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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        KristenL Run Log for March / 2010        next month >>       # Feel Date Type Duration Distance/ Accrued Pace Calories Where Temp Notes Laps/ Hills Laps Map Elevation HR Info 24 Mar-31 0:00 Wed Jog-Easy 42:22 8.00/347.8km 5:18 500 gym 21 My legs and hips felt fine. I'm still a little sick, though, and could feel cold #2/flu in my throat and chest. Still not sure if I'm well enough to run a marathon Friday morning. I may have to pack, sleep on it, and decide last thing tomorrow morning. 2 0 infoTemperature:21 Weather:Indoors Shoe:Saucony Ride 2 - Yellow 23 Mar-28 0:00 Sun Jog-Easy 1:24:00 16.00/339.8km 5:15 1000 Moray to Wellington fountain 10 So relieved!!! :) My leg isn't any worse, and I could swear it might have been a tiny bit better. And it was just perfect for a run. It's a beautiful day out there; the park was the busiest I've seen it all year. Many unruly dogs, tons of kids on bikes, and lots of picnics. 16 0 infoTemperature:10 Weather:Mild/Sunny Shoe:Saucony Triumph 7 - Pink 22 Mar-27 0:00 Sat Tempo Run 1:13:08 15.00/323.8km 4:52 930 gym 21 Left leg very tight, and I still have a little residual fatigue from the cold. But I was in a great mood, and the running felt relaxed & strong. This run got an OK only because of my left leg; I'll need to pay close attention to it on tomorrow's outdoor run. 5 0 infoTemperature:21 Weather:Indoors Shoe:Saucony Triumph 7 - Aqua 21 Mar-25 0:00 Thu Jog-Easy 1:01:40 12.00/308.8km 5:08 750 gym 21 Did 10x30s strides in the second half of this run. Went easier this evening than the past 2 Thursdays as I've got a marathon in a week! 3 0 infoTemperature:21 Weather:Indoors Shoe:Saucony Ride 2 - Yellow 20 Mar-24 0:00 Wed Jog-Easy 1:19:35 15.00/296.8km 5:18 930 gym 21 As the snow this morning was so completely depressing, I packed my indoor clothing and hit the gym. After a more regular diet of outdoor running I find TM running all the more peculiar. Overall feel was good and strong, and I seem to be pretty much recovered from the cold... just a little bit of lingering fatigue but not too much. 2 0 infoTemperature:21 Weather:Indoors Shoe:Saucony Ride 2 - Blue 19 Mar-23 0:00 Tue Fartlek 1:01:32 12.00/281.8km 5:07 750 Moray / Grant / Assiniboine Forest -1 -7 with WC (WNW 24 gust 33km/h). A little breezy out there, but fun. Turned into a fartlek because (a) I sped up to get around a runner with a dog (dog was hogging the path!) and (b) mixed it up with 2K on trails. 12 0 infoTemperature:-1 Shoe:Saucony Ride 2 - Yellow 18 Mar-21 0:00 Sun Long Steady Distance 1:42:35 20.00/269.8km 5:07 1250 Moray / Assiniboine / Wellington 5 Sick with a head cold today, so changed the planned 25K LSD to a 20K LSD... which turned into a "fast-finish @ MP" LSD. Was going to skip this run altogether, but just couldn't. I'm glad I did the run although it's seriously no fun running with a cold. I'm very glad to be home now. Ran with a friendly woman for km 12 through 16... had to tell her I needed to slow down because I was supposed to be doing an LSD. However, during those 4K, I realized that running under 5:00 wasn't all that much harder than running a little over... much food for thought. Plus, I was talking while running with her at that pace. Talking intelligibly with a stranger at a bit of a faster pace (while sick) has to be a good sign. 20 0 infoTemperature:5 Weather:Mild/Sunny Shoe:Saucony Triumph 7 - Aqua 17 Mar-20 0:00 Sat Progression 1:14:35 15.00/249.8km 4:58 930 Moray / Assiniboine / Wellington 2 Windy again (SW 26 gust 45 km/hour), but I waged war on the wind and won. Had fun running after a guy running with a small dog with the shortest little legs. And got a compliment from a runner on my new yellow running jacket. I just love that thing even though it's only good for around 0C. It's so cheery! And the run? It was awesome. The second half was into the wind, too. I kind of surprised myself with this one. :) 15 0 infoTemperature:2 Weather:Mild/Windy Shoe:Saucony Ride 2 - Yellow 16 Mar-18 0:00 Thu Intervals 1:07:29 13.00/234.8km 5:11 800 gym 21 Getting better at strides... and still really having fun with this! Added one more stride tonight for a total of nine. 9x200m strides: 1 - 5 @ 10.1 mph 6 - 8 @ 10.2 mph 9 @ 10.3 mph 400m jog between each @ approx 6.8 mph First time getting the TM up to 10.3 mph. :) 3 0 infoTemperature:21 Weather:Indoors Shoe:Saucony Triumph 7 - Pink 15 Mar-17 0:00 Wed Jog-Easy 1:24:29 16.00/221.8km 5:16 1000 Moray / Assiniboine / Wellington 9 S 37 km/h wind with gusts of 48 km/h... very tough running straight into this down Moray, but wonderful on the way back! Windrunning! :) 16 0 infoTemperature:9 Weather:Mild/Windy Shoe:Saucony Ride 2 - Yellow 14 Mar-16 0:00 Tue Tempo Run 52:32 11.00/205.8km 4:46 675 track 7 2K warm-up in 11:33 then 9K tempo in 40:59 (4:33 av pace). The plan was a 10K tempo between 4:30 and 4:40. About 60m on the side of the bleachers was funky (snow, gravel, garbage, sticks). About 30m of that was snow, except for lanes 7 and 8. I spent about 10 minutes just clearing off all the garbage, sticks, and largish rocks I could so I wouldn't trip through that section. So I ended up running on the inside lane for about 340m then had to swing out to lane 8 for about 40m then angle back in. At 8K, I had to go the bathroom (no bathrooms there) so ended it at 9K and sped home, skipping the final 1K & my cool-down. But I definitely had another 1K in there and the run to that point felt quite comfortable. While this was a fun run, I chose the "OK" smilie because of the track conditions and a bit of a struggle figuring out 200m markers. Also, I had to get reacquainted with running with my lap watch. But I think I kept a solid pace and effort despite all of this. It felt about right in terms of PE, so I'll just build on this the next time I'm at the track... which will hopefully be in better condition. 9 0 infoTemperature:7 Weather:Mild/Sunny Shoe:Saucony Triumph 7 - Aqua 13 Mar-15 0:00 Mon Jog-Easy 52:36 10.00/194.8km 5:15 625 Moray / Grant 6 Beautiful evening run... with the time change it was still light out, and the angle of the sun was just lovely. First after-work run outdoors in a long time. Just wonderful. 10 0 infoTemperature:6 Weather:Mild/Sunny Shoe:Saucony Triumph 7 - Aqua 12 Mar-14 0:00 Sun Jog-Easy 54:10 10.00/184.8km 5:25 625 Moray / Grant 6 Legs felt great after yesterday; hips were a little sore, but not too bad. Ran from home to the Assiniboine Forest trailhead. Grant was surprisingly manageable despite all the traffic lights. Maybe next weekend I'll add a little run in the forest, too. :) Garmin was wonky today. It wouldn't go on "auto pause" at traffic lights then the pace readings were all over the map. Time and pace are guesses since I'm fairly sure I only had one or two km that might have dipped below 5:15 and most were around 5:25ish. 0 0 infoTemperature:6 Weather:Mild Shoe:Saucony Ride 2 - Yellow 11 Mar-13 0:00 Sat Long Steady Distance 3:08:45 34.00/174.8km 5:33 2100 Assiniboine / Wellington / St. Boniface 10 Awesome run! The sun wasn't supposed to come out today, but it did. That meant heaven opened up around 5K in, and I ran a gentle LSD to soak it all in. Literally. I got sooooo many soakers today and navigating around giant puddles and new little rivers was a bit tricky. One soaker at 24.56K made me miserable. My shoes were both submerged in slush and filled up with slush and dislodged all my bandages. Boooooo! But oh did it feel gooooooooooooood. :) 34 0 infoTemperature:10 Weather:Mild/Sunny Shoe:Saucony Triumph 7 - Pink 10 Mar-11 0:00 Thu Intervals 52:37 10.00/140.8km 5:15 625 gym 21 Super run! Strides are great fun, and I feel all bouncy when running at the easy pace in between. Added 1 more stride tonight for a total of 8... will work up to 10 eventually. :) 4.8K strides: 4x200m @ 10.0 mph 4x200m @ 10.1 mph with 400m jog recoveries Note: need to lose weight. Finally worked up the courage and "uh oh." Yikes! 3 0 infoTemperature:21 Weather:Indoors Shoe:Saucony Triumph 7 - Pink 9 Mar-10 0:00 Wed Jog-Easy 1:21:15 15.00/130.8km 5:25 930 gym 21 Fun run... but it was another sauna this evening. The windows were all fogged up! Did some hip flexor and back stretching on the exercise ball after. Felt goooooood. :) 0 0 infoTemperature:21 Weather:Indoors Shoe:Saucony Triumph 7 - Aqua 8 Mar-9 0:00 Tue Tempo Run 59:58 12.40/115.8km 4:50 770 gym 21 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 2 0 infoTemperature:21 Weather:Indoors Shoe:Saucony Triumph 6 - Blue 7 Mar-8 0:00 Mon Jog-Easy 58:05 10.00/103.4km 5:48 625 gym 21 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! 0 0 infoTemperature:21 Weather:Indoors Shoe:Saucony Triumph 7 - Aqua 6 Mar-7 0:00 Sun Long Steady Distance 2:11:58 25.00/93.4km 5:16 1550 Ness / Assiniboine / Wellington / Portage 0 It got up to 0, but felt like -4 with the wind. I took my hat and gloves off 4K in... and wrapped my jacket around my waist. Wow, that was nice. About one third of this run was on snow-covered paths that were sort of messy on account of stuff melting... the rest was on relatively clear sidewalks and roads. I got so many soakers and got splashed. But it was uber trailish in that regard and I didn't mind the mud one bit! Went a bit too fast for an LSD at times, but I just get too caught up in the surroundings... next time out I need to be a little more disciplined. 25 0 infoTemperature:0 Shoe:Saucony Ride 2 - Blue 5 Mar-6 0:00 Sat Progression 1:34:34 18.00/68.4km 5:15 1100 Moray / Assiniboine / Kenaston / Portage -3 Supposed to do 15K with the first half easy and second half around 5:00 (a progression). And I consider the run a success. I needed an emergency bathroom break at 14K, so needed to ease back into the run. So I did 1K easy, then threw in a 4:42 down Portage then ran the final 2K easy home. :) So this is what happens when you're minus one layer of clothing and running on sandy sidewalks (4:42) instead of icy ones (6:15). I simply cannot wait until spring is here! In the meantime, I found a new road to run up & down, as well as a couple of sidewalks that are snow and ice free! :) Yahoo! WOOT! Hooray! :) :) :) 18 0 infoTemperature:-3 Weather:Cold Shoe:Saucony Triumph 7 - Aqua 4 Mar-4 0:00 Thu Intervals 1:05:14 12.40/50.4km 5:15 775 gym 21 5K @ easy pace 4.2K strides: 7x200m @ 10mph + 400m jog 3.2K @ easy pace First time getting the TM up to 10 mph! :) 3 0 infoTemperature:21 Weather:Indoors Shoe:Saucony Ride 2 - Blue 3 Mar-3 0:00 Wed Jog-Easy 1:32:00 16.00/38km 5:45 1000 Moray / Assiniboine / Wellington -10 -5 before wind chill. Sidewalks along Moray were ice. The Charleswood bridge had mud and slush. Got a few soakers. My paths were all snow-covered turned ice in spots. But this was wonderful run. It was sunny and clear, I only had one pair of gloves on, and could have run without my toque & neck gaiter. The sun felt lovely on my face. Super run! :) 16 0 infoTemperature:-10 Weather:Cold/Sunny Shoe:Saucony Triumph 7 - Aqua 2 Mar-2 0:00 Tue Jog-Easy 1:02:03 12.00/22km 5:10 750 gym 21 I wanted to do longish tempo intervals this evening (4x2400m), but got about a third of the way through the workout and started to overheat. The gym was packed when I got there and it was quite warm; I was sweating like crazy and was just too warm. I decided to finish the planned 12K at an easy pace and try for the tempo another day. 0 0 infoTemperature:21 Weather:Indoors Shoe:Saucony Triumph 7 - Aqua 1 Mar-1 0:00 Mon Jog-Easy 57:50 10.00/10km 5:47 625 gym 21 Super recovery run, following a 400m easy walk. No elliptical. 0 0 infoTemperature:21 Weather:Indoors Shoe:Saucony Ride 2 - Blue . . total Runs: 24 . 30:35:02 347.8 5:16 21615 . . . . . . . . .
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