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  • 49 miles
  • 03:49 time
  • 3022 calories
  • 6 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Treadmill 3 mi 00:27 08:58 pace

    Did a little run tonight after I biked.

  2. VELO
    great Inside Bike 15 mi 00:44 20.3mph pace

    Nice spin. I read through a whole issue of Runner's World...lol

  3. RUN
    great Hwy 5 & 54 5 mi 00:45 08:55 pace

    Nice maintenance run. Marathon on Sunday.

  4. VELO
    great 5 mi 00:15 19.9mph pace

    Leg cool down

  5. RUN
    good Linn Creek IP 6 mi 00:55 09:09 pace

    Nice easy 6 miles

  6. VELO
    good Inside bike 15 mi 00:43 20.7mph pace

    11 miles steady, then sprinted every other 1/2 mile to the end.

  7. RUN
    alright Hwy 5 3 mi 00:28 09:15 pace

    Found out my Thorlo socks don't work in my new shoes. I'd blister pretty quick with them.

  8. VELO
    good Inside Bike 12 mi 00:37 19.3mph pace

    Nice ride. Just wanted to work up a sweat and warm up for another run.

  9. RUN
    good Hwy 5 Bypass 10.37 mi 01:32 08:52 pace

    Feet started to get a little warm near the end, but a good run. Took the first mile slow then ramped up to marathon pace.

  10. RUN
    great High School 7.5 mi 01:12 09:35 pace

    It was actually a little warm and muggy out there for late October. Just an easy run to put in some miles.

  11. VELO
    good Inside Bike 18.81 mi 01:00 18.8mph pace

    Decided to give my legs a rest from the pavement.

  12. VELO
    great Inside Bike 10 mi 00:32 19.0mph pace

    Just a nice easy spin to keep the legs loose.

  13. RUN
    great High School 6 mi 00:50 08:18 pace

    2 x 3 mile repeats. Idea was to go 15 secs under marathon pace, but I kept speeding up during the first 3 miles - 8:25, 8:13, 8:03. So on the second set I added some hills - 8:20, 8:40 (long uphill... read more

  14. RUN
    alright Hwy 5 & 54 5 mi 00:47 09:22 pace

    Legs are still pretty sore from the trail run. I really held back on this run to avoid any injury.

  15. VELO
    good Inside Bike 6 mi 00:18 19.6mph pace

    Warm-up for a recovery run

  16. VELO
    good Inside Bike 14 mi 00:45 18.8mph pace

    Nice recovery spin.

  17. RUN
    Dogwood Canyon 25k trail run 16.29 mi 02:49 10:21 pace

    Oh my, this was tough! Too many trips through a 6" deep creek, and too many hills too steep to run.

  18. VELO
    good Inside bike 11 mi 00:32 20.5mph pace

    5 mile warm up (over half of the time), then a series of 30, 45, 60, and 75 sec sprint intervals

  19. VELO
    good Inside bike 5 mi 00:15 19.5mph pace

    Nice leg sooth-er. They were pretty tired after the trail run.

  20. RUN
    tired Ha Ha Tonka Turkey Pen Trail. 7.25 mi 01:21 11:10 pace

    7 and a quarter of the toughest miles I have ever run. 8.5 on a scale of 10 on the Appalachian Trail levels of difficulty.
    8 = Includes rock scrambling that is somewhat challenging
    9 = Rock scram... read more

    • Stacey K.
      Stacey K. Great Performance
      Great Performance:

      nice pace for trail.. esp tough trail! WTG

      17 days ago