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  • 9 miles
  • 01:50 time
  • 722 calories
  • 2 workouts
  • This Week time period


  1. RUN
    good Tempo Run 4.01 mi 00:45 11:09 pace

    Was supposed to go 5 miles, but I just didn't have time. Had to stop at 4.
    Goal was 5 mile run @ Mid-Tempo pace

  2. RUN
    alright Track Intervals 5.23 mi 01:06 12:34 pace

    10-20 minute warm-up
    6 x 800m (1:30 RI)
    10 minute cool-down

    800m @ 10K pace – (45-50 sec.)

    Really hard workout tonight. I went out too fast on the first 2. I wanted to quite in the 3rd one. So ... read more

  3. RUN
    good Grant Park 3.43 mi 00:35 10:05 pace

    ATC Relay Around the Park Race
    Fun, fun relay race with Cheri, Sidney, Patti and Emily. We were team "3 Fast, 2 Furious (We were told there would be bacon!)" I ran the second leg of the r... read more

  4. RUN
    alright Long Run at the 'Hooch 8 mi 01:36 11:56 pace

    It was brutally humid - like 98%+. And it was pretty warm. I felt like a sieve. I was losing water faster than I could take it in. Felt bit tired from the travels and having a cold too.

  5. RUN
    good Dipsea Trail 3.23 mi 01:29 27:34 pace

    Out of town business meetings kept me from doing my tempo run, but gave me the chance to do part of the historic Dipsea trail run - including the infamous stairs at the beginning. All 688 of them. ... read more

  6. RUN
    good Track Intervals 5.67 mi 01:16 13:24 pace

    10-20 minute warm-up
    2 x 1200m (2:00 RI);
    4 x 800m (2:00 RI)
    10 minute cool-down

    800m @ 10K pace – (45-50 sec.)
    1200m @ 10K pace – (40-45 sec.)

  7. RUN
    good Long Run at the 'Hooch 11 mi 02:13 12:03 pace

    Ran a little slower than my goal pace for today. Think I'm still a little tired from last Sunday's race, all the travel and time zone hopping, long week at work, etc. Still, I felt good. ... read more

  8. RUN
    alright Roadrunner Adventure Run 3.46 mi 00:46 13:11 pace

    Really felt fatigued tonight. The half marathon, the 24 hours of travel, the Tuesday intervals, the time zone jumping. It all feels like it caught up with me tonight.

  9. RUN
    good Track Intervals 4.69 mi 00:58 12:17 pace

    15 minute warm-up
    3 x 1600m (1 min. RI)
    10 minute cool-down

    1600m @ 10K pace – (35-40 sec.) I was actually about 20 seconds fast with each of these intervals

  10. RUN
    good Woronora Dam 13.1 mi 02:53 13:11 pace

    Woronora Dam Pipeline Trail Run - (20K)
    This was a very challenging, really hilly race. It was tough, not gonna lie. And then, at the end, I got talked into walking the remaining distance to make ... read more

  11. RUN
    good Intervals in the Royal Botani... 5.9 mi 01:09 11:42 pace

    If you have to run intervals and you have to do it in pouring rain and 52F temps, I'm just gonna suggest that there are worse places you could be, worse views you could have.

    20 minute warm-u... read more

  12. RUN
    good Long Run in Sydney 9.25 mi 01:50 11:50 pace

    Absolutely stunning place to run this morning. Perfect weather, perfect scenery. I generally ran about a minute faster than my target pace, which probably wasn't good, but the last two miles w... read more

  13. RUN
    good Tempo Run 3.78 mi 00:42 11:06 pace

    Should have been a 5.5 mile overall distance (1/4 mile warm-up, 5 miles at pace, 1/4 mile cool down). I felt good, my legs felt good. I just ran out of time this morning to get the full distance in.

  14. RUN
    good Track Intervals - Ladder Down 5.37 mi 01:04 11:59 pace

    10-20 minute warm-up
    1200, 1000, 800, 600, 400, 200
    (200M RI)
    10 minute cool-down

  15. RUN
    good Long Run at the River 10.01 mi 02:08 12:44 pace

    Long run with Cheri. No time goals or HR goals. Today's only goal was to do the distance. We did it and I felt great doing it. My feet and my knees were a bit over it by the end, but all in al... read more

  16. RUN
    good Tempo Run 6 mi 01:15 12:24 pace

    2 miles easy, 3 miles @ Short Tempo pace, 1 mile easy
    Quads were tired this morning. Also, I was 1/4 mile in before I realized my watch wasn't on. Sigh.

  17. RUN
    Track Intervals 5.12 mi 01:04 12:25 pace

    10-20 minute warm-up 6 x 800m (90 sec. RI) 10 minute cool-down.

    DAMN!! It was hot out there tonight. Over 90F when I started. In the middle of the 4th interval, I wasn't sure I had 5 and 6 i... read more

  18. RUN
    good Long Run at the River 9 mi 01:45 11:40 pace

    My goal was 9 miles at an 11:32 pace. I was close, but I kind of started to run outta gas in the last 2 miles - and my left glute started to ache a bit as well. I think that running the 5K yesterda... read more

  19. RUN
    good ATC Jog Days of Summer 5K 3.1 mi 00:33 10:40 pace

    Good 5K. It was a hilly course and I went out just to take it easy and enjoy the run. No time goals since I had 9 miles to run today (Sunday)

  20. RUN
    blah Tempo FAIL 1.6 mi 00:18 11:29 pace

    This should have been a 5 mile tempo run. Some days don't work out like you plan. This was one of them.