Site:
http://lacesandlattes.com
Miles:
1225 total / 445 in 2014
Goal:

To complete my 2014 race schedule injury-free with PRs and podium finishes.

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  • 19 miles
  • 02:29 time
  • 1677 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. RUN
    great H+P practice 8 km 00:35 07:02 pace

    Warm up
    1x5 minute tempo
    3 x 1 min repeat
    1 x 5 minute tempo
    Cool down

  2. FIT
    good 6 km 00:30 08:02 pace

    Added some weight training and it was a nice, easy day to end the week so i can go hard tomorrow!

  3. RUN
    good Back road run 10 km 00:50 08:02 pace

    Second run of the day, pushing me to 19 km!

  4. RUN
    good Morning Run 9 km 00:45 08:02 pace

    Nice little morning run before the rain comes!

  5. RUN
    good Health + Performance 10 km 00:55 08:51 pace

    Warm up
    2 x 5 minute repeats
    7 x 1 minute sprints
    10 min hill repeats
    Cool down

  6. RUN
    good Waterloo Run 10 km 00:55 08:51 pace

    Cold, late night run with a friend. Awesome way to shake out the legs for intervals tomorrow!

  7. RUN
    good Recovery Run 5.25 km 00:30 09:11 pace

    Nice easy recovery run to get my legs fresh from the race for interval training tomorrow night.

  8. FIT
    good PIlates 00:45

    HArd core workout. We used stability balls this morning.

  9. RUN
    great TYS10K 10 km 00:42 06:45 pace

    I was pleased with my time. My legs went numb and I had a side stitch, but other than that, things went well!

  10. RUN
    great Waterloo Garbage Run 4 km 01:00 24:08 pace

    Fun taper run with friends. We took garbage bags and picked up trash in our local park.

  11. RUN
    good Shake out run 5 km 00:25 08:09 pace

    Relaxing shake out run. Last training run before #tys10k. TAPER TIME! :)

  12. RUN
    great Health and performance 7.75 mi 00:41 05:17 pace

    Last interval set before #TYS10K. Good to be back rocking with the team!
    Warmup
    5 loops of neighbourhood with 500 m section at above race pace
    Cool down

  13. FIT
    good Pinacle 00:45

    Nothing like some hard early morning intervals!

  14. RUN
    good Last interval session before ... 5.5 mi 00:45 08:10 pace

    Warm up
    5 x 1 km repeats at above race pace
    Cool down