Site:
http://trianotherday.com
Miles:
2277 total / 0 in 2014
Goal:

Ironman Mont Tremblant 70.3 (06/2012) DONE GranFondo Ottawa (07/21/12) DONE Army Run Half Marathon (Sept 2012)

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Dan logged 2277 miles.

Last workout over 2 years ago. Help get them back on track!

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Entries

  1. RUN
    I feel the need.... 4.66 km 00:19 06:38 pace

    Speedwork. 8x400m

    I felt solid today doing my speedwork. The scenery was strong today and provided much motivation. ;)

    Lap - Time - Distance (k) - Pace
    1 1:32.5 0.42 3:41
    2 1:25.2 0.40 3:34
    3 1:2... read more

  2. RUN
    great Whiteface Hike 4.69 km 01:09 23:41 pace

    Thundershowers were in the forecast so we proceeded cautiously. We made it within 3 miles of the summit but made the decision to turn around just in time. We got soaked on the way down but we made ... read more

  3. RUN
    great I popped my Paddleboard cherry! 2.11 km 00:51

    After our long run we rented a couple paddle boards an cruised around Mirror Lake. It was a lot of fun and a good post long-run activity!

  4. RUN
    Lake Placid, NY - Mirror Lake... 16.99 km 01:29 08:24 pace

    Camped in Lake Placid this past long holiday weekend. My wife and I moved our long run to Saturday as we planning a hike of Whiteface on Sunday.

    This run was really hot and humid but after 2 laps ... read more

  5. #dailymission Explain your current profile picture. When was it taken?
    Ottawa Blues Fest during Tiesto concert with my wife. Spontaneous camera phone pic.

  6. RUN
    good 7.38 km 00:34 07:26 pace

    Run back to work.

    • Tom A.
      Tom A.

      Nice pace for a "commute" type run!

      over 2 years ago Like1 person

    • Dan
      Dan

      Thanks Tom. I tried not to look at my watch and wanted to see what my steady state was. I am happy to say this is my new steady state pace. :)

      over 2 years ago Like

    • Kyle B.
      Kyle B.

      Nice pace!

      over 2 years ago Like1 person

    • 26x25
      26x25

      Nice new steady state Dan. Indeed "fast" comes to mind

      over 2 years ago Like

  7. VELO
    To and from work 10 km

    Today was a crazy day. I commuted to work and was planning on running 5k over lunch. Well, I forgot my shorts at home and can't run in bike shorts so I biked home, then changed and ran back to... read more

  8. RUN
    great Hills 5 km

    Did 8x hill repeats on a really hot and humid day. I felt good after taking yesterday off.

  9. VELO
    Commute 10 km

    In to work and home. Home was yucky....it started to rain and was really dark. Then all of a sudden the winds picked up and it started to pour. The rain was coming down so hard it was actually stin... read more

    • Maria K.
      Maria K.

      Hope you're enjoying the olympics.

      over 2 years ago Like1 person

    • Dan
      Dan

      Maria, I am LOVING the Olympics. My wife is getting frustrated because I am always watching, reading, or talking about them.
      So proud of my fellow Canadian athletes!

      over 2 years ago Like

  10. VELO
    great Commute 10 km

    Yesterdays commute.

  11. RUN
    alright 5k Mock-Race 5 km 00:21 06:52 pace

    This was a mock race to help judge my training paces. I was hoping to run a 21:00 flat but I struggled with my breathing which was a bit of a surprise since I rode 62k of hills this morning and ant... read more

    • Nicki
      Nicki

      Its so hard to gauge your effort without being in a real race. I can never run as fast as I can in a race in my daily training. Nice effort!

      over 2 years ago Like

    • Joy M.
      Joy M.

      Maybe it was because you did the 62k this morning that it was a struggle. Could be faster on fresh legs and lungs. Darn speedy though!

      over 2 years ago Like

    • Dan
      Dan

      You both are probably right....hard to guage a fake race and that morning ride may just have had me fatigued.
      Either way, that pacing is close enough to get a good idea of what my training runs should look like.

      over 2 years ago Like

    • Kyle B.
      Kyle B.

      Nice 5k!

      over 2 years ago Like1 person

  12. VELO
    alright Gatineau Hills 62 km 02:40 14.4mph pace

    Hilly ride through the Gats.

    • Luc L.

      A beautifull day for a ride in the Park.

      over 2 years ago Like1 person

    • Show 2 more comments...
    • Dan
      Dan

      I used to hate hills...now I like them. Perhaps a sign that I am not completely terrible at them anymore?

      over 2 years ago Like

    • 26x25
      26x25 Nice Job
      Nice Job:

      Excellent riding Dan. Hills are fun are they not? :-)

      over 2 years ago

  13. RUN
    alright Long run 17 km 01:30 08:31 pace

    Long run in the bag.

  14. VELO
    Yesterday's home, today's in 10 km

    Commute

  15. RUN
    Tempo crapola 8 km

    Today's tempo was not a good one. Yesterday's speedwork and ride took a toll on my body and I was feeling it both in my legs and lungs. Tomorrow is a much needed day off.

    • 26x25
      26x25

      Rest up and come back stronger Dan

      over 2 years ago Like

  16. VELO
  17. VELO
    Orleans Cycles / Synergy Spa ... 45.5 km

    Nice ride with the guys. They introduced me to Quigley Hill, a short VERY steep hill that has a 16% grade which is quad crackalackin. I managed to snag the KOM on Strava for it!

    • Mike B.
      Mike B.

      U gonna wear polka dots to work?

      over 2 years ago Like2 people

    • Show 5 more comments...
    • Dan
      Dan

      From the bottom, it is VERY daunting, but very beautiful. Picture a flat road, lined with massive oak trees that create a canopy over the road. When the incline starts it looks like it goes straight up and you cannot even see the top of the hill because of the trees.

      over 2 years ago Like

    • Deb C.
      Deb C.

      You amaze me~

      over 2 years ago Like1 person

  18. RUN
    good Speedwork....yaaay. 3.2 km 00:11:12 05:37 pace

    My first Speedwork set for this training program. Warmed up with an EZ jog and some ballistic drills.

    8x400m @ ~3:30/k

    I kicked it up a notch for the last rep and did a 3:20....it hurt. o_0

  19. Shared Photo

    Day before my first 70.3 in June. I had SO MUCH FUN in that race, my cheeks hurt.

    • 26x25
      26x25

      Great grinny workout Dan. Gotta work those facials too!!

      over 2 years ago Like

  20. RUN
    Canal to Bronson and back 7 km

    EZ/Moderate pace today. I was supposed to do 8x400m @ 5k pace but am feeling tired and fatigued so I took it easy. I will try my speedwork tomorrow after a good nights sleep.