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Duane logged 5189 miles.

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

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  • This Week time period

Entries

  1. RUN
    good Northville 501 track 8 mi 01:11 08:48 pace

    8x600 with 200 jog. 90° temp. Avg pace on track 7:35/9:56 , out & back 9:27

  2. RUN
    good Bridge Trail loop 5 mi 00:46 09:06 pace

    Recovery run 9:12 9:18 8:53 76° humid at 730am

  3. RUN
    good Kensington 16.1 mi 02:26 09:05 pace

    Warm humid 70-80° 8:46 8:59 9:26 end was tough

  4. RUN
    good Kensington Spring Hill 7.3 mi 01:02 08:28 pace

    Hill repeats 6 sets 50+100+300 o/b 4:24 4:32 4:28 4:33 4:33 4:38

  5. RUN
    good Kensington 16.35 mi 02:26 08:56 pace

    Loop with Spring Hill and 2x Turtlehead. Steady pace for longest run since May. 9:01 8:59 8:48 with last mile tempo 8:02. Mid 60's and cloudy.

  6. RUN
    good Northville 501 track 7.75 mi 01:07 08:36 pace

    Timed intervals on the track 10x2 min hard with 1 min easy. Average pace out 9:11, track 8:05 (7:25/9:30), back 9:00. Approx 90F to start down to 85.

  7. RUN
    good Novi RF 5.78 mi 00:53 09:05 pace

    with group 11mile seeley then meadowbrook north 85 sunny 9:13 8:54 9:00

  8. RUN
    good Kensington 12.55 mi 01:51 08:49 pace

    Loop with Spring Hill. Start slow this time and finish faster 8:56 8:50 8:38 cloudy 65F

  9. RUN
    alright Northville 501 track 7.25 mi 01:05 08:56 pace

    Ladder down 1x1200, 2x800, 3x400 with 200 jogs. 88F sunny. Average pace on intervals 7:57, jogs 9:45, out&back to track 9:25

  10. RUN
    alright Volkslaufe 20k 12.43 mi 01:52 08:59 pace

    Strong start but pr pace was not sustainable. 5k splits 25:09 26:36 29:03 30:56. Sunny no clouds 60 to 70 degrees.

  11. RUN
    White Creek 46 loop 6 mi 00:52 08:42 pace

    Started slow, picked it up in second half. Sunny 60deg 9am. pace 9:08 8:43 8:18

  12. RUN
    Northville 501 track 7.5 mi 01:05 08:38 pace

    track repeats 4x200 2x400 1x800 2x400 1x200 with 200 jogs sunny 80deg. Average pace intervals 7:07, jogs 9:31, out & back to track 9:08

  13. RUN
    good Wolverine Lake 4.5 mi 00:41 09:05 pace

    Cloudy 67deg recovering from yesterday 9:21 9:04 8:52

  14. RUN
    alright Novi RF big salad 6 mi 00:54 08:57 pace

    Hot sunny 88deg big crowd

  15. RUN
    good Kensington 12.18 mi 01:48 08:52 pace

    First official long run of summer. Start slow, more effort to finish. 9:11 8:50 9:00 8:29 60s and sunny.

  16. RUN
    good Northville 501 track 7 mi 01:02 08:50 pace

    8x400 with 200 jog. Paces out/back 9:14, repeats 7:45, jog 9:23 sunny 84°

  17. RUN
    good Wixom 5.43 mi 00:48 08:52 pace

    G.Willis neighborhood and bike path 9:02 8:42