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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        QuickChick 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 23 Feb-28 0:00 Sun Long Steady Distance 1:22:00 15.00/134.79km 5:28 pottery/bayview/beltline and back GREAT run! Felt v strong up bayview (7:16) and Pottery. Back got a bit irritated going down bayview which I hammered. Hope it's gone tomorrow. 0 0 22 Feb-27 0:00 Sat Tempo Run 33:54 7.00/119.79km 4:50 system .9 mile warmup, 3.1 at tempo, cooled down from 4 miles to end very slowly. GREAT run. I will never forsake carbs again. 1 0 infoShoe:grey lunar trainers 21 Feb-25 0:00 Thu Jog-Easy 40:00 7.11/112.79km 5:37 system I was planning to do another interval run tonight, but started running at 7mph, which is usually pretty easy, and had very little energy. So just did easy jog. Went OK. 0 0 infoShoe:grey lunar trainers 20 Feb-25 0:00 Thu Cross Training / Weights/Resistance System- tweak day 6 Abs- 2 x 30 reverse decline crunch with swiss ball 2 x 20 twist crunches with torture box 2 x 30 weighted crunch (5lb) Squats- 2 x 12 with ball Shoulder dumbell press with twist- 2 x 12, 12.5lb, not alternating arms Lunges- 3 x 12, 7.5 lb weights bent rear delt raise- 3 x 10, 7.5lb weights T-bar row- 3 x 12, 30lb hamstring curl 3 x 40lb 0 0 19 Feb-24 0:00 Wed Progression 32:59 6.40/105.68km 5:09 system 1 mile at 7 mph, the rest in 400m sections- 7.5, 7.2, 7.8, 7.0. Felt a bit wonky (diet) but got through it. 0 0 infoShoe:grey lunar trainers 18 Feb-24 0:00 Wed Cross Training / Weights/Resistance system- tweak day 5 Chest- 2 x 25 pushups with feet on stability ball 3 x 12, 45lb incline bench press 3 x 15, decline bench press w/ 15lb dumbells 3 x 15, normal bench press w/ 15lb dumbells 0 0 17 Feb-23 0:00 Tue Intervals 32:59 6.40/99.28km 5:09 System 1 mile warmup 5 x 400m at 9mph, 400m at 6-6.4 mph .75 mile cooldown Doing intervals with very few carbs in you sucks. I got through it though! 0 0 infoShoe:progrid ride 2 Oct 09 16 Feb-23 0:00 Tue Cross Training / Weights/Resistance system- tweak day 4 core- 3 x 20 reverse crunches on a decline bench w/ stability ball 3 x 20 jacknifes (will not do this again- hurt hipbone!) 2 x 31 crunches w/ 5lb weight on chest back- 3 x 10 chinups wide grip- 50lb assistance, then 60 for second 2 sets 3 x 12 chinups close grip- 60lb assistance 3 x 12 chinups underhand grip- 60lb assist 3 x 12 wide grip lat pulldown- 60lb 3 x 12 close grip lat pulldown- 60lb 3 x 10 t-bar row, 25lb Biceps- 3 x 21 curls with 7 bottom-middle, 7 middle-top, 7 full range. 10lb 12 curls each arm with a twist, seated- 10lb. Too heavy- was trying for 20 20 more twist curls- 7.5lb 0 0 15 Feb-22 0:00 Mon Run / Weights/Resistance system- tweak day 3 30 minute bike, then front shoulder raise w/ twist, 12.5 lb. 3 x 12 Side raise, 10lb, 3 x 12 front deltoid raise, 7.5lb, 3 x 12 standing row- 40lb x 10, 30lb x 15, 20lb x 20 tricep pressdown- 30lb 3 x 10 lying tricep kickback- 10lb 3 x 10. These were killer. dips- 60lb assistance x 15, 50lb assistance 2 x 15 0 0 14 Feb-21 0:00 Sun Long Steady Distance 1:18:43 14.00/92.88km 5:37 to birchmount rd and back It was so nice out today!! Great run w/ Maria. Even had my jacket off for part of it. After run, did 3 sets 25 crunches, 3 sets 25 reverse crunches, 2 sets 40 elbow to knees bicycle move. 0 0 infoShoe:progrid ride 2 Oct 09 13 Feb-21 0:00 Sun Cross Training / Weights/Resistance System- Tweak day 2 dumbell bench press- 12.5lb, 3 sets 20. This was the right weight- felt hard at the end squats- wimped out a bit on this one and just did them with a stability ball behind me, no weight. 3 sets of 10 (plan called for 15) incline bench press (machine), 30lb 3 sets 11. Not too hard, but next level of 45lb probably would be too hard. walking lunges- again a bit wimpy. 7.5lb weights, 3 sets of 10 on each leg (plan called for 12-15) decline dumbell bench press- once I discovered where to do this in the gym, not too bad other than it made me lightheaded. 3 sets of 12, 12.5lb. Would probably use 15lb next time. hamstring curl- 30lb, 3 sets of 12. I haven't done legs in years, and ran longish this morning, so was a bit wimpy with the leg stuff- don't want to be dying tomorrow! 0 0 12 Feb-20 0:00 Sat Steady State 32:56 6.00/78.88km 5:29 boardwalk/woodbine park Morning run. Not too cold out! Day one of crazy diet. 3 x 25 situps, 3 x 25 reverse situps after. 0 0 infoShoe:progrid ride 2 Oct 09 11 Feb-20 0:00 Sat Cross Training / Weights/Resistance System- Tweak workout day 1 wide grip pullups- 2 x 6 (55lb assist) closer grip pullups- 1 set 8, 1 set 10 (55lb assist) narrow grip pullups (chinups) 1 set 8, 1 set 10 (55lb assist) wide grip lat pulldown- 45lb x 12, 60lb x 12, 60 x 12 close grip pulldown- 3 x 12 (60lb) T-bar row- 25lb, 3 x 12 T bar was new! Never done it. :) 0 0 10 Feb-19 0:00 Fri Steady State 44:05 8.40/72.88km 5:14 Mississauga w/ Mel Great run! Back was OK. 0 0 infoShoe:progrid ride 2 Oct 09 9 Feb-17 0:00 Wed Jog-Easy 1:00:36 10.04/64.48km 6:02 to Valhalla Dr from RR Ran w/ Maria. Noticed back on last half but it didn't get painful. Fun run! Felt super easy. 0 0 infoShoe:progrid ride 2 Oct 09 8 Feb-15 0:00 Mon Run 42:56 8.00/54.44km 5:22 system Back was slightly irritated, but it loosened a bit and didn't really get too bad at all. I had my core engaged pretty much the whole time, so I may have sore abs tomorrow! Pace felt really easy. 0 0 infoShoe:progrid ride 2 Oct 09 7 Feb-10 0:00 Wed Steady State 32:32 6.40/46.44km 5:05 system Mile 1- warmup at 7.2mph Mile 2- 400m at 9mph, .5-.6 miles at 5%incline, .75-.85 at 5% incline Mile 3- 400m at 9mph, .5-.6 at 5% incline Mile 4 400m at 9mph, no incline SI joint/back very, very sore last half mile. 0 0 infoShoe:grey lunar trainers 6 Feb-8 0:00 Mon Cross Training / Core Training System pushups- 2 x 25 normal, 25 with feet on stability ball plank- straight arm 2:30, feet on ball about 1:00, alphabet on ball side plank w/ feet on ball- both sides about 45s oblique twists w/ medicine ball shoulder press, front lift w/ medicine ball tricep pushups- 15 supermans- 2 x 20 0 0 5 Feb-7 0:00 Sun Long Steady Distance 1:12:00 13.75/40.04km 5:14 bayview/moore/yonge/rvalleyrd So. Cold. Just never warmed up. :( Chest hurt when running faster. Very, very tired after. 0 0 infoShoe:progrid ride 2 Oct 09 4 Feb-5 0:00 Fri Tempo Run 34:55 7.25/26.29km 4:48 System 1 mile warmup 7.2mph 3.1 miles 8-8.3mph .4 miles cooldown at 6.2mph 5K tempo portion in 22:52 :) 1 0 infoShoe:nike lunar racers 3 Feb-4 0:00 Thu Steady State 17:00 3.60/19.04km 4:43 system too much spelt pizza too soon before running. Felt like puking so stopped. :( 1 mile 7.2, gradually speeding up to 8 1.25 at 8mph 0 0 infoShoe:nike lunar racers 2 Feb-3 0:00 Wed Jog-Easy 47:45 8.60/15.44km 5:33 swanwick route down woodbine Ran w/ Dave and Susan. Was nice to catch up with Susan! Pace felt very easy. :) 0 0 infoShoe:progrid ride 2 Oct 09 1 Feb-2 0:00 Tue Steady State 34:20 6.84/6.84km 5:01 System workout done at 7 mph except surges and cooldown Mile 1: surged to 9mph for last .1 mile Mile 2, 3: .25-.5 at 5% incline, surged to 9mph for last .1 mile Mile 4: .25-.5 at 5% incline, increased every .05 miles from 3.75- 7.5, 8, 8.5, 9, 9.3. .25 mile cooldown at 6.2mph 0 0 infoShoe:grey lunar trainers . . total Runs: 17 total XT: 6 . 11:59:40 0:00:00 134.79 0 5:20   0 0 . . . . . . . . .
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