Jeff
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
- 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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Entries
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RUN
good Speed Work at Track (Z5) 9.7 km 00:47 07:47 pace
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RUN
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VELO
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RUN
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FIT
great Indoor Rock Climbing
Joined the meetup.com group again at Cliffhanger. Got to try out the new shoes and harness!
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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 -
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 -
RUN
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VELO
good Indoor Racing Series 32 km 01:07 17.9mph pace
15' warm-up
41'30" race @ 274 watts
10' cool-down -
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.
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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.
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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 -
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 -
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
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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
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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.
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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..
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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 -
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.
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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
Jeff
Very good effort on foot.
6 days ago • Like • 1 person