Thursday, March 25, 2010

Garmin Connect - Activity Details for 2010- Run 61 9K St. Stephen

Garmin Connect - Activity Details for 2010- Run 61 9K St. Stephen

would have been 10K but stopped to visit my friend Dave for a few minutes.. had to work from 5-8, but still squeeked in my run

brings total for week to: S-6, M-15, T-4,W-10-, Th-5= 40.. but right knee is a bit sore.. not sure if it is from crashing my bike last Saturday or the big mileage week.. will carefully monitor...
66.32 KM= 41 miles

Wednesday, March 24, 2010

Garmin Connect - Activity Details for 2010- Run 60 16 K Speedwork 2

Speedwork.. boys o boys... well, the workout went like this.. First I was late and was running without having stretched or anything to catch up with my friends who I thought were leaving without me. It turned out that that person was not either Mike or Pierre and I was there at the bog tree waiting for them in big panic.
In any case, we slowly jogged down to the start point, rested 2 minutes and took off. Mike wasn't staying with us and we finished the first in 4:12, to which he replied, "you'll pay for that one".. We continued the workout, 2 sets of 3, with a 2 minute rest between reps, and a 5 minute rest between sets, then finished with a slow run around the town for a grand total of 10 miles. The real question, the Uphill Splits? They were:
(1) 4:12 (2) 4:15 (3) 4:06 (4) 4:05 (5) 4:21 (6) 4:23

and. obviously, Mike was right...

And that was the wednesday killer hill workout.. only  4 more weeks, then we can turn it around and go downhill.. every wednesday.. cunningham's on bikes with stopwatches welcome :)

Sunday, March 21, 2010

Garmin Connect - Activity Details for 2010- Run 57 10 K St. Andrews Triangle 286

Garmin Connect - Activity Details for 2010- Run 57 10 K St. Andrews Triangle 286

plan for tomorrow 15 miles, tuesday 5K funn run/ yoga
wednesday speedwork 10 miles
thursday 10 K st. stephen
friday bike home from work
saturday off Saint John
40 mile week plan= 6+15+3+10+6..

44 miles= 70 Km for next week..

Garmin Connect - Activity Details for 2010- Bike 9

Garmin Connect - Activity Details for 2010- Bike 9

crashed in ice hole and cut up hand :(

Saturday, March 20, 2010

Tuesday, March 16, 2010

next run will be 900th activity

well, i lost 2 1/2 months in turkey so the count is off, but i do have records for 899, soon to be 900 activities.. including, all biking and running...

Count: 889 Activities
Distance: 12,228.64 km
Time: 961:51:55 h:m:s
Elevation Gain: 240,331 m
Avg Speed: 12.7 km/h
Avg HR: 153 bpm
Avg Run Cadence: --
Avg Bike Cadence: --
Calories: 805,716 C
Avg Distance: 13.76 km
Avg Time: 01:04:55 h:m:s
Max Speed:

Garmin Connect - Activity Details for Untitled

Garmin Connect - Activity Details for Untitled
5 K fun run 2.. 2010 edition 16 people out

Wednesday, March 10, 2010

Garmin Connect - Activity Details for 2010- Run 52 16 K Speedwork 1

Garmin Connect - Activity Details for 2010- Run 52 16 K Speedwork 1

Heya Verne! Sorry to wake you but here it is! Man, what a tough workout! the third repeat, then the fifth repeat were deadly.. I didn't have much left for the last one, besides it was getting cold and dark.. People on Prince of Wales Street think I am crazy! I'll Highlight the uphill splits.. Keep in mind that the first split is from the Algonquin to the top of William, then I clicked Lap, then I hit lap when I got to Karl Deerings, then I waited 2 minutes (roughly) then I hit Lap & ran hard back up the hill, then clicked Lap at the top of William... I'll do a search to see if I did this workout in about the same time last year.. So, I tried and indicate.. UpH is Uphill.. Down is downhill.. rest is well needed and FinL is the remainder of the Loop...
What a crazy workout.. My UpH times were 4:03, 4:11, 4:09, 4:06, 4:17, 4:19.. a crazy 10 miler! The elevation gain loss is consitently 0.89 or 0.9
the spacing is messed, sorry!
SplitSplit
Hours:Minutes:SecondsTime
KilometersDistance
MetersElevation Gain
MetersElevation Loss

Summary
01:39:05 16.30 189 189 06:04 03:22 1,370
1 00:03:28 to W 0.57
2 00:04:48 down 0.86
3 00:00:17 rest rep1
4 00:04:03 UpH 0.90
5 00:04:55 down 0.90
6 00:01:58 rest rep2
7 00:04:11 UpH 0.89
8 00:05:07 down 0.90
9 00:01:58 rest rep3
10 00:04:09 UpH 0.89
11 00:05:05 down 0.90
12 00:04:54 rest SET 2
13 00:04:06 UpH 0.89
14 00:05:08 down 0.90
15 00:02:00 rest rep5
16 00:04:17 UpH 0.89
17 00:05:05 down 0.89
18 00:02:08 rest rep6
19 00:04:19 Uph 0.89
20 00:05:45 down 0.90
21 00:21:12 finL 3.51
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Monday, March 8, 2010

2010- January 1- March 8th

Biking:
Count: 7 Activities
Distance: 128.66 km
Time: 09:46:59 h:m:s
Elevation Gain: 1,185 m
Avg Speed: 13.2 km/h
Avg HR: --
Avg Run Cadence: --
Avg Bike Cadence: --
Calories: 4,795 C
Avg Distance: 18.38 km
Avg Time: 01:23:51 h:m:s
Max Speed: 50.9 km/h
Running:
Count: 50 Activities
Distance: 493.55 km
Time: 48:39:10 h:m:s
Elevation Gain: 1,631 m
Avg Speed: 10.2 km/h
Avg HR: --
Avg Run Cadence: --
Avg Bike Cadence: --
Calories: 9,857 C
Avg Distance: 9.87 km
Avg Time: 00:58:23 h:m:s
Max Speed: 16.5 km/h

Tomorrow, I should hit the 500 Km mark for the year so far... Cold leg showers seem to aid recovery but shoulder still sore.. St. Andrews Walk/ Run for Fun 5 km starts tomorrow night.. busy busy

That's 9 weeks in at roughly 30 miles a week.. which leaves me about 400 KM short at the end of the year.. basically, I need to add a solid day to the week... that will be tough as biking season gets closer, but we will see.. I am still optimistic..

Last year at this time, I injured myself when I added long runs AND speedwork to my routine at the same time... I think I might try a speedwork run on Wednesday, I think it's a 10 miler in all, then treadmill Thursday and bike home Friday.. Will try for a long run on Sunday perhaps, or Monday

Monday, March 1, 2010

February Wrapup

19 days running, 190 Km
4 bike rides, 96.29 Km

Days Off: 4th, 5th, 26th, 27th, 28th

From 7-25 no rest days
January 22 days running, 220 Km
1 bike ride, 12 km

YTD Run: 410 Km
YTD Bike:108.29 km