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Entries

  1. RUN
    great Afternoon run (2000m tempo-ru... 5.73 km 00:30 08:25 pace

    Afternoon run (2000m tempo-run)@MST Temp.+20C.
    Last run before Bellingham Bay Marathon!
    2km WU,
    3:50, 3:50
    CD & Stretch

  2. RUN
    great Afternoon run (5000m Pace-run... 8.31 km 00:40 07:48 pace

    Afternoon run (5000m Pace-run)@MST. Temp.+18C.
    2km WU,
    3:59, 3:55, 3:57, 3:53, 3:52 (19:36)
    CD & Stretch in the field.

    It's been a while since I ran 5000m under 20min!

  3. RUN
    great Afternoon Run (2000m x 2, etc... 10.2 km 00:52 08:16 pace

    Afternoon Run (2000m x 2, etc.)@MST. Temp.+15C.
    3km WU
    4:03, 3:57 (1km jog)
    4:01, 3:52
    100m WS x 2~3 & CD

    No morning run. I could have slept in....!
    I didn't think well and just woke up ... read more

  4. RUN
    great Morning Run (Easy Build-up on... 13.8 km 01:12 08:23 pace

    Morning Run (Easy Build-up on 8k loop & MST). Temp.+10C.
    Just some sprinkle.
    Easy build-up on 8k loop, and did 2000m tempo at MST (3:57, 3:49).

  5. RUN
    great Afternoon jog@MST 5.81 km 00:33 09:14 pace

    Afternoon jog@MST. Temp.+14C.
    Easy jog.

  6. RUN
    great Morning Run (Mild build-up) o... 13.11 km 01:08 08:20 pace

    Morning Run (Mild build-up) on 8k + 2k loop & MST. Temp.+10C.

  7. RUN
    great Sunday run (10000m pace-run)@TCP 15.32 km 01:10 07:23 pace

    Sunday run (10000m pace-run)@TCP.
    3km WU,
    4:07, 4:06, 4:03, 4:04, 3:59,
    4:02, 4:01, 4:04, 4:04, 4:05
    1km CD & 100m WS

    OK, it's time to get it together here.

  8. RUN
    great Eastside 10K race (ran as a p... 10 km 00:49 07:49 pace

    Eastside 10K race (ran as a pacer 5min./k for m). Temp.@start: +13C.

    4:56, 4:54, 4:43, 5:03, 4:52, 5:09, 4:46, 4:44, 4:58, 4:29.

    Beautiful day for a race! (compared to the rainy race, last year☆)... read more

  9. RUN
    great Morning Run (2000m x 2, 200m ... 13.36 km 01:11 08:33 pace

    Morning Run (2000m x 2, 200m x 5~6)@MST. Temp.+11C.
    3km WU,
    (4:07, 4:04)
    (4:05, 4:03)
    200m x 5~6 (39~41sec.)
    CD
    Ended up jogging too long (800m) between 1st and 2nd 2000m run, as I made a mistake t... read more

  10. RUN
    Afternoon short build-up@MST 7.21 km 00:37 08:15 pace

    Afternoon short Buil-up@MST. Temp. +25C
    6:38, 5:35, 4:55, 4:14, 4:05, 3:57
    Stretch in the field & jog back to office
    Windy afternoon, but felt easier to pace up compared to the morning run.

  11. RUN
    great Morning Run (10000m Middle-pa... 13.59 km 01:05 07:41 pace

    Morning Run (10000m Middle-pace Run)@MST. Temp.+11C.
    1.6km WU,
    4:28, 4:24, 4;22, 4:21, 4:23,
    4:19, 4:20, 4:19, 4:17, 4:14
    CD & Strength Training in the field.
    Cannot seem to pick up the ... read more

  12. RUN
    good Afternoon build-up@MST 9.28 km 00:49 08:25 pace

    Afternoon build-up@MST. Temp.+22C.
    No morning run, due to some urgent job to be done...
    Still feeling a bit tired, so started slow and gradually built-up (last 3km laps: 4:21, 4:15, 4:15).
    CD

  13. RUN
    great Morning Run (10km Build-up + ... 13.2 km 01:18 09:30 pace

    Morning Run (10km Build-up + 1000m). Temp.+17C.
    Forgot to charge my Garmin235...orz
    So just did a build-up run on 8k+2k loop, and only timed 1000m at MST (3:51).
    Jog to CD.
    I guess it's tellin... read more

  14. RUN
    Afternoon jog @MST 6.2 km 00:38 09:51 pace

    Afternoon jog @MST Temp.+26C
    Warmed up quite nicely!

  15. RUN
    great Morning Run (80min. jog) on 8... 13.17 km 01:22 10:01 pace

    Morning Run (80min. jog) on 8k+2k loop, etc. Temp.+14C.
    Recovery jog. Not as bad as expected.

  16. RUN
    Weekend Long Run 30km@TCP 30.27 km 02:19 07:23 pace

    Weekend Long Run 30km@TCP. Temp. +15C
    Rain on Saturday.
    10:15am start.
    2.45km WU,
    Kept 4:10~4:30 on i-loop(including tiny hills) for 20km,
    then coming into the track and kept easy cruising pace f... read more

  17. RUN
    Afternoon jog 6.7 km 00:40 09:36 pace

    Afternoon jog.
    The track was busy for some event.
    Absolutely easy jog, only! That's it for my weekday training! TGIF\(^o^)/

  18. RUN
    great Morning Run (15km Build-up - ... 15.7 km 01:16 07:46 pace

    Morning Run (15km Build-up - 8k+2k loop & MST). Temp.+18C.
    Started at 6:18am. Finished my run before the rain comes!
    Wasn't going to build-up but naturally felt better toward the end and d... read more

  19. RUN
    great Morning Run (1000m x 4 + 200 ... 12 km 01:09 09:15 pace

    Morning Run (1000m x 4 + 200 x 4, etc)@MST Temp.+16C.
    1.6km WU,
    3:53, 3:56, 3:55, 3:56 (200m int.)
    40, 39, 39, 40 (200m int.)
    Strength training & Stretch in the field, lunge, etc.
    Jog to CD.

  20. RUN
    Afternoon jog@MST 7.5 km 00:44 09:20 pace

    Afternoon jog@MST. Temp. +27C
    Easy jog only.