8681 total / 409 in 2015

Run 4x/week. Race 5k-10k's. Manage injuries well. Glorify God.

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  • 4 miles
  • 00:36 time
  • 514 calories
  • 1 workouts
  • This Week time period


  1. RUN
    Refuge loop 4 mi 00:36 09:07 pace

    Picked it up a bit but small hills still feeling difficult.

  2. VELO
    alright easy ride in the wind, over H... 5.1 mi

    Starting to feel better but still having coughing fits.

  3. RUN
    good Coyote Hills 3.3 mi 00:31 09:29 pace

    Funny how small rises become hills when you are sick.

    • Ric M.
      Ric M.

      see any? coyotes or hills, i mean?

      2 days ago Like

    • Dana

      Completely agree!

      1 day ago Like

    • Mike D.
      Mike D.

      @Ric, Funny but there are no coyotes at Coyote Hills. Sometimes I see foxes and bobcats. There are multiple hilly trails all over the place but also some flat trails.

      about 9 hours ago Like

  4. RUN
    blah Central loop 2.8 mi 00:27 09:30 pace

    Took 3 days off with cold, did an easy one in the wind today.

  5. Day off for illness. Just a sore throat at the moment, but was with a person with strep on Sunday so I am going to get checked out.

  6. RUN
    good Bedwell Park 4 mi 00:38 09:30 pace

    Hill training. Fighting a cold.

    • Mike D.
      Mike D.

      Nice work with that cold! Hope you feel better soon!

      6 days ago Like

  7. RUN
    good Coyote Hills 5.4 mi 00:51 09:28 pace

    Easy out, fast back.

  8. RUN
    good Coyote Hills 5.4 mi 00:51 09:28 pace

    Easy out, fast back.

  9. RUN
    good Coyote - Serious - Hills 4.7 mi 00:45 09:34 pace

    Went up and over 4 good hills. The poppies were in splendid bloom.

  10. VELO
    good Marshlands Rd. ride 7.7 mi

    Was able to keep up a nice rhythm even with some headwind

  11. RUN
    good Shadow Cliffs 5.3 mi 00:50 09:25 pace

    Warm and sunny but seems always breezy in afternoon at Shadow Cliffs Park. 5x fartlek bursts.

  12. VELO
    good Central loops ride 7 mi

    Windy out there.

  13. RUN
    great Refuge loop 4 mi 00:36 09:02 pace

    Feelin' good.

  14. VELO
    good Lake Loop ride 7.5 mi

    Good to wear shorts.

  15. RUN
    good Quarry Lakes with Mission Pea... 7 mi 01:05 09:15 pace

    Took it easy. good to have a new runner with the group.

  16. RUN
    alright Refuge loop 4 mi 00:38 09:28 pace

    took it nice n easy

  17. RUN
    tired Quarry Lakes 4.9 mi 00:46 09:28 pace

    Another Kryptonite run. I knew it was going to difficult as I was feeling achy and not well beforehand. Had to talk to myself and gut it out to finish. 4x Fartlek bursts early on.

  18. VELO
    good ride to Pick n Pull 7.7 mi

    Pleasant overcast with a light breeze.

  19. RUN
    great Refuge Run 4 mi 00:36 08:53 pace

    Picked it up a bit thinking about the movie McFarland which I saw yesterday. It is a really good movie for runners and non-runners alike, you should definitely check it out.

  20. RUN
    alright Coyote Hills 7.2 mi 01:04 08:55 pace

    Stunning day by the bay. Tired last mile.