4 months ago
Friday, January 11, 2008
Easy 10 yesterday
Did an easy 10K yesterday , with the exception of the last K kept it at 11kmh , varied the incline between flat and a 2% grade . Heart rate was in the mid 130s ! Going to try to get a road run in over the next couple of days , weather is suppose to be a below freezing so the mucky conditions will change fast !
Wednesday, January 9, 2008
Running through a cramp!
I didn't get enough sleep so I was feeling a little tired, almost didn't run but opted for a shorter easy treadmill jaunt!
Did 7K between 10 and 11 Kmh . I had a breakfast of cereal , toast , OJ and coffee an hour before. I cramped up after a few minutes. To recover I slowed the treadmill to 5.5 kmh and walked for a couple of minutes. The cramp came back so once again I slowed to a walk then ramped back up . I was able to manage with a dull pain to about the 5K marks and then it went away.
Heart rate was checked at 5K / 11kmh and it was at 135 ! Respiration was easy... could have had a conversation without effort.
Things are starting to freeze up outside , maybe by the weekend I can hit the road . In the mean time I will have to hit the treadmill a couple of more times.
Ron.
Did 7K between 10 and 11 Kmh . I had a breakfast of cereal , toast , OJ and coffee an hour before. I cramped up after a few minutes. To recover I slowed the treadmill to 5.5 kmh and walked for a couple of minutes. The cramp came back so once again I slowed to a walk then ramped back up . I was able to manage with a dull pain to about the 5K marks and then it went away.
Heart rate was checked at 5K / 11kmh and it was at 135 ! Respiration was easy... could have had a conversation without effort.
Things are starting to freeze up outside , maybe by the weekend I can hit the road . In the mean time I will have to hit the treadmill a couple of more times.
Ron.
Monday, January 7, 2008
16K on the treadmill today
Did an easy 16K on the treadmill today , 1-4K@11kmh, 4-9K@11.5kmh, 9-11K@12kmh, 11-13.3K@13.3, 13.3-15K@12kmh then cool down to 16K!
13.3 mark was at 1:09:00 , finished in around 1:22:00.
Weather is shitty , 10C / Fog and my road is mush! Cant wait for it to freeze again !
Ron.
13.3 mark was at 1:09:00 , finished in around 1:22:00.
Weather is shitty , 10C / Fog and my road is mush! Cant wait for it to freeze again !
Ron.
Sunday, January 6, 2008
Saturday, January 5, 2008
Thursday, January 3, 2008
10K at -18C TODAY
It was cold and I was over dressed ! Havent been doing to bad at dressing for the weather but today I blew it .
Had light cottone socks, underware and my metal T Shirt for starters , then I put cotton long johns over the top ! On the leggs I added a cotton PJ type pane and a loose fitting running pant. On the top I added a cotton T Shirt , Cotton Sweet Shirt anb then a Nylon Wind breaker . To top ti pff I had a toque and gloves ....too much !
At around the 5K mark/27 min I was way too hot , the Nylon Jacket was open and the touque came off . At 6.5 K I lost the Nylon jacket !
Had light cottone socks, underware and my metal T Shirt for starters , then I put cotton long johns over the top ! On the leggs I added a cotton PJ type pane and a loose fitting running pant. On the top I added a cotton T Shirt , Cotton Sweet Shirt anb then a Nylon Wind breaker . To top ti pff I had a toque and gloves ....too much !
At around the 5K mark/27 min I was way too hot , the Nylon Jacket was open and the touque came off . At 6.5 K I lost the Nylon jacket !
Tuesday, January 1, 2008
5K today
Did a 5K on the treadmill today , easy run at 11.5 Kmh and a heart rate around 140 bpm. I originally intended on going further but I felt tired so I didn't push it .
Ron.
Ron.
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