February 2015 > 17 - 28 Running Days

February 17, 2015 @ 6:54 PM

City Park Runners 2015 Wk5 Speed clinic. -31C/-24F.
Wait...what the hell? Same time last week it was +30C/88F. Sorry I didn't bring the spring temps back home... This is the hardy group doing our track warm up, In the dark of the Frozen North.
Workout:
6x3mins at 5km race pace. With 1:30 min recovery in between.
I think the run sessions I did down south helped as I felt refreshed and fast and I kept within my training paces but always on that cusp of able give more if needed. The recovery paces were just as important as my intervals. I'm getting closer to that ideal fitness, keep the training focused and keep smiling...even when your teeth are chattering.

5.11 kmDistance
5:17 min/kmAvg Pace
332 CCalories
27:00Time
mElev Gain

155 bpmAvg HR
166 bpmMax HR

173 spmAvg Cadence
201 spmMax Cadence

February 18, 2015 @ 8:31 PM

-40 is the same in Celsius and Fahrenheit.Holy shhhhugar! I was going to do a 12k/8mi recovery run but it was just too cold -40 is the same in Celsius and Fahrenheit. It was getting more annoying than painful as I felt lethargic and just thought I'd take it home and curl up in a ball and hide.

5.40 kmDistance
6:33 min/kmAvg Pace
354 CCalories
35:21Time
1 mElev Gain

144 bpmAvg HR
184 bpmMax HR

169 spmAvg Cadence
188 spmMax Cadence

February 19, 2015 @ 8:05 PM

-15C with a wicked -30 Windchill. Still hard to get the footing. Thursday night Tempo run...according to Runners World: "A tempo run is a faster-paced workout also known as a lactate-threshold, LT, or threshold run. Tempo pace is often described as "comfortably hard." Tonight's tempo was done during -28C/-19F with 40km/25mph winds running through 4" of snow. So the speed/pace wasn't there but my heart rate was at my tempo zone. Still trying to get that cadence higher. I just have to smile through this and know that there are others like me who don't have access to a treadmill to be able to do their workout...lol.

Oh universe, I really hope this makes me strong and resilient.

10.38 kmDistance
5:59 min/kmAvg Pace
738 CCalories
1:02:03Time
3 mElev Gain

154 bpmAvg HR
182 bpmMax HR

174 spmAvg Cadence
202 spmMax Cadence

February 21, 2015 @ 5:28 PM

-38.2F yeah you read that right...It was -39C wc in the early morning but I barely had any sleep last night so I decided to sleep in and run in the evening thinking it'll warm up...at -36C wc...yeah a little better. But glad I got in some mileage. I'll get some good sleep tonight and do my LSD tomorrow.

8.07 kmDistance
5:35 min/kmAvg Pace
531 CCalories
45:03Time
1 mElev Gain

150 bpmAvg HR
158 bpmMax HR

181 spmAvg Cadence
203 spmMax Cadence

February 22, 2015 @ 12:24 PM

This cold freezes my privates, be it physical and or emotional. Another cold day. My equipment was freezing over and it was becoming very uncomfortable to continuing running, especially after the 9km mark where my pace started dropping as my face was frozen and my legs were fatigued by trying to maintain being out. Nice to know I can keep my HR in Z2 and I'm getting better at keeping my cadence close to 180SPM.

12.53 kmDistance
5:55 min/kmAvg Pace
796 CCalories
1:14:11Time
3 mElev Gain

143 bpmAvg HR
151 bpmMax HR

179 spmAvg Cadence
200 spmMax Cadence

February 24, 2015 @ 6:53 PM

2015 CPR Wk 6 Intervals. Workout is 20x1 min at slightly faster that 5k race pace with 1 min recovery. TOUGH on the last half of the workout.

7.39 kmDistance
5:25 min/kmAvg Pace
471 CCalories
40:00Time
6 mElev Gain

151 bpmAvg HR
167 bpmMax HR

180 spmAvg Cadence
244 spmMax Cadence

February 28, 2015 @ 8:02 AM

Running w/ my buddy Barry

Running with Redlight

Back on the horse with a 10er. Missed 2 runs the past week to just rest a little Achilles ache and I'm glad I did as getting back in the horse made this run really enjoyable. Just did a mid pace run as this will be a precursor to my long run for Sunday.

16.46 kmDistance
5:57 min/kmAvg Pace
1,099 CCalories
1:38:04Time
26 mElev Gain

147 bpmAvg HR
159 bpmMax HR

177 spmAvg Cadence
255 spmMax Cadence