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  1. VELO
    good Blue Sky Loop 40.39 mi 03:00 13.4mph pace

    First time out on the Blue Sky Loop. It was much hillier than I expected. And, yeah, the hills kinda kicked my ass today. I'm plenty fit, but I could really tell I haven't spent any time ... read more

  2. RUN
    good Track Intervals 4 mi 00:52 13:05 pace

    1600 m warmup
    Dynamic Stretching
    2 x 400 m
    2 x 800 m
    10-ish minute cool down

  3. RUN
    good Z2 Long Run 6.67 mi 01:39 14:52 pace

    Since I raced yesterday, this was a little shorter than I would have otherwise done.

  4. RUN
    good ATC Decatur Dekalb 4 Miler 4.03 mi 00:43 10:41 pace

    Really good run this morning. A bit rainy at the end, but that was okay. Enjoyed it and felt great doing it.

  5. RUN
    good Z3 Tempo Run 3 mi 00:39 12:50 pace

    Did a slow 1 mile warm up then ran at Z3 for a couple of miles. Had some discomfort in my right knee so I cut it short this morning.

    Also, did this run in a really hilly area.

  6. RUN
    good Track Intervals 4.11 mi 00:56 13:42 pace

    1600m warm-up Dynamic stretching 4x200 4x400 Felt great this morning. Nice run. Just me and the boys football team.

  7. RUN
    good Z2 Long Run 8.09 mi 02:06 15:35 pace

    Today was a fail. I got frustrated. I behaved badly as a result. My average HR was one beat too fast and was actually a Z3. I felt good physically. I performed and behaved poorly.

  8. RUN
    good Track Intervals 4.15 mi 01:01 14:37 pace

    1600 m warmup
    Dynamic Stretching
    4 x 200
    2 x 400

    Felt much better than last Tuesday. Mason helped me with my timing and it made all the difference.

  9. RUN
    good Z2 Long Run - Well, long-ish ... 4 mi 00:55 13:47 pace

    I was time constrained this morning so I only managed to get in about half of what I otherwise would have run. I didn't want to stop. I was completely planed out with a really consistent pace ... read more

  10. RUN
    great 2014 ATC Peachtree Road Race 6.28 mi 01:08 10:51 pace

    Really felt great running the Peachtree this year. Hung with Cheri and she paced me. I felt like a million bucks out there. So much better than last year. w00t!

  11. RUN
    alright Track Intevals 4.09 mi 00:54 13:10 pace

    1 mile warm-up
    Dynamic stretching
    92% Humidity
    Felt good up until the 400s. I blew up in the second one. My legs just felt like lead. The third one wasn't any better, but I pulle... read more

  12. RUN
    good Z2 Long Run - Cochran Shoals ... 7.54 mi 01:45 13:55 pace

    The 3rd installment in the new series of long, slow, Zone 2 runs felt smoother than the first two attempts. Still, more walking that I would like, but the ratio or running to walking is definitely ... read more

  13. RUN
    Z3 Tempo Run 2.83 mi 00:35 12:14 pace

    This was my first attempt at a Z3 tempo run. I just did keep it in Z3. I had no real time or distance goals today, just figured I go about 3 miles and try to maintain a Z3 HR. Felt okay, maybe a li... read more

  14. RUN
    good Intervals 3.77 mi 00:48 12:39 pace

    4 lap warm up
    Dynamic stretching/drills

    93% humidity.

    Felt good, but this shit ain't easy.

  15. RUN
    good Possum Trot 10K 6.23 mi 01:11 11:21 pace

    Fun little race. Ran it mostly to acclimate to the heat and humidity. Was not trying for a specific time or HR goal. Just out to have fun this AM. Ran the first half, alternated running and walking... read more

  16. RUN
    good Basic Aerobic Test 3.5 mi 00:45 12:47 pace

    W/U 20min at easy/moderate effort, soft surface if possible, include drills + Stride outs.
    Main Set:
    17min @ a set heart rate 2-5bpm lower than predicted LT heart rate,
    use the first 2min to ... read more

  17. RUN
    good Intervals at the Track 4 mi 00:51 12:48 pace

    Felt good this morning, but the last two 400s were tough. Also, it was 93% humidity so it was a bit like swimming, but not as fun.
    4 lap warm up
    Dynamic stretching/drills

  18. RUN
    Columns Drive/Chattahoochee r... 6 mi 01:23 13:55 pace

    Long, slow, zone 2 run with Patti and Sidney at the river this morning. Very humid. It was easier to do the Z2 run today than it was last week. Felt great - even after running hard yesterday.

  19. RUN
    good ATC Braves Country 5K Race 3.18 mi 00:30 09:31 pace

    Just a touch off a PR pace for me. Feeling pretty good about the effort, however - especially since I didn't warm up and I was coming off a pretty good hangover yesterday. Still, probably walk... read more

  20. RUN
    good Intervals at the Track 3.49 mi 00:47 13:20 pace

    Felt pretty good, but I was definitely a little tired.
    1 mile warm up, dynamic stretching, 4x200, 2x400 and a cool down.