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Kevin logged 10519 miles.

Last workout 22 days ago. Help get them back on track!

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Entries

  1. RUN
    alright Pacer's First Down 5k 3.1 mi 00:24 07:39 pace

    cold morning, sore from yesterday, figured I'd just have fun and go for a tempo-type pace. splits: 7:46, 7:46, 7:25.... finished with a 20 pushup/20situp, 20 squat jump, 20yd lunge walk &quo... read more

  2. RUN
    alright Warmup/Cooldown 2.5 mi 00:23 09:11 pace

    around East Potomac Park/Tidal Basin/Jefferson Memorial. cold morning, more like a "slightly less cold-up" and and "not getting much colder-down."

  3. RUN
    blah Mall/Capital/Clarendon 12.5 mi 01:55 09:11 pace

    cold windy day, after about mile 7 the wheels sort of came off. legs dead, couldn't get anything going, last few miles were miserable. finished at Pacers Clarendon to pick up our packets for... read more

  4. RUN
    blah Long Bridge Park/Pentagon City 4 mi 00:38 09:30 pace

    Overall blah run. Snowing, felt good, but sidewalks were slippery, still tired from yesterday, never got into a good rhythm, and although I dressed light (windbreaker/tights) I felt overheated by ... read more

  5. RUN
    alright Mt Vernon Trail - TR Island/L... 13 mi 01:53 08:40 pace

    nice day here, sunny and mid-40's. trail was crowded, so pushed a bit, was averaging ~8:30 until I added on a hill circuit at the end. ready for the snow tomorrow (I hope)!

  6. RUN
    alright Mt Vernon Trail/Hills 6.5 mi 00:55 08:27 pace

    cold, damp day. did 2x1mi tempo intervals (8:00 pace), then did a hill circuit in the neighborhood.

  7. RUN
    alright Ridge Rd/Pentagon City 5.5 mi 00:49 08:54 pace

    Sleet and freezing rain, felt good after being cooped up all week at work. Finished with a hill circuit in the hood.

    • Lori H.
      Lori H.

      My Mr Magoo is acting up this AM...I read "Finished with a haircut in the hood" Hhahahaha!! Nice run :)

      5 months ago Like1 person

  8. RUN
    alright Ridge Road/Pentagon City 5 mi 00:44 08:48 pace

    finished up with an easy sunset 5. nice day out after the cold, gray, windy start.

  9. VELO
    alright WW Bridge/Oxon Hill 25 mi 02:10 11.5mph pace

    cold, windy, gray day. rode across the Wilson Bridge, did 5x repeats up Oxon Hill, about .8 miles long, slow grade.

  10. RUN
    blah Mt Vernon Trail to Capital Hill 13 mi 01:57 09:00 pace

    Cold, rainy day. Kind of sluggish in the 2nd half, started to bonk around mile 11.

    • Lori H.
      Lori H.

      Nice half, Kevin! Now you can just relax and watch football!

      6 months ago Like

  11. RUN
    alright Mall - Florida Ave 8.5 mi 01:15 08:45 pace

    cold day. ran to the mall, around the Capital, then ended up at DC City Smokehouse for recovery fueling. Believe the hype - some of the best BBQ in DC.

    • Lori H.
      Lori H. Great Performance
      Great Performance:

      YUM. A super run deserves the best BBQ & beers!!

      6 months ago

    • Marie
      Marie

      I like this refuel plan!

      6 months ago Like

  12. Shared Photo

    Run softly and carry a big VO2 Max. TR Island.

  13. RUN
    tired TR Island 7 mi 01:02 08:51 pace

    cold, sunny day. legs a little dead.

  14. RUN
    alright Ridge Road/Pentagon City 5 mi 00:44 08:48 pace

    running out of steam this month, brutal at work. two more weeks go go. ready for February.