Miles:
10448 total / 170 in 2018
Goal:

+ Grande forme physique et mental. + Terminer fort un marathon d'Ottawa - peu importe la vitesse

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Entries

  1. RUN
    good Long 17.81 km 01:42 09:13 pace

    Still icy. Very slow at first. Got faster when running in clear street at end.
    Splits :
    Split Time
    1 1 km 09:49/km (this first split time is off)
    2 1 km 05:32/km
    3 1 km 05:38/km
    4 1 km 05:47/km
    5 1... read more

  2. RUN
    good Threshold 8 km 00:44 08:54 pace

    1600 warmup 10'49"
    1600 7'00"
    1600 6'52"
    1600 cool down 9'18.

  3. RUN
    good Intervalles 9 km 00:56 10:03 pace

    2k warm up 13'53"
    200 44"
    200 44"
    200 44"
    200 44"
    2100 @
    200 44"
    200 43"
    200 43"
    200 41" <<< amazing how much work it is to one one or tw... read more

  4. RUN
    good Longue 14.01 km 01:29 10:13 pace

    On Chemin St-Louis

  5. RUN
    good Threshold 9k 9 km 00:53 09:23 pace

    Threshold
    2k warmup 13m13s
    2k 9m02s
    2k 8m43s
    2k cooldown 10m30s

  6. RUN
    good Intervalles 11 km 00:57 08:24 pace

    2k warm up 13m27s
    1600 6m48s
    800 3m10s
    800 3m26s
    1600 7m00s
    2k cool down 12m04

  7. RUN
    good Longue 16,56 16.56 km 01:43 09:59 pace

    Neige fraiche, lent

  8. RUN
    good Intervals Threshold 2x 1 miles 7.8 km 00:48 09:51 pace

    2k warm up 13m36
    1600k 6m45
    1600k 6m40
    2k cool down 11m41

  9. RUN
    good Intervals 10 x 200m 7 km 00:51 11:43 pace

    2k warm up 13m54
    200 46s
    200 45s
    200 46s
    200 46s
    200 45
    200 45s
    200 49s ?
    200 44s
    200 43s
    200 43s
    2k cool down 11m 41

  10. RUN
    good Long (cut short for ice) 16,76k 01:47

    In Montreal -- crazy Ice on Mountain -- ended up back down in Outremont. Went around the mont Royal and back to hotel.

  11. Last Sunday, January 21st : Injured while cleaning my roof! 5 stitches in my face! :-) No long run for me!

  12. RUN
    good Threshold 8k 8 km 00:40 08:02 pace

    1,6 warm up 10m42sn1,6 fast 6m48sn1,6 fast 7m17sn1,6 cool down 9m15s