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Dempster logged 540 miles.

Last workout over 5 years ago. Help get them back on track!

  • 0 miles
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Entries

  1. Dempster J.'s Photo Dempster
    RUN
    good Crossroads Park-Canal Run 4 mi 00:30 07:22 pace

    Got one in after DHHS track practice.

    over 5 years ago
  2. Dempster J.'s Photo Dempster
    RUN
    great 3.52 Route 3.52 mi 00:28 07:58 pace

    The strength and speed work is starting to payoff!

    over 5 years ago   
  3. Dempster J.'s Photo Dempster
    RUN
    great 1.5mi Course 1.55 mi 00:10:34 06:49 pace

    Second interval better than the first!

    over 5 years ago   
  4. Dempster J.'s Photo Dempster
    RUN
    great 1.5mi Course 1.55 mi 00:11:32 07:26 pace

    Outdoor track season is here! My kids hit the track yesterday and I'm back at it today. 2X1.55mile intervals with rest to recovery between.

    over 5 years ago   
  5. Dempster J.'s Photo Dempster
    RUN
    great Glendale 5.1 mi 00:47 09:08 pace

    I did it - 500 miles!!! I began logging my miles on 3/26/2012 and sometime last spring I challenged myself to run 500 miles. Since March I have dropped my 10k time from an hour down to under 50 min... read more

    over 5 years ago
  6. Dempster J.'s Photo Dempster
    RUN
    great 3.52 Route 3.52 mi 00:28 07:49 pace

    This may have been my best training run ever on this route!

    over 5 years ago   
  7. Dempster J.'s Photo Dempster
    RUN
    good Skunk Creek Trail 6.3 mi 00:58 09:08 pace

    Haven't put in any distance work in 9+ days; gettin' speed and strength work done with my youth running club. My legs felt heavy but I ran well.

    over 5 years ago   
  8. Dempster J.'s Photo Dempster
    RUN
    good 1.5mi Course 1.55 mi

    Cool down jog

    over 5 years ago   
  9. Dempster J.'s Photo Dempster
    RUN
    good 4mi Course 4.18 mi 00:37 08:47 pace

    Got one in on the MLK Holiday!

    over 5 years ago   
  10. Dempster J.'s Photo Dempster
    RUN
    good Glendale 2.6 mi 00:22 08:28 pace

    Winter session classes are underway and I am tired but I got a good run in today.

    over 5 years ago
  11. Dempster J.'s Photo Dempster
    RUN
    great Skunk Creek Trail 6.3 mi 00:51 08:03 pace

    Personal best by more than 4 minutes!

    over 5 years ago   
  12. Dempster J.'s Photo Dempster
    RUN
    good Gilbert 1.5 mi 00:15:00 10:00 pace

    Final light workout before Sunday's 10K

    over 5 years ago
  13. Dempster J.'s Photo Dempster
    RUN
    good Glendale 2.6 mi 00:21 08:05 pace

    I am starting to focus on my stride rate; trying to reach and maintain 180 steps per minute.

    over 5 years ago
  14. Dempster J.'s Photo Dempster
    RUN
    good 3.52 Route 3.52 mi 00:30 08:27 pace

    Pleased with this workout following a three day running clinic!

    over 5 years ago   
  15. Dempster J.'s Photo Dempster
    RUN
    good 1.5mi Course 1.55 mi 00:14:30 09:21 pace

    Warm up run followed by...

    over 5 years ago   
  16. Dempster J.'s Photo Dempster
    RUN
    good Deer Valley H.S. Track 0.99 mi 00:09:27 09:32 pace

    1600m cool down.

    over 5 years ago
  17. Dempster J.'s Photo Dempster
    RUN
    good Deer Valley H.S. Track 2.98 mi 00:26 08:45 pace

    4X1000m with 200m jogs between intervals. 4:19, :22, :15, :42. Finished with...

    over 5 years ago
  18. Dempster J.'s Photo Dempster
    RUN
    good Deer Valley H.S. Track 0.99 mi 00:07:45 07:49 pace

    1600m warm up followed by...

    over 5 years ago
  19. Dempster J.'s Photo Dempster
    RUN
    good Skunk Creek Trail 6.3 mi 00:59 09:17 pace

    Steady run. Was scheduled to run 10mi but didn't want to push it. Felt good at 6mi, wouldn't have felt so good after 10!

    over 5 years ago   
  20. Dempster J.'s Photo Dempster
    RUN
    good 3.52 Route 3.52 mi 00:32 08:56 pace

    Followed run with 3X110m sprints 2 min jog between intervals.

    over 5 years ago