Workouts

Summary
wait
Date Activity Course ▲ Type Distance Duration Pace  
10/23/2005 Run   Long 40.7 km 3:26:02 5:04
5/31/2007 Swim   Free Style 2.0 km 45:00 22:30
6/7/2007 Swim   Free Style 2000.0 m 42:00 21:00
7/9/2007 Swim   Free Style 2050.0 m 40:00 19:31
11/6/2007 Weights          
2/22/2008 Weights          
2/26/2008 Weights          
3/18/2008 Weights          
3/22/2008 Weights          
3/29/2008 Weights          
4/1/2008 Weights          
4/4/2008 Weights          
5/22/2008 Weights          
5/24/2008 Weights          
5/28/2008 Weights          
5/31/2008 Weights          
6/3/2008 Weights          
6/5/2008 Weights          
6/8/2008 Weights          
6/12/2008 Weights          
6/22/2008 Weights          
12/29/2013 Run   Default 7.3 km 45:16 6:13
12/30/2013 Run   Default 8.7 km 51:49 5:58
1/3/2014 Run   Default 9.7 km 57:43 5:58
1/4/2014 Run   Default 10.7 km 1:03:31 5:57
1/23/2014 Run   Default 5.5 km 33:14 6:02
1/26/2014 Run   Default 6.5 km 37:35 5:47
5/17/2014 Run   Default 6.0 km 36:37 6:07
5/24/2014 Run   Default 10.0 km 57:21 5:45
7/13/2014 Bike   Easy 16.3 km 44:34 2:45
7/19/2014 Run   Default 6.0 km 39:17 6:31
7/29/2014 Run   Default 6.6 km 39:14 5:57
9/22/2017 Run   Default 1.0 km 18:09 18:21
10/6/2017 Run   Default 0.7 km 4:19 6:39
11/8/2003 Run
1 Fulton loop
 Easy 2.0 km 10:00 5:00
11/12/2005 Run
2 * PO loops
Easy 6.6 km 33:47 5:08
10/22/2006 Run
25 km pace run
 Mthon pace 25.0 km 1:49:52 4:24
1/16/2018 Run
3 laps of Komazawa and home
 Default 11.0 km 1:04:46 5:54
1/3/2004 Run
3 laps of Rinshi
 Lower aerobic 5.1 km 24:37 4:50
2/3/2006 Run
3 times around post office loop
 Lower aerobic 9.9 km 48:06 4:52
10/6/2005 Run
4 laps of Imperial Palace + to and from palace
 Lower aerobic 21.9 km 1:35:38 4:23
1/25/2007 Run
4 Post office laps
 Tempo 13.2 km 58:36 4:26
6/30/2004 Run
4 x 800m reps
 Interval 3.2 km 12:07 3:48
11/8/2003 Run
4 x Fulton loops plus 240 m for 8 km.
 Race 8.0 km 30:55 3:52
4/19/2003 Run
4 x repeats of Daikanyama Hill
 Hill 5.0 km 40:00 8:00
10/12/2005 Run
5 laps of Komazawa
 Tempo 10.8 km 42:12 3:56
10/26/2005 Run
5000m time trial
 Time trial 5.0 km 17:54 3:35
2/1/2006 Run
6 x 1000 intervals
 Interval 6.0 km 22:10 3:42
11/13/2005 Run
7 Pettaus & 4 Fultons
Long 25.3 km 1:59:08 4:43
10/26/2006 Run
7.5 km tempo run among moderat to lower aerobic
 Tempo 18.4 km 1:23:36 4:34
6/6/2006 Run
Adamstown bike path
 Lower aerobic 15.0 km 1:13:22 4:54
10/26/2005 Run
Afterwards run
 Lower aerobic 6.2 km 29:10 4:45
2/21/2004 Run
Akasaka Palace
 Easy 5.0 km 29:00 5:48
2/21/2004 Run
Akasaka Palace, 2 laps
 Race 6.6 km 26:41 4:03
3/22/2006 Run
All up there was 2 x 1000 and 3 x 2000, but last 2000 was a little easier because I was just calibrating the footpod.
 Interval 3.5 km 18:23 5:16
1/11/2008 Run
Antaries Ave
 Easy 5.6 km 26:34 4:45
1/11/2008 Run
Antaries Ave
 Easy 0.8 km 4:43 5:54
3/31/2007 Run
Aobadai special hill course
 Hill 12.3 km 1:03:56 5:14
3/31/2009 Run
Aobadai special hill course
 Hill 12.5 km 1:03:04 5:04
4/4/2009 Run
Aobadai special hill course
 Hill 11.9 km 1:02:02 5:12
9/19/2009 Run
Aobadai special hill course
 Hill 12.9 km 1:05:23 5:05
9/23/2009 Run
Aobadai special hill course
 Hill 13.0 km 1:08:27 5:16
9/26/2009 Run
Aobadai special hill course
 Hill 12.9 km 1:02:44 4:52
2/11/2012 Run
Aobadai special hill course
 Hill 9.2 km 50:10 5:29
2/25/2012 Run
Aobadai special hill course
 Steady state 13.3 km 1:11:27 5:24
3/3/2012 Run
Aobadai special hill course
 Hill 13.5 km 1:10:10 5:13
3/10/2012 Run
Aobadai special hill course
 Hill 13.4 km 1:09:21 5:11
4/21/2012 Run
Aobadai special hill course
 Easy 9.0 km 45:41 5:05
1/7/2017 Run
Aoyama Hill Repeats
 Easy 9.6 km 58:11 6:04
2/4/2017 Run
Aoyama Hill Repeats
 Steady state 7.0 km 42:29 6:06
4/29/2017 Run
Aoyama Hill Repeats
 Hill 16.0 km 1:40:00 6:15
1/6/2008 Run
Apollo-Sawtell return
 Long 32.2 km 2:43:42 5:06
5/22/2005 Run
Arakawa river
 Race 10.0 km 39:09 3:55
5/28/2006 Run
Arakawa river
 Race 10.0 km 39:48 3:59
3/18/2007 Run
Arakawa river
 Race 42.2 km 3:09:54 4:30
11/1/2009 Run
Arakawa river
 Race 21.1 km 1:30:48 4:19
11/7/2010 Run
Arakawa river
 Lower aerobic 10.0 km 44:57 4:31
4/30/2017 Run
Arakawa river
 Lower aerobic 13.2 km 1:21:20 6:10
7/8/2004 Run
Around Brinsmead, Cairns
 Easy 6.5 km 37:02 5:42
4/12/2004 Run
Around Fudo-san
 Easy 2.0 km 12:06 6:03
11/6/2005 Run
Around Shimoda
 Long 27.9 km 2:15:05 4:51
4/20/2004 Run
Around the block
 Easy 1.1 km 6:46 6:10
6/15/2004 Run
Around the block
 Easy 1.1 km 6:34 5:59
6/17/2005 Run
Around the block
 Easy 2.0 km 16:30 8:15
6/23/2005 Run
Around the block
 Easy 2.0 km 14:31 7:16
5/23/2006 Run
Around the block
 Easy 0.6 km 4:28 7:27
5/30/2006 Run
Around the block
 Easy 0.6 km 4:28 7:27
5/17/2004 Run
Around the palace
 Tempo 5.0 km 19:37 3:56
5/13/2003 Run
Art sports--home + extension
 Lower aerobic 8.0 km 45:00 5:38
11/11/2014 Run
Banani Lake
 Default 3.8 km 31:21 8:13
11/13/2014 Run
Banani Lake
 Default 8.4 km 48:59 5:51
11/15/2014 Run
Banani Lake
 Default 8.6 km 47:55 5:34
11/17/2014 Run
Banani Lake
 Default 9.4 km 51:57 5:32
11/19/2014 Run
Banani Lake
 Default 9.0 km 50:07 5:35
11/21/2014 Run
Banani Lake
 Default 7.3 km 39:13 5:24
11/25/2014 Run
Banani Lake
 Default 4.9 km 27:00 5:34
10/6/2017 Run
Banani Lake
 Default 2.5 km 16:16 6:34
8/30/2014 Run
Bangkok
 Default 10.2 km 58:19 5:45
9/14/2014 Run
Bangkok
 Default 10.5 km 1:00:40 5:47
6/13/2009 Run
Beer Mile
 Race 1.6 km 7:38 4:45
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