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  • 14 miles
  • 02:26 time
  • 1883 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Tempo run 13.7 km 01:23 09:45 pace

    12km with tempo pace, happy pace.

  2. RUN
    good Easy run @ USJ3/4 9.11 km 01:03 11:03 pace

    Easy morning run

  3. RUN
    good Easy run @ USJ3/4 4.56 km 00:29 10:21 pace

    An easy run that went too fast

  4. RUN
    good Long run 22.8 km 02:34 10:52 pace

    Long steady pace run, hot sun killed the final 2km and slowdown to walking.

  5. RUN
    good Easy run @ USJ3/4 4.56 km 00:29 10:18 pace

    Easy morning run

  6. RUN
    good Tempo run 13.7 km 01:22 09:37 pace

    12k tempo pace. Still a long way before I can fully adopted to the effort based pacing

  7. RUN
    good Speed intervals 9.5 km 01:10 11:51 pace

    4x 1.2km repeats at 5.5min pace. The body adapted to the intervals training now.

  8. RUN
    good Long run 20 km 02:10 10:27 pace

    Steady pace run, no enough time for the planned 5 laps (23km). Felt great on the effort based pacing.

  9. RUN
    good Tempo run 13.7 km 01:22 09:37 pace

    12k tempo pace with only stop watch and rough idea on the distance. The first 4km was too fast but then I managed to slowdown to the target pace later. Great practice on the efforts based pacing.

  10. RUN
    good Speed intervals 12.2 km 01:30 11:52 pace

    8x800m repeats at 4:20min each, around 5.5min pace. Used my wife tiny digital watch for the split time, and I just realised that I don't know how to use a stop watch for running.

  11. RUN
    good Long run 18.33 km

    Long run without a watch or gps is tough. Tried my best to keep the efforts for a steady pace.

  12. RUN
    good Easy run @ USJ3/4 4.56 km

    Run by feeling, really need some time to get used to it.

  13. RUN
    good Tempo run 7.8 km 00:50 10:18 pace

    Night run around UM lake with the Garmin speed training group. Humid and tough pace.

  14. RUN
    good Easy run @ USJ3/4 4.56 km

    Easy morning run. Finally the 910xt dead on me. Time to get use to the training without a gps.

  15. RUN
    good Speed intervals 9.5 km 01:07 11:21 pace

    4x 1.2km repeats at 5.2-5.4min pace. Rain made it felt easier.

  16. RUN
    good Long run 18.33 km 02:00 10:33 pace

    Long steady pace run.

  17. RUN
    good Easy run @ USJ3/4 4.56 km 00:33 11:29 pace

    Easy morning run

  18. RUN
    good Tempo run 13.75 km 01:25 09:54 pace

    12k of tempo pace, felt both exhaustion and satisfaction.

  19. RUN
    good Easy run @ USJ3/4 5.7 km 00:39 10:57 pace

    Easy morning run

  20. RUN
    good Speed intervals 10.25 km 01:12 11:19 pace

    5x1000m repeats at 5.3-5.5min pace, started with some drills too before the repeats. Felt great.