List / Grid / Numbers

2019/12/07 , 🏃, 8.52km, 40m54s, 4m48s/km, 12.5km/h
With no transition, from shorts / t-shirt to winter wear! ouch!

2019/11/25 , 🏃, 6.87km, 33m2s, 4m48s/km, 12.5km/h
First run since last week half-marathon. 24°C ! Yes, global warming in action.

2019/11/17 , 🏃, 21.31km, 1h40m18s, 4m45s/km, 12.6km/h
Tsuwabuki half-marathon in Nichinan.

2019/11/17 , 🏃, 3.2km, 17m17s, 5m24s/km, 11.1km/h
Warm up!

2019/11/12 , 🏃, 4.85km, 24m39s, 5m05s/km, 11.8km/h
Shorty and easy

2019/11/10 , 🏃, 12.81km, 59m28s, 4m39s/km, 12.9km/h
Next week rehearsal. 50’ at about half marathon pace (1st 15’ easier though) then easy back home. Also new shoes.

2019/11/08 , 🏃, 5.02km, 25m44s, 5m08s/km, 11.7km/h
No time today so just a short and easy one in the night.

2019/11/06 , 🏃, 7.21km, 34m14s, 4m45s/km, 12.6km/h
Easy to moderate enjoying the last rays of sun of the day. Finally getting chilly in the evening here too.

2019/11/04 , 🚴, 38.52km, 1h35m2s, 2m28s/km, 24.3km/h
Very easy spin. Just enjoying this great weather (28°C).

2019/11/03 , 🏃, 10.91km, 48m54s, 4m29s/km, 13.4km/h
15’ w-up. 3 x (10’ “fast” + 3’ rest walking). Probably went too hard on the 1st one. I was empty for the 3rd one.

2019/11/01 , 🏃, 7.56km, 38m32s, 5m06s/km, 11.8km/h
Easy. From one river to the other.

2019/10/31 , 🏃, 2.58km, 23m55s, 9m16s/km, 6.5km/h
Too late and dark for a run, so just a walk to reach 💯 km this month 😅

2019/10/30 , 🏃, 11km, 51m53s, 4m43s/km, 12.7km/h
15’ w-up. 4 x (4’30” at faster than half pace + 3’ active recovery). Then easy to finish.

2019/10/28 , 🏃, 7.25km, 33m37s, 4m38s/km, 12.9km/h
Moderate to a bit faster. Still in t-shirt and shorts and way less humidity.

2019/10/26 , 🚴, 40.76km, 1h28m45s, 2m11s/km, 27.6km/h
Getting the body used to 1.5h + effort for half-marathon on November 17th.

2019/10/25 , 🏃, 11.53km, 58m52s, 5m06s/km, 11.8km/h
1h easy to moderate. Great weather. Wind getting fresher.

2019/10/21 , 🏃, 7.43km, 35m16s, 4m45s/km, 12.6km/h
2k warm-up, 20’ (30/30”), then cool-down

2019/10/20 , 🏃, 9.98km, 54m59s, 5m31s/km, 10.9km/h
Easy 10k while chatting. Also cosmos are full bloom.

2019/10/19 , 🏃, 5.88km, 29m31s, 5m01s/km, 11.9km/h
Night run with flashlight 🔦

2019/10/16 , 🏃, 5.7km, 30m30s, 5m21s/km, 11.2km/h
Easy recovery jog on the banks of the river

2019/10/13 , 🏃, 3.71km, 31m11s, 8m25s/km, 7.1km/h
After race. Way down until the road where mini bus took us thankfully. Some tough people ran the 5k remaining to the start. Not me, lol