March 2015 > 1 - 8 Running Days

March 1, 2015 @ 4:20 PM

Super slow LSD today. Slower than normal. Two things I learned today.

1 don't eat a burger an hour before your LSD. 

2 don't play pick up hockey with your buddies for an hour before heading out to run your LSD. 

Was trying to go for 20km but I died a thousand deaths at the last 3 miles as my stomach was doing hula hoops and I almost took a detour through the woods and I was just exhausted from playing hockey. Not my best run but I got in the mileage. 

18.91 kmDistance
7:09 min/kmAvg Pace
1,171 CCalories
2:15:10Time
23 mElev Gain

136 bpmAvg HR
152 bpmMax HR

166 spmAvg Cadence
231 spmMax Cadence

March 3, 2015 @ 6:52 PM

2015 Wk 7 CPR interval training. Pyramid workout done at 5km race pace. This is my favourite workout and I was able to hit my splits well even though I forgot to hit the pace button on my Garmin to start the workout. It still captured my distance and avg pace. 

5.04 kmDistance
5:15 min/kmAvg Pace
321 CCalories
26:29Time
2 mElev Gain

150 bpmAvg HR
164 bpmMax HR

180 spmAvg Cadence
207 spmMax Cadence

March 4, 2015 @ 6:11 PM

Recovery run. Again with the deep freeze. Wasn't feeling it, but I did want to get in the mileage and to shake my legs out. I'm now seeing the hard work with running easy over the past 2 months is starting to pay off as I'm noticing my HR and pace both at opposite ends and that's good. My HR is down to zone 2 and but my pacing has gone up. Cadence is truly playing a big part as that has been one of the major components I've been working on for the past month. Getting my cadence up to that 180 spm. Also happy my V02 has gone up to the 50 range..

8.72 kmDistance
5:50 min/kmAvg Pace
585 CCalories
50:47Time
2 mElev Gain

142 bpmAvg HR
148 bpmMax HR

180 spmAvg Cadence
196 spmMax Cadence

March 5, 2015 @ 7:36 PM

Tempo Running. 

Thursday night tempo run. Work out was set: warm up 3.22 km at 6:14-6:47/km; Interval 9.66 km at 5:37-5:47/km; Cool down 1.61 km at 6:14-6:47 km. Temperature at -6C/21F, friggin heatwave.

14.49 kmDistance
5:54 min/kmAvg Pace
1,037 CCalories
1:25:27Time
11 mElev Gain

147 bpmAvg HR
157 bpmMax HR

179 spmAvg Cadence
240 spmMax Cadence

March 7, 2015 @ 8:03 AM

Came into this run thinking cadence management. But it was the Brooks demo day and I tried on a pair of new Cascadia's which were good, except a little tight on my right foot as I find my right foot is like EEE wider than my left foot. Ran with Ron, Josh, Phil, Ted and Lori and I was surprised at my pace. Hoping tomorrows LSD is like today's effort. After the run the second toe on my right foot was very sore. I'm sure it's from the tightness of the shoes. 

16.38 kmDistance
5:36 min/kmAvg Pace
1,092 CCalories
1:31:36Time
22 mElev Gain

149 bpmAvg HR
187 bpmMax HR

176 spmAvg Cadence
211 spmMax Cadence

March 8, 2015 @ 3:38 PM

Sunday LSD. Got in a nice 16 miler for Wk7 Fargo Marathon training. Despite the nice weather, I was soaked to the core with my shoes and socks so it made running a bit uncomfortable. Took my socks off at Kildonan Park shelter and took my Hammer gel, water and rested for a bit. Had to stop and re-adjust my shoes (Salomon Fellcross3) as this was my first time running sockless in these, in fact these are the first run in the shoes (not a smart idea for an LSD). But when I got back home, I quickly changed into my Asics Goretex and fresh socks and that made a world of difference until the last 2 miles where I was just feeling very exhausted. I did have water w/ maltodextrin at the house, but I should have taken another gel. Glad I got in the mileage.

25.61 kmDistance
6:07 min/kmAvg Pace
1,534 CCalories
2:36:44Time
18 mElev Gain
140 bpmAvg HR
155 bpmMax HR

175 spmAvg Cadence
213 spmMax Cadence