Hong
8 x 400m w/1:30RI - hot and humid night at the track with RR crew.
- Miles:
- 4496 total / 0 in 2013
- Goal:
run 2013 km bike 2014 miles swim 201.3 km
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Hong logged 4496 miles.
Last workout 10 months ago. Help get them back on track!
Entries
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RUN
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RUN
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RUN
alright Track work 13.6 km 01:21 09:35 pace
Tough Track work - 800WU(1k, 400RI, 2k) x 4 @ RP, CD
Mind was not there today. Couldn't get into RP mode.
1k @ 4:38
2k @ 4:37
1k @ 4:27
2k @ 4:35
1k @ 4:22
2k @ 4:39
1k @ 4:31
2k @ DNF -
RUN
blah Fun run in the sun 36.37 km 03:35 09:31 pace
Around Mississauga with the marathon group. Diverged a bit for some extra K's and then caught up with the group/Phil for some chilling. Tripped along Rattry Marsh trail after Phil said "... read more
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Nice Job:
Gotta be careful out there! You don't want to lose a few weeks like you did this past winter.
10 months ago
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RUN
tired M Valley 8.46 km 00:46 08:45 pace
Tough crazy 8's - supposed to be 14k with 2k*6 with 5's increase per interval starting at 5:15. Legs were shot from the previous workouts.
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RUN
blah crazy eight 8 km 00:38 07:33 pace
Day 2 of Boston training - (3k wu, 1k @ 4:20 + 20's stride extension x 4, 1k cd)
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RUN
good track attack 15 km 01:30 09:39 pace
Day 1 of my boston training - 3k WU (2k @ 4:37 w/ 2min RI) x 4, 4k cd.
Ran into the half marathon training group from S1 doing their speed work. Big groupie! -
RUN
good Waterfront 6.55 km 00:34 08:27 pace
First real tempo run since Ironman Mont Tremblant. Looking forward to getting back my run legs for Berlin and Chicago Marathon.
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u know where i've been LOL... hell haha.
10 months ago • Like
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RUN
alright 5.08 km 00:25 08:02 pace
Quick run around Kelso Lake to shake up the legs for Cleveland Marathon this weekend.
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swim
blah Kelso Lake 460 m 00:14:23 50:19 pace
1st open water swim in Kelso lake, water was quite nice but very choppy. Didn't feel like I was moving at all.
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Looking forward to joining the fun after the weekend!
about 1 year ago • Like
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VELO
good Milton Sprint course and extra 81.26 km 02:38 19.1mph pace
Another beautiful day to be out riding. The boys were doing hill repeats while I spun around the course. Lots of protein flying about, not sure how many I swallowed :)
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swim
blah 1500 m 00:34 36:31 pace
One of those days where you think 'wtf' am I doing here... its been 2 weeks of no swimming... tough getting back into the pool... good thing, open water starts this weekend. yippee!
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VELO
good 97.07 km 03:27 17.5mph pace
Milton Sprint route, Appleby Line, Mount Nemo and a bunch of fun rollers. Great hill and strength training with my buds James, Henry, Anil and Lazo. Can't wait to Ironman Mont Tremblant 70.3 n... read more
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Thanks Alan!
about 1 year ago • Like
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Nice Job:
Pretty sure we did more climbing today than Tremblant 70.3 course. Just make sure you save something for that 12% climb and you're set!
about 1 year ago
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VELO
alright Halton Hills /\/\/\/\/\ 56.1 km 02:06 16.6mph pace
Tough hill repeats on our tri-cycles today. Not only did we have to deal with the hills repeats, the winds from the north made it 10x harder, and on top of that, my derailleur was loose and I could... read more
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VELO
alright 58.75 km 02:05 17.5mph pace
Tough ride out to Kelso with my buddy James. Legs felted like iron but managed a good pace overall. Looking forward to running hills tomorrow.
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What they said. :)
about 1 year ago • Like
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Wow!
about 1 year ago • Like
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RUN
blah Pittsburgh Marathon 42.2 km 04:06 09:22 pace
Had a blast running the Pittsburgh Marathon this week but too bad my time wasn't a blast. Tough course with lots of rollers and one major hill at mile 12-14. I had no problems with the hills b... read more
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You're an Inspiration:
Hong, great effort nonetheless. My legs shut me down at 38Km last week at Waterloo, glad it didn't get me today. These conditions only toughen us up for the next one. You'll kick butt next time.
about 1 year ago
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Congrats Hong! Humidity....the nemesis of runners. regardless, looks like you had a great run. Congrats!
about 1 year ago • Like
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Great Performance:
Nice work Hong, way to tough it out!
about 1 year ago
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- swim
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VELO
blah Holy Winda-licious! 53.02 km 02:05 15.8mph pace
This was supposed to be an easy ride at a relax pace but the wind kept changing directions and insisted it wanted to be in Henry and my face. Biked a partial bit of Mount Nemo before turning off on... read more
- VELO
Aoutch! I would have been dead by the 4th rep. Great job!
10 months ago