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Submitted by Rob on Mon, 2009-10-19 05:27.
Date: 2009-10-18 08:36Distance: 7.81Elapsed Time: 00h51m46sPace: 6:37.695Average Heart Rate: 144bpmMaximum Heart Rate: 170bpmGPS Data: Notes: A quick run with the Burnaby running room this morning. Was supposed to be 10km but the route leader didn't know the route so it ended short.
Submitted by Rob on Sun, 2009-10-11 05:41.
With Ironman Hawaii just wrapping up, it's time to start planning my 2010 season. I'd just recently finished reading the Triathlete's Training Bible and remembered that Joe Friel has a spreadsheet available on his website for free. Step one of this process is to develop some goals for the season. My first 2 goals for the season are no brainers. In 2009 I completed my first marathon in 4:47. Well under my goal of 5 hours. For 2010, I plan to step it up and take 30 minutes off that time. My first goal is to complete the 2010 Vancouver Marathon in less than 4:15. This year I didn't make my third goal of completing an Olympic distance triathlon. In 2010 I plan on completing an open water Olympic triathlon. This is going to be a challenge for me. Not only is the distance going to push my limits, but I'm weak in swimming and my last attempt at an open water ended in a DNF. I'm going to finish this year.
Submitted by Rob on Mon, 2008-06-16 13:50.
Date: 2008-06-09 09:35Distance: 6.87Elapsed Time: 00h51m29sPace: 7:29.636Average Heart Rate: 145bpmMaximum Heart Rate: 159bpmGPS Data: Notes: Just a casual run through the trails at SFU. The weather was wet and chilly but very fun in the mud!
Submitted by Rob on Fri, 2008-06-13 16:07.
Date: 2008-06-08 22:04Distance: 3.16Elapsed Time: 00h20m05sPace: 6:21.329Average Heart Rate: 147bpmMaximum Heart Rate: 158bpmGPS Data: Notes: Just a quick 20 minute run after a 60 minute ride.
Submitted by Rob on Thu, 2008-06-12 16:04.
Date: 2008-06-05 17:49Distance: 9.3Elapsed Time: 01h01m01sPace: 6:33.655Average Heart Rate: 155bpmMaximum Heart Rate: 180bpmGPS Data: Notes: I ran another Lactate Threshold test while in San Jose. I didn't use the results, but my training plan called for the test and I wanted the hard work. Sycamore Grove is a very nice little park in Livermore. During this run I saw some Hawks and some Deer. It's $3 to park for the day. You can run on the dirt trail through the park or on the paved multi-use trail. They run fairly similar courses through the park or can be turned into a loop like I did.
Submitted by Rob on Wed, 2008-06-11 16:15.
Date: 2008-06-03 17:10Distance: 4.55Elapsed Time: 00h34m42sPace: 7:37.582Average Heart Rate: 141bpmMaximum Heart Rate: 161bpmGPS Data: Notes: Just a relaxed Zone 2 endurance run along N Livermore Avenue out and back from the Hawthorn Suites in Livermore.
Submitted by Rob on Mon, 2008-06-09 16:15.
Date: 2008-05-28 09:36Distance: 8.88Elapsed Time: 01h02m39sPace: 7:03.310Average Heart Rate: 154bpmMaximum Heart Rate: 189bpmGPS Data: Notes: Ran a 30 minute Time Trial to determine my current Lactate threshold. 15' Warm Up. The run felt hard, but I think I could push a little harder a little earlier.
Submitted by Rob on Thu, 2008-05-29 14:02.
Date: 2008-05-19 21:22Distance: 2.41Elapsed Time: 00h15m00sPace: 6:13.444Average Heart Rate: 146bpmMaximum Heart Rate: 156bpmGPS Data: Notes: A short run in my neighbourhood to stretch my legs out.
Submitted by Rob on Thu, 2008-05-29 14:00.
Date: 2008-05-21 15:45Distance: 2.46Elapsed Time: 00h16m30sPace: 6:42.439Average Heart Rate: 143bpmMaximum Heart Rate: 163bpmGPS Data: Notes: Ran 4x30" Strides in a local park.
Submitted by Rob on Thu, 2008-05-29 13:57.
Date: 2008-05-26 09:32Distance: 8.3Elapsed Time: 01h03m13sPace: 7:36.988Average Heart Rate: 154bpmMaximum Heart Rate: 193bpmGPS Data: Notes: Just a trail run at SFU. Kept heart rate in zone 2 and pushed to low zone 4 on the uphills.  |
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