Dan
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
- Site:
- http://trianotherday.com
- Miles:
- 2277 total / 0 in 2013
- 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 10 months ago. Help get them back on track!
Entries
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RUN
I feel the need.... 4.66 km 00:19 06:38 pace
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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
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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!
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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
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#dailymission Explain your current profile picture. When was it taken?
Ottawa Blues Fest during Tiesto concert with my wife. Spontaneous camera phone pic.2 people liked what Dan said -
RUN
good 7.38 km 00:34 07:26 pace
Run back to work.
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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
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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
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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!10 months ago • Like
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VELO
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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
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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!
10 months ago • Like
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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!
10 months ago • Like
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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.10 months ago • Like
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VELO
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Nice Job:
Excellent riding Dan. Hills are fun are they not? :-)
10 months ago
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I used to hate hills...now I like them. Perhaps a sign that I am not completely terrible at them anymore?
10 months ago • Like
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RUN
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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.
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Rest up and come back stronger Dan
10 months ago • Like
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VELO
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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!
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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.
10 months ago • Like
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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
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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.
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Thanks guys...and Barb, I know your sleeping patterns aren't exactly...erm, patterns ATM. It will get better, so I hear.
10 months ago • Like
Loading people...
I loves good scenery :-)
10 months ago • Like • 1 person
Very nice!
10 months ago • Like
Nice!
10 months ago • Like
Great speed session! Gotta love how the setting will change the run!
10 months ago • Like