind April 14th.

downhill jog back home

10 minute warmup, 13 minutes between intervals, 7 minute cooldown

7*1km intervals at the track. Only the 3rd time since 2010 that I have managed to finish all 7 (out of 7 attempts). Accomplished my goal of finishing all 7 under 3:45. Starting to feel some conditioning kicking in.

Splits:
1-3:38.8
2-3:38.3
3-3:43.8
4-3:43.7
5-3:42.7
6-3:42.1
7-3:41.8

Really pleased with the consistency of the times and the negative split progression (I am always faster on my first interval...managed 2 quick ones today). No cheating either (ie. taking a 10 second break partway through...which sometimes I have done in the past).

Relative to other workouts:
-11s faster over 5 intervals vs. 2 weeks ago
-3 times finishing 7 intervals since 2010:
1. 25:43 (Oct. 27, 2010)
2. 25:51 (today)
3. 26:02 (Feb. 15, 2012)
-3rd fastest pace (out of 7) since 2010
(was also faster Nov. 3, 2011)
-still well slower than my record of 24:41 set Mar. 8, 2007

Conclusions:
-Getting back into peak form relative to the last few years
-Need to keep training so that I don't go back to square 1 and can make an assault on my 2007 times when I was in 2nd year JWOC form

Went to frisbee but only 4 people showed up and then it started raining so basically just had a warmup rather than a pickup match.

Mt. Royal Tempo run. Had some minor difficulties making it up the bigger hills and took a couple short breaks, but other than that felt strong. Downhill or flat after 35 minutes so was able to keep pushing until the end.

C • More! 1

10 minute warmup, 7 minute cooldown, 5 minutes between intervals

Running at the track. 1600m intervals. Was originally planning on doing 4, but decided to quit after 2.5 when the quality dropped to save my legs for the rest of this week's training.

Splits:
1-5:54
2-5:58
3-3:03 (800m)
5:58 Average