February 2015 > 1 - 7 Running Days

February 1, 2015 @ 3:07 PM

2015 CPR Wk2 LSD. Focus of this run was to go Long Slow Distance. What's interesting is I'm finding my endurance is getting stronger along with my pace, but my HR is still in my aerobic zone. I'm starting to make gains especially with endurance, the speed is coming. Cadence is coming along too. Took a video of the run.

18.28 kmDistance
6:22 min/kmAvg Pace
1,100 CCalories
1:56:18Time
3 mElev Gain

138 bpmAvg HR
189 bpmMax HR

179 spmAvg Cadence
195 spmMax Cadence

February 2, 2015 @ 6:40 PM

2015 CPR WK 3 Recovery Run. For this training cycle, I've always taken Monday's off, but my focus for this week is to start ramping up my mileage and that was going to require me to add today as  part of my training cycle. Focus is to do a recovery run from yesterday's LSD. I reached my fatigue limit at the 8km mark and had to walk/run the last 2km. I was also getting very frustrated with the sidewalks as there's still huge patches of ice which made hard to get balanced footing. I found myself fighting for balance a lot more on this run. I'll wind down for tonight and prep myself for tomorrow's speedwork. HR is within my recovery target paces, which is good. Again with the weak cadence...grrr.

10.00 kmDistance
7:26 min/kmAvg Pace
617 CCalories
1:14:19Time
4 mElev Gain
-14.0 °CAvg Temp

126 bpmAvg HR
137 bpmMax HR

169 spmAvg Cadence
202 spmMax Cadence

February 3, 2015 @ 6:58 PM

2015 CPR Wk 3 Intervals. Today is speed work day with the City Park Runners marathon clinic. 

Pyramid workout:

4x200 w/ 100m recovery 

2x400 w/ 200m recovery 

1x800 w/ 400m recovery

2x400 w/ 200m recovery

4x200 w/ 100m recovery

Had my paces set on my Garmin and kept to the pacing. I'm starting to notice the aerobic endurance work I've been building the past month and a half is starting to pay off. What I was noticing was how fast I was recovering and able to pick up the interval pace on cue. Only problem was after the 800 interval, we had to reverse and that screwed up the distances on the Garmin and my intervals got whacked.

Starting to realize that workouts are not designed to be a measurement of fitness. Workouts are for improving specific physiological systems, not proving how fit you are. You prove your fitness on race day.

5.40 kmDistance
5:36 min/kmAvg Pace
341 CCalories
30:11Time
9 mElev Gain
-18.0 °CAvg Temp

148 bpmAvg HR
166 bpmMax HR

169 spmAvg Cadence
208 spmMax Cadence

February 5, 2015 @ 8:27 PM

2015 CPR Wk 3 Tempo Running. Did a tempo workout. Warmup for 1km. Tempo Interval 2km (pace 5:37-5:47) Recovery 1km (6:14-6:47 zone 2 HR) Repeat 4x.

13.28 kmDistance
6:15 min/kmAvg Pace
800 CCalories
1:23:02Time
3 mElev Gain

141 bpmAvg HR
191 bpmMax HR

176 spmAvg Cadence
203 spmMax Cadence

February 7, 2015 @ 8:05 AM

Winnipeg (St. James-Assiniboia SE) Running. Focus of the run was a nice easy pace. Ran up to Osbourne but then decided to run down the Assiniboine river with Ron, Phil, Ted and Kathryn. Footing wasn't the best with the new fallen snow but it was nice to be out.

16.24 kmDistance
6:17 min/kmAvg Pace
1,055 CCalories
1:41:53Time
30 mElev Gain

145 bpmAvg HR
169 bpmMax HR

174 spmAvg Cadence
239 spmMax Cadence