January 2015 > 27 - 31 Running Days

January 27, 2015 @ 9:41 PM

2015 CPR Wk2 Intervals. Missed the CPR workout group, but I had the workout outline from coach Dan. Speed work notes: 1 KM repeats at 5KM pace (5:31 - 5:42) with 1KM recovery at (5:50 - 6:12). I wasn't able to hit my pace targets as the ground was still very icy and after a long day at the office and then my daughter's band recital, I was able to squeeze in the workout at 9:40 PM when I should be ready to pass out in bed. Overall my perceived effort of the intervals felt like I was on target.

7.43 kmDistance
5:28 min/kmAvg Pace
503 CCalories
40:37Time
0 mElev Gain

156 bpmAvg HR
197 bpmMax HR

177 spmAvg Cadence
195 spmMax Cadence

January 28, 2015 @ 5:47 PM

2015 CPR Wk2 Recovery Running. Focus of this run was for full recovery no matter how 'well' I felt like I could go faster. After last night's speed workout it was important to get in a recovery run for training stress - By exposing your body to fatigue and exhaustion, key workouts stimulate adaptations that enable you to resist fatigue better the next time. And for running volume to help with my running fitness. Again, the only problem was my hands. I wasn't wearing heavy gloves thinking the weather wasn't as cold but as it got darker, the wind picked up and my hands froze. Really need to find a good running mitt as gloves will not cut it. Cadence is getting higher, but I'd love to get to that 180SPM average.

12.01 kmDistance
6:50 min/kmAvg Pace
746 CCalories
1:22:09Time
1 mElev Gain

130 bpmAvg HR
138 bpmMax HR

177 spmAvg Cadence
194 spmMax Cadence

January 29, 2015 @ 5:54 PM

2015 CPR Wk2 Tempo Running. This was a HARD run. ALL the sidewalks were just completely iced over so it was impossible to get any kind of cadence and speed build up. I was supposed to do 12km but decided to fuck it with the horrible surface. I don't think spikes would have done any good. Live to run another day.

6.45 kmDistance
6:03 min/kmAvg Pace
430 CCalories
38:59Time
2 mElev Gain

141 bpmAvg HR
156 bpmMax HR

174 spmAvg Cadence
219 spmMax Cadence

January 31, 2015 @ 8:04 AM

2015 CPR Wk2 Steady State Running. Was not feeling it today. My plan was to run 16km but I just came out completely flat this morning. I was fighting myself internally to keep my shit together but this -34C wind chill just beat me down so I cut the run short. Chalk this up to experience and move on.

13.86 kmDistance
6:21 min/kmAvg Pace
840 CCalories
1:28:00Time
21 mElev Gain

137 bpmAvg HR
174 bpmMax HR

173 spmAvg Cadence
255 spmMax Cadence