Miles:
6541 total / 269 in 2016
Goal:

sub 6min mile, 1:39 1/2 marathon

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  • 17 miles
  • 03:35 time
  • 2208 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. RUN
    alright Indian River Plantation One M... 6 mi 01:00 10:00 pace

    Temp 62-65 Winds 13 mph Sunny

  2. FIT
    alright Light weights 00:45

    Light weight lifting

  3. RUN
    alright Indian River Plantation One m... 11 mi 01:50 10:00 pace

    Temp 58-62 Winds 8 mph Sunny Progressive run- 3 mile warm up. Each mile burst of speed, increasing distance each mile (0.1, 0.2 0.25, 0.3, 0.4, 0.5) Last mile ran high for 0.8 miles. The 10th mile ... read more

  4. RUN
    alright Indian River Plantation 5K 3 mi 00:29 09:39 pace

    Evening run after work.

  5. RUN
    good Big Ugly Brewing Company 5 mi 00:43 08:35 pace

    Evening run in Chesapeake. Running options 1/3/5 miles. I was going to only run 3 miles, but I saw some runners going for the 5 miler, so I tagged along.

  6. RUN
    alright Indian River 1 mile loop 5 mi 00:50 10:00 pace

    Temp 56, winds 17 mph. Garmin crashed, so I stayed with my 1 mile loop in the neighborhood.

  7. RUN
    alright Indian River 10K 6.3 mi 01:04 10:09 pace

    Temp 83-73 Evening run 9:48, 9:55, 10:17, 10:32, 9:51, 10:33, 0.30 1.78

  8. RUN
    alright Indian River Intervals 0.3 4.85 mi 00:50 10:17 pace

    Temp 49 Warm up 1 mile 11:21, 0.4 4:24, 0.33 3:35, 3:08, 3:33, 2:58, 3:35, 2:54, 3:39, 2:58, 3:24, 3:06, 0.12 1:14

  9. RUN
    alright 3 miler in Downtown Richmond 3 mi 00:33 11:00 pace

    Hotel gym closed on Sundays? I decided to run to the MCV campus from the hotel. I took pictures of the school buildings and dorm during my run. Nice sunny day to run!
    Most miles in one week (45 mi... read more

  10. RUN
    blah Indian River Plantation 1/2 M... 13.19 mi 02:20 10:36 pace

    Ran 13.191 -Running a half marathon in honor of the MCV reunion tonight in Richmond, VA. Plus this will be my third half in 7 days.

  11. RUN
    alright Evening run IRP 4.37 mi 00:42 09:31 pace

    Evening run 9:36, 8:52, 9:22. 9:53, (0.37) 0:02

  12. RUN
    alright Morning run- Intervals 2.87 mi 00:28 09:41 pace

    1 mile warm up (10:17), 0.24 mile (2:30), 0.33 mile (3:18), 0.32 mile (2:37), 0.33 (3:20), 0.33 mile (2:42), 0.31 mile (3.03) Interval work out interrupted- ran out of time

  13. RUN
    blah Indian River Plantation 5K 3.75 mi 00:44 11:43 pace

    Recovery run Temp 62 winds 12 mph- legs a little sore from yesterday's distance run.

  14. RUN
    alright Evening Recovery miles 3.56 mi 00:36 10:14 pace

    Recovery evening run. I am just getting a few miles

  15. RUN
    alright Indian River Plantation 1/2 M... 14.06 mi 02:31 10:44 pace

    Temp 46-61 degrees Winds 6-11 mph. I had a free morning. so I decided to get in a distance run in.

  16. RUN
    good Dismal Swamp Stomp 1/2 2016 13.1 mi 01:52 08:30 pace

    Sunny, 51 degrees f, variable wind 7mph, rain later, wind gusts, and hail. 3 mile time 23:51 (7:57), mile 6 time 47:52 (8:00), mile 7 56:09 (8:16), mile 10 1:21:36 (8:29)

  17. RUN
    alright Warm up Dismal Swamp 1.58 mi 00:14:03 08:53 pace

    Warm-up before Dismal Swamp stomp

  18. RUN
    alright Indian River Plantation 5K 3.05 mi 00:33 10:40 pace

    Easy pace 3 miler

  19. RUN
    alright Indian River Plantation 10.05 mi 01:50 10:56 pace

    Running 1 mile loops in the neighborhood. Still a little windy

  20. RUN
    blah Windy 3 miler again 3 mi 00:39 13:00 pace

    Windy again