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  1. RUN
    great P&M long run 20.3 km 01:54 09:02 pace

    Weather was perfect (still no jacket needed), and the company was fun. Our pace exceeded what our coach prescribed, especially at the start. But it felt manageable and I wasn't zonked by the e... read more

  2. RUN
    alright Pace & Mind intervals at the Ex 12.21 km

    Workout called for: 2k @ 4:55, 400m jog, 3x (2x 1k @ 4:50-55/km w/ 60secs recovery), 400m jog between sets.

    I felt kinda tired today, and it was colder than expected. The snow was annoying my eyes... read more

  3. RUN
    good Pace & Mind long run 18.05 km 01:44 09:16 pace

    I'm doing my long runs faster than ever, and it feels OK! No more aches/pains either.

  4. RUN
    good Treadmill 6 km 00:36 09:33 pace

    Did yesterday's scheduled workout today, on the treadmill: 6km easy + 6x 20secs strides w/ 90secs easy.

    Easy pace: 6'00". Strides: 4'39".

  5. FIT
    good Gym bike 00:30

    Plan called for an easy spin.

  6. RUN
    good Monarch track 8 km

    4 x [4 x 400m]. 30 seconds recovery between reps; 2 minutes recovery between sets. Aiming for 1:45-50 per lap:


    (* D... read more

    • Mike P.
      Mike P.

      Nice work! Finishing faster towards the end of the workout, that's the way :)

      11 days ago Like1 person

    • Wing T.
      Wing T.

      Thanks, Mike! Turns out that track work is fun. Who knew? ;)

      9 days ago Like

  7. RUN
    good Tannenbaum 10k 10 km 00:48 07:45 pace

    Failed to execute my race plan (oops, pacing), but managed to take more than a minute off my 10k PB, so given my off-season fitness level, I'm happy with that.

    4'... read more

  8. RUN
    alright High Park intervals 6.83 km

    The road was treacherously icy, so the workout got truncated.

    Our first loop (~1.88k) was slippery but manageable – 9:26.

    The second one seemed like it was tempting fate – 10:14 (I slowed for saf... read more

  9. RUN
    alright Super slow treadmill run at 10PM 4.63 km 00:30 10:26 pace

    Long workday.

  10. RUN
    good Pace & Mind long run 14.62 km 01:24 09:15 pace

    This is the first long one in a while (since the marathon?) where I didn't feel soreness in my left adductor muscles flaring up mid-run. I also haven't run at all since last Sunday, due t... read more

  11. RUN
    alright Long run 14.53 km 01:26 09:28 pace

    Warmer, no-jacket weather felt like a treat after Wednesday's surprise snowstorm. I have to get used to a faster LSD pace (was aiming for 5:45). Tight adductor muscles felt fine until the ~7k ... read more

  12. RUN
    alright Snowstorm intervals 13.02 km

    Felt freezy and overheated at the same time. Couldn't see through the snow in my eyes. Was also nervous about the slippery footing, which made this workout seem harder than it should've f... read more