Miles:
7877 total / 268 in 2018
Goal:

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

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  • 18 miles
  • 02:25 time
  • 1882 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. RUN
    alright stanley park trails 4.1 mi 00:35 08:32 pace

    short, easy run in the snow, along the Stanley park trails.

  2. RUN
    tired seawall 5.84 mi 00:47 08:03 pace

    very easy run along the seawall. still getting over being sick.

  3. RUN
    blah seawall 8.48 mi 01:03 07:27 pace

    2.06 mile warm up (16:52). 4 x 1mi @ 10k pace (6:20, 6:18, 6:16, 6:18), with 1/2 mi jog between repeats (4:30). .92 mile cool down (7:38). ran along the seawall. somewhat sick, but decided to r... read more

  4. RUN
    good seawall 9.3 mi 01:08 07:17 pace

    progression run..92 mile warm up (7:07). 12k progression run; 3k splits - 14:08, 13:26, 13:02, 12:32. .92 mile cool down (7:34). ran along the seawall in cold (-1C), windy conditions; mostly cle... read more

  5. RUN
    alright stanley park trails 4.1 mi 00:32 07:51 pace

    short, easy run in the Stanley park trails.

  6. RUN
    good stanley park trails 5.66 mi 00:45 07:52 pace

    short, easy recovery run in the Stanley park trails.

  7. RUN
    alright seawall 8.05 mi 01:00 07:26 pace

    1.54 mile warm up (12:12). 6 x 1k @ 5k pace (3:52, 3:48, 3:50, 3:50, 3:51, 3:53), with 500m jog (2:50) between intervals. 1.23 mile cool down (10:25). ran along the seawall in breezy, cold condi... read more

  8. RUN
    alright stanley park trails 5.66 mi 00:44 07:46 pace

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

  9. RUN
    good seawall 10.2 mi 01:16 07:25 pace

    fartlek. 1.92 mile warm up (15:30). 8 x (5:00 @ AT / 1:00 @ 5k) - 6.8 miles in 48:00 (7:03/mi). 1.48 mile cool down. ran along the seawall. good workout.

  10. RUN
    alright kits 9.5 mi 01:23 08:41 pace

    very easy, medium distance run out to Jericho and back, with Russell.

  11. RUN
    good kits 7.5 mi 00:58 07:44 pace

    mizuno shoe testing. easy recovery run in segments. run over to "the right shoe". 3 x 3k run in the three different shoes, with feedback in between.

  12. RUN
    good stanley park trails 6.02 mi 00:51 08:23 pace

    1.76 mile warm up (14:28). 10 x hills (200m hill). 1.76 mile cool down (15:02).

  13. RUN
    good stanley park trails 6.03 mi 00:47 07:44 pace

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

  14. RUN
    good seawall 9.84 mi 01:10 07:09 pace

    1.42 mile warm up (11:01). 4 x 1.5 mi @ HMP (9:49, 9:49, 9:52, 9:48 - 6:33/mi), with 1/2 mi float (4:10). .92 mile cool down (7:34). ran along the seawall in cool (7C), drizzly, and breezy condi... read more

  15. RUN
    alright seawall 5.57 mi 00:39 07:03 pace

    1.23 mile warm (9:40). 5k @ 10k pace (19:32 - 6:16/mi). 1.23 mile cool down (10:08). ran along the seawall.

  16. RUN
    good home to mt pleasant to home 7.45 mi 00:59 07:57 pace

    easy, medium distance recovery run, with the vanrun crew, with a push over the burrard bridge.

  17. RUN
    great seawall 7.17 mi 00:52 07:17 pace

    fartlek. 1.75 mile warm up (13:55). 8 x 2:00 fast (3k pace) / 2:00 easy (float) - (4.5 mi in 30:58 - 6:52/mile). .92 mile cool down (7:25). felt really good; best workout of the year.

  18. RUN
    alright home to superstore 5.73 mi 00:45 07:49 pace

    short, easy recovery run from home to superstore.

  19. RUN
    good ubc track 9 mi 01:09 07:38 pace

    2 mile warm up (16:40). 1st set - 3 x 1200 @ 5k pace (4:27, 4:32, 4:28), with 800m recovery jogs (4:40) between repeats. 800m jog between sets (4:45). 2nd set - 6 x 400m @ 3k pace (83, 84, 86, 8... read more

  20. RUN
    good seawall 7.84 mi 00:57 07:13 pace

    moderate paced (AT), medium distance run along the seawall. first run after three days off and first real run in a week; felt very good. get back to workouts next week.