Not running much. Studying for exams.

1 | 5:23
2 | 5:38
3 | 5:29
4 | 5:42
5 | 5:44
6 | 5:18
6.0km | 33:13 | 5:32min/km
217m walking c/d | 2:55 | 13:29min/km

6km recovery run. Another beautiful day. ITB sore, taking tomorrow off and did strength after the run.

1 | 6:12
2 | 6:00
3 | 6:06
4 | 6:10
5 | 6:21
6 | 5:59
6.0km | 36:48 | 6:08min/km
0.316km walking c/d | 3:42 | 11:44min/km

Long run w/ Maria. Beautiful day- 9 degrees!

1 | 6:04
2 | 5:44
3 | 6:01
4 | 5:52
5 | 5:53
6 | 5:47
7 | 5:48
8 | 7:49 (walk break)
9 | 5:44
10| 5:59
11| 5:59
12| 6:03
13| 6:36
14| 6:03
14k | 1:25:21 | 6:06min/km
Then I realized I forgot my apartment keys with Maria soo a little extra jog to her place & walk home:

1 | 7:36
2 | 8:09
16.75km | 1:49:07

March 26:
1 | 6:00
2 | 5:55
3 | 4:48
4 | 6:00
5 | 4:48
6 | 6:07
7 | 5:21
8 | 5:53
9 | 5:44
10| 6:19
11| 5:55
12| 6:28
12.0km | 1:09:33 | 5:48min/km

March 25: 10km treadmill

March 24: 5km treadmill


March 18:
1 | 5:27
2 | 5:50
3 | 5:48
4 | 6:15
5 | 5:27
6 | 6:22
7 | 6:17
8 | 5:37
8.0km | 47:01 | 5:53min/km

8k loop but Garmin took forever to lock into a sattelite.

1 | 6:21
2 | 6:12
3 | 5:53
4 | 6:09
5 | 5:54
6 | 5:57
6.5km | 39:28 | 6:04min/km
200m walking CD | 2:52

+ 15 minutes yoga/pilates/abs DVD

Wednesday:
10km treadmill

Tuesday: off

Monday: off

Head cold; not feeling well! 10km in Tantallon.

1 | 5:52
2 | 5:53
3 | 6:08
4 | 5:57
5 | 6:00
6 | 5:57
7 | 6:03
8 | 5:57
9 | 6:01
10 | 5:58
10km | 59:45 | 5:59min/km
Walking c/d 433m | 5:04

Saturday, March 6th:

4 miles treadmill

Run w/ Mark.

1 | 5:16
2 | 5:15
3 | 5:55
4 | 6:20
5 | 5:36
6 | 6:06
7 | 7:10
8 | 6:13
9 | 5:57
9.5km | 56:48 | 5:59min/km

Long run w/ Mark. No Garmin. Rolling hills were tiring but felt good overall. ITB a little sore.

13.5km | 1:18:00 | 5:46min/km | 6.5mph
AHR 174/MHR 185

6km easy. Garmin took forever to lock into a satellite so not sure what exact splits were.

1 | 5:26
2 | 6:18
3 | 6:22
4 | 6:49
4.65km | 6:19min/mi (incl. walking c/d)

Tried to do 1.5km w/u + 5k at 4:48min/km + 1.5km c/d.
Need to adjust autopause settings. It wasn't kicking in fast enough at stoplights.
Feeling some progress because of increased outdoor runs!

1 | 6:10
2 | 5:43
3 | 5:18
4 | 5:40
5 | 6:15
6 | 6:59
7 | 9:42
8 | 5:42
8.62 km | 6:23min/km (incl. c/d)

Also did L1 30DS (minus cardio segments)
854 kcals burned, 50% from fat
MHR 182 (92%)/AHR 150 (76%)

"Easy run" at the UPEI track.

6k | 40:52 | 10:14min/mi
Avg HR 161 (82% max)/Max HR 172 (87% max)
419 kcal/35% from fat

"Tempo" run with BE.

6 km (4 miles)| 32:15 | 8:04min/mi
Avg HR 174/Max HR 189

Feb 22nd:
1 | 9:59
2 | 10:14
3 | 11:22
4 | 9:49
4.37 miles | 46:29

Feb 21st: 7km indoors untimed

Feb 20th:
1 | 9:45
2 | 10:17
3 | 11:28
3.51 miles | 38:57

Feb 16th:
1 | 12:04
2 | 10:38
3 | 12:52
3.88 miles | 47:55 (rush hour/lots of traffic light stops)

Halifax Hypothermic Half Marathon

Yesterday I ran the Halifax Hypo Half. It was a great day for the run although Point Pleasant Park was a complete sheet of ice. I'm going to attribute my slow time to that, and not to my lack of outdoor training. ;)

1 | 10:20
2 | 10:17
3 | 10:09
4 | 10:24
5 | 10:03
6 | 10:04
7 | 10:57
8 | 10:47
9 | 10:30
10 | 10:39
11 | 10:24
12 | 10:55
13 | 12:09 (icey hills at the end.. what can I say haha)
13.42 miles | 2:21:40 | 10:34min/mi

I'll be honest, I'm bummed with the time. I have been running a lot, albeit indoors on a treadmill, but my runs average 6-7 miles at 6.5-7.0mph pace. Oh well. The finisher's medal was pretty!

Next up is the Bluenose Half Marathon in May, which I want to run FAST. I'm done being slow. I want a sub-2 hour half, and I'll get it!

Sun Jan 18 - 6 mile run
Mon Jan 19 - 6 mile run + L230DS
Tue Jan 20 - L230DS
Wed Jan 21 - 6 mile run + L230DS
Thu Jan 22 - 4 mile run + L230DS
Fri Jan 23 - 30 mins elliptical + 30DS
Sat Jan 24 - 9 mile run + L230DS

Jan 11 Sun - 1/2 hour walk to gym & back but spin was cancelled
Jan 12 Mon - 6 miles + L2 30 DS
Jan 13 Tues - 40 minutes spin + L2 30DS
Jan 14 Wed - 6 miles + L2 30DS
Jan 15 Thurs - 4 miles intervals + L2 30DS
Jan 16 Fri - OFF
Jan 17 Sat - 3 miles
Jan 18 Sun - 6 miles
Jan 19 Mon - 6 miles + L2 30DS
Jan 20 Tue - L2 30DS
Jan 21 Wed - 6 miles + L2 30DS
Jan 22 Thu - 4 miles + L2 30DS

Realllly stressful week with getting back into the grind of the semester, switching in and out for classes, doing social committee stuff, etc.

Tues, Jan 7 - ran 5 miles + 30 day shred
Wed, Jan 8 - 30 day shred
Thurs, Jan 9 - off
Fri, Jan 10 - ran 6 miles, no shred :(
Sat, Jan 11 - ran 8 miles + 30 day shred

Day 6, Level 1 of the 30 Day Shred

5 miles on the treadmill, mostly at 5.6mph, some at 6.0
Walk to school & home from gym

Polar HR totals (for the run & walk home)
Kcals burned: 773 (40% from fat)
Max 175 (89% max), Avg 143 (73% max)

Just from glancing at my watch, my heart rate stayed around 159 for most of the run. This is lower than usual for me but a cool sign of progress!

Weekly Summary - week of Dec 28-Jan 3
* Ran 25.5 miles
* Burned 6,128 calories
* 6 days of strength training
* 1 cross training day

Jan 3rd, 2009:
8 miles treadmill run (@ 5.4mph) + walk to/from gym
Day 4, Level 1, 30 Day Shred

Jan 2, 2009(!):
5 miles on the treadmill @ the gym (+walk to/from gym; ~1.2 miles total)
Day 3, Level 1 of the 30 Day Shred

Day 2, Level 1, 30 Day Shred

Dec 31/08:
6.66 miles outside
Day 1, Level 1, Jillian Michaels 30 Day Shred