Miles:
9183 total / 1574 in 2018
Goal:

goals for 2017 : 3:04:48 marathon, sub-38 10k.

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  • 11 miles
  • 01:16 time
  • 974 calories
  • 1 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good seawall 10.67 mi 01:16 07:06 pace

    2.26 mile warm up (18.03). 5 x 1 mi @ 10k pace (6:14, 6:13, 6:20, 6:17, 6:13), with 400m jog (2:15) between repeats. 2.16 mile cool down (17:36). ran along the seawall.

  2. RUN
    good stanley park trails 5.66 mi 00:44 07:47 pace

    short, easy run in the Stanley park trails.

  3. RUN
    good seawall 7.98 mi 00:59 07:26 pace

    fartlek. 2.06 mile warm up (16:31). 8 x (2:00 fast / 2:00 easy) - 4.5 miles in 31:35 (7:01/mi). 1.42 mile cool down (11:21). ran along the seawall.

  4. RUN
    alright stanley park trails 6.68 mi 00:50 07:32 pace

    1.75 mile warm up (13:52). 10 x hill repeats (approx. 250m hill). 1.75 mile cool down (14:28).

  5. RUN
    good surrey 13.17 mi 01:40 07:36 pace

    medium-long run in surrey from parent's home to 64th & 184th.

  6. RUN
    good stanley park trails 5.66 mi 00:43 07:37 pace

    short, easy run in the Stanley park trails, with 5 strides.

  7. RUN
    alright stanley park trails and seawall 6.95 mi 00:53 07:41 pace

    easy, medium distance run in the Stanley park trails and along the seawall.

  8. RUN
    good seawall 5.84 mi 00:43 07:20 pace

    fartlek. 1.42 mile warm up (11:14). 21 x (:30 fast / :30 easy) - 3 miles in 20:31 (6:50/mi). 1.42 mile cool down (11:08). ran along the seawall.

  9. RUN
    great stanley park trails 6.03 mi 00:45 07:23 pace

    short, easy (moderate?...felt easy) recovery run in the Stanley park trails.

  10. RUN
    seawall 7.98 mi 00:59 07:20 pace

    2.06 mile warm up (15:45). 4 x 1200m @ 5k pace (4:24, 4:32, 4:29, 4:36), with 800m recovery jog (4:30) between repeats. ran along the seawall; quite windy (1 & 3 with tailwind, 2 & 4 into... read more

  11. RUN
    good seawall 7.98 mi 00:57 07:08 pace

    2.06 mile warm up (16:29). 5 mile tempo (32:59 - 6:36/mi). .92 mile cool down (7:33). ran along the seawall.

  12. RUN
    good stanley park trails 5.66 mi 00:45 07:54 pace

    short, easy run in the Stanley park trails.

  13. RUN
    good seawall 8.48 mi 01:02 07:19 pace

    2.06 mile warm up (16:24). 3 x 2k @ 8k pace (7:37, 7:40, 7:39), with 800m recovery jog (4:30) between repeats. 1.67 mile cool down (13:50). ran along the seawall; breezy and a bit crowded.

  14. RUN
    good stanley park trails 5.66 mi 00:43 07:36 pace

    short, easy recovery run in the Stanley park trails.

  15. RUN
    good 6.63 mi 00:51 07:44 pace

    1.5 mile warm up (12:52). 10 x 400m @ 3k pace (86,84,86,85,85,85,85,85,85,84), with 200m recovery jog (1:15) between repeats. 1.5 mile cool down (13:03). ran up at the ubc track. good workout; ... read more

  16. RUN
    alright stanley park trails 8.02 mi 01:10 08:44 pace

    very easy, hilly, medium distance run with the denman running room guys. ran in the Stanley park trails, including climb up to prospect point. tired from yesterday's workout and working overn... read more

  17. RUN
    seawall 9.92 mi 01:14 07:28 pace

    1.53 mile warm up (12:24). 8 x 1k @ 10k pace (3:54, 3:54, 3:53, 4:06 (headwind), 3:47 (tailwind), 3:54, 3:57, 4:05 (tired)), with 500m recovery jog (2:50) between repeats. 1.23 mile cool down (10:... read more

  18. RUN
    good stanley park trails 4.1 mi 00:32 07:47 pace

    short, easy recovery run in the Stanley park trails.

  19. RUN
    good seawall 9.98 mi 01:12 07:14 pace

    2.06 mile warm up (16:03). 5 x 1 mi @ 10k pace (6:09, 6:14, 6:08, 6:01, 6:14), with 1/2 mi recovery jog (4:35) between repeats. .92 mile cool down (7:11). ran along the seawall.

  20. RUN
    great seawall 5.77 mi 00:43 07:31 pace

    short, easy run along the seawall.