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Entries

  1. RUN
    great 34'wu +2x4.6km@4:15'/km +26'cd 17.9 km 01:43 09:15 pace

    Running Intelligence Run#3: The Workout Run. Two ~5km loops with the first about 5"/km slower than the second. Uphill start with a downhill finish so I opened up my form on the second half o... read more

  2. RUN
    great 50' Easy 8.3 km 00:50 09:46 pace

    Running Intelligence Run#2: Easy Trail Run through Englishman River Park

  3. RUN
    great 50' Easy 8.57 km 00:51 09:28 pace

    Running Intelligence Camp Run#1: Shakeout run.

  4. RUN
    great 60' Easy 9.99 km 01:00 09:39 pace

    Up and down Oak Bay ave in the early morning sunrise.

  5. RUN
    great 97' Easy 16.52 km 01:38 09:29 pace

    Up and down the Goose.

  6. RUN
    great 22'wu +15'@4:29'/km(90") +10'... 13.92 km 01:18 09:01 pace

    I honestly didn't believe I'd hit these paces. Really pleased!

  7. RUN
    great 75' Easy 12.44 km 01:15 09:43 pace

    Easy evening run

  8. RUN
    great 107' Easy 20 km 01:47 08:36 pace

    Sunday, fun-day, run-day...

  9. RUN
    great 20'wu 2x5km@23' +20'cd 18 km 01:26 07:41 pace

    Now that was a workout!
    Sadly I forgot my Garmin...grrrr

  10. RUN
    great 45' Easy 7.1 km 00:40 09:04 pace

    Good up and down the goose

  11. RUN
    great 90' Easyu 15.1 km 01:30 09:34 pace

    Around Esquimalt. Nice night for it.

  12. RUN
    great 20'wu +3x(4x400m@93"(3'))+22'cd 12.4 km 01:21 10:30 pace

    12 laps around the grass 400m loop. The tall grass and uneven terrain actually helped me to keep things controlled. Super thrilled with my consistency!

  13. RUN
    great 30' Easy 4.91 km 00:30 09:56 pace

    Rain!

  14. RUN
    great 60' Easy 10.4 km 01:01 09:24 pace

    Up and down the Goose

  15. RUN
    great 60' Easy 10.26 km 01:00 09:24 pace

    Up and down the goose

  16. RUN
    great 20wu +4x(15"hills +1 mile@hal... 14.24 km 01:29 10:00 pace

    Well THAT, was a workout!

  17. RUN
    great 45' Easy 7.71 km 00:45 09:27 pace

    Up and down the Goose. Hot out.

  18. RUN
    great 6.75 km 00:41 09:40 pace

    Easy first run back after HtC.

  19. RUN
    great 40' Easy 6.5 km 00:40 09:54 pace

    Easy 40'

  20. RUN
    great HtC #29 9.8 km 00:47 07:44 pace

    HtC Leg #29. This was the ultimate - a 3 mile climb followed by a 3 mile decrease along the Nehalem Highway. A 400m climb followed by a 400m drop. It was also 30 degrees and my last run of the H... read more