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  • 47 miles
  • 07:41 time
  • 3872 calories
  • 4 workouts
  •  
  • This Week time period

Entries

  1. RUN
    great 2017 Commute Run No.43 (147mi... 21.8 km 02:27 10:51 pace

    2017 Commute Run No.43 (147min.LSD). Temp@Start:+15C.
    Tried to keep the TRUE LSD pace, keeping the image of 'holding' energy till the end of the run, and was going to my last 2000m hi-pac... read more

  2. RUN
    Afternoon run 7.3 km 00:38 08:22 pace

    Afternoon run. Temp: +28C!!
    Very hot!
    But felt good to build up just up to 4min./km!

  3. RUN
    great 2017 Commute Run No.42 25.15 km 02:18 08:49 pace

    2017 Commute Run No.42. Temp@Start: +14C.
    Left home@5:13am.
    Changing pace every day.

  4. RUN
    great 2017 Commute Run No.41 (138mi... 21.33 km 02:18 10:24 pace

    2017 Commute Run No.41 (138min.LSD). Temp@Start: +13C.

  5. RUN
    great Weekend Long Run 33.3km 33.3 km 02:52 08:18 pace

    Weekend Long Run 33.2km. Temp.@Start: +17C.
    First over 30km long-run after coming back from Japan!
    Left home at 6:40am. Early morning is easier to run.
    Tried to keep around/under 5min./k after the... read more

  6. RUN
    great 2017 Commute Run No.40 23.36 km 02:12 09:05 pace

    2017 Commute Run No.40. Temp.@Start: +12C.

  7. RUN
    Afternoon run (8000m Build-up... 10.15 km 00:49 07:46 pace

    Afternoon run (8000m Build-up)@MST. Temp.+22c
    6:05, 5:12, 4:32, 4:10, 4:07, 4:03, 4:05, 4:03.
    CD, Jog back to office
    Windy!
    But Wasn't that hard to pick up the pace to 4:0x/km, maybe because o... read more

  8. RUN
    Morning run 10.4 km 00:56 08:39 pace

    Morning run @MST etc.
    Failed speed work, due to another pit-stop during the run!
    Just did several quick 200m dash (under 40sec.), after all...orz

  9. RUN
    Afternoon run@MST 7.36 km 00:41 08:57 pace

    Afternoon run & strength training@MST
    A bit windy.

  10. RUN
    great 2017 Commute Run No.39 25.17 km 02:17 08:45 pace

    2017 Commute Run No.39. Temp@start: +14C.
    Left home@5:12am.

  11. RUN
    great Afternoon jog 9.3 km 00:55 09:31 pace

    Afternoon jog on 8k loop & strength training @MST. 27C!

  12. RUN
    great 2017 Commute Run No.38 (140mi... 22.13 km 02:21 10:15 pace

    2017 Commute Run No.38 (140min.LSD). Temp@start: +12C.

  13. RUN
    Afternoon jog @MST 8.03 km 00:48 09:37 pace

    Afternoon jog @MST

  14. RUN
    great 2017 Commute Run No.37 22.35 km 02:00 08:38 pace

    2017 Commute Run No.37. Temp.+10C.
    Kept around 5~5:30/km for for 20km, and added 2000m quick pick-up at the MST track (3:56, 3:52/km). jog to the office.
    Lots of energy left after the good rest ove... read more

  15. RUN
    good Weekend easy run 16.58 km 01:39 09:36 pace

    Weekend easy run. Temp.+20C.
    Got lazy and did sleep in on Sunday morning.., but had a log good sleep.
    Hard to get out for a run in the afternoon doing all the family chores at home, so just went fo... read more

  16. RUN
    Afternoon run (8k Build-up)@MST 9.2 km 00:43 07:33 pace

    Afternoon run (8k Build-up)@MST. 25C.
    Wasn't gonna build up, but felt so good and naturally reached under 4:20min/km.
    5:57, 4:57, 4:33, 4:17, 4:15, 4:06, 4:05, 3:57.
    Jog back to office.

  17. RUN
    Morning run (10000m Pace run)... 13 km 01:00 07:25 pace

    Morning run (10000m Pace run)@MST. Temp:+12C.
    2km WU
    4:17, 4:13, 4:13, 4:11, 4:11, 4:16, 4:10, 4:12, 4:17, 4:11,
    1km jog back to office.
    1st half 5k was OK..., but not stable in 2nd half.

  18. RUN
    great 2017 Commute Run No.36 (135mi... 20.3 km 02:15 10:42 pace

    2017 Commute Run No.36 (135min. LSD). Temp@start: +16C.
    It's been a while to do the real LSD... need it once in a while.
    Ave.HR: 120bpm.

  19. RUN
    great 2017 Commute Run No.35 23.28 km 02:17 09:28 pace

    2017 Commute Run No.35. Temp.@Start: +13C.
    Left home@5:10am.
    Kept easy jog pace for 20km to the track.
    Did 2000m high-pace comfortably at MST (4:05, 3:57).
    Jog to the office.
    Lots of energy left!

  20. RUN
    11.3 km 00:55 07:49 pace

    Afternoon run (short 8k build up)@MST. Temp: +23C
    Started from jog pace, but felt easy to pace up close to 4min./km.
    6:00, 5:02, 4:36, 4:25, 4:11, 4:08, 4:02, 4:05,
    CD