Scott McMillan : Endurance Junky

I guess this would be considered my first week of training since the injury.
Monday-Friday bike commuted total time 5:50
Tue: Easy Run 35 minutes.
Thu: Easy Run 35 minutes
Sat: Easy Run 34 minutes
Sun: Run 37 minutes last 2 minutes hardish. The leg was a little sore at the start of the run. First week of 4 […]

A pretty decent week of training. 3 quality strength days.
Mon: Bike 1:00
Tue: Bike 1:00 / 54:00 run 7xHill repeats 1:30min up
Wed: Bike 1:10 / 55:00 Run
Thu: Bike 1:10 / 54:00 Run
Fri: Bike 1:20
Sat: 2:07 tough run. Grouse Mountain base-> along the Baden Powell to Mountain Highway up Mountain Highway to Grouse Mountain Top Chalet. […]

Last week was not a great week for training. I decided to more or less write it off in hopes of recovering.
Mon: Bike 1:00
Tues: Bike 1:00
Wed: Bike 1:00/ Run 30:00
Thurs: Bike 1:00 / Run 55:00
Fri: Trail Run 58:00
Sat: Run 1:10 I was in Victoria nice easy run along the Ocean.
Sun: OFF was at a […]

I did not feel like waiting around for the VFAC workout so I blasted a quick hill repeat workout.
5 x ~3:00 minute hill followed by a few 100m strides. total workout time 50 minutes.
Bike: 1:00

The legs had some pop tonight. Amazing what a day off can do for you.
Bike 1:10
Tempo run 1:04 / 45 @ Tempo pace.
2 more quality workouts this week intervals on Thursday and Saturday, hopefully this will lead to a borderline peak for the Sun Run.

2 hard runs this weekend. Saturdays club interval sessions were cancelled because of the club Spring Ahead 5k so I went out with Eddy and we did a painful 2.7k, 2.7k, 5.4k interval session. I ran these very hard especially the last 800m of the 5.4k so hard that I was litterally ill after […]

The last three days have been hard, starting to feel the effects.
Bike 1:10
Run: 54 minutes 26 @ around Tempo pace.
Might skip the run tommorrow and do a longer bike ride to work and from work to give the calves a break. I have a brutal workout planned for Saturday it may shatter me if I […]

Seems like the weight is falling off now… lost 5 in the last couple weeks.
Bike: 1:10
Run: 1:13 last 5 minutes hardish.
Strength: did some wobble board squats. My lower ab still hurts I cannot do a single situp used to do hundreds… might have to go see the doctor.

Amazing night for a run almost felt like summer.
Bike 1:10
Easy run though Stanley Parl trails 1:09. I was scheduled to do a tempo but I had to skip, my calves are a little sore from the race.

The day started of with a crappy bike commute in the rain. The ride home was beautiful though. I was planning on taking the night off from running but I just had to get out for some more miles.
Bike 1:10
Easy Run 53 minutes
Have to take it easy tommorrow racing the Spring Ahead 10k on Sunday.