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  • 5 miles
  • 0:00 time
  • 552 calories
  • 1 workouts
  • This Week time period


  1. RUN
    good Bryan Y, Sunset and back 5 mi

    Rain forest. Surprisingly decent pace. No watch.

  2. RUN
    alright Hamilton Lakes counterclockwise 8.03 mi

    No watch. Have to call that one a jog. There. I admitted it.

  3. RUN
    good Loafing in the Valley 4 mi

    No watch. 61 degrees, only 72 percent humidity at 6 a.m.

  4. RUN
    good 4 mi

    Easy pace, no watch. Second run since June 28.

  5. RUN
    alright 3 mi

    First run after a 15-day break.

  6. RUN
    alright Freedom Run 10.41K 6.47 mi 00:52 08:04 pace

    Oof. Course got me again. Without the detour, would've been about a 50:05 on a 10K loop, or about 13 seconds slower than in 2013. 71 degrees, mist, cloudy; can't complain for late June.

  7. RUN
    good Neighborhood 2 mi

    "Freedom, oh freedom well, that's just some people talkin'"

  8. RUN
    alright Freedom Run 10K plus from Bry... 7.43 mi 01:01 08:10 pace

    Tempo run. Short warmup to S/F line then decent pace on Freedom Run 10K route (49:57). 70 degrees, 87 percent humidity. This course hates me.

  9. RUN
    alright Freedom Run 10K course plus 9.72 mi 01:29 09:06 pace

    Not bad, not horrible.

  10. RUN
    good Washington 9.5 mi

    Spirited run in D.C. with Will. Key Bridge, Georgetown, American, National Cathedral, Embassy Row.

  11. RUN
    good Hobbs Road hill repeats 6 mi 00:57 09:30 pace

    First speedwork in a few weeks. 4 x 0.5-mile (72-foot gain) in 3:51, 3:38, 3:42, 3:31. Mr. Toad's Wild Ride.

  12. RUN
    good Hamilton Lakes dam and back 6.09 mi

    Getting back into it. Slowly.

  13. RUN
    alright 4.01 mi

    First run after eight days off. Loafed through it.

  14. RUN
    great PTI 5K On the Runway 3.1 mi 00:22 06:59 pace

    Extremely pleased with that sprint, six days after an indoor marathon and after a tough recovery and busy work week. About 20 seconds/mile off PR pace, but an A+ effort today.

  15. RUN
    alright Recovery jog 2 mi

    Forgot to post this morning.

  16. RUN
    good WIth the Downtown Dashers 6.28 mi 00:53 08:22 pace

    Intended easy run, last one before Insanity, turned into a progression run, then turned into a full-scale drag race with former HS sprinter Chris, who later said he was going about 70 percent (to m... read more

  17. RUN
    good 4.89 mi

    Easy run, no watch. About 70 degrees.

  18. RUN
    good Long run with Dave's Jabronis 10 mi

    Second of B2B and last long run before the Insanity. Wore a watch but forgot to start it.

  19. RUN
    good Hamilton Lakes reverse 8.05 mi 01:10 08:40 pace

    First of the final B2B long runs, this one a run-walk, before Insanity. Pushed it just a little on a sweaty morning.