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Burnaby Running Room Group Run
Submitted by Rob on Mon, 2009-10-19 05:27.
Date: 
2009-10-18 08:36
Distance: 
7.81
Elapsed Time: 
00h51m46s
Pace: 
6:37.695
Average Heart Rate: 
144bpm
Maximum Heart Rate: 
170bpm
GPS 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.

»
Planning the 2010 season.
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.

»
Trail Run at SFU
Submitted by Rob on Mon, 2008-06-16 13:50.
Date: 
2008-06-09 09:35
Distance: 
6.87
Elapsed Time: 
00h51m29s
Pace: 
7:29.636
Average Heart Rate: 
145bpm
Maximum Heart Rate: 
159bpm
GPS Data: 
Notes: 

Just a casual run through the trails at SFU. The weather was wet and chilly but very fun in the mud!

»
Brick Run
Submitted by Rob on Fri, 2008-06-13 16:07.
Date: 
2008-06-08 22:04
Distance: 
3.16
Elapsed Time: 
00h20m05s
Pace: 
6:21.329
Average Heart Rate: 
147bpm
Maximum Heart Rate: 
158bpm
GPS Data: 
Notes: 

Just a quick 20 minute run after a 60 minute ride.

»
30 Minute Time Trial at Sycamore Grove in California
Submitted by Rob on Thu, 2008-06-12 16:04.
Date: 
2008-06-05 17:49
Distance: 
9.3
Elapsed Time: 
01h01m01s
Pace: 
6:33.655
Average Heart Rate: 
155bpm
Maximum Heart Rate: 
180bpm
GPS 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.

»
N Livermore Road
Submitted by Rob on Wed, 2008-06-11 16:15.
Date: 
2008-06-03 17:10
Distance: 
4.55
Elapsed Time: 
00h34m42s
Pace: 
7:37.582
Average Heart Rate: 
141bpm
Maximum Heart Rate: 
161bpm
GPS Data: 
Notes: 

Just a relaxed Zone 2 endurance run along N Livermore Avenue out and back from the Hawthorn Suites in Livermore.

»
Lactate Threshold Test (30 Min TT) at SFU
Submitted by Rob on Mon, 2008-06-09 16:15.
Date: 
2008-05-28 09:36
Distance: 
8.88
Elapsed Time: 
01h02m39s
Pace: 
7:03.310
Average Heart Rate: 
154bpm
Maximum Heart Rate: 
189bpm
GPS Data: 
Notes: 

Ran a 30 minute Time Trial to determine my current Lactate threshold.

15' Warm Up.
3x20" Dashes
30' Steady. Ran at maximum sustainable pace for 30'. Measured average heart rate over last 20' to determine LT.
1' Walk
15' Cool down run.

The run felt hard, but I think I could push a little harder a little earlier.

»
Short Run in the Neighbourhood
Submitted by Rob on Thu, 2008-05-29 14:02.
Date: 
2008-05-19 21:22
Distance: 
2.41
Elapsed Time: 
00h15m00s
Pace: 
6:13.444
Average Heart Rate: 
146bpm
Maximum Heart Rate: 
156bpm
GPS Data: 
Notes: 

A short run in my neighbourhood to stretch my legs out.

»
Strides in my neighbourhood.
Submitted by Rob on Thu, 2008-05-29 14:00.
Date: 
2008-05-21 15:45
Distance: 
2.46
Elapsed Time: 
00h16m30s
Pace: 
6:42.439
Average Heart Rate: 
143bpm
Maximum Heart Rate: 
163bpm
GPS Data: 
Notes: 

Ran 4x30" Strides in a local park.

»
Trail Run at SFU
Submitted by Rob on Thu, 2008-05-29 13:57.
Date: 
2008-05-26 09:32
Distance: 
8.3
Elapsed Time: 
01h03m13s
Pace: 
7:36.988
Average Heart Rate: 
154bpm
Maximum Heart Rate: 
193bpm
GPS 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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