Andrew
Cold! Ran 21:50 for the first 5k, 19:50 for the second.
- Miles:
- 256 total / 0 in 2012
- Goal:
World records
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Andrew logged 256 miles.
Last workout over 2 years ago. Help get them back on track!
Entries
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RUN
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RUN
alright 10k with 4 x 200m hills 10 km 00:43 06:55 pace
felt really sick after the hills but still ran the 4k home.
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great Team xc workout 12 km
We did 2.5k WU w/stretches. 2k hard did 3:28, 3:26. Ran some easy 4:30's-4:40's for 3k. on the way back ran the same hard 2k, did 3:28, 3:30. Ran 2.5k CD back the the car.
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great Run to Heathers house 20 km 01:30 07:16 pace
Went well! Started off easy with 4:50-5:00 km's then picked up the pace gradually.
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alright moderate effort - even split 8 km 00:35 07:02 pace
Could have used a washroom with 2k to go.
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VELO
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good 10k with 3 x 400m pickups 10 km 00:44 07:04 pace
WU 5k easy. then went into 3 x 400m hard, 400m easy, CD for the remaining k's.
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blah Negative Split 10 km 00:42 06:49 pace
Need to go out slower next time. Splits: 21:22, 21:04.
Dehydrated. -
RUN
good Niagara Ride Day 2 70 km
Again on the mountain bike with the uncomfortable seat... Little better than day one.
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alright Niagara Ride day 1 75 km
Was on my uncles mountain bike, it had a very uncomfortable seat which made for a very long 75km.
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goin on a two day bike trip tomorrow around the Niagara area, going to be really easy riding for a couple hundred km.
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alright Easy run 7 km 00:32 07:21 pace
Had some odd pain in the back of my left knee. stretched. Took a nice ice bath... felt better. Taking the bike out tomorrow for a day off the running.
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good Track Workout - 2 x 10 min te... 7.5 km
felt really good. Went 2.7k for the first 10 minutes, 2.8k for the second 10 min. Forgot how soft it feels to run on a track...
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VELO
tired Smith Cycle Group Ride 60 km 01:45 21.3mph pace
Still recovering from sunday's du. Felt weak right from the start. Ate a cytomax vanilla gel at the half way. Also forgot my jammers so i had to ride in my cargo shorts which shafed my ass pretty b... read more
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good Easy run after the Du 6 km 00:29 07:38 pace
felt good considering there was a race the previous day. no pain in the legs, didnt race hard enough.
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alright Bulldog Duathlon Second Run 5 mi 00:20 03:59 pace
Came off the bike with Josh Seifarth, couldn't hold on to him into the run. Again, the legs and lungs were there but the stomach didn't want to go fast. Harold was about 100m ahead of me the whole ... read more
