2009 Wrapup

2009 Total Number of Activities in past 365 Days:

Count: 209 Activities
Distance: 2,171.76 km
Time: 203:12:40 h:m:s
Elevation Gain: 53,421 m
Avg Speed: 10.7 km/h
Avg HR: --
Avg Run Cadence: --
Avg Bike Cadence: --
Calories: 157,398 C
Avg Distance: 10.39 km
Avg Time: 00:58:20 h:m:s
Max Speed: 61.2 km/h
_______
Running:
Count: 153 Activities
Distance: 1,293.27 km
Time: 124:16:11 h:m:s
Elevation Gain: 28,166 m
Avg Speed: 10.4 km/h
Calories: 104,931 C
Avg Distance: 8.45 km
Avg Time: 00:48:43 h:m:s
______
Biking:
Count: 56 Activities
Distance: 878.49 km
Time: 78:56:28 h:m:s
Elevation Gain: 25,255 m
Avg Speed: 11.1 km/h
Avg HR: --
Avg Run Cadence: --
Avg Bike Cadence: --
Calories: 52,466 C
Avg Distance: 15.69 km
Avg Time: 01:24:34 h:m:s
Max Speed: 61.2 km/h
_____
All Activities (since Feb 2005):
Count: 807 Activities
Distance: 11,161.28 km
Time: 877:16:44 h:m:s
Elevation Gain: 239,369 m
Avg Speed: 12.7 km/h
Avg HR: 153 bpm
Avg Run Cadence: --
Avg Bike Cadence: --
Calories: 768,906 C
Avg Distance: 13.83 km
Avg Time: 01:05:13 h:m:s
______
By Year:
2005- 118
2006- 164
2007- 97
2008- 219
2009- 209...
_______
2009:
Count: 209 Activities
Distance: 2,171.76 km
Time: 203:12:40 h:m:s

Garmin Connect - Activity Details for 2009- Run 143 Indoor 4 10 K

Garmin Connect - Activity Details for 2009- Run 143 Indoor 4 10 K

Garmin Connect - Activity Details for 2009- Run 141 St. Andrews Triangle 279

Garmin Connect - Activity Details for 2009- Run 141 St. Andrews Triangle 279

sooo warm out today!

yesterday ran 1 hour inside on treadmill... but today, what a beautiful day! 10 Km Triangle 279

need to go visit verne

Garmin Connect - Activity Details for 2009- Run 139 St. Andrews Triangle 278

Garmin Connect - Activity Details for 2009- Run 139 St. Andrews Triangle 278

maybe minus 20.. need to get the thermal tights out

Garmin Connect - Activity Details for 2009- Run 138

Garmin Connect - Activity Details for 2009- Run 138

so cold out.. didn't have another minus 20 run in me tonight.. came home from work exhausted and hit the couch for a solid hour.. then 1 hour run.. 20 minute walk, 15 minute cycle, then about 15 minutes of yoga...

rotator cuff still sore in up dawg and what not.. still sore after 20 minute sauna soak as well.. 2 weeks now

tomorrow last day of work before vacation.. next week, going to jump it up from 30 Km this week to 50 KM

Garmin Connect - Activity Details for 2009- Run 135 St. Andrews Triangle 275

Garmin Connect - Activity Details for 2009- Run 135 St. Andrews Triangle 275

engage abs.. 30 Km this week.. 55:44, 56:47, 56:17

Garmin Connect - Activity Details for 2009- Run 134 St. Andrews Triangle 274

Garmin Connect - Activity Details for 2009- Run 134 St. Andrews Triangle 274

Garmin Connect - Activity Details for 2009- Run 134 St. Andrews Triangle 274

Garmin Connect - Activity Details for 2009- Run 134 St. Andrews Triangle 274

what a great night for a run.. keeping ABS engaged takes some pressure off left peronius..
ABS engage.. engage engage engage engage re-engage engage engage re-engage engage engage engage engage

Rotator cuff :(

oww.. rotator cuff injury.. monday morning after doing a chest workout .. i think the flys are the thing that aggravates that shoulder..

been resting it all week.. from what I read, it isn't too bad an injury, meaning at least I didn't hurt it too badly, but it's still sore

barely ran at all this week, so busy with work.. might try to sneak in 10 K right after work tomorrow so i can still make sunbury shores opening at 5.. tricky stuff

need to run on weekend, get wharf out of lake, and clean up insulation under Chateau

ripple fitness

www.ripplefitness.ca

it's official!

food tracker for a week

1. Monday: Breakfast:
2 egg omelette with a bit of cheese
slice toast with yogurt spread 2%
coffee- large w cream
second coffeee
Break: banana &muffin
Lunch:potato, 1 1/2 cup chicken stir-fry & pear
3 pm: Banana
4 pm chicken leg
6 pm. 2 bowls soup
late night 1 beer & 1 cup cashews
50 minute back workout/ 30 minute 5 km run/ 20 minutes on elliptical


2. Tuesday Breakfast: 2 slices cantelope, 1 slice bread with yogurt spread
Break: Muffin & 1 coffee
Lunch: large bowl soup & red pear
break: rice cripsie square thingy
4 pm slice bread with cheese and yogurt spread
6 pm. large piece of haddock with 1 large potato/ onion hash.. slice bread with yogurt spread
7 small clementine oranges
(had a headache)
10 km run

Garmin Connect - Activity Details for 2009- Run 122 St. Stephen Loop

Garmin Connect - Activity Details for 2009- Run 122 St. Stephen Loop

Killer Week & Bring on November!

PAST 30 DAYS: 27 Activities
Distance: 263.25 km
Time: 26:04:19 h:m:s
Elevation Gain: 3,419 m
Avg Speed: 10.1 km/h
Calories: 20,014 C
Avg Distance: 9.75 km
Avg Time: 00:57:56 h:m:s
Max Speed: 45.6 km/h
----------------
Above is my Garmin Report for last 30 days. Keeping in mind I have a few double run days because of PhysEd. Just for running, my count was 20 Activities/ Distance: 146.25 km/ Time:13:43:53 h:m:s
----------------
Below is my schedule from this past week:

Sunday Night: 5 K RUN & Chest Workout
Monday: 3 K RUN, 10 K RUN and Back Workout
Tuesday: 3K Run, 10 K Run & Shoulder Workout
Wednesday: OFF: (visiting friends)
Thursday: 10 K Run
Friday: 3 K Run, 10 K Run and Arms
Saturday: Mountain Bike 2 Hours
Sunday: Mountain Bike 2 Hours.. Will go do chest later

Weekly Totals: This past week:
Time 09:18:15 h:m:s/ Distance 105.93 km..
Distance Breakdown: Bike(24.60 km)+(31.77 km)= 56.37 km on Bike and 50 K run..

I also did yoga on Tuesday for an hour and Biked on Wednesday for an Hour, both at school..

Garmin Connect - Activity Details for 2009 Run 108 St. Andrews Triangle 263

Garmin Connect - Activity Details for 2009 Run 108 St. Andrews Triangle 263

still very tight in calf on outside half way up.. turning that left toe in and landing on outside of foot.. need to rectify this if i am to seriously increase mileage
hey verne!

1000 garmin uploads

recently, i hit 1000 garmin uploads.. i first got my garmin in 2005, february i believe.... the only time i did not have it was for the months of september- january of 2007, when i was in turkey and cooked my watch...this is counting, bike, mountain bike and running.... totals so far:
--------------------------
Count: 1,016 Activities
Distance: 13,653.25 km
Time: 1061:53:04 h:m:s
Elevation Gain: 201,372 m
Avg Speed: 12.9 km/h
Avg HR: 154 bpm
Avg Run Cadence: --
Avg Bike Cadence: --
Calories: 934,427 C
Avg Distance: 13.44 km
Avg Time: 01:02:42 h:m
-------------------------

Garmin Connect - Activity Details for 2009-- Bike 41 Bikefest Intermediate Ride Saturday pm

Garmin Connect - Activity Details for 2009-- Bike 41 Bikefest Intermediate Ride Saturday pm

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MY 1000th Garmin Upload!
since Feb 2005.. not counting all the data I lost from 3 months in 2008 when I was in Istanbul!

BIke 38- Off Kilter

Garmin Connect - Activity Details for Untitled

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Garmin Connect - Activity Details for Untitled

Garmin Connect - Activity Details for Untitled

good run .. stress buster.. first run in pants this season

new sites

www.gumushels.com
www.ripplefitness.ca

Garmin Connect - Activity Details for 2009- Run 91 St. Andrews Triangle 254

Garmin Connect - Activity Details for 2009- Run 91 St. Andrews Triangle 254

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A good run in the rain on a Saturday night.. came home for nachos but didn't have many chips.. left foot still not 100%.. maybe 99% BUT not 100.. jeez

Garmin Connect - Activity Details for 2009- Run 88 St. Andrews Triangle

Garmin Connect - Activity Details for 2009- Run 88 St. Andrews Triangle

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First Triangle 10 K since July

Garmin Connect - Activity Details for 2009- Bike 36 Off Kilter Sunday Morning Ride

Garmin Connect - Activity Details for 2009- Bike 36 Off Kilter Sunday Morning Ride

Ripple Fitness

Ripple Fitness

"Add This" is cool

so, I had gotten away from my blog but it is so easy now to get motivated since it isn't such a hassel to update my running blog with my Garmin info.. cool, and now I can link it to twitter.. hmmm, very interesting
hey verne!
and safari doens't work well with Garmin Connect if anybody cares.. use firefox.. it's way better

sometime soon I will hit 1000 activities

Count: 913 Activities
Distance: 11,549.58 km
Time: 891:27:53 h:m:s
Elevation Gain: 153,491 m
Avg Speed: 13.0 km/h
Avg HR: 154 bpm
Avg Run Cadence: --
Avg Bike Cadence: --
Calories: 791,969 C

that's runs and biking since like 2005:


if it was 11549.58 miles it would be the distance from Halifax to Perth, Australia..

COORDINATES +
TOTAL DISTANCE
Halifax, CA -63.6000
44.6500
Perth, AS 115.8333
-31.9333
Miles: 11549.58
Kilometers: 18586.75
Bearing: SE
http://www.mapcrow.info/Distance_between_Halifax_CA_and_Perth_AS.html

sometime soon I will hot 1000 activities

Count: 913 Activities
Distance: 11,549.58 km
Time: 891:27:53 h:m:s
Elevation Gain: 153,491 m
Avg Speed: 13.0 km/h
Avg HR: 154 bpm
Avg Run Cadence: --
Avg Bike Cadence: --
Calories: 791,969 C

that's runs and biking since like 2005

Garmin Connect - Activity Details for 2009- Run 86 Town Loop

Garmin Connect - Activity Details for 2009- Run 86 Town Loop

Late Friday night run.. The right heel is still tight but it doesnt hurt. I need to spend some more time focusing on doing yoga and really stretching it out or it isnt going to get any better...




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Garmin Connect - Activity Details for Untitled

Garmin Connect - Activity Details for Untitled

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Garmin Connect - Activity Details for 2009- Run 83 Town Loop

Garmin Connect - Activity Details for 2009- Run 83 Town Loop

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back running about 20 KM per week

terry fox run 2009

second place behind young tanner
http://connect.garmin.com/feed/rss/activities?feedname=Garmin Connect - gumushel&owner=gumushel

feels good

Visit Feels Good

BACK from INJURY

Count:
5 activities
Distance:
49.34 km
Time:
04:40:09 hh:mm:ss
Elevation Gain:
1,542 m
Avg Speed:

10.6 km/h

50 KM this week! feels good! didnt bike much tho

feed://connect.garmin.com/feed/rss/activities?feedname=Garmin%20Connect%20-%20gumushel&owner=gumushel

ROAD BIKE 2

YEAH.. OLUT ON THE ROAD BIKE TODAY..

back in black

ran 5 K before 2 hour bike
Off Kilter ride

2009- Run 57 99.9 % injury free

town loop .. ran with tyler after chest (pressing 4 plates first 4 sets) workout then biked out to lake to put groceries away.. foot only complained ever so mildly towards end of run... ready for a triangle loop soon!... biked yesterday w my friend from overseas and she crashed in the puddle.. good reason to fire up stove.. what a beautiful, beautiful girl.. amazing

St. Andrews Trail Map

Link to st. andrews trail map

Gerald: your link is above.

ran home from the gym

quick pace.. foot still isn't 100% :(

foot

still not better.... lifting weights like crazy but getting a gut!!
i'm losing my mind.. 5 weeks now?

Perionius Brevis

Inflammation or rupture of the tendon of Peroneus Brevis

What is the Peroneus Brevis tendon?
The tendon of the Peroneus Brevis muscle helps you go up on your toes (plantar flexion) and also pulls the outside of the foot upwards (eversion). Its tendon attaches to the fifth metatarsal on the outside of the foot. This muscle can get very tight in runners especially those who run a lot on roads.
Symptoms
The symptoms generally are pain at the point of attachment to the foot.
What can the athlete do?
Apply ice and rest.
Gently stretch the muscle if this does not produce pain.
See a sports injury professional.
What can a specialist do?
Prescribe anti-inflammatory medication (such as ibuprofen)
Use ultrasound or laser treatment.
Apply a plaster cast if necessary

The Peroneus Brevis muscle with inflammation of it's attachment to the foot.

still injured

well, it's been nearly 5 weeks, maybe 6 now and i'm growing very restless! I'm so glad I have weightlifting to fall back on, otherwise, i'd be climbing the walls..... but my foot doesn't really seem to be getting better. i'll go see early again this coming friday....

2009- Mountain Bike 1

http://trail.motionbased.com/trail/invitation/email/accept.mb?senderPk.pkValue=2459&unitSystemPkValue=2&episodePk.pkValue=8223139

20 miles home from work in big headwind

foot still sore

injury sucks

well, it was off to see Earle Burrows last Friday. He said I have a deep tissue bruise pretty much and related the injury to that imbalance in the hip. he gave me some exercises to do and taped my foot.. i will try it tomorrow, ie running with the tape and see how it goes.. On a positive note, I lifted 225 tonight during chest workout! that's 4 plates! most I've ever done!

fun run 8

well, fun run was not so fun... first time running in a week and foot hurt worse than ever.. need new biking shoes and running shoes. also need to go see Earle Burrows. he'll fix me up

Mtn Bike 7

foot still sore

Summary Data
Total Time (h:m:s) 2:02:26 22:12 pace
Moving Time (h:m:s) 0:56:04 10:10 pace
Distance (mi ) 5.51
Moving Speed (mph) 5.9 avg. 25.0 max.
Elevation Gain (ft) +1,760 / -1,687

Elevation Change Total (ft)
Total Elevation 3,447
Elevation Gain 1,760
Elevation Loss 1,687
Net Elevation Change 73

Vertical Speed Average ( ft/min) Maximum (ft/min)
Ascent 31.4 378.5
Descent -30.1 -378.5

Grade Average (%) Maximum (%)
Overall Grade 0.3 --
Ascent Grade 17.7 91.4
Descent Grade -14.3 -568.3
Relevant Data
Start Elevation (ft): 133
Finish Elevation (ft): 205
Min. Elevation (ft): 116
Max. Elevation (ft): 565
Elevation Source: GPS Unit Elevation

fun run 7

terrible weather.. only 1 other runner, a guy named mike

Total Time (h:m:s) 0:29:54 9:36 pace
Moving Time (h:m:s) 0:29:53 9:36 pace
Distance (mi ) 3.11
Moving Speed (mph) 6.2 avg. 8.4 max.
Elevation Gain (ft) +580 / -560

yesterday, did 6 miles very slowly... it was day 1 of Verne's get you ass in shape for a 3:30 marathon in freddy workout plan!

i dunno if I have the legs for it, but anyways, i said i would try.. tonight was supposed to be a 44 minute 10 KM.. I've never run that fast in training before... tonight was fun run, so I couldnt do it tonight but i am going to give it a shot tomorrow night...

the ony Issue is my left foot which is sore and has been since last friday's 20 miler.. it is sore about halfway up the foot on the outside edge, almost like a bone spur or something.. it hurts about a 3 or 4 on a scale of 10 and hurts the entire run.. the only time it seems to let up is when I extend my stride, as I did last night.. I'm guessing maybe the LSD and tighter legs has me running without extending that left leg and this shorter choppier stride is causing that left foot to turn in.. the inturn as it were is causing stress in the middle of that left foot... if it doesnt feel good after a good stretch tomorrow, i'm going to just rest a few days.. last night's easy run was so easy it took over an hour.. first time i've doen that since a wayyy back
i just dont know if i can run 10 KM in 44 minutes!
good thing about lifting weights and triaining, it;s no prob when you get injured, just do something else!

2009- Run 54

Summary Data
Total Time (h:m:s) 1:02:49 10:03 pace
Moving Time (h:m:s) 1:02:03 9:56 pace
Distance (mi ) 6.24
Moving Speed (mph) 6.0 avg. 13.2 max.
Elevation Gain (ft) +1,202 / -1,197

ran deliberately easy for verne, but left foot still sore on the outside.. maybe it's from not extending enough during stride.. too choppy means turnover not smooth.. anyways, it "hurt" the whole run.. about a 3 on a 10 scale pain chart.. more than simply an annoyance however..

i dunno if i have logged enough speed to tackle this amazing plan verne made me.. he seems to think so.. will see..

tomorrow is a BIG TEST.. all out ..
gonna go lay down and think about it

had a very pleasant interview tonight about the fathers day run.. hopefully, i remembered to mention everyone ..
must check and see how mike made out!

09 bike

bike
2009- Bike 6 Mtn Mountain Biking Apr 16, 2009 Saint Andrews 0:16:30 2.69 9.8 06:08 369 --
2009- Bike 5~ Mtn Mountain Biking Apr 10, 2009 Saint Andrews 0:53:59 11.27 12.5 04:47 878 --
2009- Bike 4~ Mtn Mountain Biking Apr 9, 2009 Saint Andrews 0:15:50 3.23 12.3 04:53 582 --
2009- Bike 3 Mountain Biking Mar 29, 2009 Saint Andrews 0:50:28 10.78 12.8 04:40 839 --
2009- Mountain Bike 2 Mountain Biking Mar 21, 2009 Saint Andrews 0:56:05 8.40 9.0 06:40 788 --
2009- Mountain Bike 1 Mountain Biking Mar 7, 2009 Saint Andrews 0:39:10 5.25 8.0 07:27 782 --

so, by incorporating the above graph of biking into the total mileage graph below.. i shoudl be able to get a running mileage graph the old fashioned way (with graph paper)

trying to get a weekly mileage graph for verne

the graph includes biking..

Week NameDist Time Elev GainElev LossSpeedPace
16:4/13/09 4 52.69 8:09:01 7,170 7,145 6.8 08:45
15:4/6/09 5 47.75 8:28:33 7,551 7,530 5.8 10:23
14:3/30/09 4 31.34 5:00:59 5,387 5,340 6.0 09:55
13:3/23/09 5 36.33 5:00:31 5,308 5,377 7.2 08:19
12:3/16/09 7 42.22 6:29:13 7,196 7,372 6.4 09:20
11:3/9/09 3 15.33 2:21:37 2,850 2,798 6.4 09:19
10:3/2/09 4 20.74 3:00:01 3,315 3,318 7.0 08:36
8:2/16/09 4 31.67 4:42:46 5,335 5,496 6.9 08:43
7:2/9/09 3 32.21 5:04:41 4,630 4,662 6.7 08:58
6:2/2/09 2 12.41 1:49:03 1,976 2,019 6.8 08:46
5:1/26/09 4 31.46 4:36:21 4,247 4,288 6.8 08:45
4:1/19/09 4 22.32 3:18:42 3,091 3,003 6.8 08:52
3:1/12/09 2 12.20 1:48:53 2,083 2,126 6.7 08:55
2:1/5/09 4 31.76 4:47:59 5,166 5,288 6.7 08:53
1:12/29/08 2 12.38 1:45:21 1,918 1,921 7.1 08:29
52:12/22/08 4 22.08 3:06:45 3,283 3,329 7.1 08:26
51:12/15/08 6 21.83 3:58:50 3,211 3,217 6.3 09:34
50:12/8/08 4 15.17 2:08:23 2,402 2,460 7.1 08:26
49:12/1/08 5 31.22 4:30:33 5,846 5,890 6.9 08:39
48:11/24/08 1 6.22 0:56:08 1,153 1,200 6.7 09:01
total year 77 529.33 81:04:21 83,118 83,779 6.7 08:57

Bike 6

stopped at wheaton lake to visit verne!!
first long bike on the Cannondale Fatty

20 miler.. run home from work LSD 17

1.00 00:09:51 238 104 2.6 6.0 9.0
Click to Zoom to Section (Same as clicking on row) 2.00 00:09:33 139 267 -2.4 6.6 11.1
Click to Zoom to Section (Same as clicking on row) 3.00 00:09:28 202 112 1.7 6.3 8.7
Click to Zoom to Section (Same as clicking on row) 4.00 00:08:48 115 162 -0.9 6.8 9.0
Click to Zoom to Section (Same as clicking on row) 5.00 00:08:48 216 296 -1.6 6.8 8.2
Click to Zoom to Section (Same as clicking on row) 6.00 00:11:17 284 180 1.9 5.4 7.4
Click to Zoom to Section (Same as clicking on row) 7.00 00:09:38 175 191 1.6 6.4 7.8
Click to Zoom to Section (Same as clicking on row) 8.00 00:09:24 173 200 -0.6 6.4 7.7
Click to Zoom to Section (Same as clicking on row) 9.00 00:09:41 233 237 -0.1 6.2 8.4
Click to Zoom to Section (Same as clicking on row) 10.00 00:09:36 194 214 -0.4 6.2 8.3
Click to Zoom to Section (Same as clicking on row) 11.00 00:09:52 197 139 1.1 6.1 8.2
Click to Zoom to Section (Same as clicking on row) 12.00 00:09:36 186 144 0.8 6.2 8.7
Click to Zoom to Section (Same as clicking on row) 13.00 00:11:42 170 186 -0.3 5.5 9.2
Click to Zoom to Section (Same as clicking on row) 14.00 00:09:31 115 139 -0.5 6.3 9.1
Click to Zoom to Section (Same as clicking on row) 15.00 00:09:43 191 169 0.4 6.2 8.6
Click to Zoom to Section (Same as clicking on row) 16.00 00:09:37 186 128 1.1 6.2 8.1
Click to Zoom to Section (Same as clicking on row) 17.00 00:10:05 180 175 0.1 5.9 8.1
Click to Zoom to Section (Same as clicking on row) 18.00 00:09:17 144 218 -1.4 6.5 9.1
Click to Zoom to Section (Same as clicking on row) 19.00 00:11:59 117 202 -1.4 6.4 8.6
Click to Zoom to Section (Same as clicking on row) 19.78 00:07:40 87 104 -0.4 6.2 7.3

mtn bike 5- 2009

blew chain up.. did arms with tyler.. coasted home

run 52- 6 miles

6 miles after shoulders.. 3 hours at gym

New York City Marathon

Just entered the Lottery.. Nov. 1 2009

Run 50~ 20 miles~ LSD 16

3:16:25...
Dist Duration Ascent Desc Grade A Spd M Spd
1.00 00:09:12 139 144 -0.1 6.8 9.0
2.00 00:09:33 205 170 0.7 6.3 11.5
3.00 00:10:15 185 126 1.1 5.8 9.4
4.00 00:09:31 144 147 -0.1 6.3 10.0
5.00 00:09:55 120 191 -1.4 6.0 7.8
6.00 00:09:27 153 153 0.0 6.4 9.1
7.00 00:11:16 178 162 1.1 5.6 9.7
8.00 00:09:02 189 259 -1.3 6.8 10.0
9.00 00:09:16 156 151 0.1 6.5 8.6
10.00 00:09:16 255 156 1.9 6.5 8.7
11.00 00:09:27 224 166 1.0 6.3 8.7
12.00 00:09:14 177 144 0.6 6.5 8.4
13.00 00:11:54 161 164 -0.1 5.1 8.0
14.00 00:09:26 101 120 -0.4 6.4 8.4
15.00 00:08:58 107 161 -1.0 6.7 8.4
16.00 00:10:37 164 121 0.8 5.9 8.0
17.00 00:09:49 145 147 -0.0 6.1 7.6
18.00 00:10:05 188 132 1.0 6.0 11.3
19.00 00:09:28 132 248 -2.2 6.3 8.7
20.00 00:09:02 211 244 -0.6 6.7 8.6
20.16 00:01:35 16 58 -5.0 6.1 6.

miss fatty..

Run 48_ INTERVAL TRAINING

yikes! well, back to the intervals.. need to up the speed if I am going to drop this extra weight. I'm now 170 plus or minus a couple it seems but right about 170.. still lifting weights 4 days a week.. last night did 6 miles, then chest workout, tonight, 10 miles intervals then back... the intervals are tough.. i think i missed a couple laps.. so tough to remember each time to click the lap button.. going to make mondays an interval workout for April..

Total Time (h:m:s) 1:34:01 9:22 pace
Moving Time (h:m:s) 1:31:58 9:10 pace
Distance (mi ) 10.03
Moving Speed (mph) 6.5 avg. 10.3 max.
Elevation Gain (ft) +1,996 / -1,979

Lap(#)Time(m:s)Distance(mi )M Spd(mph) Energy(Cal)
1 8:15 0.85 6.9 115~ Algonquin to Doons
2 4:34 0.55 8.4 76~ return speed
3 5:37 0.56 7.7 73~ ALG. to Doon
4 4:33 0.55 8.4 76~ return
5 5:31 0.55 7.3 72~ A to doon
6 4:32 0.55 9.6 75~ return
7 5:34 0.58 9.2 80~ A to D
8 2:07 0.07 5.6 9 REST to RECOVERY
9 4:22 0.55 9.6 73 ~ return
10 6:18 0.58 9.4 79 ~ recover
11 4:22 0.56 9.3 73~ return
12 5:47 0.57 8.8 76~ recover
13 4:21 0.55 9.7 73 ~ return
14 27:59 2.94 9.7 408~Recovery and around town

so 6 interval times were
1. 4:34
2. 4:33
3. 4:32
4. 4:22
5. 4:22
6. 4:21
~sweet~ tomorrow fun run, wednesday off thursday LSD 20 miler (woo hoo)
Weather
Equipment


Summary Data
Total Time (h:m:s) 1:34:01 9:22 pace
Moving Time (h:m:s) 1:31:58 9:10 pace
Distance (mi ) 10.03
Moving Speed (mph) 6.5 avg. 10.3 max.
Elevation Gain (ft) +1,996 / -1,979

GPS Signal Quality Good GPS Unit Elevation

tough slog on a monday...

Time Data Total % of Total
Total Time 1:34:01 100.0
Moving Time 1:31:58 97.8
Ascent 0:38:20 40.8
Descent 0:38:20 40.8
Flat 0:15:18 16.3
Stopped Time 0:02:02 2.2
# of MB Stops 2 --
Relevant Data
Start Time: Apr 6, 2009 4:25:21 PM
Finish Time: Apr 6, 2009 5:59:22 PM
Time Zone: Atlantic (Canada)

Distance Data Total (mi ) % of Total
Distance 10.03 100
Ascent 4.29 42.8
Descent 4.12 41.1
Flat 1.61 16.1

Speed Data Average (mph) Maximum (mph)
Overall Speed 6.4 --
Moving Speed 6.5 10.3
Ascent 6.7 10.3
Descent 6.4 9.7
Flat 6.3 9.8

Pace Data Average ( m:s ) Best (m:s)
Overall Pace 9:22 --
Moving Pace 9:10 5:48
Ascent 8:55 5:48
Descent 9:18 6:10
Flat 9:34 6:0

graph of march mileage

last night did 6 miles.. going to do intervals today instead of LSD 9

lsd 14 ~ 13 miles

2 hours
to the old tuna plant and back.. starting to get close to shorts weather!

2009- Run 44 LSD 14~ 9 miler

9 miles in the rain and sleet.. and windy.. jeez!
run run run
Summary Data
Total Time (h:m:s) 1:25:55 9:21 pace
Moving Time (h:m:s) 1:25:37 9:20 pace
Distance (mi ) 9.17
Moving Speed (mph) 6.4 avg. 11.0 max.
Elevation Gain (ft) +1,768 / -1,765

run 43 ~6 miles

tough to run after 10 miles on mountain bike, then chest workout
Summary Data
Total Time (h:m:s) 0:56:13 9:03 pace
Moving Time (h:m:s) 0:56:12 9:03 pace
Distance (mi ) 6.21
Moving Speed (mph) 6.6 avg. 12.2 max.
Elevation Gain (ft) +1,093 / -1,096
after all that couldnt sleep, now basment flooded! damn

Bike 3

Bike 3 ~ 1 hour 10 miles

Had a nice chat with Jeff after! He has some big plans for his Mountain Bike festival this fall! Very exciting stuff!

Last week, logged one hour on the mountain bike and 4 runs.. 6+3+3+13=25

I forget exactly why Monday's run was only 3 miles instead of 9.. I think I was feeling a twinge of the splints, but felt pretty close to awesome on Thursday's LSD...

This week, the plan is for 30 miles, which will be the same as last week, only tomorrow's run needs to be 9 miles.. if it isn't I'll have to make up the difference on Thursday..

sun-6/chest + mon- 9 +tue 3/back+ wed.off/shoulders+ thurs 12-20+ friday arms.. sat/bike

LSD 13 Run 42

1/2 marathon tonight in about 2 hours..
Summary Data
Total Time (h:m:s) 2:03:09 9:21 pace
Moving Time (h:m:s) 2:01:23 9:13 pace
Distance (mi ) 13.15
Moving Speed (mph) 6.5 avg. 10.8 max.
Elevation Gain (ft) +2,499 / -2,526
This week:
sunday 6
monday 3
tuesday 3
wed off
thursday 13
I forget why i only did 3 on monday.. oh yes, shins were hurting a bit! needed that day off yesterday.. going to try and open up wednesdays for visiting friends and thier kids
26 miles so far this week.. maye a 4 miler tomorrow for 30? will see? definately going to do ARMS! lol

2009- Mountain Bike 2

biked around town..
golf course road, subdivision.. cemetery road, down to trussel.. tough going in the snow and lack of trails in places.. what a travesty, but still a great ride!.. did a few headers over the handlebars when the front tire broke through the snow!
Summary Data
Total Time (h:m:s) 1:03:17 7:31 pace
Moving Time (h:m:s) 0:56:05 6:40 pace
Distance (mi ) 8.40
Moving Speed (mph) 9.0 avg. 26.9 max.
Elevation Gain (ft) +788 / -864

mountain bike.. need a warm vest

2009- Run 38

3 miles on friday night after ARMS workout!
felt great!
Summary Data
Total Time (h:m:s) 0:27:45 9:06 pace
Moving Time (h:m:s) 0:26:58 8:51 pace
Distance (mi ) 3.04
Moving Speed (mph) 6.8 avg. 10.0 max.
Elevation Gain (ft) +576 / -569

run 37- 6 miles

the 6 miles in st. stephen is a bit quicker paced than st. andrews... only 1 hill.. on schedule for the week!
Summary Data
Total Time (h:m:s) 0:57:29 9:14 pace
Moving Time (h:m:s) 0:56:54 9:09 pace
Distance (mi ) 6.21
Moving Speed (mph) 6.6 avg. 11.8 max.
Elevation Gain (ft) +1,135 / -1,198

Temperature (°F) 47.3°F avg. 48.2°F high
Wind Speed ( mph) SW 6.3 avg. SW 6.9 max.

GPS Signal Quality Excellent
(forgot to turn off watch right away.. it was closer to 54 minutes actually)
tomorrow ARMS & YOGA

run 36 - 6 miler

yesterday was fun run 2.. had one girl run with me and 3 in lead group.. heard they ran into a couple more .. cool!
then meeting.. then back to gym for back workout
then today was shoulders, and after a 6 miler.. shure is tougher running after lifting..

tomorrow gonna do a 6 miler in st. stephen, then late night meetings, no gym, and friday no run and ARMS!
yeah!

run 34~ 9 miles

:)

Run 32 & Run 33

wow.. am I ever having trouble with my garmin! funny, i almost dont want to run without it and yet... but oh well.. on Friday night, I did a town loop.. then on Saturday morning I ran in the St. PADDY's Day Shuffle in Saint John. My time was 25:56 I think. I just ran easy and chatted. I ran a bit with Craig Wilson. I'll have to add him on FB.. nice chap!
Then, Saturday it was off to Kingston to visit my friends Matty & Kristen and their new baby Sophie... It was a wonderfl weekend without much training... Today, Monday, I've had the day off because of a Doctor's appt in Saint JOhn this morning.. Today, I'll run either, 6 or 9 and do chest.. tomorrow will be 3 and back, wednesday will be 6 and shoulders, thursday, 6 miles only because I have to work late in St. Stephen, then Friday will be 3 or 6 and arms..

need to adjust diet, gaining weight..

last week was... 6+3+6+3+3 for 21 miles running and 1, 5 mile bike ride.. 4 weight workouts
..
this week's plan.. 9+3+6+6+6 = 30... haven't done a long run since February 21.. 4 weeks.. yikes! and nowhere to fit one in this week.. next week, will just go out and hammer out a 20 miler on the 26th.. not well planned but that's the way the cookie will crumble

run 31 St. Stephen Loop

6 miles.. 50 minutes

last night 3 miles.. but behind for tomorrow.. might have to skip long run... yeesh!

Run 29

6 miles triangle ... AFTER doing back workout.. holy wow! what a different feeling running after lifting.. first time i've ever done that... it was totally different. The start was so gentle it was almost flighty but after 20 minutes I started to bonk in the sense that things tweeked and were complianing that dont normally complain... it was interesting but body says what? mental note.. go easy on the running after weights.. never more than an hour
tomorrow.. FUN RUN 1

Mountain Bike 1

So, last week, did one town loop and two triangles, 3+6+6 for 15 miles.. not a bad recovery week after being sick for a week and not running.. skipped tonights run, will run 6 tomorrow, 3 tuesday, 6 wednesday and maybe a long on thursday, depending on how I feel..
It's been quite a setback this flu! jeez louise! But the weather is warming and I was out on the new Bike once (link above) and am looking forward to logging many miles this season on the bike!



Week Dist
1:12/31/07 6.25
2:1/5/09 31.76
3:1/12/09 12.20
4:1/19/09 22.32
5:1/26/09 31.46
6:2/2/09 12.41
7:2/9/09 32.21
8:2/16/09 31.67
10:3/2/09 20.74
TOTAL: 201.02
the bike miles throw off week 10.. it should read 15

Looking at logging, 6+3+6+12 this week.. will see if work doesnt get in the way

Town Loop

Well, talk about a setback.. after the Reverse Hypothermic, not only did I not feel up to running the next day, I got myself sick! Very Sick.. I was in bed, Monday, Tuesday, Wednesday and Thursday.. Went to work on Friday, but still didnt feel very good. Stayed in all weekend, then Monday as well.. Here it is Tuesday, 10 days off! What a serious drag! Major setback on February Mileage and my 200 Plan! Oh well, these things happen I guess! It was a terrible flu however which involved mostly being stuffed up, achy and very tired! But to spend nearly a week in bed! That was just plain humbling...
Toay I did the town loop slowly and am stiff fighting with being stuffed up!
BUT, new shoes are awesome!!

Reverse Hypothermic Marathon

stayed up too late and had a few beers, but got up at 5 am and made it there on time! Ran with my friend Tracey Price- Emerson, Connie Coffin and a girl named Gina... there was only 6 of us, so these 2 guys took the lead, while I stayed back with the girls and, as it turned out, Tracey and I just ran conversation pace and talked a lot. It was a really nice morning.. If I can keep a lid on it tonight, I'll be able to break 4 hours for the 2 races...
Summary Data
Total Time (h:m:s) 2:01:37 9:09 pace
Moving Time (h:m:s) 2:00:37 9:04 pace
Distance (mi ) 13.28
Moving Speed (mph) 6.6 avg. 9.6 max.
Elevation Gain (ft) +2,197 / -2,369

Temperature (°F) 18.5°F avg. 19.4°F high
Wind Speed ( mph) WSW 12.7 avg. WSW 13.8 max.

NEW SHOES!!

2009 Run 24- 6 miles

Summary Data
Total Time (h:m:s) 0:54:28 8:45 pace
Moving Time (h:m:s) 0:54:05 8:42 pace
Distance (mi ) 6.21
Moving Speed (mph) 6.9 avg. 10.3 max.
Elevation Gain (ft) +1,075 / -1,039

Last night's run was a bit tough to start out. A bit tired after work and had a long look at the couch before heading up to gym.. Today there is a snowstorm and all the work I figured I'd get to I left at work.. I rarely put the t.v. on, but I had it on to check the status of the storm, and didn't get around to turning it off. As I sit here drinking coffee, what comes on the idiot box other than "Morning Stretches".. I'm sitting here at my computer half heartedly listening and the show's host goes into the importance of feet.. She says, "I work with lots of athletes, especially runners who go around with their feet all supported in their shoes but what these runners don't realize is the importance of setting their feet free in their dry land training".... well, let's just call this a sign that a good yoga workout is in the cards for today.. Also, going to try and go do some visiting tonight

As for this week, that makes 18 miles and run 24.. by the end of the week with the 2 half marathons on the weekend, 'll be up to run 26.. next week, I'll have to take off Monday and Tuesday, which will leave time for 3 more runs (possibly) and a hypothetical total of 29 by the end of February, which would leave me 5 runs behind the 17 runs per month plan... not bad given that I was sick again this month.. will see if I can pull it off.. The girl on TV is doing the "Alphabet" .. hand on chair, foot pointed, trace the alphabet with your foot pointed straight out in front of you.. it's all hip.. gonna try that one

2009- Run 22 LSD 10 St. Andrews Triangle 234~ 9 miles

9 miles yesterday, 3 today.. 6 tomorrow (planned) 18 + 26 should equal 42.. will see

Sunday- Chest Workout

didn't leave enough time to run.. had to go to Saint John.. tonight 9 miles, tomorrow 3, Wednesday 6, Thursday off, Friday off, Saturday 1/2 Marathon "Goofy Double", Sunday 1/2 Marathon "Hypothermic Half"...

projected mileage this week.. 18 + 26.2= 44.2

last week: 9+6+3+20= 38

Visit Verne Thursday night

Run Home

20 miles.. 3:15:15.....

Summary Data
Total Time (h:m:s) 3:15:16 9:43 pace
Moving Time (h:m:s) 3:13:46 9:39 pace
Distance (mi ) 20.07
Moving Speed (mph) 6.2 avg. 9.4 max.
Elevation Gain (ft) +2,906 / -2,936

Temperature (--) --° avg. --° high
Wind Speed ( mph) NE 14.9 avg. NE 14.9 max.

Mile Splits:
1.00.. 00:08:55
2.00.. 00:09:34
3.00.. 00:09:27
4.00.. 00:09:27
5.00.. 00:09:24
6.00.. 00:09:24
7.00.. 00:09:50
8.00.. 00:09:05
9.00.. 00:10:09
10.00.. 00:09:44
11.00.. 00:09:37
12.00.. 00:09:49
13.00.. 00:11:27
14.00.. 00:09:59
15.00.. 00:09:59
16.00.. 00:09:58
17.00.. 00:10:05
18.00.. 00:10:30
19.00.. 00:09:18
20.00.. 00:08:47
20.07.. 00:00:46

motivation..

this is me checking my blog looking for inspiration to run 20 miles home after work.. i was pumped for it but the day has sucked the wind out of my sails... i'll look on mike's page for inspiration..
:)

town loop

my next run will be my 500th Garmin Motion Based Upload.. this does not include my time in turkey..
next run.. 20 miles home from St. Stephen
tonight's run.. 3 miles in 24 minutes

20 miles from work to home...

tomorrow shoulders.. yoga.. visit
thursday LSD
Friday arms.. Gordon Gets Lost; then Valentines Day in Saint John Saturday, Appointment Sunday night, Monday off work

2009- Run 19 LSD 8 Triangle 233

Nine Miles.. still not feeling great.. did some yoga today at school. that felt good...
skipped back workout so that i can get together with the boys tomorrow

DIET: this was day 2.. eating way more than usual.. will see

run 18 - 6 miles

aargh! last week was crappy for running.. I got sick! run 17, my monday night run got shortened from 9 to 6 miles because i felt terrible and i was running late.. after i stopped running i started sweating like a dog in a car.. then I did back with the boys.. but the next morning i was stuffed up solid, right outta nowhere! by the end of Tuesday, I knew i wasn't going in on wednesday.. but it turned into a strom day anyways.. i slept most of the day, then wasnt really feeling better on thursday, but went in to teach because Friday I was off to fredericton.. I was still sick Friday after work, and spent Friday night and Saturday night home on the couch!!! OUCH! what a terrible week! I saw Verne at the rink saturday night and he suggested I was oertraining! Well, I was feeling better today, so I did 6 miles! It was also Day 1 of my new Meal Plan.. I stuck with it pretty good except I overate the nuts I bought.. Cant have nuts in the house or they disappear! Gotta go visit Verne soon!
Plan for Week: 30 miles

2009- Run 16- 6 miles

First run for Feb.. want to finish up Feb at run 32..
6 miles.. nice and easy
Summary Data
Total Time (h:m:s) 0:52:51 8:32 pace
Moving Time (h:m:s) 0:52:50 8:32 pace
Distance (mi ) 6.18
Moving Speed (mph) 7.0 avg. 9.4 max.
Elevation Gain (ft) +738 / -716..
Went back to gym to do chest.. plan for week:
sun.. 6 miles/ chest
mon .. 9 miles/ back
Tue.. sholders/ yoga
wednesday.. LSD 12 miles
thursday.. Arms/ yoga
Friday .. 3-5 miles

On Thursday night, I'm off to Fredericton for meetings at UNB.. Thus the change of plans.. also, starting to teach yoga again, so stretching is built back into schedule 3 days a week.. Mon/Wed/ Fri.. February will fly by.. soon it will be march Break!!

january wrapup

Going for a run today.. FEB 1.. 15 Runs in January is not too bad; only two below my planned 17. A couple runs had to be cancelled because it was just too cold! (well, the 2 runs I missed were both LSD runs; one on a thursday that was just too cold, the second, I went to wintersleep!)
According to Garmin, I logged 103.94 MILES in 15:17:23 and averaged 6.8 mph..

getting back on the yoga train, starting tomorrow, i'll be doing yoga 3 days a week at school.. i did a session last friday evening and was wrecked from it yesterday all day.. hamstrings were totalled

run 15- 13 miles

storm day.. shovelled for 2 hours.. ran for 2 hours, did arm workout with boys..

2009- Run 13 LSD 6... 9 miles

9 miles.. minus 20
Summary Data
Total Time (h:m:s) 1:15:30 8:30 pace
Moving Time (h:m:s) 1:14:43 8:25 pace
Distance (mi ) 8.87
Moving Speed (mph) 7.1 avg. 10.8 max.
Elevation Gain (ft) +1,375 / -1,396

1.00 00:07:52
2.00 00:08:18
3.00 00:08:43
4.00 00:08:08
5.00 00:08:45
6.00 00:08:57
7.00 00:07:39
8.00 00:08:45
8.87 00:08:17

training partner didnt show for weights, so postponed back till tomorrow.. tomorrow's run. 3 miles/ back
wed.. shoulders/yoga, thursday.. LSD

run 12 - LSD 5

last week, skipped long run .. that's 2 weeks in a row!

plan for this week..

7,9,3,off, 12

tonight did 7 running from home.. triangle 228

Summary Data
Total Time (h:m:s) 0:59:30 8:18 pace
Moving Time (h:m:s) 0:59:29 8:18 pace
Distance (mi ) 7.17
Moving Speed (mph) 7.2 avg. 10.6 max.
Elevation Gain (ft) +1,011 / -1,027

did chest workout today

9 miles

well, the cold snap ruined the little streak i had going.. it was just too cold for me AND I had some family commitments to take care of.. so, I missed my long run last week and the it stormed on Sunday, so I stayed on the couch! but, I didn't miss any of my weight lifting workouts which are thankfully indoors..

got out today for a 9 miler on slushy roads and finished in 1:27.. pretty slippery going; then did back backout for an hour, all of which was kind of tiring considering it took my 2 solid hours to shovel after the big storm.. so, today was a long day

going to go back and try and figure out if this is week 13 or 14 for the weights training..

workout plan this week:

Monday 9 miles/ back workout (check)
Tuesday 3 miles/ dinner meeting/ Shouder workout
Wednesday 9 miles/ Arms
Thursday 6 Miles/ ABS

Thursday night: WINTERSLEEP at UNB yay!
Friday: meet with personal trainer
Friday night: Montreal Guitar Trio
Saturday night: Ruby Jean and the Thoughtless Bees in St. George
Sunday: will see

2009- Run 9

town Loop.. need new shoes!

Summary Data
Total Time (h:m:s) 0:27:11 8:56 pace
Moving Time (h:m:s) 0:27:10 8:56 pace
Distance (mi ) 3.04
Moving Speed (mph) 6.7 avg. 9.4 max.
Elevation Gain (ft) +519 / -527

then did shoulders.. tomorrow, ARMS, and Thursday.. LSD 15 MIles...? (will see)

2009 Run 7 LSD 3 triangle 226

nice run.. a bit tired
1:21:42 8:54 pace
Moving Time (h:m:s) 1:21:19 8:52 pace
Distance (mi ) 9.16
Moving Speed (mph) 6.8 avg. 9.9 max.
Elevation Gain (ft) +1,564 / -1,599

Begin Week 2/ 2009- Run 6 Triangle 225

running in a blizzard again.. 54 minutes: 6 miles

2009- Run 5 LSD 2 -- 13 miles

got a lift halfway to st. stephen with farls and ran home

2 hours.. 13 miles

MILE SPLIT TIME
1.00... 00:08:33
2.00... 00:08:33
3.00... 00:09:28
4.00... 00:09:31
5.00... 00:09:18
6.00... 00:08:52
7.00... 00:11:03
8.00... 00:09:09
9.00... 00:09:06
10.00... 00:09:18
11.00... 00:09:11
12.00... 00:09:46
13.00... 00:08:38
13.35... 00:03:08

Good run!

run 4

town loop.. 3 miles:
1.00 00:07:56 74 172 -1.9 7.5 9.0
2.00 00:08:45 120 145 -0.5 6.9 8.2
3.00 00:08:21 240 161 1.5 7.2 9.4
3.05 00:00:27 36 17 6.7 7.7 8.4

off to do shoulders

2009- Run 3 LSD I Triangle 224

9 miles in 1:23..
Summary Data
Total Time (h:m:s) 1:24:05 9:11 pace
Moving Time (h:m:s) 1:23:31 9:08 pace
Distance (mi ) 9.14
Moving Speed (mph) 6.6 avg. 9.1 max.
Elevation Gain (ft) +1,979 / -1,979

Temperature (°F) 32°F avg. 32°F high
Wind Speed ( mph) W 9.2 avg. W 9.2 max.

OK HOOL! If you want to run and lift weights, you must, must must pack some calories for the in between run and workout.. why not run 9 miles then do a super intense workout matching the intensity of 2, 20 year olds? Sound silly? Well, that's what happened tonight... silly, so silly cause I get home and eat everything in the cupboards including the cupboard doors... need to pack stuff like A BAGEL, A BANANA, maybe a couple oranges or a shake.. it was a great workout, but the poor nutrition afterwards probably put me in the caloric hole for the day.. dumb dumb dumb

Need one of those metal lunchboxes!

After I ate everything worth eating, it was off to the pub for NACHOS and a beer, then Team Canada Won Gold, so it's a second beer! jeez! Way to go boys!

Tomorrow, run, dinner meeting, then shoulders and 2000 M rowing

2009- Run 2 St. Andrews Triangle 223

53 minutes or so.. a bit cold.. looking forward to establishing routine..

Plan for the week:
Sunday: 6 Miles/ Chest & Abs
Monday: 9 Miles/ Back
Tuesday: 3 Miles/ Shoulders/ & Yoga (dinner meeting in between run and weights)
Wednesday: No run.. ARMS/ 2000 M ROW or Bike .. & Abs
Thursday: LSD RUN 12 MILES.. get dropped off on highway on way home from work
Friday: Circuit Weights (High Rep)/ & Yoga
Saturday: 7 am SWIM in SJ.. maybe spin class after
Saturday Night: party
Sunday: start over

plan weekly total: 30 miles

2009- RUN 1 St. Andrews Triangle 222

52 minutes.. then did arms workout.. 3 hours total at gym.. yeesh!

this graph of 2008.. monthly, shows how many days I posted activities each month...


01/2008 21 activities.. i.e runs or run/bike
02/2008 25
03/2008 21
04/2008 14
05/2008 13
06/2008 21
07/2008 18
08/2008 16
09/2008 15
10/2008 17
11/2008 10
12/2008 20
211 total activities

2008.. RECAP

I used my Garmin 225 times this year.. there was only once I can remember leaving it home.. reminds me to add 9 miles onto my total mileage for 2008.. making it 1,444.58 MILES.

The graph above shows how many activities I have uploaded since I got one of these stupid watches in Feb 2005. That original watch broke in Turkey in September 2007, so 2007 only shows mileage up to Sept 4 of that year.

The first graph should shows monthly mileage including the bike...
The second graph show annual mileage while the third shows how many activities were uploaded each year...


WHAT A GREAT YEAR OF TRAINING!! Thanks Verne!