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  • 22 miles
  • 03:26 time
  • 1730 calories
  • 4 workouts
  •  
  • This Week time period

Entries

  1. RUN
    great Morning run on Treadmill@CCAC 11.52 km 01:05 09:04 pace

    Morning run on Treadmill@CCAC.
    Programmed 'Mountain hills'. Quite tough one!

  2. RUN
    great Morning run on Treadmill@CCAC 11.36 km 01:05 09:12 pace

    Morning run on Treadmill@CCAC.
    Short intervals: 2min. fast@9.2~9.5mph + 1min. jog x 5 times, etc.
    Not enough sleep...orz

  3. RUN
    good Afternoon jog@MST 7.77 km 00:46 09:31 pace

    Afternoon jog@MST. Temp.+9C!
    Warmed up!
    Another short run before the rain comes back.

  4. RUN
    good Morning jog on Treadmill@CCAC 4.2 km 00:30 11:29 pace

    Morning jog on Treadmill@CCAC.
    Still tired from Sunday 30km and 2hr Badminton~orz.
    Just a short&easy one and went to Jacuzzi & sauna!

  5. RUN
    great Weekend Long Run in Poco&Coq. 30.25 km 02:59 09:31 pace

    Weekend Long Run in Poco&Coq. Temp.+2C. Foggy.
    Well, hard to believe it's been more than 3 months since I've run over 30km!
    Actually first time after my fall marathon in Victoria!
    ... read more

  6. FIT
    great 2hrs Indoor-badminton 02:00

    2hrs Indoor-badminton with my family & a friend!
    Tough games, but so much fan!!!

  7. RUN
    Morning run on Treadmill@CCAC 12 km 01:08 09:07 pace

    Morning run on Treadmill@CCAC.
    When would this rain stop.....!????
    Mild build-up and kept @8.0mph

  8. RUN
    great Morning run on treadmill@CCAC 10.56 km 01:00 09:08 pace

    Morning run on treadmill@CCAC. Temp+5C.
    Another rainy morning.
    Did hill interval training with mild build-up.

  9. RUN
    great Afternoon jog@MST 7.11 km 00:42 09:30 pace

    Afternoon jog@MST

  10. RUN
    great Morning run on treadmill@CCAC 11.4 km 01:10 09:52 pace

    Morning run on treadmill@CCAC. Temp.+5C.
    The purpose is to get my body used to the speedy movement.
    Warm-up by moderate uphill running, did some intervals of 9.0~9.6mph (4:09~3:53km/k) for 3min. + ... read more

  11. RUN
    great Afternoon jog@MST 7.1 km 00:43 09:42 pace

    Afternoon jog@MST.
    Did a quick build-up to just under 4:30min/k at the end.

  12. RUN
    great Morning run on Treadmill@CCAC 10.72 km 01:00 09:00 pace

    Morning run on Treadmill@CCAC Temp.+5C
    Another rainy morning.
    Warm-up and built-up to 4:40min/km and kept till end.

  13. RUN
    great Morning run on Treadmill@CCAC 10.08 km 01:05 10:22 pace

    Morning run on Treadmill@CCAC. Temp.+5C.
    Very wet morning, again!
    Did fartlek on treadmiss this morning (hill training (2.5~14% grade + some tempo)

  14. RUN
    great Sunday afternoon 90min. LSD o... 14.4 km 01:30 10:03 pace

    Sunday afternoon 90min. LSD on Treadmill @condo gym
    No run on Saturday having friends over from Vancouver in the afternoon.
    Did remove Christmas tree, ornaments and balcony lights, etc... and had a... read more

  15. RUN
    great Morning run on treadmill@CCAC 10 km

    Morning run on treadmill@CCAC.
    Started to do some intervals on treadmill (2min. fast@9.0~9.5mph + 1min. jog x 5~6times) after warming up on hills.

    No afternoon run due to too much rain.

  16. RUN
    Morning run on Treadmill@CCAC 11 km 01:05 09:30 pace

    Morning run on Treadmill@CCAC. Temp.-1C.
    Still foggy morning.
    Mild build-up to just under 5min./km@1.5%

  17. RUN
    great Afternoon run (Build-up)@MST 9.07 km 00:45 07:59 pace

    Afternoon run (Build-up)@MST. Temp.+1.1C
    Very foggy day, but school has not started yet, so easy to focus and build-up.
    Kept under 4:30min/km in the 2nd half of the run.

  18. RUN
    great Morning run on Treadmill@CCAC 9.92 km 01:02 10:03 pace

    Morning run on Treadmill@CCAC. Temp.-1C.

  19. RUN
    great First Working Day of 2018! Af... 6 km 00:35 09:23 pace

    Afternoon jog@MST.
    No morning run due to the early morning staff meeting.
    Kinda busy day on the first working day of 2018... too late to go out and run for a full hour.

  20. RUN
    great 2018 New Year Day Uphill run(... 8.54 km 00:58 10:55 pace

    2018 New Year Day Uphill run (on DQ hill) with my family~. Temp. 0C
    Exhausted from New Year Meal prep...orz!
    But felt so good to go up to the area we used to live. No fog and clear sunny afternoon!... read more