Workouts

Summary
wait
Date ▲ Activity Course Type Distance Duration Pace  
7/24/2010 Run   Easy 4.0 km    
7/24/2010 Run   Easy 5.4 km 28:30 5:17
7/25/2010 Run   Easy 4.0 km 22:00 5:30
7/25/2010 Run   Long 22.9 km 2:09:32 5:40
7/27/2010 Run   Easy 17.3 km 1:26:31 5:01
7/28/2010 Run   Interval 4.8 km    
7/28/2010 Run   Easy 4.0 km    
7/31/2010 Run   Easy 16.0 km 1:28:00 5:30
8/4/2010 Run   Easy 0.4 km 3:00 7:30
8/4/2010 Run   Easy 0.4 km 3:00 7:30
8/4/2010 Run   Easy 0.4 km 3:00 7:30
8/4/2010 Run   Easy 0.4 km 3:00 7:30
8/4/2010 Run   Easy 0.4 km 3:00 7:30
8/4/2010 Run   Easy 0.4 km 3:00 7:30
8/4/2010 Run   Easy 0.4 km 3:00 7:30
8/4/2010 Run   Easy 0.4 km 3:00 7:30
8/4/2010 Run   Interval 0.8 km 2:59 3:44
8/4/2010 Run   Interval 0.8 km 3:02 3:48
8/4/2010 Run   Interval 0.8 km 3:04 3:50
8/4/2010 Run   Interval 0.8 km 3:00 3:45
8/4/2010 Run   Interval 0.8 km 3:00 3:45
8/4/2010 Run   Interval 0.8 km 3:03 3:49
8/4/2010 Run   Interval 0.8 km 3:01 3:47
8/4/2010 Run   Interval 0.8 km 3:01 3:47
8/7/2010 Run   Long 23.3 km 2:34:00 6:37
8/8/2010 Run   Long 29.0 km 2:39:35 5:31
8/10/2010 Run   Easy 14.0 km 1:10:23 5:02
8/11/2010 Run   Easy 4.5 km 30:00 6:40
8/11/2010 Run   Interval 12.0 km 1:00:00 5:00
8/11/2010 Run   Easy 10.4 km 55:24 5:20
8/13/2010 Run   Easy 18.2 km 1:36:17 5:18
8/14/2010 Run   Long 23.0 km 2:50:00 7:24
8/15/2010 Run   Race 10.0 km 41:22 4:09
8/17/2010 Run   Easy 18.0 km 1:34:35 5:16
8/18/2010 Run   Easy 4.0 km 23:00 5:45
8/18/2010 Run   Interval 1.0 km 3:53 3:53
8/18/2010 Run   Interval 1.0 km 3:50 3:50
8/18/2010 Run   Interval 1.0 km 3:51 3:51
8/18/2010 Run   Interval 1.0 km 3:42 3:42
8/18/2010 Run   Interval 1.0 km 3:52 3:52
8/18/2010 Run   Interval 1.0 km 3:53 3:53
8/18/2010 Run   Easy 2.0 km    
8/19/2010 Run   Easy 17.0 km 1:44:00 6:08
8/21/2010 Run   Easy 19.0 km 3:00:00 9:29
8/22/2010 Run   Hill 28.0 km 6:30:00 13:56
8/24/2010 Run   Easy 5.0 km 30:00 6:00
8/24/2010 Run   Tempo 10.0 km 50:00 5:00
8/25/2010 Run   Interval 10.0 km 1:15:00 7:30
8/27/2010 Run
8-27
 Easy 21.3 km 1:42:03 4:48
8/29/2010 Run
8-29
 Long 26.0 km 2:04:27 4:48
8/30/2010 Run
8-30
 Easy 21.5 km 1:44:35 4:52
9/1/2010 Run   Easy 4.0 km 25:00 6:15
9/1/2010 Run   Interval 10.0 km    
9/1/2010 Run   Easy 1.6 km    
9/3/2010 Run   Easy 21.0 km 1:41:24 4:50
9/4/2010 Run   Easy 6.8 km 27:30 4:03
9/4/2010 Run   Hill 2.0 km 14:30 7:15
9/7/2010 Run   Interval 10.8 km 1:10:14 6:31
9/8/2010 Run
浅水湾--西湖大圏
 Easy 18.5 km 1:26:18 4:40
9/10/2010 Run
9-10 Half Marathon
 Easy 21.0 km 1:39:33 4:45
9/12/2010 Run   Easy 4.0 km 22:00 5:30
9/12/2010 Run
9-12 long
 Long 31.1 km 2:35:50 5:01
9/13/2010 Run   Easy 11.5 km 1:05:00 5:40
9/14/2010 Run   Interval 10.0 km 1:11:13 7:08
9/16/2010 Run   Easy 21.5 km 1:35:07 4:26
9/18/2010 Run   Easy 4.0 km 24:00 6:00
9/18/2010 Run   Easy 19.1 km 1:32:00 4:50
9/18/2010 Run   Easy 6.4 km 31:00 4:51
9/20/2010 Run
9-20
 Easy 21.8 km 1:37:51 4:29
9/21/2010 Run   Interval 10.0 km 1:00:40 6:04
9/23/2010 Run   Long 30.0 km 2:16:34 4:34
9/28/2010 Run
2010-9-28
 Easy 21.4 km 1:39:45 4:41
10/1/2010 Run   Long 42.2 km 3:47:00 5:23
10/6/2010 Run
2010-10-6
 Easy 21.3 km 1:33:50 4:24
10/8/2010 Run   Easy 10.0 km 44:53 4:30
10/10/2010 Run
10-10
 Easy 21.8 km 1:58:00 5:25
10/12/2010 Run   Easy 10.0 km 46:20 4:38
10/15/2010 Run
10-15
 Easy 15.3 km 1:12:42 4:45
10/16/2010 Run   Easy 10.0 km 49:00 4:54
10/19/2010 Run   Easy 11.0 km 50:26 4:36
10/24/2010 Run   Race 42.2 km 3:21:48 4:47
10/30/2010 Run   Race 4.0 km    
11/3/2010 Run   Easy 11.0 km 48:21 4:24
11/7/2010 Run   Race 42.2 km 3:39:12 5:12
11/22/2010 Run   Easy 14.0 km    
11/24/2010 Run   Easy 10.0 km    
11/27/2010 Run   Easy 5.0 km 37:00 7:24
11/27/2010 Run   Easy 16.0 km 1:15:00 4:42
12/5/2010 Run   Race 42.2 km 3:43:00 5:18
12/9/2010 Run   Easy 10.0 km 46:00 4:36
12/11/2010 Run   Easy 19.0 km 1:32:00 4:51
12/19/2010 Run   Easy 18.0 km    
12/22/2010 Run   Easy 5.0 km 21:00 4:12
12/27/2010 Run   Easy 10.0 km 42:17 4:14
1/12/2011 Run   Race 42.2 km 3:37:25 5:10
3/28/2011 Run   Easy 5.0 km    
4/6/2011 Run   Easy 7.0 km    
4/7/2011 Run   Easy 5.0 km    
4/10/2011 Run   Easy 10.0 km 51:30 5:09
4/12/2011 Run   Easy 10.0 km 51:28 5:09
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