January 2015 > 13 - 18 Running Days

January 13, 2015 @ 8:42 PM

10km run. Dropped Madeline at her dance class and I ran around the RiverBend area trying to get in 10km distance.

10.01 kmDistance
6:26 min/kmAvg Pace

1:04:26Time
10 m Elev Gain
672 CCalories
141 bpmAvg HR
149 bpmMax HR
170 spmAvg Cadence 
191 spmMax Cadence

January 14, 2015 @ 9:39 PM

Late run.

5.42 kmDistance
5:44 min/kmAvg Pace
367 CCalories
31:05Time
1 mElev Gain

149 bpmAvg HR
157 bpmMax HR

174 spmAvg Cadence 
184 spmMax Cadence

January 15, 2015 @ 6:54 PM

Running Rising Tempo. Purpose of this run was to do a rising tempo. I ran the first 5km at under 150 bpm to warm up and get my endurance pace stable. Then went into tempo pace the last 5km getting faster each km. Finally negative splitting! Footing was still unstable with soft and hard pack snow.

10.81 kmDistance
5:57 min/kmAvg Pace
732 CCalories
1:04:18Time
7 mElev Gain

147 bpmAvg HR
161 bpmMax HR

176 spmAvg Cadence
187 spmMax Cadence

January 17, 2015 8:04 AM

Focus this morning was a steady state easy pace keeping the effort under 150 bpm. My pacing was in line with my HR. Felt good throughout. Weather was good.

12.15 kmDistance
6:16 min/kmAvg Pace
805 CCalories
1:16:11Time
14 mElev Gain

147 bpmAvg HR
190 bpmMax HR

175 spmAvg Cadence
213 spmMax Cadence

January 18, 2015 4:15 PM

Focus today was to run a 10 miler LSD at a nice easy pace. And I believe I nailed it with my HR at the appropriate zones. Only problem was I didn't wear proper gloves as my hands started to freeze really bad.

16.34 kmDistance
6:47 min/kmAvg Pace
982 CCalories
1:50:43Time
7 mElev Gain

133 bpmAvg HR
140 bpmMax HR

171 spmAvg Cadence
184 spmMax Cadence

January 2015 > 1 - 11 Running Days

January 1, 2015 @ 9:35 AM

First run of the New year. Ran with Phil, Lori, Josh, Paul, Geoff, Roberto, Erick, Cheryll, Ron and Tyler.
9.91 kmDistance
5:35 min/kmAvg Pace
622 CCalories
55:15Time
27m Elev Gain

January 3, 2015 @ 8:02 AM

Extreme windchill of -37C blowing snow with a lot of drifts made running very difficult this morning. Glad I got to go out, but running in itself was difficult just due to the cold. Could never get warm and it showed in my pace and cadence.

6.01 kmDistance
6:08 min/kmAvg Pace
400 CCalories
36:50Time
4 m Elev Gain

January 5, 2015 @ 6:08 PM

-31C/-24F All I kept singing to myself was "Let it Go!" With the windchill it became -38C/-36F so a little chilly but glad I got in the run. I didn't really have time to do 10k but I did want to run a little farther. Main goal was to keep my pace low intensity and purposely run slow. But at times I'd find myself going faster than I wanted, especially near the end. Maybe it's because I was getting cold. Noticed from the stats my  cadence was getting lower as my vertical oscillation started to rise ie: bounce more...hmmm, still early to determine consistent stats.
6.44 kmDistance
5:45 min/kmAvg Pace
425 CCalories
37:04Time
4 m Elev Gain

January 7, 2015 @ 6:11 PM

-20C/-30WC. My focus for this run was to run within my target HR zone (Aerobic) which means to purposely run slower than I want to or am capable of. But what I liked was this forced me to run disciplined and focused. I also noticed that my cadence was a lot higher. CPR Marathon training is starting soon and I'm going to focus running within HR zones this season.

6.41 kmDistance
6:14 min/kmAvg Pace
427 CCalories
40:01Time
3 m Elev Gain

January 8, 2015 @ 5:44 PM

Too cold to Tempo -20C/-26F with severe gusts and drifts. Tried to do a 10k tempo but that wasn't happening as I was having a hard time developing speed with the N/W gusts of 65km/h and huge snow drifts in my way was making the run more difficult to get good footing. So I went as anaerobic z4 as possible for 5km.

5.42 kmDistance
5:58 min/kmAvg Pace
383 CCalories
32:20Time
1 m Elev Gain

January 10, 2015 @  8:02 PM

-27C/-16F. Cold morning to say the least and still have this nagging cough. Sound like an 80 yr old smoker (honestly don't know). Found myself struggling during the middle part of the run with my HR going too high for the effort I wanted. But I think this is a combination of the bitter cold, me with a cold and my RHR at 62bpm instead of my normal 52bpm, so everything is a bit skewed. Plus the snow and ice on the ground made for challenging footing

12.01 kmDistance
5:52 min/kmAvg Pace
801 CCalories
1:10:23Time
17 m Elev Gain

151 bpmAvg HR
168 bpmMax HR

177 spmAvg Cadence
198 spmMax Cadence

January 11, 2015 @ 4:43 PM

-19C/-2F. Focus today was to keep my HR below 144 bpm to stay in the aerobic zone which is actually quite hard as I naturally want to speed up.  Still worked up a sweat with only wearing my Hind baselayer, vest, NF Jacket.

5.39 kmDistance
6:46 min/kmAvg Pace
387 CCalories
36:28Time
1 m Elev Gain

138 bpmAvg HR
147 bpmMax HR

170 spmAvg Cadence
186 spmMax Cadence