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  • 13 miles
  • 01:51 time
  • 999 calories
  • 3 workouts
  • This Week time period


  1. RUN
    good speed work 7.42 mi 00:57 07:42 pace

    1-2-3-4-4-3-2-1 with 90 sec recoveries
    8 100-m sprints

  2. RUN
    1.79 mi 00:15 08:32 pace

    Warm-up for 50 more squats and crunches/planks

  3. RUN
    good M Farms 4.26 mi 00:38 08:56 pace

    Took it easy. Sore from yesterday's 50 squats (just body weight) and Saturday's long run.

  4. RUN
    good TM 3 mi 00:30 10:00 pace

    Stiff from yesterday!

  5. RUN
    good 13.69 mi 01:54 08:19 pace

    Run with J & L. Pierson to Townsend, MacClenthan. Happy with the time, for all of the hills this involved. Many 8s and a few sub 8s. One 10 min mile but that was going up Townsend and Salt Spri... read more

  6. RUN
    alright TM 1.5 mi 00:15:00 10:00 pace

    Better than nothing

  7. RUN
    base run instead of speedwork... 5.95 mi 00:50 08:27 pace

    Hahahahahaha not quite 6 didn't realize it until I stopped my watch

  8. RUN
    good Fayetteville loop 4.71 mi 00:37 07:52 pace

    Run with Jon Luke Marguerite, a few hills but not bad.

  9. RUN
    good 10.58 mi 01:36 09:06 pace

    Snowy run with Luke around Watervale/Pompey. Beautiful snowy morning. Top right foot is giving me grief. Possibly psychosomatic from having a busy week with very little running. Not too worried rig... read more

  10. RUN
    good 5.33 mi 00:45 08:26 pace

    Post-concert run

  11. RUN
    alright TM 9.12 mi 01:31 09:58 pace

    Wanted an outdoor run, but with the possibility of slush and more snow had made plans to TM with J & M. Was not motivated at all for this. Will do a longer run tomorrow to make up for the short... read more

  12. RUN
    good 5 mi 00:45 09:00 pace

    2 long sleeves and a shell, too many layers. 38 degrees.

  13. RUN
    great 6 mi 00:50 08:20 pace

    Coventry Hill, looped around that neighborhood, also did neighborhood across the street.

  14. RUN
    good 4 mi 00:33 08:15 pace

    Nice weather, enjoyed a quick outdoor run before rehearsal.

  15. RUN
    alright TM 4.5 mi 00:45 10:00 pace

    Legs felt so heavy for this. Blah! Rainy and windy outside so I was on TM, not feeling motivated at all. Glad that I don't have injuries, that is much to be thankful for!