Site:
http://www.wingszetang.com
Miles:
1849 total / 804 in 2014
Goal:

Midsummer Night's Run 30k. Oasis Zoo Run 10k. Scotiabank Toronto Waterfront Marathon.

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Entries

  1. RUN
    alright Tempo long run 19.64 km

    This week, we're focusing on speed, so today's workout called for 10k at easy pace + 8k at goal marathon pace + 1k hard + cooldown.

    Andrew, Hélène and I decided to sign up for the MEC 1... read more

  2. RUN
    good Queen's Quay/Cherry/Waterfron... 9.12 km 00:54 09:28 pace

    3k warmup. 5x (2 minutes hard, 1 minute easy). Cool down. No ankle issues.

    Splits:
    6:38
    6:12
    6:43
    5:08
    5:15
    5:10
    5:50
    5:54
    6:03

  3. RUN
    alright BlackToe speedwork 13.54 km

    The bad news: About 1.5k into my warmup (I ran from my office to Coronation Park), I felt a sudden searing pain in my left ankle area, which forced me to a stop. I haven't experienced it befor... read more

    • Carmy D.
      Carmy D. Great Performance
      Great Performance:

      Girl you kicked ass yesterday. Hope your ankle is feeling fine today.

      3 days ago

    • Wing T.
      Wing T.

      Thanks, @Carmy! So far, it seems OK, but I didn't work out today. :-/

      3 days ago Like

  4. RUN
    good Queen's Quay/MGT 9.5 km 00:57 09:39 pace

    (Taking a guess at the distance, since my GPS was a bit wonky.) Felt good. Tried practising a "spring-y" form.

  5. RUN
    alright East to the beaches and back 25.77 km 02:34 09:38 pace

    Got ~5 hours of sleep, so this one was tough. Also, our pace group went out faster than normal, so I felt increasingly tired in the second half, even though we slowed after the midpoint.

    Route: ht... read more

  6. RUN
    good Solo tempo - Queen's Quay/MGT 16.04 km

    3k warmup: average 5:51 pace.

    10k tempo splits (was aiming for 5:15):
    4:59
    5:27
    5:18
    5:21
    5:13
    5:14
    5:26
    5:09
    5:14
    5:41 (slowed b/c too dark to see footing)

    3k cooldown: average 5:36 pace

  7. RUN
    good BlackToe speedwork 13.54 km

    Workout instructions: 3 loops, 2-min break, 1 loop, 1-min break, 1 loop, 2-min break, 2 loops. The shortest loops = fastest.

    3k interval: 14:40
    1k interval: 4:41
    1k interval: 4:38
    2k interval: 9:... read more

  8. RUN
    good Up University, across Bloor, ... 10.78 km 01:04 09:30 pace

    Long day at work. Finally left for my run at 10 PM. Felt decent despite all that.

  9. RUN
    alright Solo short run in cottage cou... 5.32 km 00:35 10:26 pace

    Hot.

  10. RUN
    alright Solo long run in cottage country 24.01 km 02:31 10:08 pace

    When there are no landmarks, the long run feels very, very long indeed. Also, because I went out alone in unfamiliar territory with few other souls in sight and my phone had no signal, I found my m... read more

  11. RUN
    good BlackToe long run 22.4 km 02:17 09:52 pace

    To beat the heat, my two pace buddies and I met a half-hour early and decided to go our own route. I mapped a plan with shade in mind: north on Bathurst (hilly, but yay for shade), east on the Belt... read more

    • Alan T.
      Alan T.

      Love the Beltline shade! Plus the additional cushion of the trail vs pavement is another bonus! Great run!

      21 days ago Like

  12. RUN
    good Treadmill 9.66 km 01:00 10:01 pace

    Missed yesterday's tempo, so did penance on the treadmill. To solve the problem of my wonky left ankle, I warmed up slowly and increased the pace very gradually, and it worked. Kept the overal... read more

  13. RUN
    tired BlackToe intervals + cooldown 7.5 km

    The good news is that my ankle felt fine. The bad news: my cardio sucked. The workout felt rougher than usual right off the bat, and my usual pace buddies gapped me in the first lap. We were suppos... read more

  14. RUN
    alright Solo run on the east side 10.65 km 01:07 10:07 pace

    There's something going on with my left ankle area. Tight Achilles? This is maybe the third run where it's bothered me, and today I wore my old Asics to see if switching shoes made a diff... read more

  15. RUN
    blah Second storm run this week (m... 20.19 km 02:06 10:00 pace

    Since everyone in my pace group was away this morning, and since the forecast called for gross hot weather, I decided to do a solo run at night. Naturally, within minutes of heading out the door, t... read more

  16. RUN
    good Pride 5k 5 km 00:25 07:54 pace

    New PB — 24:33.7 — though not as fast as I was hoping. The heat played a factor. Since I raced Ekiden just last week, I wanted to use this as an opportunity to experiment with strategy. This time I... read more

  17. RUN
    good Short and slow jog 2.6 km

    Just getting from point A to B.