Watchsteverun's Blog

Tuesday, September 21^st: 15 minutes warmup, 4x100s, 4×400 SI (1:26, 1:27, 1:30, 1:32 with 400m recovery), 15 minute cooldown.  Total: 9.18km, 49:08 (5:21/km)

Thursday September 23^rd: 15 minute warmup, 4x100s, 5 km, 6x100s, 15 minute cooldown ~ 11 km

Saturday, September 25^th:  2 mile jog ~ 3.22 km

Sunday, September 26^th:  26.1 miles / 42.2 km

Weekly total (Projected): 65.6 km

Monthly total (projected): 236.6 km

Tuesday, September 14th: 15 minute warmup, 4x100s, 2 miles MGP (8:38/mile, 5:22/km), 4 miles tempo (7:54/mile, 4:54/km), 15 minutes cooldown. Total:  15.36km, 1:20:29

Wednesday, September 15th:  5km, 26:04 (5:12/km), 6x100s ~ 5.61km, 28:06

Thursday, September 16th: 15 minute warmup, 1 hour run, including 6×400 SI (1:55 for 400m, with 400m recovery), 15 minute cooldown.  Note – watch wasn’t working.  Total 15.4km, ~ 85 minutes

NOTE THE DAY OFF ON SATURDAY

Sunday, September 19th: 1 hour run, 11.13km (5:24/km)

Weekly total: 47.5 km

Monthly total: 170.00 km

Tuesday, September 7^th: 15 minutes warmup, 4×100 strides, 3×1 mile cruise intervals (7:28, 7:26, 7:25with ½ mile recovery), 3x800m speed intervals (3:35, 3:35, 3:30 with 800m recovery),7 minute cooldown.  TOTAL 15.14 KM, 1:21:11 (5:22/km) – Rolled my ankle on a chestnut.  Ligament damage and bruising on the outside and top of my foot

Friday, September 10^th: 80-minute run, with 6-8 minutes TUT – 6 reps up Cedarvale park hill, 14 minute cool down.  Total:  17.5 km, 1:34:06 (5:23/km)

Saturday, September 11^th: 4 miles, 6.44km.  33:42 (5:14/km)

Sunday, September 12^th: 13.1 Miles / 21.1km, 1:58:56 (5:38/km) felt pretty bad with my heart rate up – probably still recovering from Tuesday’s injur

Weekly Total:  60.18 km

Monthly Total: 122.5 km

Tuesday, August 31^st: 15 minutes warmup, 4×100 strides, 3×1 mile cruise intervals (8 minute miles with ½ mile recovery), 3x800m speed intervals (3:50 for 800m with 800m recovery),15 minute cooldown.  ~ 15.11 km 1:32:19 (6:07)

Monthly total: 354.52km

Wednesday, September 1^st: 5 km, 6×100 strides.  Total: 5.6km, 27:00

Thursday, September 2^nd: 15 minutes warmup, 75-minute run, with 6-8 minutes TUT (6x cedarvale park hill), 2km cooldown.  Total: 18.08km, 1:45:3

Saturday, September 4^th: 4 miles, 6.44km, 36:41 (5:42/km) – 1^st half 20:19, 2^nd half 16:22.

Sunday, September 5^th: 20 miles, 32.2 km, 2:55:16 (5:27/km or 8:46/mile)

Forgot my water bottles in the city, so I had to run in the cool rain with ½ litre bottle in each hand.  Music died out early.  All told, I felt good.  Ran the last 2 miles in under 8 minutes each.

Weekly Total: 77.43km

Monthly Total:  62.32km

Tuesday, August 24^th: 15 minutes warmup, 4×100 strides, 2 miles MGP (9:00 average), 4×2 miles tempo (8:27, 8:28, 8:29, 8:29 average) with 2 minutes recovery in between, 3 miles MGP (actual pace, 10:32),15 minute cooldown.  Total 25.67km, 2:37:01

Wednesday, August 25^th: 5 km (27:43, 5:32/km), 6×100 strides Total: 5.6km, 29:44

Thursday, August 26^th: 15 minutes warmup, 4×100 strides, 90 minutes run, including 8-10 minutes hill running, 15 minute cooldown,  Total: 19.32km, 2:01:36

Saturday, August 28^th: 4 miles, 6.44km, 36:02 (5:35/km)

Sunday, August 29^th: 19 miles, 30.59 km, 2:53:15 (5:40/km, 9:07/mile)

Monthly Total: 339.41 km

Tuesday, August 17^th:  The Killer is Vanquished… 15 minutes warmup, 4×100 strides, 2 miles MGP (8:59/mile), 4×2 miles tempo (8:39/mile, 8:30, 8:29, 8:29) with 2 minutes recovery in between, 3 miles MGP (8:56/mile),15 minute cooldown.  Total: 26.41km, 2:32:31 (5:47/km)

Wednesday, August 18^th: 5 km (28:18), 6×100 strides Total 2.61km, 30:17 (5:24/km)

Thursday, August 19^th: 15 minutes warmup, 4×100 strides, 90 minutes run, with 6 repeats of the big hill, 15 minute cool down.  Total 20.89 km, 2:01:25 (5:49/km)

Saturday, August 21^st: 7.25 km, 44:26 (6:08 / km ran with E)

Sunday, August 22^nd: 29.00 km, 2:40:42 (5:33/km, 8:56/mile) – energy gels at 1:45 and 2:15, driving rainstorm, felt great.

Weekly Total: 89.16 km

Monthly Total: 251.79 km

Tuesday, August 10^th: 15 minute warmup, 4×100 strides, 2 miles goal pace (8:42, 8:55), 3 x 2 miles tempo (8:24, 8:23, 8:27, 8:27, 8:27, 8:29) with 2 minutes recovery in between, 3 miles goal pace (9:04 average), 15 minute cooldown.  Total 23.95 km 2:26:05

Wednesday, August 11^th: 5km (30:38), 6×100 strides, Total 5.6 km, 32:38

Thursday, August 12^th: 15 minute warmup, 4×100 strides, 4 x 1 mile cruise interval (7:54, 7:54, 7:55, 7:48) with 800 m recovery, 15 minute cooldown ~ 13.99 km, 1:20:09 (5:44/km)

Saturday, August 14^th: 5 miles, 8.05 km, 47:12 (5:51/km)

Sunday, August 15^th: 17 miles, 27.35 km, 2:44”29 (6:01/km) – first 12.5 miles in 5:34 pace, then walked four times over the last 4 ½ miles.  Officially wiped out, and wondering if I can do this…