Archive for September, 2010

Training Log: Week 16 – TORONTO WATERFRONT MARATHON

Tuesday, September 21st: 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 23rd: 15 minute warmup, 4x100s, 5 km, 6x100s, 15 minute cooldown ~ 11 km

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

Sunday, September 26th:  26.1 miles / 42.2 km

Weekly total (Projected): 65.6 km

Monthly total (projected): 236.6 km

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Training Log: Week 15

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

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Training Log: Week 14 – let the tapering begin!

Tuesday, September 7th: 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 10th: 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 11th: 4 miles, 6.44km.  33:42 (5:14/km)

Sunday, September 12th: 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

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