Russell
Living in a town on a flat has some distinct disadvantage. Treadmill hills work out RHR7.
- Site:
- http://www.flickr.com/photos/flamingbear
- Miles:
- 4306 total / 1452 in 2013
- Goal:
Finish Challenge Penticton! What the heck was I thinking?
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Entries
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RUN
TM Hills 3.87 km 00:34 14:15 pace
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swim
good Castor Centenial Pool 1950 m 01:00 49:31 pace
450m w/u, 4x50 band drill, 8x100m on 0:15 or so, 4x50 on :20 rbi. 300 w/d
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VELO
good 872 long O&B 108.77 km 03:46 18.0mph pace
Went north for 2 hours and then turned back. Not sure what's going on with the Garmin, not uploading my workouts to DM. Probably MS "fixed" something with their last "update&q... read more
- swim
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RUN
Cemetery 3X 21.55 km 02:25 10:47 pace
2 hour Moderate aerobic effort. Five little words, basic simple plan. My problem is that I never quite follow the plan to the letter... But that is oh so Canadian. Plan's identify goals, ne... read more
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Nice Job:
Nice work Russell. That's a half marathon distance.
3 days ago
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That's what I did....ran my training run with support and I got a medal at the end;)) Let's look for more races to do this with...much more motivating than going out for a long run solo!:D
1 day ago • Like
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RUN
good 884 Brick run... 6.33 km 00:39 09:55 pace
Getting my brick run in a week late, better than late than never!
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VELO
good Amisk Road (884) 40.79 km 01:30 16.9mph pace
Rode in all the weather today! Only thing missing was a snow storm... oh wait that was just 3 weeks ago!
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Good luck to all running in Woody's this weekend!
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swim
good SRC 2500 m 01:26 55:30 pace
Speed sweats er sets, main was 8x100 @ tp -5, 8 x50 (25f/25s) & 6x50 AFAP.
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RUN
good TM Hill Repeats 7.53 km 00:50 10:41 pace
10x1:00 on 2:00 RBI hell repeats. Would love to do these on a real hill but I guess 12* incline & 6 mph will have to do!
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VELO
good Veteran - 599 O&B 49.79 km 01:53 16.4mph pace
Repeat of last weeks ride, this time with company.
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swim
good SRC 2550 m 01:15 47:20 pace
Stuck to the plan as best as I could, trying not to dumb down to it's level.
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RUN
good Round the Blox 1.15 km 00:06:00 08:22 pace
Running strides after the "moderate aerobic effort" I have to be admit I've been a bit skeptical that the strides & fartleks would help. I might have to change my mind... :)
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Can you teach me this secret of running strides? How do you do them?
8 days ago • Like
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Dawn, in a way I guess you could say they're really short fartleks. Right now I'm doing mine on 0:20 sprint and 0:40 active recovery. I wasn't sure if I was doing them right til I visited this site...
http://www.runquick.com/corcorn/strides.html8 days ago • Like
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Thanks. I will check it out and maybe give it a try after thsi weekend. I need to get faster:/
8 days ago • Like
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Nothing like waiting til the last minute!
8 days ago • Like
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RUN
Recycling Centre O&B 8.24 km 00:47 09:14 pace
Same run as Sunday - must learn the meaning of moderate aerobic effort... ;) Also maybe time to be adventurous and find a new running path. ;)
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VELO
good 599 to Battle Bend O&B 50.12 km 01:47 17.5mph pace
Out & back with a bit of middle of the ride punishment. Went through the Battle River valley on 872. That's a 4 km 350' climb on the north side and a 400' 5 km climb on the sou... read more
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VELO
good Town Lap 5.4 km 00:13:48 14.6mph pace
Did a quick check ride on my TT bike after getting some work done to it yesterday. Yup, it's shifty again :)
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RUN
great Recycling Centre Out & Back 8.22 km 00:47 09:16 pace
Decided it was a good morning to push it a bit. Been pretty disappointed with my pace as compared to last year. Managed to negative split the run, something I've had problems with off the t... read more
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VELO
good Hwy 12 Veteran & back 52.37 km 02:31 12.9mph pace
Went for a ride with David M. Head wind out, tailwind cruise back!
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VELO
good Elliott's Mess 41.5 km 01:24 18.3mph pace
Good ride, did the same ride about a week ago and average around 27k. Faired a bit better on this one.
Nice work.
1 day ago