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  • 30 miles
  • 04:28 time
  • 1989 calories
  • 5 workouts
  • This Week time period


  1. RUN
    Afternoon run@MST (3000 + 100... 10.5 km 00:54 08:12 pace

    Afternoon run@MST (3000m + 1000m x3) Temp.+20C
    2.35km WU
    3000m tempo: 4:07, 4:04, 3:59
    1000m x 3 (200m isn’t): 3:57, 3:50
    Warmed up but windy.

  2. RUN
    good Morning run@MST 10 km 00:54 08:41 pace

    Morning run@MST Temp.+8C.
    Took long time to warm up and built up to 4:20/km toward the end.

  3. RUN
    good Afternoon jog 10 km 00:57 09:10 pace

    Afternoon jog (road) Temp.+19C.
    Warmed up in the afternoon.

  4. RUN
    good Morning run (8k loop, etc.) 10.37 km 00:56 08:41 pace

    Morning run (8k loop, etc.) Temp.+8C.
    Single-digit temp., finally... need gloves!

  5. RUN
    good Afternoon jog 8.17 km 00:47 09:15 pace

    Afternoon jog

  6. RUN
    good Vancouver Eastside 10k race 10 km 00:43 06:50 pace

    Vancouver Eastside 10k race Temp.+11C.
    8:30am start under the rain.
    4:10, 4:16, 4:02, 4:07, 4:18,
    4:42, 3:57, 4:18, 4:16, 4:10.
    Hilly and much more turns compared to SunRun, plus uneven and wet pav... read more

  7. RUN
    Afternoon run@MST 8 km 00:41 08:14 pace

    Afternoon run@MST

  8. RUN
    Afternoon jog 6.05 km 00:40 10:38 pace

    Afternoon jog

  9. RUN
    Morning run@MST (incl. 400m x 5) 10.2 km 01:01 09:37 pace

    Morning run@MST (incl. 400m x 5)

  10. RUN
    Morning run (8k loop, etc) 10.24 km 01:02 09:44 pace

    Morning run (8k loop, etc)

  11. RUN
    good Weekend run @TCP 20.65 km 01:48 08:22 pace

    Weekend run @TCP Temp.+16C.
    Expected rain but it was just scattered shower in AM, so went out for 2hrs run at TCP & i-loop before lunch time.
    Took a long time like 5~6km to pick up the pace... ... read more

  12. RUN
    good Weekend 10k Build-up at PoCo ... 10.94 km 00:52 07:41 pace

    Weekend 10k Build-up at PoCo Trail. Temp.+15C.
    Ran with D while M's Badminton session.
    Started to rain about 4~5km point, so turned around and picked up the pace in the 2nd half (but 'bea... read more

  13. RUN
    Afternoon jog (Road) 7.27 km 00:42 09:17 pace

    Afternoon jog (road) Temp.+20C.
    Started to rain in the late afternoon, but had to go out to release stress from work...orz

  14. RUN
    great Morning run@MST 10.34 km 00:52 08:05 pace

    Morning run@MST Temp.+11C.
    5000m Short build-up from M~T-pace run
    3km WU,
    4:22, 4:15, 4:12, 4:06, 4:02

  15. RUN
    good Afternoon jog@MST 7.52 km 00:47 10:03 pace

    Afternoon jog@MST Temp.+28C.
    Warmed up in PM...!
    Still slow jog only.

  16. RUN
    good Morning jog (8k loop, etc.) 11.3 km 01:15 10:40 pace

    Morning jog (8k loop, etc.) Temp.+10C.
    Easy jog only, feeling the right calf tight...
    No run yesterday for early AM staff meeting and Dr. app in PM.

  17. RUN
    great Labor Day Family Run@TCP 5.5 km 00:45 13:10 pace

    Labor Day Family Run@TCP Temp.+15C
    '45min. Cardio' was M's homework from her Badminton club for the long weekend, and the whole family completed the homework before breakfast.

  18. RUN
    great Long weekend Semi-long run @TCP 27.03 km 02:21 08:23 pace

    Long weekend Semi-long run @TCP Temp.+13C
    Started at 9am.
    Gradually built up from 6min/km to under 5min/km in 15km and kept around 4:40~4:50/min. at i-loop for about 10km.

  19. RUN
    Afternoon run@MST 9.1 km 00:47 08:18 pace

    Afternoon run@MST. Temp +21C.
    8000m Build-up from LSD pace to I-pace.
    6:47, 6:05, 5:35, 5:02, 4:40, 4:13, 4:04, 3:53
    Jog back to office.
    Detox is done before Labour day weekend!

  20. RUN
    Morning run on 8k loop, etc. 9.32 km 00:56 09:40 pace

    Morning run on 8k loop, etc. Temp.+13C
    Easy jog only.
    HR was extremely high for some reason..???