Site:
http://www.wingszetang.com
Miles:
2091 total / 1046 in 2014
Goal:

Oasis Zoo Run 10k. Scotiabank Toronto Waterfront Marathon.

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  • 11 miles
  • 00:45 time
  • 1297 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good BlackToe speedwork 10.4 km

    Shorter, easiest speed session since most people are racing this weekend.

    1k - 4:21
    2k - 9:16

    5.9k warmup
    1.5k cool-down

  2. RUN
    good BlackToe long run 35 km 03:41 10:09 pace

    What a beautiful day, and a beautiful route—we went along the Humber River Trail, which was new to me. Too bad I overdressed by a LOT! The weather forecast ("feels like 6"?) inspired me t... read more

  3. RUN
    good Treadmill 7.8 km 00:45 09:17 pace

    Making up for Friday's missed run. Took it a bit easier to keep legs fresh for tomorrow's 35k.

    Warmup: 15 minutes @ setting 5-6

    5 minutes @ setting 7.5 (4:58 pace)
    5 minutes @ setting 8... read more

  4. RUN
    alright BlackToe speedwork 13.48 km

    Legs seemed fresh during warmup, but then during intervals, cardio felt lacking. Tired and slow.

    2k (meant to be fastest interval) - 9:11
    2k - 9:47
    2k - 9:52

    6k warmup + 1.2 cool-down

  5. RUN
    good BlackToe long run 32.1 km 03:10 09:30 pace

    After my last crappy long run, I needed to have a strong one for the confidence boost. Fortunately, this went MUCH better than last time. Having company helped; ditto the cooler temperature at the ... read more

  6. RUN
    good Treadmill fartleks 8.05 km 00:46 09:06 pace

    First hard run in about a week that didn't feel confidence-zapping.

    3k warm-up (setting "6" or 6:13 pace)

    5 minutes hard (setting "8" or 4:40 pace) + 2 minutes easy (&qu... read more

  7. RUN
    blah BlackToe speedwork 10.37 km

    No aches/pains, but felt tired throughout. Blech, this was a slog.

    3k - 4:33 (took first lap faster than I wanted because my GPS was telling lies), 5:03, 4:59

    1k - 4:25ish

    500m (distance probabl... read more

  8. RUN
    blah Solo long run 30.01 km 03:06 09:57 pace

    All of my usual pace buddies were away for yesterday's long run, so I planned to go today, on holiday Monday, with one of them. Unfortunately, she woke up with back pain, so our plans were thw... read more

  9. RUN
    alright Treadmill fartleks 10.41 km 01:00 09:16 pace

    Making up for yesterday's missed run. My right foot felt funny, but I think it's because I landed on it improperly this morning at Runner's Academy. After the warmup, it seemed OK to... read more

  10. RUN
    good BlackToe speedwork 12.3 km

    1.4k - 6:31 <-- went a bit faster than intended because of wonky GPS

    1.4k - 7:33

    1k (told to go "hard") - 4:11 <-- I'm pretty sure this is the fastest interval I've ever... read more

  11. RUN
    alright BlackToe long run 20.05 km 02:06 10:07 pace

    My plan called for just 20k, easy pace, so that's what we did. Jenny and I felt low-energy today and didn't push beyond what we needed to accomplish.

    Route: northbound (hilly!) until Bat... read more

  12. RUN
    alright Treadmill fartleks 8.05 km

    Warmup, then 8 x [alternating 2 minutes hard (setting "8," or 4:40) + 2 minutes easy (mostly setting "6," or 6:13)]. I felt tired.

  13. RUN
    good BlackToe speedwork 9.86 km

    Rumour has it the water served at Midsummer was contaminated; allegedly it came from a fire hydrant. So this *might* explain why I was plagued by cramps on the course, and then got sick after my ra... read more

  14. RUN
    blah Midsummer Night's Run 30k 30 km 02:54 09:19 pace

    New 30k PB of 2:53:54.3.

    I always stress about the heat, but the weather was better than I could've hoped, especially for mid-August: chilly enough to give pre-race goosebumps (!), and comple... read more

  15. RUN
    good East along King/Queen, then back 5.04 km 00:31 09:45 pace

    Just a short, easy run since I didn't go out on Tuesday. No issues with my left leg/ankle. Can we have this chilly weather for Midsummer this Saturday?

  16. RUN
    good BlackToe speedwork 12.3 km

    We're having an easy week, since almost everyone on the team is running Midsummer this Saturday.

    During the warmup, my left leg, near the ankle, was bugging me -- the feeling was similar to ... read more

  17. RUN
    alright BlackToe long run 25.34 km 02:27 09:18 pace

    Felt lacklustre in energy at the start, but it got better. Too hot and sunny for my liking. The route: Queen's Quay, Cherry, MGT eastbound, The Beaches, then back.

  18. RUN
    good Tempo on Queen's Quay/MGT 12.66 km 01:13 09:18 pace

    Today's plan called for a 3k warmup + 6k at goal 30k race pace (approx. 5:30) + a 3k cool-down. I'm getting much better at judging my pace by "feel."

    Splits:
    6:31
    5:33
    6:19

    5:... read more