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  • 4 miles
  • 00:29 time
  • 304 calories
  • 1 workouts
  • This Week time period


  1. RUN
    Monday Sprints. 3.63 mi 00:29 08:06 pace

    Coach T called for 12x30/30s this morning and then added in brackets "puke session style if there's pavement".
    Good grief. Okay then. There was pavement, but there was also a lot of... read more

  2. FIT
    lift stuff 00:35

    my version of a sunday rest day.
    lift stuff.

  3. RUN
    half marathon goal pace 5 mi 00:38 07:31 pace

    this was supposed to be 1 min off 10k race pace, but that's basically what I did yesterday, so I wanted today to be faster (it's supposed to be faster, because moderate is Friday an... read more

  4. RUN
    moderate pace friday 7.01 mi 00:56 07:59 pace

    Moderate pace on pavement. Some ice.
    Only -1C. Overdressed. Took my gloves off.
    Felt good. Strong.
    Coach T is upping the mileage a wee bit, tacking another mile on to there. Appears his ... read more

  5. FIT
    Morning Skate! 7.1 mi

    They opened up the whole canal, so I skated the whole thing and back. Ice at Dow's Lake and towards Carleton was pretty awful though...
    Got a good glute and core workout making sure I didn... read more

  6. FIT
    lift stuff 00:35

    push pull squat swing carry.
    that'll do.

    • Vern M.
      Vern M.

      I'm sure it will!

      5 days ago Like1 person

    • Pierre M.
      Pierre M.

      Yes, looks good. The carry especially turns out to be one of the best exercises, a research article I read a few weeks ago was saying.

      5 days ago Like1 person

    • Barb G.
      Barb G.

      @pierre- indeed. :) i try to structure all my workouts around making sure each of these elements are involved. :)

      4 days ago Like1 person

  7. RUN
    12x snowy unplowed slow hills. 3.95 mi 00:40 10:13 pace

    snowed overnight, g'bye pavement. hello snowy hill repeats.
    12 times up and down my hill.
    just me. ZERO people today. usually at least 1 other person goes by, but no one today. super qui... read more

  8. FIT
    'nother skate! 5.53 mi 00:51 09:09 pace

    more skatin'. :)
    much windier today and less sunshine, but still fun!

  9. Shared Photo

    Crossing the bridge today was quite lovely. It's always lovely in some way because the view is pretty, but it was particularly nice this morning. :)

  10. RUN
    easypeasy 5.3 mi 00:44 08:18 pace

    easy miles on the schedule today, and with pavement and some ice this is what i got for easy pace. suits me alright. -10C with the wind, so not too shabby out there this morning.
    the light as i ca... read more

  11. FIT
    lift stuff. tabata x 2 00:25

    2 sessions of tabata work. one before L went to bed and one after.
    that'll do for the day, i think!
    run. skate. lift.
    sounds like pretty good winter day. (let's not talk about my m... read more

  12. FIT
    Skating! Again! 5.44 mi 00:54 09:50 pace

    Some afternoon skating! Taking advantage while the weather is cold enough. Lovely day out there. Was hot enough to take my mittens and scarf off! That's pretty wild for Ottawa in January. Clim... read more

    • Pope Jan
      Pope Jan

      I couldn't help thinking about all my Canadian DM friends on Friday when the janitor in our building remarked that the temperatures would be down to -10C. "We'll feel like we're in Canada," she said, clearly shocked at the prospect. "Yes," I almost replied. "In summer." ;-)

      7 days ago Like1 person

    • Show 7 more comments...
    • Douglas W.
      Douglas W.

      been to Ottawa a lot when I lived in upstate New York years ago but never been skating

      7 days ago Like1 person

    • Barb G.
      Barb G.

      @Pierre- it's certainly lovely right now for skating, but the weather can change at any moment and they close the canal, as you well know... @Douglas- other than skating there's really no reason to be here in the winter. unless of course you enjoy -30C temps and possible frostbite. ;)

      7 days ago Like

  13. RUN
    descending ladder 5.29 mi 00:43 08:05 pace

    I had a feeling this was going to show up today in my list from Coach T, and there it was: ladder work.
    Did the best I could, but I was feeling pretty tired this morning...
    5/4/3/2/1 with 1 minute... read more

  14. FIT
    skating! 1.8 mi

    teaching L to skate! 2nd time out with him and i'm pretty impressed at the huge improvement he made from the first venture over the holidays. Today he actually managed to skate a little by him... read more

  15. FIT
    lift stuff 00:20

    the quickie rest day version.

  16. RUN
    good More pavement! 6.01 mi 00:46 07:40 pace

    Supposed to be one off 10k race pace, but ended up being almost half marathon goal pace instead. Whoops. ;)
    -25C with the wind. Frozen face and eyelashes, but pavement, so I'll take it over ... read more

  17. FIT
    lift stuff 00:40

    lift stuff. push stuff. pull stuff. sweat stuff.

  18. RUN
    pavement! with a side of ice. 5 mi 00:39 07:50 pace

    Coach T called for "Moderate pace" today, when probed for information on what exactly "moderate" pace was he said something comfortably hard. So, this is what was comfortably ha... read more

  19. swim
    slow fish 1000 m

    it appears i remember how to swim! :)
    nice a relaxing today.

  20. FIT
    before tv last night 00:40

    before tv. lifted stuff.
    left a big puddle on the mat.
    good stuff.
    rolled my calves for the first time in forever. pleased with the pain and suffering and fatigue this week. feel like a runner again.