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  • 40 miles
  • 05:18 time
  • 4569 calories
  • 5 workouts
  •  
  • This Week time period

Entries

  1. RUN
    Rock creek trail 10.1 mi 01:29 08:46 pace

    6:56 AM. 3 miles easy, 4 miles at MP, 3 miles easy. This one didn't feel easy at all maybe due to speed work on Tuesday night and run yesterday morning.

  2. RUN
    Rock Creek trail 6.1 mi 00:55 08:58 pace

    7:35 AM. Easy miles this morning after last night's speed work and drink with my dad who is visiting these days.

  3. RUN
    Richard Montgomery HS 4.33 mi

    6:40 PM (Tuesday) Speed work with XMP group. I got late to the track so I skipped the one mile warm up.

    800, 600, 400, 200 w 1 minute recovery ( pace: 6:48, 6:39, 6:01, 5:04 )
    800, 600, 400, 200 w... read more

  4. RUN
    Arcola and Wheaton Regional Park 3.08 mi 00:31 10:01 pace

    10:25 AM (Sunday) After several weeks due to her right leg issues S Elizabeth Z. and I ran together. That made me a happy runner.

  5. RUN
    Bethesda - Beach drive - Leland 16.2 mi 02:24 08:52 pace

    6:39 AM (Saturday) Long run with XMP group. Last two miles on Leland road included five rolling hills that luckily didn't make me slow down much. Overall a good long run.

  6. RUN
    Rock creek trail 6.06 mi 00:58 09:29 pace

    6:34AM. My brother Carlos and I went for another good run and he managed well to keep up with a faster pace today... and (almost) negative splits: 9:44, 9;45, 9:39, 9:33, 9:29, 8:54 !

  7. RUN
    Bethesda Trolley Trail - NIH ... 10 mi 01:32 09:11 pace

    6:34 AM. First 6 miles ran easy with my brother who is doing great, then 4 faster and solo miles.

  8. RUN
    Tilden MS - track 6.25 mi 00:51 08:09 pace

    7:12 PM (Tuesday) Good speed work

    1 mile easy
    6 x 800 w 400 recovery ( pace: 6:55, 6:58, 6:53, 6:56, 6:55, 6:58 )
    1 mile easy

  9. RUN
    Rock creek north 6.17 mi 01:01 09:52 pace

    7:07 AM. More easy miles running w my brother who is visiting from Canada. He did very well considering he is not a consistent runner, yet.

  10. RUN
    Rock creek trail south 6.06 mi 01:00 09:54 pace

    7:55 AM (Sunday) Easy miles running w my brother

  11. RUN
    Shady Grove to Bethesda 19.45 mi 02:54 08:55 pace

    6:40 AM. Long run with XMP group was good. The route included a loop around the Mormon Temple hill and that didn't feel difficult. I was able to finish strong and I'm taking that as a pos... read more

  12. RUN
    Rock Creek trail 6.02 mi 00:57 09:26 pace

    6:52 AM. Easy miles with Rafael that didn't feel so easy, I guess 4.5 hours of sleep is not enough.

  13. RUN
    Rock creek + 2 Mormon Temple ... 10.15 mi 01:29 08:47 pace

    6:55 AM. First run this week as I've been traveling for work ( damn job! ). Ran w Rafael and we managed a faster last mile. Plan is to run 6 easy tomorrow in anticipation for big 20 miler on S... read more

  14. RUN
    Woodstock, CT 16.4 mi 02:26 08:55 pace

    9:02 AM. Good long run while visiting Elizabeth's family in CT. Ran laps around Witches Wood Lake and Bungee Lake. I was initially thinking of at most 12 miles after some drinking yesterday bu... read more

  15. RUN
    Putnam, Connecticut ( Deary M... 5.07 mi 00:41 08:00 pace

    9:06 AM. Paced Elizabeth's little one Grace, she came in second!

  16. RUN
    Vermont 6.08 mi 00:50 08:15 pace

    9:20 AM (Thursday) Easy run while having vacation in Vermont

  17. RUN
    Tilden MS track 6.75 mi 00:55 08:11 pace

    8:15 PM. Good solo speed work at the track:
    1 mile easy
    4 x 1600 with 400 recovery ( 7:15, 7:14, 7:14, 7:11 )
    1 mile easy
    Hopefully this will get me ready for a decent 5 miler race this Saturday a... read more

  18. VELO
    From home to Riley's Rumble r... 34.98 mi

    7:37 AM. Rode this morning with nephews Lukas and Mateo and Elizabeth's oldest son Jacob! So I was a happy rider this morning!

  19. RUN
    CCT - key bridge - 14th stree... 20.14 mi 03:05 09:12 pace

    6:47 AM (Saturday). Good long run w XMP group. Got tired at mile 19 but I will take it as something positive :)

  20. RUN
    Rock creek trail 4.66 mi 00:44 09:23 pace

    6:05 AM. Ran this morning w cousin Marcelo Flores C. Good easy miles with him and faster last solo mile. No time for more as I had to drive my little one to her summer work.