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  • 49 miles
  • 07:30 time
  • 3779 calories
  • 5 workouts
  •  
  • This Week time period

Entries

  1. RUN
    great Morning run (E-run on 8k+2k l... 13.2 km 01:12 08:46 pace

    Morning run (E-run on 8k+2k loop). Temp.+15C.
    Easy day.
    Mild build-up on road + WS100m x 8@MST
    Maybe first time seeing my Garmin showing 2:53min/km!?

  2. RUN
    good 2018 Commute Run No.22 21.24 km 02:08 09:41 pace

    2018 Commute Run No.22 Temp.+17C

  3. RUN
    Afternoon run@MST (Q1-2)@MST 8.12 km 00:42 08:19 pace

    Afternoon run@MST (Q1-2)@MST Temp+27C
    2kmWU, T-2km@4:13, 4:10, 200mjog, T-2km&@4:10, 4:09, CD
    Too HOT!

  4. RUN
    Morning run@MST (Q1) 12.5 km 01:10 09:00 pace

    Morning run@MST (Q1) Temp+18C
    T-pace cruise int.
    3.1km WU, T-3.2km@4:21, 4:14, 4:15, 0:50, 400m jog, T-1km@4:10, 200m jog, T-1km@4:10, CD
    Already hot and felt heavy from not enough sleep..!

  5. RUN
    great 2018 Commute Run No.21 24.15 km 02:18 09:11 pace

    2018 Commute Run No.21. Temp.+14C.
    No run on Sunday due to too many things to do and m's year-end Ballet recital at Terry Fox Theater.
    14:30 to run up the Mariner hill, and kept E-pace for the... read more

  6. RUN
    alright Weekend run in PoCo 15.3 km 01:20 08:24 pace

    Weekend run in PoCo Temp+25C.
    Too hot... and too tired.

  7. RUN
    great 2018 Commute Run No.20 23.23 km 02:22 09:50 pace

    2018 Commute Run No.20 Temp.+10C
    Left home@5:05am.
    14:30 to go up the Mariner Way hill, kept around 6min/k for the rest.
    WS100m x 8 @MST

  8. RUN
    great Afternoon run@MST (Q2-2) 7.12 km 00:36 08:07 pace

    Afternoon run@MST (Q2-2) Temp.+15C.
    2km WU, I-pace 1000m x 3 (200m jog between), CD
    4:05, 3:51, 3:50

    It's been a while I ran under 4min. for 1000m!

  9. RUN
    great Morning run@MST (Q2) 13.26 km

    Morning run@MST (Q2) Temp.+14C
    T-pace cruse int. (3.2km, 2km, 1km (2min.rest betwee) + 200m x 3
    WU 3km
    4:14, 4:14, 4:16, 0:50 (2min. rest)
    4:13, 4:14 (2min. rest)
    4:15
    200m x 3 @41"~43" (... read more

  10. RUN
    great Afternoon run (E-pace)@MST 10.2 km 00:55 08:40 pace

    Afternoon run (E-pace)@MST Temp+17.8C
    Had to go outside and move around...!!
    HR was sort of normal...

  11. RUN
    alright Morning run 5.3 km

    Morning run (just to the DC station).Temp.+8C.
    Something is wrong with me or with my Garmin...?
    My HR on Garmin235 was really too high and I got scared...
    Feeling Ok, but it was showing like 215bp... read more

  12. RUN
    good 2018 Commute Run No.19 20.35 km 02:11 10:21 pace

    2018 Commute Run No.19 Temp.+10C.
    Slept in about 1/2hr...orz
    130min.LSD

  13. RUN
    Weekend Semi-llong run in PoC... 25.25 km 02:03 07:50 pace

    Weekend Semi-llong run in PoCo&Coq (Q1) Temp+15C
    E2km
    M18km:
    4:42, 4:34, 4:33, 4:28, 4:28,
    4:31, 4:24, 4:27, 4:25, 4:23,
    4:35, 4:28, 4:32, 4:36, 4:28
    E&Hills for the rest to home
    Lucky did... read more

  14. RUN
    good 2018 Commute Run No.18 22.4 km 02:15 09:41 pace

    2018 Commute Run No.18 Temp+13C.
    Cutting 15min. to run up Mariner hill, then kept E-pace for the rest.
    WS x 4@MST at the end.
    Lucky rain did not start in early morning!

  15. RUN
    great Morning run@MST (Q2) 12.17 km 01:02 08:11 pace

    Morning run@MST (Q2) Temp.+12C.
    T3.2km+2min.rest+(T2km+2min. rest)x2

    3.2km WU
    4:14, 4:13, 4:12, 50"(200m) (2min.rest)
    4:12, 4:15 (2min.rest)
    4:14, 4:17
    CD

  16. RUN
    great 2018 Commute Run No.17 24.1 km 02:19 09:16 pace

    2018 Commute Run No.17. Temp.+11C.
    Close to 14min. to run up Mariner hill, then kept E-pace for the rest.
    WS x 6@MST at the end.

  17. RUN
    2018 Commute Run No.16 22.4 km 02:18 09:54 pace

    2018 Commute Run No.16. Temp.+9C
    Not very warm...!
    Kept around 6min./km after the long up-hill on Mariner way.

  18. RUN
    Afternoon jog@MST 6 km

    Afternoon jog@MST.

  19. RUN
    great Morning run(Q1)@MST 15.17 km 01:14 07:48 pace

    Morning run(Q1)@MST Temp.+10C.
    Was planning to run to the office, but started to rain quite hard just when I was leaving...!
    Changed the plan, and took a bus&skytrain to the office and went to ... read more

  20. RUN
    great 2018 Commute Run No.15 23.5 km 02:12 09:02 pace

    2018 Commute Run No.15 Temp.+11C.
    5k@LSD pace (up to the top of Mariner hill),
    Kept E-pace to around 5min/km for the rest (up to 20km).
    Did 1000m@I-pace(4min/km) & 200m x 4 @MST.
    CD to the of... read more