Site:
http://runninginspired.wordpress.com/
Miles:
2463 total / 757 in 2012
Goal:

Ultimate Goal - Sub 3:10 marathon. Other Goals - sub 18:15 minute 5K, sub 39 minute 10K, sub 1:25 half marathon.

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Entries

  1. Paul Y.'s Photo Paul
    RUN
    alright Leisurely Long Run (Negishi-M... 15.07 mi 02:04 08:15 pace

    Easy long run along the Yokohama Bayfront.

    2 days ago via Garmin   
  2. Paul Y.'s Photo Paul
    RUN
    good Tempo Run (Negishi-Landmark T... 10.02 mi 01:14 07:22 pace

    3K warm-up, 10K tempo (@ sub-7 minute pace), 3K cooldown. Nice weather this morning, in the cool 60s with a beautiful sunrise over Bay Bridge.

    5 days ago via Garmin   
  3. Paul Y.'s Photo Paul
    RUN
    great Long Intervals (3 x 1600s, Tr... 7.75 mi 01:00 07:44 pace

    Refreshing long interval run on this morning. 3 x 1600 @ 6:18/mile pace. 2 minute recovery jog between intervals, with 2 mile warm-up and 2 mile cool down.

    7 days ago
  4. Paul Y.'s Photo Paul
    RUN
    good Tempo Run (Negishi-Landmark T... 10.01 mi 01:15 07:30 pace

    10K at tempo pace.

    12 days ago via Garmin   
  5. Paul Y.'s Photo Paul
    RUN
    good Intervals (12 x 400s, Treadmi... 8.1 mi 01:00 07:24 pace

    12 x 400s on the treadmill. 1 minute recovery jog between intervals.

    14 days ago
  6. Paul Y.'s Photo Paul
    RUN
    good Easy Run 5.98 mi 00:54 09:05 pace

    Nice easy pace run on this beautiful morning in Yokohama.

    18 days ago via Garmin   
  7. Paul Y.'s Photo Paul
    RUN
    good Tempo Run (Negishi-Minatomirai) 10 mi 01:12 07:09 pace

    2K warm-up, 10K tempo, 4K cool-down.
    http://connect.garmin.com/activity/176550097

    19 days ago via Garmin
  8. Paul Y.'s Photo Paul
    RUN
    good Intervals (Treadmill, 6 x 800... 7 mi 00:52 07:21 pace

    6 x 800s, 3 minutes (6:00/mile pace) each interval, 90 second rest between intervals.

    21 days ago