Run Forest Run!

Week starting Apr 05, 2009

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Member Since:

Jan 22, 2009

Gender:

Male

Goal Type:

Half Marathon Finish

Running Accomplishments:

PBs

Marathon: 3:16

1/2 Marathon 1:27

10 Mile 1:05

10km 37:10

5km 17:56

Short-Term Running Goals:

1. Complete a 1/2 marathon in under 1:24:00

2: Complete a Fall 2009 marathon in under 3:10

3. Knock down some 5km and 10 km PBs over the summer 2009 and compete in a duathlon/triathlon

Long-Term Running Goals:

Good longterm personal fitness level. Maybe an Ironman?

Qualify for Boston

Personal:

Before my recent career change, I use to be a chef and a Patissier! Needed the running to keep my weight down! lol

I am single with a beautiful 13 year old daughter.

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Asics 2120 Lifetime Miles:						246.42
Asics Gel 2140 Lifetime Miles:						107.50

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
22.70	0.00	11.50	6.00	40.20

Asics 2120 Miles: 18.20

Sun, Apr 05, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	6.00	10.00

Speed workout today:

twice around the park to warm up- around 1 mile per lap

Sets of 1km repeats, 2 min. recovery then 700m hill,jog to base of hill to recover

4 sets completed. Times were:
3:50km (6:08 mile) lap/ 3 min hill
3:50km (6:08 mile) lap/3 min hill
3:44km (5:58 mile) lap/3 min hill
3:47km (6:03 mile) lap/3 min hill

2 mile cool down jog'

Could have done another set, but the legs were achy and didn't want to overdo it. Good quality speed workout.

Asics 2120 Miles: 10.00

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Mon, Apr 06, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.50	0.00	2.50	0.00	5.00

50 minute swim- half easy concentrating on form and efficiency. Second half hard but not full out.

Finished off with weights for 1/2 hour.

Noticed my calf muscle has a slight strain in the soleus in the right leg. Will ice it tonight and see how it is feeling tomorrow.

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Tue, Apr 07, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	0.00	3.00	0.00	5.00

Lower legs were still sore from Sunday speed workout, so I started out on the elyptical- 7-8:00 minutes warm up then 25 minutes with heartrate between 165-170 BPM. Tried a mile on the treadmill and was glad I went on the elyptical for most of the workout. Soleus was tight on my right leg and both shins were a little tight as well.

Did a good ab workout and called it a day. Will be doing a swim plus a spinning class tomorrow.

Asics 2120 Miles: 5.00

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Wed, Apr 08, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	6.00	0.00	11.00

50min. swim + 1 hour hard spinning class=1 tired Darren....

Great workout today. Really want to get my biking legs in shape. Good endurance adding the swim in before the spinning class with 1/2 hour recovery in between.

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Thu, Apr 09, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Good bike ride- really nice outside. Legs were still tired from the spinning class. Had a nap prior to the bike ride- energy level was low. Total ride time was 1 hour 5 minutes on the mountain bike.

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Fri, Apr 10, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.20	0.00	0.00	0.00	3.20

Felt a little tired and the legs felt a little draggy as well. Was going to do a fast tempo run, but held back and just had a nice jog.

Pace: approx 7:10 mile

Asics 2120 Miles: 3.20

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Sat, Apr 11, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Off- rest day for the holidays in Sarnia

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
22.70	0.00	11.50	6.00	40.20

Asics 2120 Miles: 18.20

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