July 9, 2009.
Running total: 179 Km
Daily Stats: 8.03 k, 42:11, 5:16min/k, morning, 20 deg, sunny, avg hr 143
Description: Really was not into the running this morning. Stopped half way into my warm up to talk to a friend who just bought a tent trailer. So most of the run was spent at the same pace. Tacked an extra kilometer onto my seven K run. Seven is feeling a little short. 40 minutes feels like a good minimum time.
Friday, July 10, 2009
Tuesday, July 7, 2009
Run 18
Running total: 171 k
Daily stats: 12.79k, 1:04:39, 5:03 min/km, overcast, 20 deg, avg hr 150.
Description: First time running this route. Definitely felt the legs. After 11k they started to feel a little stiff. Good burst from 7 to 9 k. Not all out race but definitely exuberant. That was a 4:45 pace. This run is a six interval run. My warm up 2 k at a 5:30 pace is becoming ingrained. This is a very good thing.
Daily stats: 12.79k, 1:04:39, 5:03 min/km, overcast, 20 deg, avg hr 150.
Description: First time running this route. Definitely felt the legs. After 11k they started to feel a little stiff. Good burst from 7 to 9 k. Not all out race but definitely exuberant. That was a 4:45 pace. This run is a six interval run. My warm up 2 k at a 5:30 pace is becoming ingrained. This is a very good thing.
Run 17
Saturday July 4th.
Running Total: 158 k
Daily Stats: 9.95 k, 52:22, 5:16 min/k, morning, sunny warm, avg hr 145
Description: A real steady state run. Concentrated on keeping the heart rate below 150. No bursts or finishing kick. Felt really good. Legs never got tired. This is the kind of training run I need to have at least once a week. Feel like I can start increasing my distance.
Running Total: 158 k
Daily Stats: 9.95 k, 52:22, 5:16 min/k, morning, sunny warm, avg hr 145
Description: A real steady state run. Concentrated on keeping the heart rate below 150. No bursts or finishing kick. Felt really good. Legs never got tired. This is the kind of training run I need to have at least once a week. Feel like I can start increasing my distance.
Thursday, July 2, 2009
Run 16.
Running total: 148 K.
Daily Stats: 7.15 k, 37:55, 5:18 min/k, midday, 33 degrees, sunny, avg hr 154
Description: I started off running with the rest of the family who were on bikes but they turned back at the 1 k mark. They also took the water bottle that I was planning to drink from which was why they came in the first place. It was really hot and I was dry mouthing and looking for a place to go to the washroom for the last two thirds. Did not push at all and though I had an interval at a 5:09 pace it was still a very reasonable run. Pretty impressed with the average heart rate but I am starting to understand that the six minutes of warm up run in the first k and a half have a large impact on my average. The true average for when I was running was probably closer to 160. On days when I am going hard might have to do a real 6-9 min warm up before starting the actual run. This will be a much better indicator of where I am actually running at.
Daily Stats: 7.15 k, 37:55, 5:18 min/k, midday, 33 degrees, sunny, avg hr 154
Description: I started off running with the rest of the family who were on bikes but they turned back at the 1 k mark. They also took the water bottle that I was planning to drink from which was why they came in the first place. It was really hot and I was dry mouthing and looking for a place to go to the washroom for the last two thirds. Did not push at all and though I had an interval at a 5:09 pace it was still a very reasonable run. Pretty impressed with the average heart rate but I am starting to understand that the six minutes of warm up run in the first k and a half have a large impact on my average. The true average for when I was running was probably closer to 160. On days when I am going hard might have to do a real 6-9 min warm up before starting the actual run. This will be a much better indicator of where I am actually running at.
Tuesday, June 30, 2009
Run 15
Running total: 141
Daily Stats: 11.36 k, 55:42, 4:55 min/k, early morning, sunny, 24 deg, avg hr 158
Description: Added on a four k loop to my usual seven k run. There is a gradual climb and two little rises so it adds some nice power pieces. My first 2 k were at about 5:30, really just a warm up pace. The next 4 k took just over five minutes each. The last five k were all around 4:40 per. My heart rate was pretty up by then. I spent most of that time around 170 beats per minute. So if my racing rate is 170 then I can probably hold somewhere between 4:30 and 4:40 at this pace. That is a 45 or 46 min 10 k. Even with being pumped for a race I am definitely not close to 40:00 yet. I did the longer run today trying to work on the stamina. I want to try and get some pieces that last more than an hour. I also want to start adding some real interval pieces with recovery pieces.
Daily Stats: 11.36 k, 55:42, 4:55 min/k, early morning, sunny, 24 deg, avg hr 158
Description: Added on a four k loop to my usual seven k run. There is a gradual climb and two little rises so it adds some nice power pieces. My first 2 k were at about 5:30, really just a warm up pace. The next 4 k took just over five minutes each. The last five k were all around 4:40 per. My heart rate was pretty up by then. I spent most of that time around 170 beats per minute. So if my racing rate is 170 then I can probably hold somewhere between 4:30 and 4:40 at this pace. That is a 45 or 46 min 10 k. Even with being pumped for a race I am definitely not close to 40:00 yet. I did the longer run today trying to work on the stamina. I want to try and get some pieces that last more than an hour. I also want to start adding some real interval pieces with recovery pieces.
Sunday, June 28, 2009
Run 14
Running total: 130 k
Daily Stats: 9.95 k, 49:18, 4:58 min/k, 26 degs, sunny with a nice breeze, no hr monitor.
Description: Nice slow start for first k and half. Then a pretty good pace, though I wasn't killing myself. I pushed for the last 400m and had a few slightly higher paced sections when something good was on the ipod but for the most part this was a medium-high intensity steady state run. When this run is an easy 50 min then I will be getting into my real training zone.
Daily Stats: 9.95 k, 49:18, 4:58 min/k, 26 degs, sunny with a nice breeze, no hr monitor.
Description: Nice slow start for first k and half. Then a pretty good pace, though I wasn't killing myself. I pushed for the last 400m and had a few slightly higher paced sections when something good was on the ipod but for the most part this was a medium-high intensity steady state run. When this run is an easy 50 min then I will be getting into my real training zone.
Thursday, June 25, 2009
Run 13
Running total: 120 k
Daily Stats: 6.98 k, 33:56, 4:50 min/k, 24 degrees, sunny, avg hr 154
Description: Running with a work buddy. We went out at a pretty good clip. No real warm up section. By the midway mark we were making good time and kept moving at the same clip. We didn't really push until the last 400m. Breathing was a little laboured but over all quite a comfortable pace. Michael Jackson has apparently died. So did Farah Fawcett. Weird day.
Daily Stats: 6.98 k, 33:56, 4:50 min/k, 24 degrees, sunny, avg hr 154
Description: Running with a work buddy. We went out at a pretty good clip. No real warm up section. By the midway mark we were making good time and kept moving at the same clip. We didn't really push until the last 400m. Breathing was a little laboured but over all quite a comfortable pace. Michael Jackson has apparently died. So did Farah Fawcett. Weird day.
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