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Wing logged 2437 miles.

Last workout 22 days ago. Help get them back on track!

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  1. RUN
    good Monarch Track 12.57 km

    Prescribed workout:
    3k warm-up
    5x 1.6k @ 4:45/k w/ 60 secs recovery
    5x 200m (90-95% effort) w/ 60 secs jog
    3km cool-down

    Actual workout:
    1.72k warm-up (guestimate)
    1.6k repeats: 7:37 mins,... read more

  2. FIT
    alright Gym 00:13:00

    Bored while waiting for a treadmill.

  3. RUN
    good P&M long run 20.04 km 02:00 09:35 pace


  4. RUN
    good Intervals at Monarch 9.2 km

    Prescribed workout:
    - warm-up
    - 1k in 4:45; 8x 600m in 2:45; 5x 300m in 1:20; all with 60secs recovery
    - cool-down

    Actual workout:
    1k - 4:25.7
    600m - 2:41
    600m - 2:33* (watch started late)
    600m - ... read more

  5. RUN
    alright Easy run 4.86 km 00:30 09:54 pace

    Legs felt alright, but kinda tired/heavy.

  6. RUN
    good Intervals at High Park 5.46 km 00:27 07:52 pace

    3 loops, ~1.8k each, 90 seconds recovery in between. Aiming for 4:50-4:55 pace.

  7. RUN
    good Warm-up at High Park 3.17 km 00:18 09:06 pace

    Coach scaled back this workout, since I had a flare-up of some weird leg pain yesterday (same area that was bugging me post-marathon, but it felt different). Thankfully, I didn't have any issu... read more

  8. 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

  9. 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

  10. 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.