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  1. RUN
    Christie Lake 32.3 km 04:34 13:39 pace

    Ran from Cascades Park to the Sticks & Stones training run - I thought it would be about 4K but ended up being 8, whoops. I caught up with the group and did 2 loops (5K) with Jeff, Ron, Lorrai... read more

  2. RUN
    Smokey Hollow 10 km 01:49 17:28 pace

    10K on the hills in Smokey Hollow = 12K on easier trail, right?

    Most of the MEC group turned around before 4K but Greg, Tim and a couple others hung in there for extra fun.

    • Pierre M.
      Pierre M.

      Damn phone has kicked me out of this comment box four times now. One more shot at it. I was saying, sounds like extra fun. I was looking at the MEC...listing but decided not to run it.

      2 days ago Like

    • Patty S.
      Patty S.

      again, this is NOT the MEC race. That is tomorrow.

      2 days ago Like

    • Pierre M.
      Pierre M.

      OK whatever, it was enough like it.

      2 days ago Like

  3. RUN
    Freakin hot Friday 16.1 km 02:03 12:19 pace

    Thanks to Matt for ferrying me to the start of this point to point run. It was hot. It was really damn hot.

  4. FIT
    One KB 00:30

    I recently did the same workout for fat loss, today I tried the strength variation.
    1a. TGU 2x1/1 - 12 k... read more

    • Pierre M.
      Pierre M.

      It takes one hell of a lot of working out to lose any fat....not so much needed to get stronger.

      4 days ago Like

  5. RUN
    Borer's Falls 14.5 km 01:57 13:02 pace

    Ran from Borer's Falls to Tews Falls and back. I had planned to do hill repeats on Sydenham, but I fell into a good groove running easy and hiking the hills, so I stuck with that.

  6. RUN
    Kilbride 10 km 01:21 13:04 pace

    I didn't sign up for a late season ultra to have to do my peak weeks in hot as balls weather. The wade through Bronte Creek on the way back did help a bit.

  7. RUN
    Hilton Falls/Halton Regional ... 33 km 04:30 13:08 pace

    First 10K with Agnes set a good tone for this run. I felt surprisingly good, considering the high mileage this week, and the Krav Maga self defence course yesterday, which was waaaay more of a wor... read more

  8. VELO
    beach path 22.28 km 01:00 13.9mph pace

    Wasn't feeling that 6th day of running, so I took Audrey out for the first time in about 8 weeks.

  9. RUN
    point to point 16.1 km 02:03 12:16 pace

    Point to point from Dofasco trail in Stoney Creek to the Kimberly stairs in Hamilton.

  10. FIT
    #kbquickie 00:11:00

    from Girls Gone Strong:
    single leg DL + row - 8 kg
    push press + reverse lunge - 12 kg
    30 sec/side, set timer for 11 minutes.

  11. RUN
    Cedar Springs 12.4 km 01:41 13:03 pace

    Had 15K on the schedule, but since I am running 6x this week, with the makeup run from last week, I cut it short.

  12. RUN
    Kilbride 10 km 01:34 15:03 pace

    Out and back from Kilbride school to past Twiss, so lots of technical bits. Final voyage for my trusty LP 3.0's, to bring them up to a nice round 800K.

    • Pierre M.
      Pierre M.

      A good km! I've long since lost track of how many kms there are on anything I own. My training shoes are so worn, they fit like they grew on my feet.

      13 days ago Like

  13. RUN
    Christie Lake 14.35 km 01:49 12:14 pace

    A little hot in the open areas, but absolutely perfect in the shade. Usually I rest on Mondays, but making up yesterday's run.

  14. RUN
    Ragnar Trail, green loop 7.32 km 01:01 13:23 pace

    Started the final and easiest Ragnar loop as the sun rose gloriously. Non technical flowing singletrack and wide doubletrack. I felt great and finished with a 5:30 km.

    • Pierre M.
      Pierre M.

      Excellent! You didn't need to stress out after all.

      16 days ago Like

    • Patty S.
      Patty S.

      I did...running wasn't my worry. Teammates stressed me out excessively.

      16 days ago Like

    • Pierre M.
      Pierre M.

      Oh well... you seem to have coped, and that's in the past now. But yeah, I understand that kind of stress.

      15 days ago Like

  15. RUN
    Ragnar Trail, yellow loop 8.1 km 01:12 14:19 pace

    This loop was way easier than the previous; however I took it slow in the dark. It felt great, the headlamp kept me focused on just the few metres in front of me, so I ran the hills very strongly.... read more

    • Pierre M.
      Pierre M.

      Wow, I didn't realize you were doing more than one section. Nice work!

      16 days ago Like

  16. RUN
    Ragnar Trail, red loop 9.02 km 01:30 16:02 pace

    1st Ragnar Trail leg, red loop. Supposed to be the longest and most difficult and I'm glad to get that over with in daylight. Definitely technical in spots but lots of very runnable sections... read more

  17. FIT
    One KB Workout 00:30

    1a. TGU 3/3 x 3 - 8 kg
    regressed to half TGUs for the last 2 sets to save my legs.

    2a. Goblet Squat 3 x 10 - 12 kg
    2b. Row 3 x 10/10 - 12 kg

    3a. Deadlift 3 x 10 - 28 kg
    3b. Push-up 3 x 10

    Finish... read more

  18. RUN
    Dofasco 2000 14 km 01:32 10:31 pace

    1 mile warmup, then 5/4/3/2/1 min descending ladder. Then the rest VERY easy, which seemed to keep the boardwalk section from killing my achilles.

  19. RUN
    Eramosa Karst 10 km 01:05 10:28 pace

    Thanks to Hamilton Conservation for installing more maps in Eramosa Karst, so I didn't get lost in there for the first time EVER.

  20. RUN
    Kerncliff 10 km 01:14 11:56 pace

    The run that didn't happen yesterday. Ragnar has this week's run days all screwy anyways, so switching rest days wasn't a big deal.