Week 12 Day 2

Interval trail run for 9.15 miles. A good trail run with 10 x 100m towards Hubbard. The speed run started at mile 7.

1 8:47   
2 8:01   
3 7:44   
4 7:41   
5 7:24   
6 7:43   
7 7:51   
8 8:00   
9 8:06

Week 12 Day 1

Cross workout for an hour. 8 min abs, lunge, weight lift, dumbbell bent-over rows, parallel bar dips.

Week 11 Day 7

Trail towards Black Point. Good run for 16 miles in 2:04:24. It was -3C and light snow. The form is better and my calves are only slightly sore. So it is much better than the run last Sunday. Both feet are a little painful on different areas. I am not sure the reason.

Week 11 Day 6

Trail run towards Hubbard for 5.72 miles in 45:27 minutes, pace at 7:57/mile.

Week 11 Day 5

Crossworkout for an hour. 8 min abs, chest, pull-up, hamstring stretches, lunge.

Week 11 Day 4

Although the road is snow cleared, I chose to run on treadmill, which is always tougher as the indoor temperature is about 20C.

I ran easy pace for 9 miles. The incline was set at 1.0 for 4 miles from 4-8. Most pace was on 8:00m/mi.

I am happy with it.

Week 11 Day 3

Today I slowed down a bit and ran at the recovery pace to get my calves recovered. The pace is about 8:30 for 5 miles. It is a good run on treadmill.