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  • 4 miles
  • 00:55 time
  • 912 calories
  • 1 workouts
  • This Week time period


  1. RUN
    good 4.43 mi 00:55 12:26 pace

    Standard Tuesday 55-minutes. Slow and negative splits. Steve’s pace. I felt great.

  2. RUN
    good 4.92 mi 01:05 13:06 pace

    “Long slow” with a mile at pace in the middle. Steve’s pace. His back was giving him fits so we slowed a lot. Pace mile was around 9:30.

  3. RUN
    good 3.55 mi 00:42 11:49 pace

    Track work. 1-mile slow warmup then 10x200m with 200m walk/jog between. Fastest was 49.3 seconds; slowest was 54.9 seconds. Cold and a little rainy.

  4. RUN
    good 2.89 mi 00:30 10:24 pace

    After one-hour, leg-heavy Camp Gladiator workout. Cool air, beautiful sunrise. Great start to this long day.

  5. RUN
    good 4.28 mi 00:49 11:22 pace

    6:1. Nice cool air. Felt good.

  6. RUN
    great 11.06 mi 02:12 11:57 pace

    Sunday long slow day. With Steve. Warm out today.

  7. RUN
    good 4.2 mi 00:48 11:27 pace

    6:1, pacing Steve. Pretty morning.

  8. RUN
    good 3.24 mi 00:35 10:39 pace

    7:1. Started raining. Cold. Felt pretty good.

  9. RUN
    good 5.01 mi 00:55 10:55 pace

    6:1 cold and windy, after a one-hour Leg-intensive Camp Gladiator workout.

  10. RUN
    good Cool morning in SW Florida 9 mi 01:40 11:06 pace

    Unusually cool morning. Didn't see any alligators. One week til Chicago.

  11. RUN
    good 1200's 3.15 mi 00:29 09:06 pace

    1200's - didn't keep watch going on cool down laps. Felt pretty good this morning.

  12. RUN
    good Luke's 10K- Oak Cliff 6.34 mi 01:04 10:03 pace

    Nice course...nice hill...seriously. that was a climb. Rewarded with nice downhill though. Fun race, fun environment. I love Luke's

  13. RUN
    alright ATP - Tempo workout 3.36 mi 00:37 11:06 pace

    Uh, the stop and clench got the best of me today. I knew I should have hit the potty on the outbound. Oy.

  14. RUN
    good Easy 4 4.01 mi 00:47 11:45 pace

    Recovery from the weekend. Took it easy. With Cynthia.

  15. RUN
    good Track Workout - 1600's 5.16 mi 00:49 09:29 pace

    Tough after Saturday, but good workout.

  16. RUN
    good Shorter Long Run 12.43 mi 02:09 10:24 pace

    Been waiting for this day for a while...cooler air and only 12 miles! Yahoo! Seriously, though it all felt good today with the middle 4 miles @pace. Everyone was in a fine mood. Chicago is 4 weeks ... read more

  17. RUN
    good Hill Repeats 4.07 mi 00:45 10:58 pace

    Slow mile out, 10 hill repeats (30 seconds), slow mile back.

  18. RUN
    1200's (X6) 6.18 mi

    Didn't get my Garmin set up properly beforehand, so it didn't get all of the workout. Oh well, I get another chance next Monday.

  19. RUN
    Track Work

    1200's (X5)

  20. RUN
    alright Unity Park

    800 meter (x8) repeats w/400 meter cool downs in between