Workouts

Summary
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Date Activity Course ▲ Type Distance Duration Pace  
3/4/2014 Weights       15:00  
3/11/2014 Strength Tr.   Random   20:00  
3/13/2014 Strength Tr.   Random   20:00  
3/18/2014 Weights          
3/21/2014 Strength Tr.   Random   20:00  
4/12/2014 Run   Long (LSD) 0.2 km 1:18 5:55
5/12/2014 Weights       25:00  
6/3/2014 Weights       15:00  
6/5/2014 Weights       20:00  
6/9/2014 Weights       20:00  
6/10/2014 Weights       20:00  
6/29/2014 Yoga/Stretch   Bck./hips/hamstg   45:00  
7/1/2014 Yoga/Stretch   Bck./hips/hamstg   45:00  
7/3/2014 Gym Cardio   Rowing Machine   30:00  
7/6/2014 Yoga/Stretch   Bck./hips/hamstg   45:00  
7/7/2014 Weights       25:00  
7/14/2014 Weights       25:00  
7/15/2014 Yoga/Stretch   Bck./hips/hamstg      
8/27/2014 Run   Intervals 1.3 km 7:56 6:06
9/12/2014 Yoga/Stretch   Bck./hips/hamstg   20:00  
10/27/2014 Strength Tr.   Core   20:00  
11/8/2014 Bike   Easy 8.7 km 27:18 3:09
11/8/2014 Bike   Easy 8.3 km 25:26 3:04
11/12/2014 Mindful Strides   Default   1:00:00  
11/26/2014 Run   Tempo (LT) 7.0 km 36:31 5:14
12/31/2014 Run   Progression 7.7 km 39:17 5:08
3/23/2015 Gym Cardio   Elliptical   30:00  
3/24/2015 Gym Cardio   Elliptical   20:00  
12/22/2015 Gym Cardio   Stationary Bike   1:30:00  
8/16/2017 Treatment   Physio/Chiro      
8/21/2017 Treatment   Acupuncture      
8/29/2017 Treatment   Acupuncture      
9/4/2017 Treatment   Acupuncture   30:00  
9/25/2017 Treatment   Acupuncture      
10/11/2017 Treatment   Acupuncture   30:00  
10/21/2017 Bike   Default 8.1 km 22:47 2:49
10/24/2017 Treatment   Acupuncture      
11/8/2017 Treatment   Acupuncture      
1/17/2018 Treatment   Acupuncture      
1/22/2018 Treatment   Physio/Chiro      
1/29/2018 Treatment   Acupuncture      
3/12/2018 Treatment   Acupuncture      
5/7/2018 Treatment   Acupuncture   50:00  
6/11/2018 Treatment   Acupuncture      
7/23/2018 Treatment   Acupuncture      
9/3/2018 Treatment   Acupuncture      
9/10/2018 Treatment   Acupuncture      
9/13/2018 Treatment   Physio/Chiro      
10/28/2018 Run   Long (LSD) 33.0 km 3:06:06 5:39
11/1/2018 Treatment   Acupuncture      
11/10/2018 Run   Easy 2.7 km 15:09 5:44
11/19/2018 Treatment   Acupuncture      
12/4/2018 Treatment   Acupuncture      
12/7/2018 Treatment   Acupuncture      
12/7/2018 Strength Tr.   Core   40:00  
12/26/2018 Treatment   Acupuncture      
1/14/2019 Treatment   Acupuncture      
2/18/2019 Treatment   Acupuncture      
3/1/2019 Strength Tr.   General Strength   20:00  
3/6/2019 Treatment   Acupuncture      
7/25/2019 Treatment   Acupuncture      
2/11/2020 Treatment   Massage   40:00  
2/27/2020 Treatment   Acupuncture      
6/18/2020 Run   Easy 0.9 km 5:34 6:29
4/6/2024 Run   Default 13.8 km 1:21:42 5:57
4/7/2024 Run   Default 7.7 km 51:53 6:46
4/14/2024 Run   Default 12.2 km 1:14:58 6:10
4/16/2024 Run   Default 10.7 km 1:05:10 6:05
4/17/2024 Run   Default 6.1 km 36:53 6:02
4/19/2024 Run   Default 10.2 km 1:00:49 5:58
4/22/2024 Run   Default 7.5 km 44:58 5:58
4/24/2024 Run   Default 12.3 km 1:13:43 6:01
4/27/2024 Run   Default 7.3 km 44:37 6:09
4/29/2024 Run   Default 10.7 km 1:06:19 6:11
4/15/2014 Strength Tr.
@Home
 Random   15:00  
6/22/2014 Yoga/Stretch
@Home
 Bck./hips/hamstg   45:00  
6/23/2014 Yoga/Stretch
@Home
 Bck./hips/hamstg   50:00  
6/25/2014 Yoga/Stretch
@Home
 Bck./hips/hamstg   50:00  
3/13/2017 Run
**Han River (R)
 Easy 9.3 km 50:26 5:26
2/18/2018 Run
**Han River (R)
 Long (LSD) 28.1 km 2:35:48 5:33
4/4/2015 Run
*Cook-Waterfront-Gordon Head-UVic-Oak Bay Rec (NR half)
 Long (LSD) 24.3 km 2:02:31 5:03
2/11/2015 Run
*FR-Clover Pt.-Dallas Rd. (*NR km/mi)
 Intervals 7.9 km 39:14 4:57
5/6/2015 Run
*FR-Vic High Track (NR 5km)
 Speed (VO2Max) 7.3 km 34:07 4:43
10/9/2016 Run
*Gwacheon
 Race 21.6 km 1:47:23 4:59
6/4/2019 Run
*Han-Yanghwa Br.-Yeioudo-Mapo Br. Loop
 Easy w/strides 10.5 km 1:01:18 5:50
6/25/2019 Run
*Han-Yanghwa Br.-Yeioudo-Mapo Br. Loop
 Easy 11.0 km 1:07:41 6:09
8/7/2019 Run
*Han-Yanghwa Br.-Yeioudo-Mapo Br. Loop
 Easy 10.8 km 1:06:40 6:11
8/27/2019 Run
*Han-Yanghwa Br.-Yeioudo-Mapo Br. Loop
 Easy 11.2 km 1:07:09 5:59
1/24/2015 Run
*Haultain-Upland-Oak Bay-Fairfield (NR 1/2)
 Long (LSD) 22.1 km 1:52:16 5:05
5/24/2015 Run
*Oak Bay Half Marathon :) NR
 Race 21.3 km 1:42:07 4:48
2/28/2015 Run
+Brighton-Beach Dr-Landsdowne-Cedarh Hill-Uvic
 Long (LSD) 29.6 km 2:44:36 5:35
11/18/2017 Run
14k Han-Yeido Loop
 Easy 15.0 km 1:25:41 5:44
1/11/2020 Run
20k Han-Yanghwa
 Long (LSD) 1.7 km 9:44 5:48
1/11/2020 Run
20k Han-Yanghwa Br.-Banpo Br. Loop
 Long (LSD) 21.0 km 2:05:00 5:57
4/12/2019 Bike
24k Yangwha-Bampo Bridge Loop
 Easy 23.9 km 1:15:35 3:11
8/4/2019 Run
24k Yangwha-Bampo Bridge Loop
 Long (LSD) 24.3 km 2:26:17 6:01
9/15/2019 Run
24k Yangwha-Bampo Bridge Loop
 Long (LSD) 23.2 km 2:19:13 6:00
9/21/2016 Run
Aborted
 Speed (VO2Max) 0.8 km 4:54 6:22
3/29/2021 Hiking
Aburayama
 Friends 9.9 km 4:55:29 29:55
4/10/2021 Hiking
Aburayama
 Solo 15.9 km 7:29:41 28:20
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