2010- Run 110 32K LSD 10 by gumushel at Garmin Connect - Details
warm run home after work.. first st. stephen to home run of year
Running Training Log....
Monday, May 31, 2010
Monday, May 24, 2010
2010- Run 104 32K LSD 9 by gumushel at Garmin Connect - Details
2010- Run 104 32K LSD 9 by gumushel at Garmin Connect - Details
spplits are messed up.. tried to hit it every 30 minutes but kept forgetting..
sooo hot
last 5K were brutal today.. so hot, i was melting.. but got it done!
20 miles! bam!
spplits are messed up.. tried to hit it every 30 minutes but kept forgetting..
sooo hot
last 5K were brutal today.. so hot, i was melting.. but got it done!
20 miles! bam!
Sunday, May 23, 2010
2010- Run 103 10K PB St. Andrews Triangle by gumushel at Garmin Connect - Details
2010- Run 103 10K PB St. Andrews Triangle
after two late nights and a 3 hour bikeride this afternoon.. ran 10K in under 50 minutes! first time I have ever done this. Brendan Chrus was laong and was a great motivator.. thanks man!
after two late nights and a 3 hour bikeride this afternoon.. ran 10K in under 50 minutes! first time I have ever done this. Brendan Chrus was laong and was a great motivator.. thanks man!
53 K week
easy week.. geared down.. rode bike a fair bit 47K.. but overall very much a rest week...
next rest week in 5 weeks ... plan
10+35+10+15+15+15= 100... the adjustment is making the triangle 10K into the triangle and a town loop.. making 15K... and adding a saturday run..
next rest week in 5 weeks ... plan
10+35+10+15+15+15= 100... the adjustment is making the triangle 10K into the triangle and a town loop.. making 15K... and adding a saturday run..
Thursday, May 20, 2010
2010- Run 100 15K by gumushel at Garmin Connect - Details
2010- Run 100 15K
quite a hot day, long day at work, good run.. going to bike out to lake and catch sunset
quite a hot day, long day at work, good run.. going to bike out to lake and catch sunset
Wednesday, May 19, 2010
百
tomorrow's run will be my 100th run of 2010 out of 140 days.. hmmm, which equals (head scratch).. umm.. 10/14 divided by 2 equals 5/7.. oh brain, don't fail me now! Meaning if I'm not mistaken, that I have run an average 5/7 days from Jan-mid May.. Not toooo bad, I suppose, given I've had 20 Bike Days! I guess lately, I've been sneaking in 2 runs: 1 with my students each morning, but still, 100/140 puts me right back on track to where I wanted to be.. I wonder what 5/7 of 365 is...(more head scratching).. yikes! 260 (??)ugh! that sure leaves a bunch more running
this week has been a real bummer. I have been having difficulty ummm staying focussed and ahh concentrating. i think 100K last week as a warm up to a 35 KM mountain bike ride and 46 minute road race on Sunday was a bit over the top! oh, and I did another bike bike ride home from st. stephen on my road bike on Monday! Road Bike is working well though, but it needs some grease! So, anyways, it's been early evenings and just generally grumpy on this "rest week"... Last night, for Fun Run, I showed up early and did a warm up lap in like 23 minutes..AND tonight I probably would have run but my Garmin was dead.. This I took as a sign and just chilled with some chores. I have Yoga class to teach in 40 minutes...
One thing is for sure, that extra mileage sure took it's toll on my system! Tomorrow! 2010~ Run 100!
Runs this week: Monday Bike, Tuesday 1+10, Wednesday 3+ Yoga, Thursday 3+15, Friday 3+10= 45.. will see..
this week has been a real bummer. I have been having difficulty ummm staying focussed and ahh concentrating. i think 100K last week as a warm up to a 35 KM mountain bike ride and 46 minute road race on Sunday was a bit over the top! oh, and I did another bike bike ride home from st. stephen on my road bike on Monday! Road Bike is working well though, but it needs some grease! So, anyways, it's been early evenings and just generally grumpy on this "rest week"... Last night, for Fun Run, I showed up early and did a warm up lap in like 23 minutes..AND tonight I probably would have run but my Garmin was dead.. This I took as a sign and just chilled with some chores. I have Yoga class to teach in 40 minutes...
One thing is for sure, that extra mileage sure took it's toll on my system! Tomorrow! 2010~ Run 100!
Runs this week: Monday Bike, Tuesday 1+10, Wednesday 3+ Yoga, Thursday 3+15, Friday 3+10= 45.. will see..
Sunday, May 16, 2010
2010- Get Your Blood Pumping 10K Race by gumushel at Garmin Connect - Details
2010- Get Your Blood Pumping 10K Race by gumushel at Garmin Connect - Details
started slow; then just had to go hard and suprised myself.. blew by a couple speedsters in the last KM :)
started slow; then just had to go hard and suprised myself.. blew by a couple speedsters in the last KM :)
Saturday, May 15, 2010
Friday, May 14, 2010
2010- Run 96 10K St. Andrews Triangle 295 by gumushel at Garmin Connect - Details
102 KM WEEK
2010- Run 96 10K St. Andrews Triangle 295 by gumushel at Garmin Connect - DetailsProgress Summary Report for gumushel (Past 6 days)
| Count: | 11 Activities- running |
| Distance: | 102.01 km |
| Time: | 10:46:43 h:m:s |
| Elevation Gain: | 867 m |
| Avg Speed: | 9.5 km/h |
| Avg HR: | -- |
| Avg Run Cadence: | -- |
| Avg Bike Cadence: | -- |
| Calories: | 8,137 C |
| Avg Distance: | 9.27 km |
| Avg Time: | 00:58:47 h:m:s |
Made it 102 KM running this week but only biked twice afterschool . next week need to gear down and run ... well, less and bike more.. i wonder how much less? i'm thinking back down to 60K
Wednesday, May 12, 2010
2010- Run 92 16K Speedwork 8 by gumushel at Garmin Connect - Details
2010- Run 92 16K Speedwork 8 by gumushel at Garmin Connect - Details
Check out these splits baby:
1. 4:01........... 4. 3:55
2. 3:57........... 5. 3:54
3. 4:01........... 6. 3:49
kick ass workout!
Check out these splits baby:
1. 4:01........... 4. 3:55
2. 3:57........... 5. 3:54
3. 4:01........... 6. 3:49
kick ass workout!
Monday, May 10, 2010
Sunday, May 9, 2010
2010- Run 86 10K St. Andrews Triangle 293 by gumushel at Garmin Connect - Details
2010- Run 86 10K St. Andrews Triangle 293 by gumushel at Garmin Connect - Details
plan for this week: sunday 10K easy / monday morning 3K easy/ Monday afternoon 32K/ Tuesday morning 3Keasy / Tuesday night 7K easy / Wednesday morning 3K easy / Wednesday Night 16K speedwork/90 minute yoga.. thursday-Sunday.. yoga course in saint john.. i could run as many as 30 more K thursday night/ friday night /sat..
this would be more than a 10 % increase in mileage...
10+3+32+3+7+3+ 16= 74K .... + 30?
there are also 45 minute bike rides between 2:15-3:15.. and yoga thursday, friday, saturday sunday
what do you think?
plan for this week: sunday 10K easy / monday morning 3K easy/ Monday afternoon 32K/ Tuesday morning 3Keasy / Tuesday night 7K easy / Wednesday morning 3K easy / Wednesday Night 16K speedwork/90 minute yoga.. thursday-Sunday.. yoga course in saint john.. i could run as many as 30 more K thursday night/ friday night /sat..
this would be more than a 10 % increase in mileage...
10+3+32+3+7+3+ 16= 74K .... + 30?
there are also 45 minute bike rides between 2:15-3:15.. and yoga thursday, friday, saturday sunday
what do you think?
2010- Run 85 16K Speedwork 7 by gumushel at Garmin Connect - Details
2010- Run 85 16K Speedwork 7 by gumushel at Garmin Connect - Details
Speedsplits:
1. 4:10
2. 4:00
3. 4:07
4. 4:22
5. 4:07
6. 4:01
Speedsplits:
1. 4:10
2. 4:00
3. 4:07
4. 4:22
5. 4:07
6. 4:01
Monday, May 3, 2010
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