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| # |
Date |
Member |
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Location |
Type |
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| 1 | Mar-9
2010 | Taxman | 11.5km | 109 St RR EMily
Murphy out High
level back | Run Very happy with solid tempo 6.8K at 4:29 avg pace outdoors. Same route as last week but much faster! |
| 2 | Mar-9
2010 | cneufeld | 11.4km | | Run Felt like doing some speed work tonight, and it fit in my schedule better than the next two days. The intervals were challenging, but not impossible. Felt quite recovered by the end of the RI. Quads are a little sore right now, right shin is a bit sore, but we'll see how tomorrow feels. |
| 3 | Mar-9
2010 | KDG | 10.0km | Canal | XT |
| 4 | Mar-9
2010 | KDG | 8.0km | Prince Of Wales | XT |
| 5 | Mar-9
2010 | KDG | 10.4km | Treadmill 1 | Run 27 mins w/u
2.4 km (1.5 mi) = 9:11 at 3:48/km (9.8 mph) which is 3K pace correlated to a 19:50 5K. HR to 172, cadence 94.
c/d and 2x400 at 3:33 (10.5 mph)
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| 6 | Mar-9
2010 | KristenL | 12.4km | gym | Run Tough workout! I was so hot tonight -- definitely overheated again, but made myself get through this tempo interval session. At the end, my face was bright red and my ponytail was dripping a stream of sweat. Scary sight. Other than being way way too hot, it felt pretty good. Is that possible?
The workout:
1600m easy warm-up
6 x 1-mile tempo intervals @ 8.5 mph (4:23)
with 200m jog recoveries @ 5.0 mph |
| 7 | Mar-8
2010 | KristenL | 10.0km | gym | Run Today I sat at my work desk too long without moving, and that meant my hip flexors were very unhappy this evening. I started with 25 minutes on the elliptical then did some gentle stretching. I wanted to sleep right then and there! But I got the recovery run done. Had to really ease into this one, but the hips loosened up surprisingly well. Will be hitting the sack early tonight. I'm pooped! |
| 8 | Mar-9
2010 | GallopingGhost | 5.9km | DT Oakville | Run Very casual run with the RR group. I ran with a bunch of friends so this run was more about fun than anything else. |
| 9 | Mar-9
2010 | klewlis | 4.0mi | home | Run good run, felt rough in the 3rd mile but much better in the 4th! :) |
| 10 | Mar-9
2010 | msdesigner1 | 0.0km | gym | XT Legs, arms and core |
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