John
Guessing on the time here, but the pace felt about 8mm. Nice out there this morning, a little warm, but for part of the run I had some cloud cover and a slight breeze. Enjoy your sunday folks.
- Miles:
- 2074 total / 0 in 2013
- Goal:
Train Hard, Train Smart, Give my best effort whenever I race and be proud of the results, whatever they may be!
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John logged 2074 miles.
Last workout 10 months ago. Help get them back on track!
Entries
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RUN
good Naked 3 in the hood 3 mi 00:24 08:00 pace
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FIT
great Lower Body/ABs@Y
did 20 sets of various leg exercises and 5 sets of Abs. Leg work is tough for me especially squats and lunges! Whew! No time to run as I had to get back so Louann can get her WO in! Looking to ha... read more
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RUN
great TM various intervals X5 3.43 mi 00:30 08:44 pace
Just wanted to get a few miles in but after 1st mile warm up @9.13mm, I needed to mix it up a little. So I did some mixed intervals did Hill interval @5.5 incline, speed interval@ 6.40mm, hill inte... read more
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RUN
great TM/Leg WO @ the Y 3.25 mi 00:30 09:13 pace
Did 18 sets of various leg exercises, followed by 30 mins on the TM(Easy run) and then knocked out a few sets of Ab work! Time to Go enjoy the pool! Have a great day friends!
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RUN
good Anniversary TM Tempo 4 mi 00:31 07:45 pace
I dedicate this run to my beautiful bride, We have been married 8 years today. It took me awhile but I finally found a keeper. Love ya Lou!!!!
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FIT
good Weightlifting/Abs at the Y(Ye...
(Yesterday)50 min Upper body WO with a focus on the Back. 22 sets of Upper body and 5 sets of Ab work! This was a good one! No run due to the fact that my calves are screaming from seated calf ra... read more
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nice
10 months ago • Like
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RUN
good TM WU/Legs WO(Last Night) 1 mi 00:09:09 09:09 pace
Easy mile warm up before doing a Leg WO at the Y. Did various Exercises: 45 deg Leg press, Reg leg press,Leg Curls, Leg extensions, Wide stance squats, lunges and calf raises. Also did some Ab set... read more
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I agree, nice work
10 months ago • Like
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RUN
TM shake out 2.3 mi 00:22 09:33 pace
20 min run and a 2 min cooldown to shake out the legs after yesterday leg WO. Legs felt like tree trunks for the first 800m. have a great weekend Athletes!
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FIT
good Activtrax WO @ Y
I did the following exercises. Seated Chest press-3 sets,Push ups 2 sets, Pec Fly 2 sets,Close grip pulldowns 3 sets,Seated Back extension 3 sets, Bent over rear deltoids 2 sets, seated arm curls ... read more
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RUN
good TM @ the Y 3.4 mi 00:30 08:49 pace
Another easy 3 followed by a 45 min leg WO. My upper body is sore from my upper body WO yesterday ouch! Have a great weekend folks
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RUN
good Easy TM at the Y 3.56 mi 00:32 08:59 pace
Just an easy shake out today, actually this is my second visit to the Y today, this morning I did and upper body WO including chest, arms and back sets. first weight WO in a while. Felt great! hav... read more
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It was a TM kind of day, it seems. Way to get it done!
10 months ago • Like
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RUN
great 2nd trip to the Y today! 3.02 mi 00:22 07:09 pace
Did 3 miles this morning when dropping off Landen at Y camp, so I thought I would do a few more this afternoon when I picked him up. They actually have an age group 5k challenge going on, one of my... read more
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RUN
great TM @ the Y 3 mi 00:25 08:09 pace
Mostly an easy 3 miles on the TM, but I did throw in some quicker intervals just to make it interesting and to get it done quicker! have a great week friends
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RUN
great TM Hill Intervals at the Y 4.5 mi 00:42 09:15 pace
Did a mile warm up and then did 6 x 400 hill intervals. Speed was same all the way through including in between intervals. incline grades were 5.0, 5.5, 6.0, 6.5, 7.0, and 8.5. I really enjoy thi... read more
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RUN
good TM Intervals 400's 4.75 mi 00:42 08:50 pace
Started out with an easy warm up mile at 9.15mm and then did some 400 intervals @ various speeds starting at 7.30 mm and finishing up at 5.48 mm. I thought I was going to fall off the damn TM that... read more
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Awesome intervals on the TM John. It's hard to believe they run sub 5's for the whole marathon.
10 months ago • Like
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Wow, that's fast baby!
10 months ago • Like
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How do they do that!!? Amazing! Great TM work, John!! I would have flown right off the back of that TM!! lol! 5:48 is crazy fast!
10 months ago • Like
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RUN
blah Cemetary Loop 5 mi 00:45 08:54 pace
Finally cooled off enough to get a decent run outside, well so I thought. It might have been cooler but the humidity and the sun kicked my ass. Did the first 2 miles @ 8mm pace and then the wheels... read more
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RUN
good TM Time 3 mi 00:26 08:30 pace
Just an easy few miles on the TM. threw in a couple of quick 400s to keep it interesting! feeling a little faster lately, I hope the trend continues! Have a great weekend my fast friends!
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RUN
good More TM Work and stretching @... 5.4 mi 00:49 09:04 pace
Mixed it up a little today, started out with a warm up for 15mins @9.15 mm with a 2 min cooldown. followed by 15 mins of stretching. Jumped back on the TM for 30 mins with 2.5 miles starting at 8mm... read more
- VELO
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RUN
great 1000's Threshold intervals on TM 6.75 mi 00:55 08:08 pace
Lou and I went to the Y together, she did her thing and I Did a workout that I read about in RW: WU for15 mins @ 9.15mm(1.75 m), Followed with 5x1000 at 7.30mm. Slow jogged 200,s in between interv... read more
Nice naked run John.
10 months ago • Like
Nice 3!
10 months ago • Like
Be careful running in your neighborhood naked. My neighbors told me to stop doing it.
10 months ago • Like