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Login / Register Training Logs Runner: abhainn anners babysteps BaldGuy bicycle.boy bigbird blade Blanken BlueSkies braveheart b_squared Carrie casual-runner christyh clocker cneufeld DanaMcB Darth Tater DawnG deirdred dgrant Doonst Dream Girl DrewG drumlin_lee edfizz emma1 fe.sweetpea GallopingGhost Georgiana HCiD henbit horselady ish JacSprat jaymac Jenn169 Jo-Jo JoeDwarf joeforani johy jwolf KBO KDG Kiki KristenL kristig La Lightning LisaB litewait lx2run Marg* MaryMac442 mas_runner midas997 MikeM militarybrat MINI-T mj msdesigner1 MyLifeInRuins Nawk nelsonf2f Nicole K PBlaikie QuickChick racewalker RayMan Robbie-T rob_w rungeek runlolarun runningman Sandmac ShaggyTour Skinny Bitch Slacker slagler smack smitty solo steve32221 Taxman tgilpin Tori turtlegirl uRun2 JanFebMarAprMayJuneJulyAugSeptOctNovDec / 2012201120102009200820072006200520042003 Race Results Runner: AirForceRunner anners babysteps bicycle.boy bigbird blade b_squared Carrie casual-runner christyh clocker cneufeld DanaMcB Darth Tater dgragg dgrant Doonst Double Bellybuster DrewG drumlin_lee edfizz fe.sweetpea GallopingGhost HCiD horselady ish JacSprat jaymac Jenn169 Jo-Jo joeforani jwolf KBO KDG KristenL kristig La Lightning LisaB litewait lx2run Marg* MaryMac442 mas_runner MikeM militarybrat MINI-T mj Nawk nelsonf2f PBlaikie QuickChick racewalker RayMan Robbie-T runlolarun runningman Sandmac ShaggyTour Skinny Bitch slagler smitty Snickers solo steve32221 Taxman tgilpin Tori turtlegirl uRun2 West Grey Runner Latest Member Updates # Date Member -- Location Type 1 Sep-8 2010 Slacker 0.0km Physio Room XT 2 Sep-8 2010 Jenn169 0.0km XT 3 Sep-8 2010 Jenn169 3.0km Scarborough Run Felt so-so. Back started to hurt about 1km in the run and front of left shin hurt a tiny bit, think i need new shoes. 4 Sep-1 2010 Jenn169 6.0km Run 5 Sep-8 2010 drumlin_lee 10.3km Run Planned run: 10k easy @6:43 Actual run: 10.26 @ 6:17 Issues: mental therapy run. took dogs as they need exercise otherwise everything in my house will be destroyed. Glute behaved. Running in the rain didn't even bother me. 6 Sep-7 2010 DrewG 10.1km Rideau Canal Run Track repeats, 5x1000m. Tried pace of 4:20 instead of 4:26, which was obviously too quick. 7 Sep-8 2010 Dream Girl 0.0km Physio Room Run 8 Sep-6 2010 Dream Girl 0.0km Physio Room XT 9 Sep-5 2010 DrewG 20.0km Rideau Canal Run First run since moving downtown. Nice and flat, nice and cool, and hundreds, maybe thousands, of people out running along the canal. No trouble keeping target pace of 5:25. 10 Sep-8 2010 tgilpin 7.5km Milton Run much cooler - I like it :-) Why? Results by Distance 0km 1km 1.2km 1.425km 1.5km 1.609km 2km 2.5km 2.9km 3km 3.8km 4km 4.3km 4.4km 4.5km 4.55km 4.6km 4.8km 4.9km 4.99km 5km 5.1km 5.2km 5.3km 5.4km 5.5km 5.55km 5.6km 5.7km 5.8km 6km 6.116km 6.24km 6.4km 6.5km 6.61km 6.64km 6.76km 7km 7.5km 7.8km 8km 8.05km 8.4km 8.5km 8.6km 8.7km 8.92km 9km 9.2km 9.5km 9.8km 10km 10.05km 10.5km 10.55km 10.7km 10.8km 10.85km 11km 11.2km 11.4km 11.43km 11.7km 11.8km 11.9km 12km 12.1km 12.15km 12.28km 12.3km 12.37km 12.5km 12.568km 12.6km 12.7km 12.8km 13km 13.08km 13.1km 13.12km 13.3km 13.46km 13.8km 14km 14.7km 14.8km 15km 15.3km 15.42km 15.6km 16km 16.09km 16.1km 16.11km 16.15km 16.5km 16.6km 16.9km 17km 17.5km 17.84km 19.3km 19.5km 19.81km 20.01km 21km 21.08km 21.097km 21.1km 21.15km 21.2km 21.37km 22km 22.1km 23.15km 24.6km 24.7km 25km 25.5km 25.6km 25.75km 25.8km 26km 26.2km 27km 27.75km 28km 29km 30km 31km 31.44km 32km 34km 34.25km 34.5km 35km 37.75km 38km 38.25km 39km 39.5km 42km 42.19km 42.195km 42.2km 47.5km 50km 51.5km 52.5km 53km 53.3km 55km 56km 58.5km 72km 73km 73.2km 73.5km 80km 99km 113.1km 116.1km 117km 117.1km 120km 226km Next Race Schedules JanFebMarAprMayJuneJulyAugSeptOctNovDec / 2012201120102009200820072006200520042003 tools Training Program Calendar Generator results ChipTimeResults EventsOnline OnlineRegistrations RoadRaceResults RRResults SportStats running Shoeguide.co.uk CanadianMarathoning CoolRunning GeorgetownRunners HalHigdon IAAF MarathonGuide McMillanUniversity MyNextRace RunnersWorld RunningForFitness RunningMania RunningRoom RunningTimes WeatherNetwork Active users: 104 Registered users: 400 New Users: 3	<< previous month        Beave Run Log for February / 2010        next month >>       # Feel Date Type Duration Distance/ Accrued Pace Calories Where Temp Notes Laps/ Hills Laps Map Elevation HR Info 24 Feb-28 7:30 Sun Long Steady Distance 1:22:00 15.00/190.31km 5:28 Hood 0 0 23 Feb-27 12:00 Sat Race Pace 51:27 10.00/175.31km 5:08 Hood 0 0 22 Feb-26 10:15 Fri Run 24:00 5.23/165.31km 4:35 Treadmill Supposed to be a rest day, but schedule is messed up because of cold/flu..... Short full body weights session after run 0 0 21 Feb-25 3:15 Thu Tempo Run 23:00 5.20/160.08km 4:25 Treadmill Quick tempo run.....back to back with yesterdays intervals.... 0 0 20 Feb-24 10:15 Wed Intervals 45:20 9.00/154.88km 5:02 Treadmill 1 km wu @ 6:00 min/km 5 Intervals - 4:10 min/km, 4:10, 4:10, 4:00, 4:00 with 4:10 min rest in between 0 0 19 Feb-22 2:00 Mon Run 54:25 10.00/145.88km 5:26 Neighbouhood Missed my LSD on Sunday.....feeling sick......Went to Dr.'s this morning and I have strep throat. Got outside for an easy 10km this afternoon because the weather is so nice.....throat feeling a bit raw but should clear up with the antibiotics 0 0 18 Feb-19 10:00 Fri Run 42:30 8.10/135.88km 5:14 Treadmill It was supposed to be a rest day....but had to move Saturdays run up - Saturday will be rest day before LSD on Sunday 0 0 17 Feb-18 11:00 Thu Tempo Run 44:37 9.00/127.78km 4:57 Outside 2 km WU: 5:17, 4:59 5 km Tempo: 4:21, 4:32, 4:49, 4:46, 4:39 (Middle 2 km on icy paths) 2 km CD: 5:31, 5:35 0 0 16 Feb-17 1:30 Wed Jog-Easy 28:00 4.83/118.78km 5:47 Treadmill Weight workout while waiting for a treadmill - chest, shoulders, arms, back Run was a bit of a slog.....but it was just a recovery run in prep for tomorrow's tempo 0 0 15 Feb-16 11:30 Tue Run 39:38 8.00/113.95km 4:57 Outside Picked up pace on last 3 Km's: 4:55, 4:45, 4:15 0 0 14 Feb-15 1:15 Mon Jog-Easy 27:44 5.00/105.95km 5:32 Neighbourhood Felt slow.....but it supposed to be a recovery run from yesterday LSD. Sometimes I find it hard to go slower, but I am sticking with the program this time...... 0 0 13 Feb-14 10:30 Sun Long Steady Distance 1:26:00 16.00/100.95km 5:22 Neighbourhood Last 6km all under 5:10 min. 0 0 12 Feb-13 12:00 Sat Race Pace 42:05 8.00/84.95km 5:15 Outside Tried to stick to 5:15 min/km in prep for tomorrows lsd 0 0 11 Feb-11 10:30 Thu Hills 45:30 8.05/76.95km 5:39 Treadmill 2 mile warmup in 19:00 mins Hills - 0.25 mile hill at 6% and 7:30 min/mile, 0.5 mile recovery @ 1% and 9:00 min/mile x 4 repeats - total 26:30 mins Felt pretty bagged during the recovery portions 0 0 10 Feb-10 10:30 Wed Run 26:10 4.83/68.9km 5:25 treadmill Hard to keep the pace slower......but I am trying to follow my program excatly and I understand it is in prep for tomorrow's session Quick Weight Workout Chest/Shoulders, 3 sets 50lbsx6 - shoulder press, incline press, flat press - back to back Back - machine rows - 2 sets x 15 reps x12 Machine Press- 2 sets x 12 x8 0 0 9 Feb-9 9:30 Tue Run 40:00 8.00/64.07km 5:00 Treadmill Run felt good - Started at 5:30min/km and finished with 3 km at 4:45 to 4:15......ran out of gas at the end and had to ease back to 4:30 Shin is hurting a bit right now - it was only the second run in new shoes 0 0 8 Feb-8 7:15 Mon Run 26:08 5.00/56.07km 5:13 Neighbourhood 1st Day of Hal Higdon Advanced Marathon Program 5km recovery run 0 0 7 Feb-7 6:30 Sun Run 25:00 5.00/51.07km 5:00 Neighbourhood Pre-Superbowl run - now its time for a 6 pack of Coors Light and Nachos!! 0 0 6 Feb-6 10:30 Sat Long Steady Distance 1:24:00 15.00/46.07km 5:36 Neighbourhood Last 2 km: 4:58, 4:21 0 0 5 Feb-5 10:30 Fri Run 46:30 8.00/31.07km 5:48 Outside 0 0 4 Feb-4 10:30 Thu Intervals 30:00 6.00/23.07km 5:00 Treadmill 1 km warm up @5:50 min/km Interval - 400m @ 4:00 min/km with 400m recovery @ 5:50 min/km - 6 times Cooldown Shoulder/Back (quick) shoulder press 12x50lbsx4 machine pulldowns 11x4 dumbell rows 50lbsx12x3 machine rows 11x10x3 front raises 15lbsx10x3 0 0 3 Feb-3 10:30 Wed Run 32:05 5.63/17.07km 5:41 Treadmill Chest 50lbsx12x4 Machine 11x10x4 0 0 2 Feb-2 11:00 Tue Tempo Run 22:55 5.00/11.44km 4:35 Hood Crammed this one in between meetings..... 0 0 1 Feb-1 7:00 Mon Run 33:33 6.44/6.44km 5:12 Neighbourhood Slippery, snowy conditions 0 0 . . total Runs: 24 . 16:42:37 190.31 5:16 0 . . . . . . . . .
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