5 miles with Jeff, 35:25 (7:05/m)

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7:17, 7:00, 6:55, 7:05, 7:07
racing 3 miler Tuesday :)

easy 4

easy 4 miles with Jeff

Boxing day 10 miler

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10 mile road race, windy and icy
Boxing day 1:00:40, 24th overall
2 mile warm-up
5:53, 5:39, 5:18, 5:50, 5:58, 6:05, 5:55, 6:35, 6:00, 6:15
.21 longer 1:06
2 mile cool down
http://www.chiptimeresults.com/resultsreader.php?y=2012&r=BoxingDay10milerS.htm

2.5 miles easy, strides

1 mile 7:14
6 X 100
1 mile 7:10

Track 8 X 200 sharpeners

1 mile warm-up, strides
8 X 200 in 40 (200 jog recovery)
2 X 200 at race pace
3 lap cool down, feeling fresh:)

3 miles, 21:15

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freshening up for the boxing day 10 miler :)
7:21, 6:54. 6:58
strides

4 miles, 29:02 (7:15/m)

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 easy with Jeff and strides
7:27, 6:58, 7:12, 7:21

3 miles 16:35

1 mile warm-up, forgot to do strides :)
chatting with my son:) mile 1 sluggish
3 mile time trial, 16:35
5:45, 5:29, 3rd 5:21
1 mile cool down with Marko :)

3 miles, 12 X 100

no watch, 3 miler on the track, within it 12 X 100 fast

Track, 2, 1.5, 1, 1200, 800, 400

1 mile warm-up, strides, windy
2 miles 11:45, 1.5 miles 8:45, 1 mile 5:46, 1200 4:16, 800, 2:42, 400, 77
1 mile cool down

8 miles, 57:07 (7:08/m)

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trails/roads
7:10, 7:31, 7:12, 7:28, 7:13, 6:51, 6:36, 7:01
legs still sore from Wednesday hill run

6 miles with Jeff, 41:57(6:59/m)

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7:14, 6:46, 7:04, 6:57, 6:50, 6:58
legs sore :) shoulders sore:)

3 hills 8 miler 47:44 (5:58/m)

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8 miles 47:44 (5:58/m)
The infamous 3 hills, 8 mile course, finally ran under 6 min/mile on it:)
5:53, 5:51, 5:37,
5:54(Jackson flats/Decew hill #1)5:44
6:01(Glendale hill #2), 6:47(Brock hill # 3)
5:52

Track 8 X 1mile

2 mile warm-up, strides
8 X 1 mile with 4 minutes rest
5:37, 5:39, 5:39, 5:39, 5:39, 5:37, 5:37, 5:39
wanted to do 10 of them, but hailstorm after the 8th one :)

14 miles 1:33:04 (6:39/m)

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with Jeff on the roads
(1 mile warm-up, middle progression and 3 mile cool down)
7:18, 6:54, 6:45, 6:41, 6:29, 6:20, 6:12,
6:14, 6:16, 6:26, 6:19, 7:12, 6:51, 7:01.

Hills hydro Canova style

Canova hill workout
2 mile warm-up
6 X 1min (5 min recovery)
up the Hydro with Speedster Richard
2 mile cool down
left forefoot has been sore a couple days, the pad left hand side, some type of bruising
wore 3 socks:)

6 miles, 40:38 (6:46/m)

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with Jeff
7:12, 6:41, 6:47, 6:39, 6:34, 6:41

8 miles, 51:19 (6:24/m)

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steady state, roads
6:42, 6:20, 6:35, 6:35, 6:13, 6:04, 6:27, 6:18
Avg HR: 156 bpm

10.5 miles Track

2.5 mile warm-up, 4 striders
1000 in 3:20, 1000 in 3:40, 1000 in 3:25, 1000 in 3:50
the plan was to alternate 3:20 3:40 but couldn't do it for the 2nd set
So I took a break
Tried the Sean Wade workout of 400/200 continuous X 8 =4800
400 hit 80's 200' 45's X 8
16:40 for 3 miles
very tough workout with no recovery and I am out of shape for this kinda stuff:)
Look forward to it again
2 mile cool down with Marko :)

Track 8 X 800 (400 jog)

13 minute warm-up, strides
8 X 800(400 rec jog) at Oakes park with Richard
2:40's
13 minute cool down

6.11 miles 42:31 (6:57/m)

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7:25, 6:43, 7:00, 6:52, 6:52, 6:50
.11 :46.

3.67 miles 27:04 (7:22/m) Canova hill workout

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warm-up
6 X 1 minute full tilt (5 minutes recovery) up Brock hill,
HR 197, 193, 203, 197, 216, 207
hr monitor must be off :)
cool down

8 miles

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7 X 1 mile (3min rest)
6:00, 5:36, 5:44, 5:44, 5:57, 5:50, 5:46
1 mile cool down
Avg HR: 165 bpm

14 miles, 1:36:20 (6:52/m)

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with Jeff, roads and trails,
2nd 7 miles were rough for me hungry:)
7:15, 6:42, 7:09, 7:02, 6:45, 6:49, 6:45,
6:52, 6:40, 6:50, 6:43, 7:00, 6:50, 6:48

8k-28:15

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results
http://www.guelphvictors.ca/igres.htm
5 mile warm-up, strides
28:15 for 8k road race, very windy on the way out
3rd overall
3:25, 3:27, 3:37, 3:37, 3:33, 3:32, 3:28, 3:24
9 :08.8
3 mile cool down

sharpeners

1 mile warm-up
6 X 100, 18, 18, 18, 18, 18, 18
1 mile cool down
racing tomorrow

sharpeners

1 mile warm-up, striders
8 X 200(200 jog recovery)
37, 37, 36, 37, 36, 36, 37, 37
1 mile cool down

7 miles 42:57

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1 mile warm-up, 6 miles uptempo
7:15, 6:09, 5:57, 6:10, 5:45, 5:46, 5:50

16.5 miles for the day

am: (9 miles total) race Candy Cane, forgot my Garmin!, oh well race went well 3 mile warm-up, race 3.25 miles in 17:36 for 2nd place, I know I was 3:20 at the km and 3:20 at 2k, according to Kevin Farr and this race is about 40 seconds long so I am thinking I was 16:56 for 5k, 3 mile cool down
http://www.chiptimeresults.com/resultsreader.php?y=2012&r=CandyLaneL.htm

 pm: Track (7.5 miles total) 1 mile warm-up, strides 1 mile 5:48, 400 jog, 1200 4:20, 400 jog, 1000 3:26, 400 jog, 800 2:40, 400 jog 600 2:01 400 jog, 400 77 400 jog, 200, 38, 400 jog, 100 16 1 mile cool down

easy striders

1 mile warm-up 6 X 100 18, 18, 18, 17, 17, 17 1 mile cool down

8 X 200 (5:20 pacing)

1 mile warm-up/strides 8 X 200 at race pace(38-40 sec) 1 mile cool down

4.27 easy

4.27 miles easy, 31:10 (7:17/m)

4.27 easy

4.27 miles 32:09 (7:31/m) roads

easy 4.27 miles

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4.27 miles, 32:42 (7:39/m)
on the roads trying to keep hr 130
easy run
7:46, 7:22, 7:49, 7:40
.27 2:03

Sharpeners, 6 X 400

1 mile warm-up 4 x 150 meter strides, 24, 24, 24, 24 6 X 400(400 jog recovery) 74, 74, 73, 74, 72, 67 1 mile cool down with Mark :) Sharpening up, wanted to hit 75's today, was hitting the 200 in 36. Hamstring 100% healed :)

10 miles (milers)

2 mile warm-up 7:26, 7:03 6 X 1 mile off 4 minutes rest, out rockway and back 6:02(hr 169), 5:41(hr 166), 5:58, 5:37, 5:45, 5:45 2 mile cool down

5.05 miles 37: (7:22/m)

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with Jeff on the roads
7:39, 7:14, 7:20, 7:11, 7:23
.05 :26.6

7 miles on the roads 53:50 (7:41/m)

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7:33, 7:26, 8:10, 8:01, 7:29, 7:18, 7:47
strides

3 mile time trial 16:36 (5:32/m)

1 mile warm-up, strides 3 miles, 16:36 (5:32/m) on the track, mile 1 in 5:30, 2 miles 11:00, 3 miles 16:36 1 mile cool down, hamstring held up but no pushing the last mile:)

14 miles, 1:35:49 (6:50/m)

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roads and trails
7:17, 6:51, 6:58, 6:55, 6:51, 6:50, 6:48,
6:49, 6:35, 6:49, 6:33, 6:55, 6:49, 6:39
Avg HR: 144 bpm

9.1 miles, 59:19 (6:31/m)

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9.1 miles, 59:19 (6:31/m) out rockway
7:23, 7:09, 6:24, 5:58, 6:23, 5:56, 5:53, 6:01, 7:28
Avg HR: 150 bpm

5.76 miles(42:09)

5.76 miles with Jeff 42:09 (7:19/m)

6 miles on roads, 43:42 (7:17/m)

5 minutes easy, 5 minutes 75% effort, 5 min easy, 4 minutes 80% effort, 5 minutes easy, 3 minutes 85% effort, 5 minutes easy, 2 minutes 90% effort, 5 minutes easy, 1 minute 100%, 3:42 easy

1000 X 6 (off 60 sec)

1 mile warm-up 6 X 1000 (200 jog) 3:28's right hamstring better, but still gotta go easy on the push off

13.5 miles 1:38 (7:15/m)

Effingham run, windy and cold.garmin battery died 7:08, 7:00, 7:17, 7:24, 7:04, 6:43, 7:43(elevation 348-560 feet) then my watch died:) Avg HR: 134 bpm

7 miles

2 mile warm-up, strides 3 X 1 mile (4 min rest) 5:43, 5:42, 5:43 2 mile cool down windy, and push off still not right with right hamstring

8 miles on trails, 63:42 (7:57/m)

easy 8 miles on trails, 63:42 (7:57/m) 32:00 out 31:42 back right hamstring was twinging so range of motion limited, time to roll out the knots

6 miles, 38:04 (6:20/m), 17:30 for 3 miles

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1 mile steady, 3 miles fast, 2 miles steady
6:52, 5:40, 5:55, 5:55, 6:57, 6:41
Avg HR: 153 bpm

4 miles

easy 2.5 miles, 1 mile pick up 5:45(30 on /30 off), 800 2:45 legs still tired from 14 Sunday in Rockway:)

3 easy

went 3 easy, a wee bit tired good day to ease off.