Allan
Tough run through the snow/wind/-30C/uphill both ways.
avg HR 141, bonked hard halfway through.
- Miles:
- 2295 total / 0 in 2012
- Goal:
This is a 'trial' year. I'll use Great White North as a test of my fitness and maybe go for IMC next year. I'd like to run 3:20 in Sacremento or Vegas.
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Allan logged 2295 miles.
Last workout about 1 year ago. Help get them back on track!
Entries
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RUN
blah 20 km 02:05 10:03 pace
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RUN
good 9 km
track session with 12 mins of hard on the straights, ez on the curves
4x400m oon 1:25. -
RUN
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RUN
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VELO
200 km 07:30 16.6mph pace
calgary to cochrane, north to cremona, ghost dam, up the hill south of cochrane to home.
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RUN
19 km 01:24 07:06 pace
12x1mile repeats. wind from the east....not too strong but gusting at times.
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RUN
29 km 02:36 08:39 pace
kept the HR aerobic.
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swim
2500 m 01:00 38:37 pace
500m warm up
500m pull
5x100 swim
2x500mpull -
FIT
16 km 08:00 48:16 pace
hiked mt ALLAN! next up is mt TAM in san fran.
1400m elevation gain.
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swim
2000 m 01:00 48:16 pace
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RUN
10 km 01:00 09:39 pace
it was supposed to be a 3 hour run, but the rain delayed me by an hour and a half......BBQ time!
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VELO
140 km 05:30 15.8mph pace
home->edworthy->bragg creek->22x->24st->anderson->bike path->home.
i swear it was the windiest day ever and it was blowing in circles -
RUN
16 km 01:13 07:20 pace
10x1mile on 6:45 and 7:15.....that was the plan, but with the heat it ended up being about 20 seconds slower for each.
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VELO
60 km 02:00 18.6mph pace
cochrane and back
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swim
1900 m 01:15 63:31 pace
more IM coached by syl
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swim
2300 m 01:00 41:58 pace
All Pull. So tiring i thought my back would cramp.
- FIT
- FIT
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RUN
00:45
ran around Firebag
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VELO
10 km 01:00 6.2mph pace
easy mtn bike through confed to spin out the legs
Allan
hey man, you tapering or what? Almost ready?!
over 1 year ago • Like
haha..it was work out #2 of the day. it's day 3 of an intense week of traning......
i think i'm done with training..i'll just wing it on im day.
over 1 year ago • Like
lol fair enough, don't get yourself too tired training before the race!
over 1 year ago • Like