Miles:
5406 total / 246 in 2012
Goal:

Return from injury to run sub-3:05 to qualify for Boston 2013. 50 km and/or 50 mile ultra in 2012, Ironman Canada 2013.

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  • 31 miles
  • 02:42 time
  • 2148 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Speed Work at Track (Z5) 9.7 km 00:47 07:47 pace

    12' warm-up run
    2 x 2.5' @ 1:18 / 400m (Zone 5) w/ 5' recovery run (Zone 1)
    5' easy run
    2 x 2' @ 1:18 / 400m w/ 5' recovery run
    5' cool-down run

  2. RUN
    good Base Run 12.19 km 01:00 07:55 pace

    Cool evening run on the Sea Wall.

  3. VELO
    Indoor Racing Series 27.7 km 00:55 18.8mph pace

    7' warm-up
    38' race @ 159 watts
    10' cool-down

  4. RUN
    great Long(ish) Run 18.79 km 01:31 07:47 pace

    Beautiful day on the Sea Wall today.

  5. FIT
    great Indoor Rock Climbing

    Joined the meetup.com group again at Cliffhanger. Got to try out the new shoes and harness!

  6. FIT
    good Strength & Core 01:00

    - 5' warm-up run on treadmill
    - Leg press 2 x 10 (180 lbs)
    - Reverse superman 2 x 15
    - Dumbell bench press on swiss ball 2 x 10 (90 lbs)
    - Step-up w/dumbell 2 x 10 / side (45 lbs)
    - Seated row... read more

  7. RUN
    good Speed Work at Track (Zone 5) 9.83 km 00:52 08:32 pace

    14' warm-up run
    2 x 2' @ 1:19 / 400 m (Zone 5), 5' recovery run
    5' recovery run (Zone 1)
    2 x 2' @ 1:19 / 400 m (Zone 5), 5' recovery run
    10' cool-down run

  8. VELO
    good Indoor Racing Series 32 km 01:07 17.9mph pace

    15' warm-up
    41'30" race @ 274 watts
    10' cool-down

  9. RUN
    good Sea Wall Long Run 24.81 km 02:01 07:50 pace

    A little cool, but dry run around the Sea Wall. Knee/hamstring still really tight, but it doesn't bother me while I'm running.

  10. RUN
    great Easy Run After Gym 12.22 km 01:00 07:54 pace

    Easy run along False Creek after strength work at the gym. Really nice night, although got a little chilly by the end.

  11. FIT
    great Strength & Core 01:00

    - 5' warm-up run on treadmill
    - Leg press 2 x 10 (180 lbs)
    - Reverse superman 2 x 15
    - Dumbell bench press on swiss ball 2 x 10 (90 lbs)
    - Step-up w/dumbell 2 x 10 / side (50 lbs)
    - Seated row... read more

  12. RUN
    good Track Workout (Zone 3) 10.48 km 00:46 07:01 pace

    Really wasn't feeling it today - just couldn't hit my target of 1:25 / 400m. The pouring rain didn't help I guess.

    10' warm-up run
    3 x 4' @ 1:34 / 400 m (Zone 3)
    5' recovery run
    4' @ 1:34 / 400m
    5... read more

  13. RUN
    alright Quick Recovery Run 5.77 km 00:30 08:22 pace

    Had some kind of weird allergic reaction this afternoon resulting in flushed epidermis and elevated HR. Came home early and managed to sleep it off so figured I'd get the legs moving a bit late thi... read more

  14. VELO
    great Indoor Racing Series 32 km 01:05 18.4mph pace

    Won my heat again by a fair margin and set a new PR on this season's first time trial! Also a new highest average watts at 275, up from peak of 270 last season, and from 259 last week.

    15' warm-up... read more

  15. RUN
    great False Creek Long Run 25 km 02:00 07:43 pace

    East Van to Kits along the Sea Wall. Totally effortless and threw in some fartleks in the middle at around 4:00/km. Nice and dry and fairly warm, all the snow has finally melted.

  16. FIT
    great Indoor Climbing 02:00

    Joined a 'Meetup' at the local climbing gym on what was supposed to be my day off (active recovery?). Had a lot of fun, plan on making a habit of it..

  17. FIT
    good Strength & Core 01:00

    - 5' warm-up run on treadmill
    - Leg press 2 x 10 (180 lbs)
    - Reverse superman 2 x 15
    - Dumbell bench press 2 x 10 (45 lbs / arm)
    - Step-up w/dumbell 2 x 10 / side (50 lbs)
    - Seated row 2 x 10 (80 l... read more

  18. RUN
    alright Easy Run on Treadmill 7.35 km 00:40 08:45 pace

    Wussed out on running outside in the snow for 60' tonight, but managed to suffer through 40' on the mill instead after my strength workout.

  19. RUN
    great Speed Work (Zone 5) 8.79 km 00:48 08:47 pace

    Group Z3 speed work at the track was cancelled due to snow so did a Z5 session on the treadmill instead - first in a couple months..

    15' warm-up
    3' @ 16.0 km/h (Z5), 4' recovery (Z1)
    3' @ 16.4 km/... read more