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Joshua logged 7116 miles.

Last workout 3 months ago. Help get them back on track!

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  1. RUN
    good 6.09 mi 01:09 11:20 pace

    2 mi warm up

    1 mile of pace work (4x400m with full 400m walking recovery)

    2 mile cool down

  2. RUN
    great Central Park-Morningside Park... 12.53 mi 02:08 10:14 pace

    long run for racing flats.

  3. RUN
    good dreadmill 3.7 mi 00:31 08:29 pace

    1k warm up, 1k @ 7mph, 1k recovery, 1k@8mph, 1k recovery, 1/2k@9mph, some cool down

  4. VELO
    alright Spin Class 01:02

    Torture event I didn't know I signed up for

  5. RUN
    good Resevoir Loop 7.97 mi 01:32 11:30 pace


  6. VELO
    tired Susten-Grimsel-Furka 73.39 mi 08:49 8.3mph pace

    Ego wins, suffer fest ensues

    • Jen

      8.3 mph is pretty slow...guess you weren't working too hard.

      4 months ago Like

  7. RUN
    good Muzzano evil bowtie 5.01 mi 00:47 09:27 pace

    Just happened to bump into Kerry and Arrington... great to have company, but wow, Kerry is a slave driver about running hills.

  8. VELO
    good Lake Como westside 81.25 mi 05:04 16.1mph pace

    Great idea... execution left something to be desired... busy road, 1100m long tunnel, and I had to add stuff at the end to make the Grand Fondo, but I did get Gelato at my favorite place so that pu... read more

  9. RUN
    good Muzzano-UBS-Campus 5.25 mi 00:46 08:49 pace

    hilly course, great views, not many cars, sunny afternoon... what's not to like.

  10. VELO
    great Lake Lap plus Barbengo 35.77 mi 02:02 17.6mph pace

    Nice lazy lap with a few sprints, but mostly coasting in the draft... one nice effort on Barbengo, lost 11 seconds off my PR on the last 3rd, but PRed the first two sections by enough to make it up

  11. FIT
    alright Light lift 00:30

    meh, it's weight lifting.

  12. RUN
    alright 5.01 mi 00:47 09:21 pace

    Grancia stream 8k

  13. VELO
    great Luino 100k 62.39 mi 03:49 16.3mph pace

    Group ride... very inconsistent, stop for coffee, sprint off the front, coast in the chase pack, repeat until exhausted. As always group rides here are races you didn't know you entered.