cj update

I ran only 5 k inside yesterday...aimed for 6 but for some reason couldn't get my mojo goin....
And for some reason, feel a little sore today....
plan is for 6 k on thursday
cj

Suzanne March 25

ya, we've been bad at staying on top of our posts. 'kay where to start?

Thursday March 20
Cemetery intervals solo with 40k time trial on the bike that went really well...feeling strong...one minute and a bit off Tara's course record time:) (she gets extra kudos tho cuz she raced it solo).

Friday March 21
lovely swim and lifting session with Tara at Toronto Athletic Club...holy swanky spot at the top of the TD towers!

-then an hour run with Nicstah! i need these...her easy runs are making me stronger:)

Saturday March 22
2 hour run easy
40 k bike (a section of Ironman Kona course)

Sunday March 23
easssssy spin followed by 5k swim practice and weights later in the day

Monday March 24
masters swim practice
cemetery interval run with UofT girls...tummy troubles made it pretty problematic...did 5 by 5 minuters but that felt not so good at all...but i was 7 pounds lighter than i was in the morning after that! oh, i wish it were true!

Tuesday march 25
spinervals DVD pretty hard.
prob. an easy swim tonight.

cj update

ran outside yesterday afternoon...only about 4 k i think...but i took a hell of alot of breaks...hadn't run since last wednesday so i was paying the price...
No ice on the sidewalks and beautiful sunshine...
Had a easter cream egg for dessert last nite...oh man those are good...and my justification is that they are only here for easter...
Plan is to run 5.5 k on the treadmill downtown this afternoon

cj

Seanna-na - Race Week

Monday, March 24th
45 min bike in the a.m. I would be running during these sessions, but when it's just an easy recovery run it's actually more of a hassle to get hugsy over to Tanis', etc... so I just bike instead. I know, I probably need the extra miles for the bay, but that's life these days.
p.m. yoga - good sesh - I should sleep well tonight

Tuesday, March 25th
45 min run with 15 x 1 min hard, 1 min easy. So now I'm paranoid that I started my taper too early and that I haven't done enough. I had a chat with BSD today and he basically started training when I started tapering. I was soooo tired though! Anyway, what's done is done, but I'm not overly confident.

Wednesday, March 26th
45 min bike with some pick-ups to keep it interesting. Then swimming with Hugs at noon. I only add this b/c it was exhausting. H no longer likes to just be held in the water, but flails in a direction so that I "swim" him around. He didn't stop moving for the entire 45 mins, so neither did I!

Thursday, March 27th
47 min run w 25 mins at race pace (I think?) Felt good - ran along boardwalk - warm with sun shining - yay!

Friday, March 28th
25 min v easy bike. Really just an excuse to take a shower 'cause sometimes I forget if I don't work out!

Sat, March 29th
23 mins at a comfortably fast-ish pace. Felt good. Think I'm feeling ready as I'll ever be!

Nicstah Week Quattro

Monday March 24th -- Day twenty-four

Dudettes, where is everyone and where are the updates???? Ok I was totally planning on taking today off exercise...but some rest, some java, some yoga, some sunshine and I had to head out.

Km : 15

Tuesday March 25th -- Day twenty-five

HOLD THE PRESS! Today is the day. Ok it helps that it's absolutely miserable outside AND that traffic was brutal so I got home after 6pm, just in time to catch the latest airing of Y&R...so today is a REST day. I debated biking but then figured heck! chill Girlfriend.

Km : 0!!!!

Wednesday March 26th -- Day twenty-six

Today is slated to be a double. This morning I leapt out of bed (must have been the rest day!) and headed out for an early 40min. It was a lot icier than expected and so steps were slow-going. Then, with just 1 mile to go, I turned a corner and BAM! first wipe-out of the year!!! And a good one too. Full on face-plant with bloody knees, elbows and wrists to boot. Argh.

In the evening I met up with the Huskies and we ran 60 min with 6 x 3min hard / 2 min jog.

Km : 23

Thursday March 27th -- Day twenty-seven

Oy. The grumps persist. Oh well. 74min run easy

Km : 17

Friday March 28th -- Day twenty-eight

What is UP? I feel like death. My bones hurt, if that is possible. After 10 mins I wanted to just head home. 

Km : 10

Saturday March 29th -- Day twenty-nine

Bright and early (and cold!) run with my pals. Still very sore but at least my mood is improving. Geez. I don't like myself this week!!

Km : 12

Sunday March 30th -- Day thirty

ATB!!! Amazing how soreness goes away on race day. I guess the last few days were all psychosomatic for me. The run went really well. I felt kind of bored/uncomfortable/doubtful from kms 13-17 but at 18 I sprung back to life! 10k splits : 39:00, 38:35, 37:50 Woohoo! Off to Chicago in pm.

Km : 36

Week total

Km : 113 (only!)

Suzanne/week3

WOOOHOOO--way to go CJ! you'll be under 30 mins in no time! very proud of you!

Seanna, who are you coaching? love it that you are starting that! is it with Nigel or on your own?

soooo, slept thru my alarm and missed my masters swim practice so did a Troy (spinnervals) DVD instead and will hit the pool tonight...boo tho, as it's so much better to swim with others. hmmm, there is someone i might be able to persuade to do a double and swim with me tonight.

got a bike 40k time trial with (among others) Tara at Absolute Endurance tomorrow evening on the computrainer. am running intervals in MP in the morning with Piper at 7:45... Seanna if you want to come and push the babe around or leave him playing with Ross then do come:)

yesterday was a brick...hard bike of 1:15 followed by 45 min run. didn't get lifting in cuz wanted to come see you lovely ladies instead:) that means i'll have to try to squeeze them in tonight.

will let you know how the TT goes. it's a BEAT the PROS TT...yeah, that ain't gonna happen:)

Suzanne

CJ - Mar 19, 2008

I DID IT

I just ran 6k in under 43 min!!!!!!
And my 5k time was under 36 min!
I cant believe I actually did it......
Hopefully I am not too sore tomorrow! But I am going to be hungry later!.....
I think I was extra energized from all the goodies last nite at the bb book club meeting....I cant stop thinking about that guacamole!
cj

Nicolita Week Three

Monday March 17th -- Day seventeen

Oy vey she's a tired, hungry machine today! I meant to do some kind of exercise in the morning (stretch, circuit, spin?) but nothing happened. I felt brutal but after a day full of excessive water intake, I felt better by late afternoon. I ran 1:16 easy and enjoyed every minute of it. I was thinking of working out tomorrow but I might give myself one more day of recovery.

Km: 17

Tuesday March 18th -- Day eighteen

To work out or rest an extra day? Made a call to Coach H and he advised just an easy run with tempo with the group tomorrow night. I'll take the rare advice to rest!

Km: 17

Wednesday March 19th -- Day nineteen

Up north 12.5km in 50mins with a 25min cool down. Always good to see my running peeps. No cross training or circuits in ages. That will be a goal this weekend.

Km: 17

Thursday March 20th -- Day twenty

Wow busy one for the first day of spring. Up at 5am to catch 7am flight to Montreal. 5+ hours of meetings then flight and drive home. Phew! Snuck in 1hr easy. Need to stretch and hydrate. Thank goodness the weekend has started. Yahoooo!

Km: 14

Friday March 21st -- Day twenty-one

Woohoo 63 days to go! Today SZ and I met up to enjoy the sunshine during a run and a walk in Leaside and bought some healthy grub for dins. But a trash mag sucked me in when I got home and now I need to do circuits or some kind of core stuff and clean all the cat fur in here.  

Km : 17

Saturday March 22nd -- Day twenty-two

Early bird work-out (7:30am) in Newmarket. We did some hills (4x780m), 1x1.8km then 2.7km of the hill loop consecutively. Good show for a freezing March day. Still no extras in terms of circuits/biking but oh well. I feel good and fit.

Km : 18

Sunday March 23rd -- Day twenty-three

Dragged Krista (all the way from Orillia) and BSDan out for 2:10 very easy. I called it 30km but it was probably more like 28-29. Whatevs. It all balances out in the wash, right? I love these 4-day weekends. Wish we had more of them!

Km : 30

Week

Km : 130

X-train : NONE!

Seanna - Week of March 17 - 23

Okay, I'm going to take on Nic's format and do this all as one week posts to keep the headers a bit more organized. Although they're going to get less exciting from here on in as I take it down for the race...

Monday, March 17th
1 hour 13 min run. Really nice sunny day, but felt tired. Body tired, not lack of sleep tired. Went pretty easy mostly back and forth along the boardwalk with some loops in the Beach neighbourhoods.
p.m. - am going to Asthanga yoga tonight which for some reason always seems to be a great workout for me. I feel I need the stretching and my mind needs some peace...

Tuesday, March 18th
45 min bike. Did about 20 mins of 1 minute on, 1 min off (alternating high cadence w high resistence).

Wednesday, March 19th
Off. This is my first completely off day in a while. Feeling tired and a tad unmotivated.

Thursday, March 20th
First day of Spring! Did Ross' workout #1 along boardwalk - 4 x 6 min hard w 2 min easy. Worked hard but felt flat-ish/deep body tired, especially at the end. Had to concentrate to finish it, but I did. Walked the last little bit of my cool-down home. Holy, I hope I bounce back from this bit of fatigue. It's one of those where you wouldn't really notice it in your day to day life, just in workouts (I don't even necessarily notice it on the bike). Anyway, I guess that's about it for my hard bits 'till the race. I have one more short tempo this weekend and I'll probably do a taper workout next week.

Friday, March 21st
Easy 30 min jog. Normally I take Fridays off but since Dan was here I thought I'd enjoy the sunshine. Went super easy. For some reason I've been craving (and drinking) Coke lately?!? Weird. Not Diet Coke (which I used to drink but for some reason haven't felt like since being pregnant) but the Real Thing. I don't think I've had Coke since I was a kid (apart from the odd one or two mixed with Rum). Hmmm... oh well, I'll indulge it a bit and hope it goes away.

Saturday, March 22nd
Easy short "tempo". Did 10 min warm-up then 20 min tempo along the Spit (creative with my routes, aren't I?) Still feeling flat and tired - came down with a sore throat last night, so at least there's a reason for it. I hope this sickness gets out of my system before next weekend. Hugsy's been coughing a lot (yesterday and through the night) so I guess we have the same thing. Anyway, turned my "tempo" into a bit of a slower workout - more like 30 K race pace. Ah well, I can tell my bod doesn't want to be pushed right now or it might push me over the edge.

Sunday, March 23rd
40 min easy. Exciting post, eh?

Seanna - Sat/Sun

Wow, Suzanne! Your workouts are insane! In a great way. Why the 2 hour runs? I agree with Nic- Ironman or at least Half, here you come! Isn't Tara a long-course athlete?

CJ, nice job on the run. I'm an obsessive pee-er before I head out the door 'cause I hate stopping if I'm in a groove. Also, it's tough to pull a "Paula" in the winter as there's less foliage for cover.

Saturday I ran with an athlete who I'm coaching for the Mississauga Marathon. I had him doing a 25 min tempo run so we ran along the spit. It ended up being 55 mins of running, but quite slow. I think I'm being generous in calling it 7 miles.

Sunday (today) I did my own tempo along the spit. Great footing, gorgeous sparkling water on either side of me, and super sunny. Unfortunately the wind was at my back on the way out, but I kept it strong the whole way. Managed to do 45 min at tempo pace. Calling the whole thing 9 miles (again, generous - probably really 8 +, but whatevs). That was my last long tempo. Now just to keep the workouts in to stay sharp but take down the overall effort and mileage...

Saturday/Suzanne

long time no post. for starters, my earlier "concerns" were unfounded!!! woohoo!

CJ you must learn from us the ability to pee ANYWHERE/ANYTIME on a run:) way to go tho on finishing a run that doesn't feel great. Nic, killer workout splits! i think the chocolates is ok...were they real Belgian chocolates at least? as i said the other day, you look great so no worries!

Seanna way to go keeping up the cross training and the Ross runs! you're gonna kick butt and uphold the buff and beautiful yummy mummy winning title:)

so...i think i'll start with thursday: wimpy attempt at intervals (4 x 6 mins in cemetary) not so fast...followed a few hours later with some upper body (mostly shoulder weights) immediately into a swim set with Tara of 3.4km (warm up and 4 x 600m broken: 1 x 600m, 15 -20 sec rest then into 3 x 200 which we were doing in 1:23/100m pace. we did that twice with a cool down....that was really hard after weights which, i guess, was the point.


Friday: 1hour 15ish swim with Tara: 1000m straight, 3 x 300m hard, 100 easy, 1000m pull (i hate pull and Tara rocks at pull...my swim is all kick!) cool down (tho did a few more km).

then 2 hour run in the pm! thanks to Nic for the first 1:15! 'kay, was doing this on a friday night so i could ride Saturday and not have to run...but i have to say that was veryyyyy tiring!

Saturday: 3 hour computrainer ride of Ironman Switzerland course....hooooolllly that was tough. I ran for 15mins off the bike cuz i need to start getting the hang of that again. all i can say is that I was going hard, and Tara was more than a few Kms ahead of me! that girl can ride!
T's got a stacked field in Arizona in April but i'd put my money on her!

NEW running mag: Kevin and Alex are the eds of the new Canada Running mag--cool huh? also, Nicaroo, did you see the mention of lament re: you and the last olympics??? it's in the beginning somewhere. love that people know what a shitty thing that was and how much you rock!

its a beautiful dayyyy...

but my run was not the best...first outdoor run in a while and not properly nourished (my fault..), did only about 3 miles but my last half mile felt really really good...also, should have went pee before I left...not to self for next run...
Enjoy the sunshine gals!
cj
ps.s no bugaboo today maybe tomorrow...

Seanna - Friday, March 14

Easy 30 min bike while bberrying my mom friends about sleep issues (for once I was giving advice not asking for it!). Point being, it was a very easy recovery ride. Good thing I made it short too 'cause H took a super short nap and woke up while I was just getting out of the shower. So no blow-dry for me today. Oh and I hit the pool at noon with H. Does that count for anything? Probably not - we just floated in the warm baby pool while chit-chatting with other moms. BUT my skin is getting used to the chlorine for when I start the swimming part of my program...

From CJ...

Had a crappy day yesterday at work and totally skipped out on my plan to run 5 k in under 37 min...felt like crap because of that...
But, had a nice din with Nicster who re-motivated me....
In Oakville babysitting d-man's neice with d-man (OMG!)
Plan is to check out mapmyrun.com and find a leisurely 6 k route in port credit...contemplating pushing sophie in the bugaboo?!?!
wish me luck...
cj

Dietary confessions - NS

So m plan for the 84 days is to eat normally (moderate portions for me) but to exclude all alcohol and as much of the sweet stuff as possible.

As March 12th, so far so good! Small confession: I ate the chocolates (1 square) on my pillow in my hotel room each day while I was in Berlin. I also ate the dessert of apple crisp one night because I was still starving after dinner and had no other options...considering my typical calorie consumption I think I'm doing ok.

Seanna - Thursday, March 13

Ross' Wrkt #1 - 3 x 8 min on, 2 min rec. Feeling flat - went out along the spit - very windy and didn't seem to make as much distance as usual for the time. Total - 45 min - calling it 7 miles. I felt like I was doing more of a tempo effort than workout pace - not too peppy.

Seanna - Wednesday, March 12

Easy bike with some pick-ups so I sweated a bit. A bit tired from yesterday and have to recover for my workout tomorrow. 50 mins total.

Nicster Week Two

Monday March 10 -- Day ten

In Berlin. Ran 1:20, nice to run here on a path beside the river although I got lost for 10 minutes when I made a wrong turn on the way home. Doh!

Km: 18

Tuesday March 11 -- Day eleven

In Berlin. Not much time so huffed it for 62mins at solid tempo pace (I ran as fast as I could, felt like a little kid!) Not sure if people were staring at me because of my pace, my casper skin tone or that I was the only person around in shorts and a tee. Hey +10C is warm to me!!

Km: 15

Wednesday March 12 -- Day twelve

Return from Berlin. Traveled 10+ hours. Got home and made BSDan run with me. Surprisingly I felt good on the run and challenged poor Dan who was still recovering from his long run. Sorry!

Km: 17

Thursday March 13 -- Day thirteen

Ok not to be an ego freak but I'm pretty proud of myself today. I left work close to 4pm then headed out the door: 6km warm-up then 8.4km(!!!!!) of intervals. Average was 3:30/km so not too speedy but I'm impressed I did it all without slacking off on the long intervals. Yay! I also did 25min of circuits in the morning. Maybe I should fly overseas more often? Seems to increase my motivation.

Km: 17

Fri/Sat Mar 14-15 -- Days four/fifteen

Easy run with SZ Friday evening. Nice and sunny out. Thank goodness the snow is melting! Saturday ran with BBLJ for easy 12. Amazing how short 12km feels these days!

Km: 29 (2 days)

Sunday March 16 - Day sixteen : EXECUTION RUN!!!

Met Coach and the Brooks group up in Newmarket at the marsh. It was freezing up there compared to my 'hood! Ran with LK, TQS, Hugo and BW(she had to bail early due to foot issues, poor lass). We did 35km at pretty even, relaxed pace of 3:58/km average then motored the last 2km. I hit 6:48, TQS 6:39 and LK and Hugo just back from me about 8 seconds. I have only three words to describe how I feel: I AM BACK!

When I returned home I hopped into a cold bath and 1 hour later I'm still freezing. I can't wait for a heavenly din tonight with SZ!! Anyone else free to join?

Km: 35

Week totals:

Km: 130

Cross train: 30min circuits

March 12 2008

CJ here....
I ran my 5km in a record time of 37 min and 15 sec! I feel like i ahve just been hit by a mack truck.....
And I am having a mexican bean salad for lunch while my assistant outside my office is having MacDonalds! OMG help me!

Tuesday, March 11

Wow, way to go on the swimming Suzanne! I have no idea about swimming times, but you sound fast, flip turns be damned. Good luck in the meet! I may take up a bit of swimming once this race is done - my local pool times are after H is in bed and I am still planning on doing some tri's this summer. I'll pick your brain for workouts.

On to today's wrkt - 2 hour run. Solid for first 50 mins (Leslie St Spit), then some dodgy footing (along path to Beach), then ran along sidewalks (sort of frustrating, but I don't think quality was sacrificed too badly). Last 20 mins are always tough - tried to feel like I was picking it up (which probably meant I wasn't slowing down too badly). Whew, last long run down! Hope it carries me through The Bay.

Seanna

2hour tuesday

oops, i misread Seanna, you still have another week to go and 2 hrs tomorrow! if today is an indication of what to expect it'll be lovely!



i love that you're biking so much too!
Suzanne

Suzanne

excellent blogging Seannana! and way to go on the running too:) have a good taper:) i couldn't figure out the posting, but now i think i've got it.

haven't resolved my VERY late period, but have taken 2 pregnancy tests and they were both negative...so, i must be stressed and training lots??? or something? still, quite unsettling. maybe i should be doing fish oils? any ideas short of not worrying about it and delaying it even further?

anyhooo....3km swim this morning with Masters. nothing crazy, but i did manage a 2:33 200m at the end of the workout...which is not bad....i'm swimming master's provincial champs at the end of the month (the 50 free and the 1500). it'll be my first swim meet ever:) but it's short course and my flip turns/streamline aint what they should be, so not expecting too much.

went outside for workout tonight to the cemetery with Donna and Piper (do you guys know Piper?). 6 x 3 mins with 1:00 recovery which was a welcome break in track volume and intensity and made for a nice run that ended up being 1:20 due to the super slushy and peopled sidewalks getting up there! still, it was BEAUTIFUL and sunny out!

how are the streets of Berlin? and CJ are we gonna get you racing???

Monday, March 10th

Ok, total foot in mouth re the 'slacking' comment. Suzanne, I didn't see your post on the Comments section. Oh. My. God! I was feeling stressed about my 2 hour run tomorrow, but now I'm telling myself to "suck it up, Buttercup" 'cause your workouts are putting me in my place! Way to go! Hope your hammy/hip feels better.

Today I did a 50 min bike. On rec days I kind of go easyish - enough to sweat, but not killing it.

Nicaroo, hope you can post from Berlin before your batts die.

Seanna

Sunday, March 9th

1 hour run with 40 min tempo along Leslie St. Spit. Good footing and not too windy. Called it 8 miles. Fairly solid effort, but I'm feeling that deep down tired from hard training. I feel like I need an easy week but only have one more big week until I start taking it down. Hopefully I can hold on.

Ummm... are you ladies slacking on the blogging or slacking on the training???

Seanna

Saturday, March 8th

Arrrgghhh!! SOOO pissed off. Tried to do my tempo but gave up at 27 min (only 17 min of "tempo") - horrible visibility, crappy footing, freezing snow in my face and motivation wasn't tip-top to start with! Had to get home so ended up being a 54 min junk run with very bad attitude the whole way. How am I supposed to train in this shit? May try to make the trek up to my gym tonight to get on the treadmill if I can make the drive and if I have the motivation and energy after I've put Hugsy to bed... I don't envision it being much better tomorrow.

Seanna

Friday, March 7

Nice one on the 5km CJ! Did a 47 min easy rec bike this a.m. Nicole can attest to the fact it was easy - I was on the phone with her for half of it and she didn't even notice I was on the bike! Am craving junk food today I think b/c of my long run yesterday. Am trying to keep it under control. Hopefully the 20 cm of snow will wait until after my tempo tomorrow...

Seanna

Testing this out...it's CJ

I ran my best run ever yesterday...5K! and I felt like a million bucks...

After my terrible run on Wednesday, only 2.5 miles and full of breaks cuz of a pain in my side, i decided to make sure i ate prior (an orange) and was fully hydrated...

Unfortunetly, way too busy today to get in a run but I hope tomorrow...although probably inside on a treadmill unless nic wants to dig my out of a snowbank in front of our building!

Thurs, March 6
I just made a very healthy stir-fry (tons of veggies and tofu) and am now on my 2nd (!) glass of wine post long-run. I feel I deserve it. I know this isn't about training, but I'm testing the new blogger format. Had a good afternoon nap and some stretching, so I feel I'm recovering well from my run.

Seanna

Week One

Saturday March 1st -- Day one of the 84 days of discipline

I'm in Charlottesville, Virginia visiting Molly Pancake for her baby shower. I arrived last night after driving part-way Thursday and the last 7 hours yesterday.

It is nice and mild here but fairly windy. At least there is no snow or ice like at home.

Today I ran 2:00 through a rural area (it is super hilly here!) and called it 28km. I felt great and really enjoyed running in new scenery. I did a light stretch afterwards then got ready for the shower.

Kms: 28

Sunday March 2nd -- Day two

I made a dumb-ass move this morning. Since yesterday was so nice out I hopped out the door at 8am in shorts and a long sleeve. Yeeeowzah it was only 0C! Oooops. I ran 38 mins around UVa campus. 9km

Later in the afternoon I did another 41mins to make the day's total 18km

Kms: 18

Monday March 3rd -- Day three

At 8:30am I headed out the door (full gear today: running pants and long sleeve but t-shirt and shorts underneath) and headed to the UVa track. My warm-up was about 5km with 1 mile on the track striding the straights. I did 7.2km of intervals on the track but felt very sluggish with tight shoulders and my times showed I was "off." Funny part was when I finished an 80-something year old man who had been walking laps around the track came over and chatted with me. When I told him I was Canadian he told me about Cdn cities and their history and then told me about my own Western European heritage; it was all very amusing. He advised me to run shorter stuff to save my joints but after I told him I'd run 20 marathons already, he figured I knew what I was doing (or that there was no changing this old dog).

I hung out with Molly the rest of the day then started my trek home at 6:30pm and made it half-way home and spent the night in Pittsburgh.

Kms: 19

Tuesday March 4th -- Day four

It was cold and rainy outside my hotel room when I got up so I did 20 mins of circuits in my room instead then headed back out on the road. I stopped near Erie to hit the outlet shops (terrible me! more BR pants and button-downs!)

When I got home I cleaned my apartment then headed out for an easy 67mins. I felt great!

Kms: 15

Wednesday March 5th -- Day five

Rode bike indoors 30 mins at 11am. Kept cadence high but I am slow! Average 26km/hr

Evening: York work-out. 5k jog, 4x200m in 37 or so

Set 1: 1k 3:20, 400m 1:14

Set 2: 2k 6:43, 400m 1:14

Set 3: 1k 3:20, 400m 1:13 (kinda consistent, eh??)

Set 4: 400m 1:21, 400m 1:12

Phew! SO much better than Monday's workout in Virginia. Ready to fly!!!

Km: 17

Thursday March 6th -- Day six

am: very easy jog 1hr 12min

I am off work but days are busy. Go figure!

Km: 16

Friday March 7 -- Day six

long run 2:14

Km: 31

Saturday March 8 -- Day seven

easy run 1:12 then off to Berlin

Km: 16

Sunday March 9 -- Day eight

in Berlin, run 57mins easy

Km: 13

Week totals

Kms: 127

Cross train: 30min

Long run: 31