11457 total / 2877 in 2015

-Challenge Penticton! -Rattlesnake Island Swim! -20 minute 5k -1:40 Half Marathon

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  • 4 miles
  • 00:38 time
  • 560 calories
  • 1 workouts
  • This Week time period


  1. RUN
    good Intervals!! 5.91 km 00:38 10:12 pace

    Warmup. followed by 1 minute work, 4 minutes rest.

    6 rounds, first 4 minutes of work @ 10.5 mph, next @ 11.0 mph, last @ 12.0 mph

    Rest @ 5.0 mph

    Julie did 8.5 mph on, 4.0 mph off, and managed 7 ... read more

  2. RUN
    good Base kms :p 5.01 km 00:30 09:29 pace

    This has been the most mileage I have done in a week since Challenge Penticton, and I don't really feel fatigued at all!! :D Heck, looking back at my logs, only 4 other weeks all year were hi... read more

  3. Shared Photo

    Breaking in the new wind breaker and long sleeve technical shirt!

    ( Julie grabbed it as I was communing with nature )

  4. RUN
    good Greenway with Julie and the k... 10.4 km 01:31 14:03 pace

    Run this morning didn't work out as much of a run, more of a walk with a couple run intervals, so decided to get in more of an actual run later today.

    Picked up the Iron Legs long sleeve tech... read more

  5. #dailymission My profile picture is actually me cycling with a nasty nasty knee injury!! I was just headed out on a long ride, and I knew it would be slow, so I documented pretty well everything f... read more

  6. RUN
    great Easy run with Ashley + 310xt ... 5 km 00:37 11:59 pace

    Ashley sure was chatty on this run! :)

    First things first, last time I did speedwork on the treadmill, I was limping later that week due to the increased calf stress at the time.

    It seems I&#... read more

  7. RUN
    great Treadmill intervals!! 7.08 km 00:40 09:05 pace

    2 min work, 1 min rest cycles, first 2 cycles were just a gradual warm-up.

    10x [ 2 min @ 9.3 mph 1 min walk rest ]

    Then a gradual cool-down.

    Mid-june, before switching to less speed, more endura... read more

  8. RUN
    great More headlamp testing! 10.01 km 01:08 10:57 pace

    Realized tonight after I started my run that I haven't ran since tuesday!!! So much else to do!

    Got the cycling headlamp all charged up, installed, and hoping that the warranty repair I go... read more

  9. RUN
    good Tuesday night social run with... 6.15 km 00:33 08:33 pace

    Ran the tuesday night social run with Fresh air again, basically the exact same route every time give or take a LITTLE distance.

    Had a 5 bpm reduction on my heart rate over last week, while aver... read more

    • Ryan N.
      Ryan N.

      I'm taking a step back and watching HR closer now as well...or at least figuring out what 'EASY' is supposed to be. Like you say ... progress is nice.

      14 days ago Like1 person

  10. RUN
    good 15% grade on the treadmill! 5 km 00:45 14:29 pace

    Decided to JACK UP the incline on the treadmill and practice my POWER HIKING!!

    15% grade over 5k SHOULD be 750m or 2,460 feet of climbing, but that seems like a LOT for how tired I am! Perhaps ... read more

  11. VELO
    good Testing out Ashley's new ride! 1.75 km 00:07:46 8.4mph pace

    Bike shop sold us a used KHS T-rex!

    Needed a little work, mostly to just get it catered to her ( though they weren't exactly about to do a $150 tune-up to sell a kids bike either but it was... read more

  12. RUN
    good Easy base work 5 km 00:32 10:14 pace

    Spent the afternoon watching my daughter Ashley at a swim meet, ate, got home, and decided on a few easy kms.

    Legs are feeling better and better!

    Another week like this, then I might start to... read more

  13. VELO
    good Golden Cheetah base kms 17.38 km 01:00 10.8mph pace

    Just some base!!

    Just what I need! :p

  14. RUN
    great Headlamp test! Greenway at NI... 5.01 km 00:39 12:39 pace

    Picked up Ashley's new ( used ) bike today from Chainline Cycle, and it was DUMPING out all day, and we had a lot of running around to do.

    At costco I happened upon a 2-pack of headlamps wi... read more

  15. RUN
    alright Easy evening kms - 131 bpm 5.01 km 00:34 10:53 pace

    Nice and easy run, keeping the effort and heart rate low for a bit!

    Legs still feeling the CX season and tuesday's harder than expected run!

  16. VELO
    good Messing with Golden Cheetah! 18.79 km 01:00 11.7mph pace

    Well, after thoroughly trashing my legs with CX season, then thinking last night would be an easy social run, gone hard, I decided to pull out the bike and throw it on the trainer!!!

    Might go summ... read more

  17. RUN
    good Tuesday night run with Fresh ... 6.75 km 00:36 08:28 pace

    Was told this was an *easy* tuesday social run.

    6-8 kms in 40-50 mins.

    Dunno if it was just a couple speedy guys at the front pushing it too hard or what, but it sure was a bit faster than I expe... read more

  18. swim
    good Second swim since challenge! 1000 m 00:21 33:34 pace

    16:58 of swimming, some rest.

    Meant to do 4x250, but lost count on my second set, erred to the side of having done less laps, and got it wrong, so it was more like 250/300/200/250 :p

    Couple thing... read more

  19. RUN
    great Easy base kms 5.01 km 00:32 10:16 pace

    Last 2 months I haven't had much volume. Challenge penticton was done, and it was time for the trail/cross country season, and that REALLY wore at my legs a bit with the elevation and technic... read more

  20. RUN
    great Larry Nicholas Memorial XC Race 8.38 km 00:40 07:44 pace

    Leg was feeling good this morning for the LAST race of the 2015 Interior Running Association series!!

    Today I received my "Iron Legs" singlet for full completion of the Road series, and ... read more

    • Jeff L.

      Sounds a little bit like a storybook (or movie) ending. Nice job--such determination. Nice to see it bring great results. And I think we can overlook the 19 seconds.

      23 days ago Like1 person