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  • 7 miles
  • 02:45 time
  • 1091 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. FIT
    alright Lunch Weights 00:45

    mixed weights

  2. RUN
    good Interval Night 7 mi 01:00 08:34 pace

    interval night at Wakefield HS track w/NOVA Running club. 6x800 (3:20, 3:18, 3:15, 3:15, 3:14, 3:10) w/400 recovery...1 mile warm-up and 2 mile cooldown. Felt pretty good overall. cold but a litt... read more

  3. RUN
    blah Great Falls/Difficult Run Trail 10 mi 02:00 12:00 pace

    Beautiful day - sunny and not too cold... tired and sluggish on the trails though...

  4. RUN
    Mall/Jefferson/MLK 7.5 mi 01:10 09:20 pace

    cold, rainy night - tired and sluggish.

  5. RUN
    alright Neighborhood Easy 4 mi 00:36 09:00 pace

    little shake-out run after yesterday's hard tempo...

  6. RUN
    alright NOVA Tempo 8.67 mi 01:14 08:32 pace

    Nice night here, maybe low 50's. Ran (approx. 1.25 miles) to meet up with NOVA Running Club for tempo night (they were running close to my house tonight), about 2.5 mile warmup then 2 x 1.5 m... read more

  7. RUN
    alright NOVA Track 6.5 mi 00:55 08:27 pace

    Interval night - 1 mi warmup, 1.5 mile cool down. 2 x 1200 (5:07, 5:11), 2 x 800 (3:23, 3:17), 2 x 400 (1:39, 1:37). Felt ok - a little sluggish. also wearing track pants which I think slowed me... read more

  8. RUN
    blah Mall 8.5 mi 01:23 09:45 pace

    So cold...

  9. RUN
    alright Trail Run 10 mi 01:58 11:48 pace

    light snow, very peaceful. beautiful trail, most excitement was when 5 deer came crashing across the trail about 50 yards ahead of us. glad we weren't faster. I was going to call this "... read more

  10. RUN
    Jefferson Memorial 7 mi 01:02 08:49 pace

    Tried to do a tempo run after two mile easy warmup...wanted to run 8:20-8:30ish but couldn't get much more than 8:35 out of it... oh well...

  11. RUN
    Jefferson Memorial 7 mi 01:02 08:49 pace

    Tried to do a tempo run after two mile easy warmup...wanted to run 8:20-8:30ish but couldn't get much more than 8:35 out of it... oh well...

  12. FIT
    alright PAC 00:45

    ~45 minutes of weights

  13. RUN
    alright Jefferson Memorial Fartlek La... 7.5 mi 01:05 08:39 pace

    cold clear night, winds out of the north. 1/2/3/4/4/3/2/1 fartlek ladder - still tired from the weekend, legs were a little sluggish. at points felt like I could have pulled off the trail and fal... read more

  14. RUN
    alright Mt Vernon Trail 5.5 mi 00:49 08:51 pace

    M. Vernon Trail to the Navy-Merchant Marine Memorial. gray, misty day, felt pretty good - a little surprised considering how dead my legs felt the last two days.

  15. RUN
    tired 7 mi 01:13 10:25 pace

    Prince William Forest Park trails - beautiful day but tired, sluggish - not the start to the new year that I was hoping for ....

  16. RUN
    blah Mall Run 7 mi 01:10 10:00 pace

    cold day - ran to the mall, up around the Capitol, then ended at Archives. dead legs - tired and blah. Last run of 2016 - happy birthday to me ;)

  17. RUN
    alright Neighborhood Shake-Out 4 mi 00:36 09:00 pace

    neighborhood shakeout...

  18. RUN
    Georgetown Glow 8.5 mi 01:17 09:03 pace

    Cold night - ran up the trail to key bridge, then down through Georgetown along the water to see the "Georgetown Glow" light exhibits. Did a loop around the Kennedy Center, wrapped up an... read more

  19. RUN
    alright USAF Memorial 5.5 mi 00:52 09:27 pace

    easy recovery run...tired...