ARHM Challenge - Run # 32

Made it out for day 5 in a row and this time I did my LSD run.My buddy joined me, and his girlfriend tagged along for 5 k but wasn't feeling well, so she bailed.

Here are my numbers:

		My results	Comments
Type of Run	LSD	10:1s	good
Distance	16 km	16 km	total: 181 km
Pace	6:48-7:48	7:12	good
Average HR	149-167	141	low
Max HR	180	155	great
Calories Burned		1998	total: 22604

We started off a little slow, but my buddy and I picked it up on the way back and trimmed 1:30 off our time. Great run, now to take a few days off of running to go on a family vacation.

ARHM Challenge - Run # 31

Made it out for my 4th run in a row. This time, I took my dog with me and she is starting to get better at not pulling while I run.

Here are my numbers:

		My results	Comments
Type of Run	Steady	steady	good
Distance	5 km	5 km	total: 165 km
Pace	6:48	6:42	good
Average HR	under 153	145	low
Max HR	180	155	great
Calories Burned		624	total: 20606

Nice day for a run.

ARHM Challenge - Run # 30

Made it out today, and the weather was perfect.

Here are my numbers:

		My results	Comments
Type of Run	Steady	steady	good
Distance	6 km	6.25 km	total: 160 km
Pace	6:48	6:36	great
Average HR	under 153	143	low
Max HR	180	155	great
Calories Burned		791	total: 19982

Never felt like I pushed and my pace was better than planned. Runs like these feel amazing.

ARHM Challenge - Run # 29

Made it out for hills today.

Here are my numbers:

		My results	Comments
Type of Run	Hills	steady	good
Distance	6 x hills	6 x hills	total: 153.75 km
Pace	6:20	6:28	OK
Average HR	161-169	148	low
Max HR	180	167	OK
Calories Burned		728	total: 19191

Energy levels were down when I started so I decided to focus on a steady pace up and down the hills (instead of pushing up and relaxing down). My pace for the hills section was 5:00/up-down, which was only 5 seconds slower than last week. That leaves me feeling good about my workout.

ARHM Challenge - Run # 28

Made it out for my Tempo run today.

Here are my numbers:

		My results	Comments
Type of Run	Tempo	steady	good
Distance	4 km	4 km	total: 148 km
Pace	6:04	5:50	great
Average HR	161-169	154	low
Max HR	180	165	OK
Calories Burned		489	total: 18463

My going out time was inline with last week's PB time, but coming back, the heat got to me and I ended up 1 min slower. Overall, I was under my goal of 6:00/km.

ARHM Challenge - Run # 27

Made it out today in perfect weather conditions. Slightly overcast with a breeze from the NE that always kept me cool.

Here are my numbers:

		My results	Comments
Type of Run	LSD	10:1	good
Distance	14 km	14 km	total: 144 km
Pace	6:48-7:48	6:52	great
Average HR	149-167	141	low
Max HR	180	159	OK
Calories Burned		1740	total: 17974

Even though my Average HR was lower than expected, my pace was very good. That means I should be able to go faster and still keep my Average HR at the bottom end of the range.

ARHM Challenge - Run # 26

Didn't make it out for my LSD run today as I was having some internal issues. Instead, I went out for my Steady run.

Here are my numbers:

		My results	Comments
Type of Run	Steady	steady	good
Distance	4 km	4 km	total: 134 km
Pace	6:48	6:54	slow
Average HR	under 153	139	low
Max HR	180	156	OK
Calories Burned		504	total: 16234

It was very warm and my dog, who joined me on the run, was dragging behind, so I kept my pace a little slower that I wanted. Throw in the 3 stops (2 for traffic and 1 for my dog doing her business) and my average HR was lower than usual. I'm still planning on getting my LSD run in early tomorrow.

ARHM Challenge - Run # 25

Made it out today, but my left ankle really bothered me, so I didn't get a full run in.

Here are my numbers:

		My results	Comments
Type of Run	Steady	steady	good
Distance	6 km	5km	total: 130 km
Pace	6:48	6:43	good
Average HR	under 153	148	good
Max HR	180	160	little high
Calories Burned		623	total: 15734

Probably had something to do with my last 2 runs being more intense than usual. I'm not sure if I will run tomorrow (Saturday's run) or take it off as I'm doing my LSD run on Saturday instead of Sunday this week.

ARHM Challenge - Run # 24

Made it out for hills today.

Here are my numbers:

		My results	Comments
Type of Run	Hills	steady	good
Distance	5 x hills	5 x hills	total: 125 km
Pace	6:20	6:27	better
Average HR	161-167	151	low
Max HR	180	166	OK
Calories Burned		600	total: 15111

My pace was a little faster this week as I did 5 times in 24:32 (4:55/hill). I also did a little more after for my cool down (compared to last week).

ARHM - Challenge - Run # 23

Made it out today

Here are my numbers:

		My results	Comments
Type of Run	Tempo	steady	good
Distance	4 km	4 km	total: 120.25 km
Pace	6:04	5:43	great
Average HR	161-169	156	good
Max HR	180	167	OK
Calories Burned		490	total: 14511

PB! Anytime I run 4k in under 24min, I feel that it's a personal best, but getting under 23mins, I KNOW it's a PERSONAL BEST! I set my VP on my watch to 4k in 24 min and easily beat it. The only downside of this run was that my Average HR was lower than where it should be, but I will not complain since I was faster than last week when I was within range.

Nice little workout

Decided, with my son and wife having a nap, to take my girls out on their bike while I roller bladed. It was the first time this year that I have been on my blades this season.

We ended up going for a little over 10km and we did it in about 53 mins plus a few breaks. Overall it felt good, and now that my youngest daughter is on 2 wheels (no more training wheels), she can really go fast. That left my oldest a little tired as her younger sister kept pushing her to go faster. Fun times.

ARHM Challenge - Run # 22

Made it out for my LSD run today with a couple of friends who will also be doing the Army Run.

Here are my numbers:

		My results	Comments
Type of Run	LSD	10:1s	good
Distance	12 km	12 km	total: 116.25 km
Pace	6:48-7:48	7:28	close
Average HR	149-167	145	low
Max HR	180	166	OK
Calories Burned		1467	total: 14021

Today's pace was a little slower due to this being the first time one of my friends did 10:1s for their LSD. I did decide to push hard (5:30/km) the last 500 m so that I could come in under 1:30 for total time.

ARHM Challenge - No Run # 4

I missed yesterday's run to do doing some cleanup in our shed. Not the greatest excuse, but after spending all day in the sun cleaning and sorting, I wasn't up for going for a run knowing I was doing a long run today.

ARHM Challenge - Run # 21

Went out this morning to do yesterday's run and took my dog with me.

Here are my numbers:

		My results	Comments
Type of Run	Steady	steady	good
Distance	5 km	5 km	total: 104.25 km
Pace	6:48	6:53	close
Average HR	under 153	144	good
Max HR	180	159	OK
Calories Burned		634	total: 12554

Other than being a little humid (31) and my dog being slow (yes, she drags behind after 3k), it was a good run. The only reason my HR went up was due to a hill.

ARHM Challenge - Run # 20

Hills in 36 degree sun (humidex)! I ran into some work issues yesterday, so I did hills today. Today's run is scheduled for tomorrow.

Here are my numbers:

		My results	Comments
Type of Run	Hills	steady	good
Distance	4 x hills	4 x hills	total: 99.25 km
Pace	6:20	6:31	little slow
Average HR	161-167	154	close
Max HR	180	171	OK
Calories Burned		482	total: 11960

Made it up and down 4 times today and walked then end back. It was hot out there.

ARHM Challenge - Run # 19

Finally the heat has broken, but today it was raining.

Here are my numbers:

		My results	Comments
Type of Run	Tempo	non-stop	good
Distance	4 km	4 km	total: 95 km
Pace	6:04	5:51	great
Average HR	161-169	160	close
Max HR	180	169	OK
Calories Burned		482	total: 11478

I definitely pushed today. Did the turn in 11:12 which is very fast for me and lost a min coming back, but managed to keep my HR up (like I had a choice!). Overall, great run after those horrible runs last week.

ARHM Challenge - Run # 18

Made it out today to do my LSD run.

Here are my numbers:

		My results	Comments
Type of Run	10:1	1 extra min walk	not good
Distance	10 km	9 km	total: 90 km
Pace	6:48-7:48	6:59	OK
Average HR	149-167	150	OK
Max HR	180	165	OK
Calories Burned		386	total: 10911

then I walked:

		My results	Comments
Type of Run	10:1	walking	not good
Distance	10 km	1 km	total: 91 km
Pace	6:48-7:48	???	not godod
Average HR	149-167	124	too low
Max HR	180	141	too low
Calories Burned		85	total: 10996

As you can see, I didn't make it through as the heat was getting to me the last km. Got through most of it and was feeling pretty good. Just need to get use to this heat.

ARHM Challenge - No Run #3

Was suppose to make it out yesterday for an easy Steady run, but after hosting a yard sale all morning we were all pretty wiped when we got home. Most of us had a nap, so time ran short on the run.

ARHM Challenge - Run # 17

Today it was 44 with the humidex!!!

Here are my numbers:

		My results	Comments
Type of Run	Steady	various walking	not good
Distance	5 km	3.2 km	total: 79.2 km
Pace	6:48	7:13	little slow
Average HR	under 153	145	OK
Max HR	180	160	little high
Calories Burned		386	total: 9592

then I walked:

		My results	Comments
Type of Run	Steady	walking	not good
Distance	5 km	1.8 km	total: 81 km
Pace	6:48	???	little slow
Average HR	under 153	123	too low
Max HR	180	143	too low
Calories Burned		154	total: 9746

I think after my 3rd run in this heat, my body said enough.

ARHM Challenge - Run # 16

Hills, hills, hills. And I did them with a humidex of 42 again today.

Here are my numbers:

		My results	Comments
Type of Run	Hills	steady	good
Distance	3 x hills	3 x hills	total: 76 km
Pace	6:20	6:32	little slow
Average HR	161-167	150	little low
Max HR	180	167	OK
Calories Burned		387	total: 9206

At least I had the wind in my face going up the hill. The distance of the hill was 385m each way and I did 3 trips in 15:03. It's hard to calculate my Average HR as the number shown include my warm-up and cool down.

ARHM Challenge - Run # 15

Despite a humidex of 42 (ouch), I made it out and had it not been for rocks in my shoes (from my LSD on the gravel track), I would have made it through my whole run.

Here are my numbers:

		My results	Comments
Type of Run	Tempo	steady	OK
Distance	4 Km	2.58 Km	total: 71.48 km
Pace	6:05	6:30	too hot
Average HR	161-167	145	low
Max HR	180	154	low
Calories Burned		322	total: 8692

Then I walked:

		My results	Comments
Type of Run	Tempo	walk	not good
Distance	4 Km	1.42 Km	total: 72.9 km
Pace	6:05	???	too hot
Average HR	161-167	???	low
Max HR	180	???	low
Calories Burned		127	total: 8819

Nothing more to say.

ARHM Challenge - Run # 14

Despite having a humidex of 33, I still made it out for my LSD run. To avoid having to run with the wind for 5k then against the wind for 5k, I ran on a track, so every half lap I had the wind with me, then against me which helped me avoid over-heating.

Here are my numbers:

		My results	Comments
Type of Run	LSD	10:1	good
Distance	10 Km	10 Km	total: 68.9 km
Pace	6:48-7:48	7:07	OK
Average HR	149-167	143	low
Max HR	180	154	Great
Calories Burned		1244	total: 8370

Other than the fact that my Average HR was low, it was a very good run.

ARHM Challenge - Run # 13

Made it out today for another run with my dog.

Here are my numbers:

		My results	Comments
Type of Run	Steady	steady	good
Distance	3 Km	3 Km	total: 58.9 km
Pace	6:48	6:46	OK
Average HR	under 153	151	too high
Max HR	180	160	OK
Calories Burned		379	total: 7126

Overall, an OK run.

ARHM Challenge - Run # 12

Went out for a run on this Canada Day and this time I took my dog with me.

Here are my numbers:

		My results	Comments
Type of Run	Steady	steady	good
Distance	4 Km	4 Km	total: 55.9 km
Pace	6:48	6:31	good
Average HR	under 153	153	too high
Max HR	180	190	too high
Calories Burned		507	total: 6747

I started out a little fast as my dog was very excited and that got my HR up, then I spent the rest of the time going slower and trying to get my HR under 153. For my next run, I will try harder to keep it under 150 as these are suppose to be easy runs to build stamina and endurance.