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Derek logged 8665 miles.

Last workout over 2 years ago. Help get them back on track!

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Entries

  1. RUN
    good Leguinea Circle 4 mi 00:32 08:00 pace

    6 x 800s start on the 4 mins. Splits: 2.52, 2.41, 2.41, 2.41, 2.39, 2.39

  2. RUN
    good WNRC 4.88 mi 00:44 08:59 pace

    easy run with Tony M

  3. RUN
    good 8.05 mi 01:09 08:31 pace

    Session with MDRs. 4 x 1,200 w 400 jog rec + 4 x 800 w 200 jog rec

  4. RUN
    good South Sound Loop 6.26 mi 00:50 07:59 pace

    2 x (4mins, 3mins, 2mins and 1 min w 60 sec rec) 2 mins between sets

  5. RUN
    good Truman Bodden Stadium 5.56 mi 01:13 13:09 pace

    1m warm up, running drills, plyometrics with 8 x 100 acceleration/deceleration and 4 x 800 between 2.40 - 2.50 pace

  6. RUN
    good Hash 4.67 mi 00:39 08:24 pace

    Steady Hash run

  7. RUN
    great Truman Bodden Stadium 2 mi 01:30

    Hurdle drills with Andreas Behm

  8. RUN
    great South Sound Loop 6 mi 01:07 11:09 pace

    jog and walk with Laura

  9. RUN
    great Leguinea Circle 4 mi 00:32 08:00 pace

    6 x 800s 2.54, 2.45, 2.44, 2.41, 2.39, 2.44

  10. RUN
    great WNRC 5.62 mi 00:45 07:55 pace

    Run with Aaaron

  11. RUN
    great South Sound Loop 6.2 mi 00:44 07:04 pace

    5 x 6 mins intervals with 90 sec jog rec

  12. RUN
    tired Lakeside Loops 6.51 mi 00:56 08:38 pace

    1k warm up, 8 x 1k start every 5.30 mins. Splits between 3.37 - 3.41 except last rep in 3.27. 1k warm down

  13. RUN
    good Hash - Walkers Road 4.51 mi 00:35 07:47 pace

    Hash run

  14. RUN
    good Beach run 4.43 mi 00:35 07:55 pace

    Beach run

  15. RUN
    good Dyke Roads 7.67 mi 01:06 08:38 pace

    Testing OTBT route options

  16. RUN
    good Leguinea Circle 4 mi 00:32 08:00 pace

    6 x 800s at 85%, start every 4 mins. Splits: 2.54, 2.48, 2.46, 2.46, 2.47, 2.48

  17. RUN
    good South Sound Loop 6.2 mi 00:54 08:46 pace

    easy paced run

  18. RUN
    alright Hash - Vienna Circle 2.78 mi 00:25 09:03 pace

    Recovery Run

  19. RUN
    good South Sound 6 mi 01:00 09:56 pace

    Jogged back for car

  20. RUN
    great Marathon Relay 6.86 mi 00:44 06:27 pace

    Marathon Relay