Workouts


Summary
wait
Date Activity ▲ Course Type Distance Duration Pace  
6/30/1902 Run
Kicking orange trail
Long 20.0 km    
11/27/2018 Run   Default 6.6 mi 49:02 4:38
11/28/2018 Run   Default 6.2 mi 48:23 4:51
11/28/2018 Run   Default 3.8 mi 32:01 5:13
11/29/2018 Run   Default 6.5 mi 51:25 4:54
11/30/2018 Run   Default 3.9 mi 32:27 5:12
12/1/2018 Run   Default 4.5 mi 37:08 5:07
12/2/2018 Run   Default 0.8 mi 7:45 6:16
12/2/2018 Run
Mills city leg 4
Race 9.5 mi 59:19 3:53
12/2/2018 Run   Default 1.7 mi 16:26 6:01
12/3/2018 Run   Default 5.3 mi 45:09 5:18
12/4/2018 Run   Default 6.8 mi 50:35 4:36
12/5/2018 Run   Default 9.3 mi 1:11:21 4:46
12/6/2018 Run   Default 5.1 mi 42:23 5:13
12/7/2018 Run   Default 4.4 mi 35:04 5:00
12/8/2018 Run   Default 5.0 mi 35:03 4:20
12/9/2018 Run   Default 15.7 mi 2:00:50 4:47
12/10/2018 Run   Default 5.0 mi 42:56 5:22
12/11/2018 Run   Default 7.5 mi 1:00:48 5:02
12/12/2018 Run   Default 9.4 mi 1:13:12 4:52
12/13/2018 Run   Default 5.0 mi 40:10 4:59
12/14/2018 Run   Default 8.1 mi 1:04:01 4:56
12/15/2018 Run   Default 6.4 mi 52:37 5:06
12/16/2018 Run   Default 14.0 mi 1:52:44 5:02
12/17/2018 Run   Default 5.2 mi 42:20 5:05
12/18/2018 Run   Default 6.5 mi 58:34 5:34
12/19/2018 Run   Default 6.2 mi 46:34 4:40
12/20/2018 Run   Default 9.3 mi 1:14:13 4:57
12/21/2018 Run   Default 5.0 mi 40:57 5:06
12/22/2018 Run   Default 7.8 mi 58:24 4:41
12/23/2018 Run   Default 9.5 mi 1:12:41 4:45
12/24/2018 Run   Default 5.6 mi 46:52 5:13
12/25/2018 Run   Default 13.7 mi 1:51:21 5:04
12/26/2018 Run   Default 5.2 mi 45:13 5:26
12/27/2018 Run   Default 7.6 mi 1:00:02 4:56
12/28/2018 Run   Default 9.3 mi 1:14:12 4:57
12/29/2018 Run   Default 6.3 mi 48:29 4:46
12/30/2018 Run   Default 18.7 mi 2:28:27 4:57
12/31/2018 Run   Default 6.1 mi 49:34 5:05
1/1/2019 Run
Recovery run
Easy 5.1 mi 41:57 5:06
1/2/2019 Run
WU 3k, tempo 6k, CD 1k
Tempo 6.3 mi 44:19 4:22
1/3/2019 Run
Random run with 2k pick up, and few hills
Hill 11.2 mi 1:24:27 4:42
1/4/2019 Run   Easy 6.8 mi 56:09 5:07
1/5/2019 Run
Couple hills
Hill 5.6 mi 45:13 5:01
1/6/2019 Run   Easy 3.6 mi 32:41 5:41
1/6/2019 Run   Long 9.4 mi 1:14:24 4:57
1/7/2019 Run
Hills workout
Hill 6.4 mi 51:00 4:59
1/8/2019 Run
WU 2.5k, light tempo MP 7.5k
Tempo 6.4 mi 43:51 4:15
1/9/2019 Run
Regular route
Easy 10.0 mi 1:21:34 5:04
1/10/2019 Run
Regular route
Easy 11.0 km 53:00 4:50
1/11/2019 Run
10*200/200
Interval 5.7 mi 44:47 4:51
1/12/2019 Run
WU 3k, 5*1000/1000, CD 2k
Fartlek 15.0 km 1:08:19 4:34
1/13/2019 Run
Regular route
Long 17.5 mi 2:19:43 4:59
1/14/2019 Run
Recovery run
Easy 5.6 mi 52:20 5:49
1/15/2019 Run
Tempo 5 miles, pushed a bit on second half
Race 8.1 km 31:07 3:51
1/15/2019 Run
Cool down
Easy 1.1 km 5:34 4:56
1/15/2019 Run
Warm up
Easy 4.8 km 25:53 5:23
1/16/2019 Run   Long 16.1 km 1:17:59 4:51
1/17/2019 Run
Night jog from work home
Easy 12.2 km 1:01:31 5:03
1/17/2019 Run   Easy 9.0 km 44:47 4:59
1/18/2019 Run
Easy run plus couple hills
Hill 8.2 km 43:15 5:17
1/19/2019 Run
Partly on Boston marathon route
Long 26.3 km 2:10:19 4:58
1/20/2019 Run
Perfect legs day. All in snow and slippery
Easy 12.2 km 1:01:43 5:04
1/21/2019 Run
Very cold outside
Easy 8.1 km 41:56 5:10
1/22/2019 Run
Running with obstacles
Easy 9.0 km 45:20 5:02
1/23/2019 Run
Icy run. Develop stability
Easy 13.3 km 1:07:04 5:03
1/24/2019 Run
Tapering before stew chase 15k
Easy 6.1 km 31:00 5:04
1/25/2019 Run
Shake out with random intervals
Fartlek 11.1 km 50:27 4:34
1/26/2019 Run
Warm up before tomorrow
Easy 5.0 km 27:13 5:26
1/27/2019 Run
Cool down
Easy 2.0 km 11:40 5:49
1/27/2019 Run
Warm up
Easy 3.7 km 20:58 5:41
1/27/2019 Run
Great stew chase 15k
Race 15.2 km 59:26 3:54
1/28/2019 Run
Recovery jog
Easy 11.0 km 58:10 5:17
1/29/2019 Run
Around spot pond
Easy 12.3 km 1:02:21 5:06
1/30/2019 Run
Easy 10 miles
Long 16.1 km 1:21:07 5:03
1/31/2019 Run
5 cold miles
Easy 8.1 km 40:13 4:58
2/1/2019 Run
Random run
Easy 11.0 km 53:16 4:51
2/2/2019 Run
WU 3k, 4*1000/1000, CD 2k
Fartlek 13.0 km 58:48 4:32
2/3/2019 Run
Feel like to run marathon...
Long 42.2 km 3:24:15 4:51
2/4/2019 Run
Recovery jog
Easy 8.1 km 44:00 5:26
2/5/2019 Run
Groceries run
Easy 11.0 km 55:58 5:05
2/6/2019 Run
WU 3k, 10*200/200, CD 2k
Interval 9.0 km 43:32 4:51
2/7/2019 Run
New bike path
Long 16.4 km 1:21:56 5:00
2/8/2019 Run
Warm up
Easy 3.0 km 16:21 5:26
2/8/2019 Run
8*1000/400
Interval 11.2 km 45:20 4:03
2/8/2019 Run
Cool down
Easy 2.0 km 10:28 5:13
2/9/2019 Run
Groceries run
Easy 11.0 km 55:15 5:02
2/10/2019 Run
No fluids no fuel on empty stomach. Tougher than usual
Long 23.3 km 1:56:38 5:00
2/11/2019 Run
Recovery run
Easy 9.0 km 47:13 5:15
2/12/2019 Run
WU 4K, intervals 10*100/200, CD 3k
Interval 10.0 km 50:04 5:00
2/13/2019 Run
WU 3.5k, 5*2000/500, CD 1.5k very shitty weather condition
Interval 17.5 km 1:19:59 4:35
2/14/2019 Run   Easy 12.1 km 1:01:27 5:05
2/15/2019 Run
Waitts mount park climb *4
Hill 10.3 km 53:05 5:09
2/16/2019 Run
Cool down
Easy 2.0 km 10:03 4:59
2/16/2019 Run
Warm up
Easy 3.0 km 15:44 5:14
2/16/2019 Run
10 k with light progression on second half. New PR
Tempo 10.0 km 38:08 3:49
2/17/2019 Run
Long easy run
Long 22.2 km 1:53:44 5:08
2/18/2019 Run
Easy snowy 8k
Easy 8.0 km 39:25 4:56
2/19/2019 Run
Groceries run
Easy 11.0 km 53:14 4:51
2/20/2019 Run
Easy 15 k
Easy 15.0 km 1:12:44 4:51