Running Log: Wednesday, December 30 2009

Treadmill

1 mile at 6:00/pace
10 x 2:00/1:00 reps (5:15/6:00 pace)
Total: 6.35 miles in 36:00, average pace 5:40/mile

December Total: 87.3 miles

2009 Yearly Total: 1929.4 miles

Running Log: Monday, December 28 2009

Glenwood -> Theo Wirth Parkway -> Dean Parkway -> Lake Calhoun loop -> and back

10.3 miles in 1:05:00, average pace 6:17/mile (all on ice and snow!)
Splits: 6.18, 6.23, 6.20, 6.16, 6.19, 6.21, 6.10, 6.19, 6.19, 6.06, 6.04/pace

Running Log: Friday, December 25 2009

Treadmill

4 miles in 24:00, average pace 6:00/mile

Week Total: 9.2 miles (+ 2:00 cross country skiing)
Month Total: 70.6 miles
Year Total: 1913.6 miles

Running Log: Thursday, December 24 2009

Treadmill

1 mile at 6:10 pace
10:00 at 5:15 pace, 2:30 at 6:30 pace, 10:00 at 5:15 pace, 2:30 at 7:00 pace

Total: 5.2 miles in 31:00, average pace 5:57/mile

Running Log: Tuesday, December 22 2009

Cross Country Skiing

45:00 easy, 15:00 hard effort on the CRP trails

Running Log: Monday, December 21 2009

Cross Country Skiing

1:00 moderate effort on Conservation Reserve Program (CRP) trails

Running Log: Sunday, December 20 2009

Treadmill

15:00 at 6:10/mile pace, 30:00 at 5:50/mile pace, 15:00 at 5:30/mile pace

Total: 10.3 miles in 1:00, average pace 5:50/mile

Week Total: 29.1 miles (+1:30 cross country skiing)
Month Total: 61.4 miles
Year Total: 1904.4 miles

Running Log: Friday, December 18 2009

Home -> Bailey Slough -> Pihl Creek -> Uncle Bruce's -> Home

5.4 miles in 31:45, average pace 5:53/mile
Splits: 6.04, 5.58, 6.04, 5.52, 5.42, 5.23/pace

*finally I braved a run on the open country roads (now that I have re-acclimated to the cold). I remember my old 'pb' on this run was somewhere around 35:00 (set on a cool summer evening 4-5 years ago).

Running Log: Thursday, December 17 2009

Treadmill

1 mile at 6:00/pace
10 x 2:00/1:00 reps (5:15/6:00 pace)

Total: 6.35 miles in 36:00, average pace 5:40/mile

Running Log: Wednesday, December 16 2009

Cross Country Skiing

45 minutes moderate effort at Theo Wirth

Running Log: Tuesday, December 15 2009

Glenwood -> Theo Wirth Parkway -> Cedar Lake Loop -> and back

7 miles in 43:00, average pace 6:10/mile
Splits: 6.20, 6.23, 6.20, 6.07, 6.01, 6.01, 5.53

This one was for John, who wanted me to man up and run in the cold - well, today was one of the coldest so far... -17 C in the afternoon sun (-24 C when you factor in the wind chill).

Running Log: Monday, December 14 2009

Cross-Country Skiing

45 minute hard effort on Theo Wirth trails

Running Log: Sunday, December 13 2009

Cross-Country Skiing

1:30 easy effort on Theodore Wirth trails

Week Total: 15 miles (+ 5:05 cross country skiing)
Month Total: 42.3 miles
Year Total: 1885.3 miles

Running Log: Saturday, December 12 2009

Glenwood -> Theo Wirth Parkway -> Cedar Lake loop -> and back

7 miles in 43:45, average pace 6:15/mile

Splits: 6.25, 6.25, 6.10, 6.15, 6.07, 6.15, 6.11

Running Log: Friday, December 11 2009

Cross Country Skiing

1:45:00 moderate effort on Theodore Wirth trails

* great snow base of 8 inches, which isn't going anywhere as afternoon temps only reached -15 C again today

Running Log: Wednesday, December 9 2009

Cross Country Skiing
45 minutes moderate effort on the farm circuit

Treadmill
4 miles in 22:00, average pace 5:30/mile

* high temperature of 0 degrees F, or -18 C, with a wind chill of -30 C today.

Running Log: Tuesday, December 8 2009

Treadmill

4 miles in 23:30, average pace 5:53/mile

Splits: 6:00, 6:00, 5:45, 5:45

Cross Country Skiing

20 minutes easy effort on the farm circuit - hip flexors absolutely knackered

Running Log: Monday, December 7 2009

Cross Country Skiing

45 minutes moderate effort on the farm circuit

Running Log: Sunday, December 6 2009

Treadmill

10 miles in 1:00, average pace 6:00/mile

Week Total: 27.3 miles

Month Total: 27.3 miles

Year Total: 1870.3 miles

Running Log: Friday, December 4 2009

Treadmill

6.35 miles in 36:00, average pace 5:40/mile
1 mile at 6:00/pace
10 x 2:00/1:00 reps (5:15/6:00 pace)

Running Log: Thursday, December 3 2009

Treadmill

5 miles in 30:00, average pace 6:00/mile

First day on the farm: 15 degrees Fahrenheit, -9 C this morning, two inches of snow overnight.

Running Log: Tuesday, December 1 2009

Theodore Wirth Trails

6 miles in 31:20, average pace 6:14/mile
Splits: 5.59, 6.40, 6.13, 6.29, 6.06, 5.53