August 11, 2020 – Eat Lots

Hi Everyone! 


FYI if you hadn’t noticed: it’s HOT!!! Please re-read my note on heat if you need a reminder of how to approach training in it mentally.  


Another point on that subject is nutrition. I’m not strict with what or when I eat and just go by my hunger cues. But I find with training in the heat my hunger cues aren’t loud enough to ask for what I actually need. So I have to make a conscious effort to eat more, and more consistently. This is important – especially for those people training hard for upcoming marathons. You need to eat a lot. And consistently – not just at the end of the day. If you’re feeling generally fatigued, that could be your body’s way of signalling it doesn’t have enough energy. Energy doesn’t come out of nowhere – it comes from the food we eat. And remember that it takes even more energy to train and recover in the heat, so while you might feel like eating less, you actually need MORE than usual. It might help to take in more calories in liquid form at these times: smoothies, juices, milk/chocolate milk. Just get it in.  


ALSO if you’re injured or feeling niggles, you need to eat as if you’re training hard. After a hard workout your body goes into repair mode to strengthen all the micro-damage you did in training. Similarly, when you’re injured your body is in constant repair mode working to repair the injured area. You need to provide it with fuel so it can do its job efficiently and well. You may not feel like you just worked out, but to your body repairing an injury, it is the same as recovering from a hard workout.  


My advice: experiment with trying to take in a little more than usual. See what happens. I guarantee we’re all better off erring slightly to the side of more than we need than less. And I don’t mean sit and eat 10 bowls of ice-cream after dinner. Instead, have a big healthy breakfast, probably a second breakfast, lunch, snack, dinner, snack. This is how I eat when I’m training hard and have lots of energy but noticed I had started leaving a large gap in the middle of the day and it’s been affecting me. So back on the food train!!!  


Ok, workouts for this week: 


  1. 6-8 x 600 w 1:30 rest, 4-5 mins then 4-5 x 200 w 1 min rest  
  2. 6-8 x 2 min Hard, 1:30 easy, 4-5 min easy, 4 x 30 sec Hard, 1 min Easy 
  3. Water run option: 1-2-3-4-5-4-3-2-1 min Hard w 1 min easy 
  4. Hills, Glorious Hills!!!! 


One last note on workouts: I am now coaching with a club called the Monarch Athletics Track Club and the athletes are pretty experienced. Last night I had a group that contained an Olympian, a 2:09 800m runner and a 2:4-low marathoner. I knew the workout was supposed to be 8-10 x 600. They didn’t. We got there, it was hot, and people were struggling. Times were not fast and they were getting slower. So we turned it into 6 x 600. This is why I give you a range. I can’t see how you’re responding to the workout, but it’s OK to back-off and do the low end if the conditions require it. That is what experienced athletes do and they don’t beat themselves up 😉  


Hope to see some of you out there!



August 4, 2020 – Ruts

Hi Everyone!


My thoughts this week have been around the importance of taking breaks or shaking things up to avoid getting in a rut. I do think this has been one of the outfalls of not having races to train for (apart from those training for Boston or other big virtual races) – it’s easy to just keep plugging along and working hard with not a lot of variance from one week to the next. I have been thinking about how amazing it is that our mental state can have such an impact on our physical experience of energy. But it does. If you do become bored or mentally fatigued this can express itself physically. You’ll feel tired, unmotivated, and your runs might start to feel inexplicably harder.


The good news; it’s not too hard to reset. Options are: take a break, change your routine or routes, find a new fitness activity so you can “come back” to running. Or commit to a virtual race and take it seriously – with a training cycle, taper and down-time afterwards. Traveling and running in new places often shakes things up because when we return we have a new sense of appreciation for our old routes and routines. But we aren’t getting away as much these days, so the rut potential looms. I also find a change of seasons helps. But for better or worse, that won’t happen for a number of weeks yet, so best to find some other way to change things up.


Many of us started new routines in March with a lot of energy and motivation. It makes sense that these same routines might be getting a bit tired right now. So if you’re feeling this, take a week or two off. Don’t worry about losing fitness – what you gain in motivational and engagement energy will more than make up for it.


Workout options for this week:


  1. 3-4 sets of 4 x400 with 100 jog and 400 jog btw the sets (Boston peeps I like this for you)
  2. Hills! Any mix or match way of doing them that works for you
  3. 2-3 sets of 4 x 200 w 100 jog between reps and 400 jog between sets (for those that want to mix things up)
  4. Tempo: 20 minutes – slower than usual tempo – ease in and pick up the pace as you go

I am away so will attempt a mix of hills up here. Have a good one guys!




July 28, 2020 – Sharing our energy

Hi Gang!


We have come a long way in running and life since COVID started 4 months ago. We’ve challenged ourselves, held it together, kept up what we’ve known will keep us going and moving forward. We’ve done this by ourselves for the most part, each of us making it work the best way we know how. I think it will be a long time before things go back to how they were (if they ever do), but one thing we are able to start experiencing more now is the power of small group dynamics. We are all individually strong people, so it’s easy to put our heads down and find a routine and think “I’m fine on my own”. But there is something about sharing the energy of other people that really gives you that extra boost. I have noticed this over the last few weeks as I’ve slowly started getting together with small groups – socially and for exercise. I don’t have to bring all of the energy myself – I know I can just show up and it will be shared from others. I can rely on others to pull me along where I would likely stop on my own. We give each other looks (of determination, strain, effort, relief, contentment), and we feel supported. It’s more than a written word of acknowledgement – it’s a shared experience which really makes so much of what we do more meaningful.  

So that is my 2-cents for this week. If you’ve been functioning well in isolation, major kudos. But there is a huge untapped energy source out there waiting for you and that is other people. If you feel comfortable and are safe about it, then go and use it. You’ll likely also receive a huge jolt of gratitude for something we once took for granted. 


Ok, onto this week’s workouts. Holy hell it’s been hot! Am I the only one who has been suffering majorly in last week’s heat? Luckily I think it’s going to cool down a tad over the next little while. So here are our options for this week’s workouts: 

  1. 3 x 800 @5K pace w 2 min rec; 4 min rec; 6-8 x 400 w 1:30 rec (a bit faster) 
  2. Fartlek option: 3 x 3 mins Hard, 2 min easy, (4 min easy) 6-8 x 1:30 Hard, 1:30 easy 
  3. Fartlek option 2: 10 x 1 min On, 1 min Off – this is just such a good one to get legs moving if it’s been a while since you’ve done a speedier workout 
  4. Hills (ALWAYS on the menu – try to throw them in every 3rd week or so) 
  5. Tempo: 3 x 12 min tempo, 2 min easy (this one is longer so make your tempo pace 10 sec per km slower than usual – working a different fitness angle) 



July 21, 2020 – Self Compassion

Hi Everyone!

It’s funny – I always think I don’t have anything to write but then I think: I WAS contemplating something. What I’ve been thinking about this week is self-compassion. I’m not in regular contact with everyone one this list, but based on my sample set who I am more regularly in touch with, I would say we could all use a little more self-compassion.

We are used to being tough on ourselves and strict taskmasters. Let’s be honest – not that many people run marathons, train through the heat whether they have an upcoming race or not, get up at the crack of dawn in all types of weather to push themselves, while simultaneously working and being a support for others in their lives. Most of us in this group do these types of things, and we really do enjoy it. But the trick is to be able to get ourselves to do hard things, while maintaining an element of self-compassion. So many times I hear people being hard on themselves and disappointed in themselves, and I just want to wrap you all in a big hug and say “you are amazing! Be kind to yourself!”

I know many of us have unkind, judgmental inner voices which we direct at ourselves. I would love to be there to deflect these for you, but I’m probably not privy to at least 90% of them. We need to learn to treat ourselves as we would a good friend, or our kids when they’re struggling. Self-compassion doesn’t mean letting yourself off the hook – it means being on your own side. You can still be firm and demanding of yourself, but in a kind and supportive way. You would never get mad at a kid or friend if they failed at something. You would tell them you love them and remind them of all the great qualities they have and of all the times they’ve succeeded. Then, you would probably try to help set them up to achieve their goals next time. And that is exactly how we should try to talk to ourselves: include a good dose of self-love when setting out to do something, and maintain that love whether it goes as planned or not.

Please don’t forget to do that – for me. It will make me feel better because I think you’re all awesome, wonderful people who are doing your best and doing it well, and I love you!


Ok, onto workout options for this week:

  1. 4×1000 with 2 min rec; 4 min rec; 4-5 x 400 w 1:30 rec (I’ll bring a cone for the 400 mark and leave it there until the last group is done. Each 1000 will look a bit different ie. 800/200, 600/400, 400/600, etc. Might be nice to mix it up that way)
  2. Same-ish thing but fartlek style: 4 x 4 min Hard w 2 min easy, 4 min easy, 4-5 x 1:30 Hard w 1:30 easy (Note: this is a good one for water running as well – just halve the rest)
  3. Tempo: 3 x 10 min tempo w 3 min easy + strides
  4. Mix of hills! If doing Pottery try half your regular amount, then jog a couple km’s to Riverdale and do 3-4 of those. If in the Beach, do some longer then shorter ones. Keeps all those neuromuscular settings awake and firing!


Here is our form for meeting for workouts. Let ppl know what you’re doing so they can join. I’m floating back to early start times but not everyone is up for that and it’s ALWAYS easier with others!


July 14, 2020 – Nature Bathing

Hi Everyone!


Looks like we’ll be getting a small reprieve from the heat this week. Let’s enjoy it!


One thing I was thinking about this week was making the most of our surroundings in nature. There are not many months here in Canada where we have everything in full bloom and growth mode. We have probably close to two months until it starts making changes to retreat for winter. Nature in fall and winter is beautiful too, but there is something about the energy we get from it all in full bloom mode. Studies have been done that show that our brain waves become more relaxed and less anxious when we are exposed to the colours, patterns, textures and smells in nature. In Japan they even have a type of therapy called “Forest Bathing” where they immerse themselves in the woods for hours to help them feel better physically and mentally.  So my thinking is, why not try to soak up and absorb as much of that as we can while we have it? We are lucky to have so many parks and trees and water around us. My challenge for all of you over the next few weeks is to try to be aware of all of this as much as you can while you’re out running – and appreciate it. As much as you can, try to notice the different leaves on trees, the sounds of birds, the patterns of branches, the colours of flowers, the smells of grasses. It’s doing good things for your mind and body, and given our climate, our ability to really “bathe” in it won’t last too long!


Workout options for this week:


  1. As always, Hills if you haven’t done them in the past two weeks or so (any mix of long and short – keep those muscles from going dormant!)
  2. 4 x 800 w 1:45 rest then 4 min rest, then 1-2 sets of 4 x 400 w 1:15 rest/4 min bw sets
  3. Brazilian circuits: on a field or stretch of about 100m, do 20 mins of running hard from one end to another followed by 1 min of exercises (ref Kerry’s July challenge for ideas)
  4. Tempo: EITHER 2 x 15 min w 3 min easy OR 2 x 4-3-2-1 min tempo w 1 min rest (3 min bw sets)

Have a good one!



June 30, 2020 – Heat Acclimatization

Hi Everyone!


I’m not sure if everyone has experienced runs in the the real heat yet, but if you’ve somehow managed to dodge around the hottest days so far, you will get a taste of it over the next couple of months for sure. I had some toughies this weekend and it reminded me some important things about running in the heat which I thought I’d share with you.


First up, a quick lesson on what happens to your body when you exercise in the heat. As your body temperature starts to rise, your body immediately goes into action to cool it off to maintain a safe core temperature. Your blood vessels expand and blood is diverted to the skin and surface areas where cooling takes place through sweating and evaporation. This diversion of blood means there is less available to deliver oxygen to your working muscles. It also adds a strain to your heart as it tries to pump blood to all the areas asking for it at once. This makes running at any pace feel harder than it normally would. On top of this, our cooling system relies on sweating, and in the process we can lose a lot of fluid and start to become dehydrated which further stresses our system and perceived effort.


So the first thing I want you all to understand is that running in the heat really IS harder on your body, and your performance WILL suffer. It’s not in your head. There are real physiological changes which are making it feel like you’re running underwater or at high altitude with less oxygen. Your muscles are getting less than they normally do! So don’t look at your pace, assess your effort, and decide you’re out of shape or “having a bad one” and call it quits. It is supposed to feel this way if your body is doing what it’s supposed to be doing.


The second important point is that as humans, we are actually well adapted to running in the heat, and our bodies respond to the stress by making physiological adaptations. First, we start to produce more plasma, so that our blood can circulate more efficiently to our skin (for cooling), our hearts (for pumping) and our muscles (for fuel and oxygen consumption). Second, our core temperatures at rest and during exercise become lower, so we are able to take on more heat without danger. And finally, we become more efficient sweaters: we sweat earlier, to start our cooling process quickly, and our sweat itself changes in composition so we don’t lose as many precious electrolytes, but more expendable water.


The awesome news is that these adaptations make us more fit and better runners at all temperatures. Many athletes train in the heat specifically for the performance adaptations. So once you’re acclimatized your runs will feel soooo much better and when you run in the cooler fall temps you’ll have a superpower!


The not so great news: it takes about 1-2 weeks to get there. Meanwhile, your runs will feel harder than usual. What you need to do in this phase is remember that just getting out the door is training. Let go of pacing goals and go solely by effort. Cut your runs shorter if you have to, and slow down. It’s all fine, you’re getting the added boost of heat training (no, it’s not a metric for your log, but it IS real!)


Also a quick word on recovery. After a harder run or workout in the heat your body has to spend more energy on cooling itself down so there is less to spend on delivering nutrients to damaged muscles for repair. This doesn’t mean you won’t recover, it just means it will take more time. So respect that. If you’re feeling rough day after day, you may need to be adding a bit more recovery to your routine.


That is all – also enjoy it while we can – remember those absolutely horrible freezing cold runs? Let’s absorb as much heat into our bodies now because winter will come again!


Workouts for this week:


  1. 4×3 min with 1:30 rest @20 sec per K faster than tempo pace. 4 min easy. 5-6×1:30 with 1 rest at 30 sec per K faster than tempo (adjust paces according to heat)
  2. 6-10×3 min with 1:30 rest at 20 sec per K faster than tempo
  3. 2 x 600 w 1:30 rest; 2 x 800 w 1:30 rest, 2 x 600 w 1:30 rest, option of 1 last 800 to finish.
  4. Short Riverdale hills with 10 x squats at top, 10 x push-ups at bottom – SUCH a good one! Option to finish with 3-4 good flat strides.
  5. Tempo: 3 x 6 min tempo w 2 min easy jog, 4 min easy, 6 x 1 min tempo (a bit faster) with 1 min rest


Have a good one!




June 23, 2020 – Do Other Stuff


Hey Everyone!


What I’ve been thinking about this week is the importance of “other stuff”. I was listening to a podcast where they were talking about Alan Webb (American Olympian and record holder in the mile). They talked about how little mileage he did relative to his competitors. But then added how much “other stuff” he did (weights, plyometrics, x-training). His overall load was high, but he didn’t have to count it all in mileage. Everything he did made him strong, and fit, and a better runner.


I also think about Malindi Elmore, our current Canadian women’s marathon record holder. She came to the marathon ‘fresh’ after years of training as an Ironman triathlete. She had a huge base of training, with lots of room left to focus more on running when she wanted to.


Summer is the perfect time to focus more on that other stuff. And I don’t mean add it in to your running training. Substitute some running for it. If you’re not training for a specific race right now, you will likely benefit more and preserve your running freshness by mixing it up. Good options: swimming, water running, SUP or other forms of paddling (kayaking), strength training, cycling. The key with these, since most of us will be novices at most of them, is to go by effort. You can push yourself pretty hard in areas that aren’t running, and still gain fitness but really avoid burnout and staleness in running. So get your heads around not counting mileage and be ok with building strength and versatility in different areas. It will make us better, happier runners in the fall when our options start to dwindle back to just running.


Workout Options for this week:


  1. Pottery Rd Hills (if you’ve accidentally forgotten about them for a while)
  2. 4×4 min with 1:30 rest at 20 sec per K faster than tempo, 4min rest, 4-6×2 min with 1:30 rest at 25 sec per K faster than tempo
  3.  1 x mile, 2 x 800, 4 x 400, 2-3 x 200 – 2 min between sets, 90 secs between reps
  4. Tempo: 3 x 10-12 min w 3 min easy
  5. 8×1:30 with1 rest at 25 sec per K faster than tempo, 5 min rest, 4-6×30 sec with 1 rest think of these like 200s but not all out 200s more like long strides


I know some people have been meeting up for the odd workout. We’re not officially able to get together in big groups yet, but I think groups of 5-6 is reasonable.

Let’s coordinate on a spreadsheet so people have options to join where they want. Once a spot and time has about 5-6 people, consider starting a different one. And by no means do you need to commit – this is just if you want workout company.

Looking forward to seeing one or two of you!



June 16, 2020 – Resilience

Hi Everyone!


Something I’ve been thinking about this week is resilience. Resilience: the capacity to recover from adversity and pursue your goals despite challenges. It helps you survive the worst day of your life and thrive every day of your life.


In running we can build resilience through strength work and base mileage. That way when we encounter a higher load, we can recover or “bounce-back” more easily. Or we can challenge ourselves to perform in challenging circumstances instead of only when our internal and external environments are perfect and in control. This allows us to become non-fragile athletes. We know how to train to become resilient athletes – this is nothing new.


But what about becoming resilient people? Why do some people seem to be more resilient to repetitive hardships, while others seem to be more fragile?  I did take a course on this a while ago, so I thought I’d share what I learned.


It is based on the premise that our brains are wired to remember negative  experiences more strongly than positive ones. This makes sense in terms of evolution: if we remember where the sweet berries were, it’s nice, but not necessary for our survival. If we remember where that family of hungry tigers lives, we’re more likely to survive. When we have a negative experience it makes a disproportionately bigger imprint on us than a positive experience. This is a good thing – it’s why we’re here even discussing it! (I’m sure there was an off-shoot of our ancestors who remembered where the sweet berries were, but those happy-go-lucky optimists were likely killed by the tigers so weren’t able to pass along their happy-go-lucky genes).


As a result, here is an example of how our brains function today. We wake up and go for a run, we smile and wave at a few people, someone yells at us for passing too closely on the sidewalk, we have a nice chat with our neighbour at the end. We then go to the grocery store, listen to a favourite song on the way there, enjoy the sunshine while waiting in line, get admonished by someone for walking the wrong way down the aisle, have a nice exchange with the cashier.


It’s now mid-morning and we think: what a bad morning – why are people such angry idiots – everyone is yelling at me. We’ve had at least 7 positive experiences and 2 negative ones, but we tend to only recall and emotionally attach to the negative ones.


So what does this have to do with resilience? Resilient people tend to have a bigger reservoir of positive experiences to offset the negative ones. Think of your positive experiences as your root system which grounds you and holds you in place when heavy winds or a tornado arrives. The more you have, the more anchored you are, and the more resilient you become.

How can we control our positive experiences and lay a greater foundation? By being aware of our negativity bias and really pausing and reflecting on the positive interactions. Remember: we have many more of these positive experiences daily than we remember. Our brains don’t naturally hold onto them though so they can easily become wasted moments and not add to our anchoring root system. It is up to us self-aware Big Brain people to download those moments. How? Notice them when they’re happening, replay them afterward, and think about them with gratitude. Then when the negative experiences come (and they will – that doesn’t stop!) it is experienced on top of a strong foundation of positive experiences. We are then able to bounce back from set-backs, failures and heart-aches much more quickly. It does take some effort and self-awareness to train our brains, but if we can consciously build up our resilience we have the opportunity to become both better athletes and happier, more productive humans.


Ok, onto workouts for this week:


  1. Pottery Rd Hills (some of us may have been leaving these a little on the back-burner so time to throw a few sets in for strength and resilience!)
  2. 3-4×1200 with 2:30 rest at 25 sec faster than tempo pace; 4 min rec;  4-6×200 with 1:30 rest (you’ll have to know about where the 400 mark is if doing these on Lakeshore but it’s 1 ½ lengths. So if you start wherever you finished they’ll even out).
  3. Short Riverdale hills (6-8) followed by 4-6 good strides. This one is a zinger which addresses all those fast twitch and power fibres some of us start to lose over time
  4. Tempo: 2×8 min with 2jog at tempo pace; 3 min rest, 2-4×2 min with 1 rest at 10 sec per K faster than tempo plus strides


Have fun!




June 9, 2020 – Raising the Floor

Hi Guys!


I thought I’d share a concept I heard which resonates and which I think can apply to a lot of our lives. There are two different ways we can try to improve: we can raise the ceiling, or we can raise the floor. What does this mean? Raising the ceiling is raising our high water mark. It is the best we can achieve. It is our “personal best”. It is a nice bar to know is there – everyone likes to know that they are capable of great things when they put their minds to it. Theoretically, if we keep raising our ceiling, we keep getting better. And in some ways we can become defined by our “ceilings”. But sometimes they can be “one-off’s” and they’re pretty rare and hard to achieve.


But there is another way to improve and that is raising our floor. That is our baseline consistent effort which we can go out and do on any given day. When our floor comes up, everything else shifts up as well. It’s just another way to measure progress and improvement in the absence of “personal bests”. Raising your floor in training is generally achieved by consistent, effortful, but non-“magical” runs and workouts. We can definitely continue to improve without setting new high water marks. Just inch our floors up a bit.


Of course I think of how this concept applies to other areas of life. How can we make a difference in changing the structures of the society we live in if we’re not running for politics or leading organized movements or giving life altering speeches which millions hear? I’d consider those actions raising the ceiling. Maybe we can raise our floors through our everyday actions, by how we treat people, by what we read and consume, by what we teach our kids. These aren’t life-altering revolutionary actions, but they will gradually pull us up.


Ok, onto workout options for this week:

  1. If it’s been a couple weeks since you’ve done hills, throw them back in! Pottery Rd – any combination of full and half hills.
  2. Riverdale Hill option – I tried this one and liked it (thanks Mike!) – Go to the West side of the park (towards the zoo) and run a stride along the grass towards the cement hill and up to the top. Take the stairs down and repeat 3-5 times.
  3. If you haven’t done the “strides” workout of 8-10 x 80-100m strides that’s a good one the throw in.
  4. Tempo: 20-25 minutes, then 5 x 1 min with 90 sec rest
  5. Workout: 6-8 x 600 with 1:30m rest 20 sec per K faster than tempo

Also don’t forget that it’s going to jump in heat and humidity again this week, so adjust times to effort accordingly.


Have a good one.




June 2, 2020 – Reflections on Racism

Hi Guys,


I’m not sure what to say. I’ve been experiencing feelings of extreme grief and sadness over the past week as I’m sure many of us are over the pain and suffering of our Black fellow humans. I was going to just say I’m going to be quiet and listen. But I think I have a greater responsibility than that. Racism is alive and surrounding us. Yes, it’s worse in the United States, but that doesn’t absolve us. We can’t say it’s not our problem.


Usually I sort my thoughts and emotions out on a run. Aren’t I lucky to be able to do that? There is so much that I am privileged with for being white and living in Canada. I have done nothing to earn this privilege. I am aware of it, but there are times, living in my bubble, that I can let myself forget. Even when we acknowledge at every public gathering that the land we are on rightfully belonged to the indigenous peoples who were here before us and who we stole from, mistreated, abused, murdered, and nearly destroyed their culture, we just say the words and then get on with the show. Sure, we work hard, so we can easily delude ourselves into thinking we’ve earned what we have. But we haven’t. It’s been passed down to us at the expense of others. And minorities continue to pay out of proportion for our privileges.


I’m still not sure what to say. Or do. But I do think and hope that a switch has been flipped and that we won’t or can’t go back to living in our bubbles. We have to force ourselves to overcome our ingrained ways of thinking – because the fact that I’m shocked and horrified over the events of the past week make me feel even more sick – why wasn’t I feeling this weeks, months, years ago when things like this were clearly still happening? How have we all been going “on with the show”?


When spiritual seekers reach enlightenment and the sense of “Nirvana”, it is usually described as a sense of everything being part of everything else. A total sense of “one-ness” and connectedness. Total equal love for all. This includes everything which contains atoms – trees, rocks, grasshoppers, fish. This is a huge ask for most people to seek, but we can start along our path of becoming an enlightened species if we can at least learn to feel “one-ness” with people of different skin colours. That is the very first teeny tiny step. Learn how to love, respect and really value Every. Single. Human. Being. And I will add, that includes the elderly, the mentally and physically sick, the addicted, the disadvantaged. Love them all. We are all humans and any one of us could end up in any situation. I think that’s my only answer right now. Equal love for all of humanity. Let’s try. #blacklivesmatter



Workout options for this week:

  1. 2x 1 mile with 2:30 rest at 15-20 per K faster than tempo; 4 min rest; 4×800 with 1:45 rest at 25 sec per K faster than tempo
  1. 2-3K w-up – 10 x 80m strides, 2-3K c-dn


  1. Tempo: 3 x 10 min w 3 min rec