Feb 18 - 24 (9:08)

Mon
am: (2:00) Easy with Sara on Petworth Road loop for first hour, then road and trail add-on for last hour.
pm: (:40) Easy road and trail run w/S

Tue
am: (1:09) Easy run on snowshoes at Little Cat. Conditions not great. Icy and chewed up. Just one run today as cutting back a little to recover after pretty big weeks. Calf a little sore since CFB fitness test last week too. (Too many quick stops, turns and starts)

Wed
pm: (:25) Easy on Cat E w/S

Thu
pm: (:45) Easy on Cat W w/S. Calf felt a little better today.

Fri
am: (1:00) Treadmill workout to avoid impact/bad footing. Incl. 10-5-5min w/2min jog at faster than tempo pace. Felt pretty good. Don't know how fast as treadmill was not reading the proper speed (I hope).
pm: (:21) Quick run on the road to loosen up the legs after this morning.

Sat
am: (1:01) Steady run on Cat W. A bit of a snowfall has helped to make the trail better for running.
pm: (:45) Steady on North Trail to Varty Lake and out on Lake for a few minutes. Snowmobile trail in great shape for running. Crosslites gripped trail like glue. Felt good. Calf feeling much better.

Sun
pm: (1:02) Easy run w/S on North Trail and on Varty Lake. Calf feels 100%. Was going to go longer, but decided to give it another short day.

Weekly Total = 9:08
~ Recovery week. Good time to take it a little easier and start thinking about cutting back before Pittsfield. Also wanted to give calf a bit of a rest.

Feb 11 - 17 (19:58)

Mon
am: (2:03) Easy run on North Trail to Varty Lake and Colebrooke
pm: (:58) Easy on North trail w/ Sara. (Weights)

Tue
am: (2:01) Snowshoe run at Little Cat. Very cold.
pm: (1:01) Incl. 25minutes of hills on Upper Newburgh Hill.

Wed
am: (:15) CFB Fitness test as part of job interview.
pm: (:52) Easy run on roads in Kingston. Poor footing.

Thu
am: (1:31) Easy-Steady run on roads with Brennan on bike
pm: (1:05) Easy run with Sara on north trails and home. Ran in new La Sportiva Crosslites. Awesome shoe. Very light and the best traction of any trail shoe!

Fri
am: (2:00) Snowshoe run at Little Cat including 30min tempo in the second hour.
pm: (:42) Easy run w/Sara to the store to pick up Miss Vicky, who will join us with Arthur Guinness for dinner.

Sat
am: (1:40) Easy trail run on Cat W and North tr to Varty Lake
pm: (:45) Snowshoe run with Sydenham Running Club on Paudyn trails.

Sun
pm: (5:05) Great run though lousy weather. Ran first 3.5 hrs on snowshoes and the rest without. First 2hrs with Sara, then 30min tempo, 30 min steady, 60 mins with Sara, then alone for last hr. Ran multiple Paudyn loops, north trail to Varty Lake, Cat W and Cat E.

Weekly Total = 19:58

Feb 4 - 10 (16:38)

Mon
am: (2:40) Ran Cat E trail to Vet to get meds for Siku.
pm: (:45) Easy on Hare trail in M.spikes. Weights

Tue
am: (1:25) 20mins on M.Spikes, then switched to snowshoes. Little Cat
pm: (1:00) Incl. 8 x Yarker Hill

Wed
am: (1:31) Easy run on Cat W tr in M.Spikes
pm: (0)

Thu
am: (2:00) Road run to Long Swamp Road on screwshoes.
pm: (:40) Easy snowshoe run

Fri
am: (2:13) Steady snowshoe run at Little Cat. Felt strong
pm: (:30) Easy road run

Sat
am: (1:31) Easy run. Pretty tired so only one run. Also went to climbing gym and spent 3 hrs building an igloo.

Sun
pm: (2:23) Hare Trail, Wilton and back on Wallace. Very cold and poor snow conditions. Half with M.Spikes.

Weekly total = 16:38

Jan 28 - Feb 3 (19:29)

Mon
am (2:00) North tr, Varty Lake and Sandpit run
pm (1:01) Cat W trail

Tue
am (3:00) Paudyn trails on snowshoes, then home
pm (2:00) Pretty much a continuation of morning run, looking for Jesse. Mostly snowshoes, some M.Spikes

Wed
am: (1:37) North trail, Paudyn, Cutler, Curl, Cat W tr
pm: (0)

Thu
am: (1:15) North trail to sandpit
pm: (1:01) Easy on Hare Trail

Fri
am: (1:30) Snowshoe run at Little Cat
pm: (:30) Snowshoe run at home

Sat
am: (1:15) Road run incl. 25min tempo
pm: (1:07) Snowshoe run at Charleston Lake. Deep snow.

Sun
pm: (3:13) Cat W, McKeown trail, airport. Ran on M.Spikes

Weekly Total = 19:29

Jan 21 - 27 (19:45)

Mon
am: (2:00) Snowshoe run at Little Cat
pm: (:46) Easy on Cat W tr

Tue
am: (1:38) Easy on Cat W tr
pm: (:50) Easy snowshoe run on Paudyn tr

Wed
am: (2:30) on Cat W & North tr in M.spikes
pm: (:32) Snowshoe run in Kahtoola's

Thu
am: (1:00) Easy snowshoe run on home loop
pm: (1:01) Easy on Cat W tr

Fri
am: (1:46) Easy on Cat W to Camden East
pm: (1:00) Snowshoe run on Hare tr.

Sat
am: (1:31) Cat W on m.spikes, 30min Paudyn loop snowshoe run, then back on M.spikes
pm: (:40) Easy run to the store for a newspaper

Sun
pm: (4:31) Ran about 3:30 of run on snowshoes and the rest on M.spikes. Cat W tr, North tr, Paudyn tr, Hunt Camp, Sandpit, School loops

Weekly total = 19:45

Jan 14 - 20 (17:15)

Mon
am: (1:30) Cat W Tr.
pm: (:40) Easy on Cat E Tr. Weights

Tue
am: (1:10) Snowshoe run on Paudyn Tr.
pm: (1:09) Incl. 6.2km tempo in middle on Colebrooke Loop.

Wed
am: (2:03) Cat W Tr. to Camden East
pm: (:40) easy on road/trail

Thu
am: (1:02) Easy snowshoe run on Paudyn tr.
pm: (1:04) Incl. 8 x Yarker Hill

Fri
am: (1:17) Paudyn tr
pm: (:45) Easy on Cat W tr. with new Kahtoola Microspikes (awesome!).

Sat
am: (1:12) Easy on Cat W
pm: (:40) Easy on tr.

Sun
pm: (4:03) Snowshoe run on Slide Lake Loop, then M.spikes on Cat W & East from Perth Road.

Weekly total = 17:15

Jan 7 - 13 (15:34)

Mon
am: (1:10) Easy run on Little Cataraqui Conservation Area
pm: (:31) Easy on Cat East. Weights.

Tue
am: (1:02) Easy on Cat W.
pm: (1:01) Incl. 6 x Yarker Hill

Wed
am: (2:00) Varty Lake West Trail
pm: (:30) Road and trail

Thu
am: (1:02) Easy on Cat W tr.
pm: (1:00) Incl. 10 x 1min hard/1min easy

Fri
am: (1:14) Easy on Paudyn & Cat W tr.
pm: (:35) Easy on Paudyn tr. Weights

Sat
am: (1:31) Easy on Cat W tr w/Mitch and Rick
pm: (:40) Easy on Cat W Tr.

Sun
am: (3:18) Frontenac Park. Big Salmon from Trail Centre

Weekly total = 15:34

Dec 31 - Jan 6, 2008 (15:06)

Mon
am: (1:13) Paudyn Loop on screwshoes
pm: (:37) Snowshoe run on Paudyn Loop

Tue
am: (1:50) Hare trail incl. 80mins on snowshoes, 30mins on screwshoes
pm: (0)

Wed
am: (1:00) Screwshoes on West Cataraqui Trail
pm: (1:02) Snowshoe run on Hare Trail. + weights

Thu
am: (1:28) Screwshoe run on Cat West Tr.
pm: (:45) Cat W Tr.

Fri
am: (1:02) Cat W Tr.
pm: (:54) Snowshoe run on Hare Tr.

Sat
am: (1:08) Road run with Taylor. Pretty quick for me.
pm: (1:03) Snowhoe Run on North Trail to Varty Lake

Sun
pm: (3:15) Snowshoe run on Paudyn & North Trails for first 2hrs, then 1:15 on road.

Weekly Total = 15:06