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  • 56 miles
  • 06:13 time
  • 5550 calories
  • 8 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Interurban Trail Long Run 15 mi 01:55 07:40 pace

    15 MILES -- 1:55 TIME -- INTERURBAN TRAIL LONG RUN

    CONDITIONS: 60F start / 71F finish, 65% humidity, NW 9 MPH wind, sun, mostly clear sky
    SKIRT ON THE RUN: Clover Green ultra swift skirt www.runni... read more

  2. RUN
    good Friday Lunch Run - Muk Hills ... 7 mi

    7 MILES -- NO WATCH -- FRIDAY EASY LUNCH RUN - Mukilteo Hills

    CONDITIONS: 80F, NW 10 MPH wind, 55% humidity, sun, clear sky
    SKIRT ON THE RUN: White www.runningskirts.com Today is buy 1 get 1 free!... read more

  3. RUN
    alright Thursday Run 7 mi 00:54 07:42 pace

    7 MILES -- 54 MINUTES -- THURSDAY RUN BY FEEL (WHICH WASN'T GREAT)

    CONDITIONS: 76F, 65% humidity, SW 10 MPH wind, sun, clear sky

  4. RUN
    good Wednesday Doubles: PM Run 3.1 mi 00:23 07:32 pace

    5K -- 23 MINUTES -- WEDNESDAY DOUBLES: PM RUN

    Always faster on my second run of the day because the first is a long warm up. :) But much hotter later and much much windier. Didn't get enough ... read more

  5. RUN
    good Wednesday Doubles: AM Run 5 mi 00:39 07:44 pace

    5 MILES -- 38:41 MINUTES -- WEDNESDAY DOUBLES: AM RUN

    Hills hills and more hills. Just like life. =))

    SKIRT ON THE RUN: Red Dot www.runningskirts.com
    SONG ON THE RUN: Deadmau5 SO THERE I WAS
    COND... read more

  6. RUN
    good Tuesday Doubles: PM Tempo + S... 3 mi 00:20 06:47 pace

    3 MILES -- 20:24 MINUTES -- TUESDAY DOUBLES: PM TEMPO + SPRINT INTERVALS

    SKIRT ON THE RUN: Cerise www.runningskirts.com
    CONDITIONS: 76F, sun, clear sky, NW 12 MPH wind, 46% humidity
    SONG ON THE RU... read more

  7. RUN
    good Tuesday Doubles: AM Easy 5.5 mi 00:43 07:49 pace

    5.5 MILES -- TUESDAY DOUBLES: AM EASY TO MODERATE

    SKIRT ON THE RUN: Magenta www.runningskirts.com
    CONDITIONS: 70F, sun, clear sky, WSW 10 MPH wind, 62% humidity
    SONG ON THE RUN: Calvin Harris &... read more

  8. RUN
    alright Sunday Hill Workout + Campfir... 10 mi 01:19 07:54 pace

    10 MILES -- 79 MINUTES -- SUNDAY HILL WORKOUT + CAMPFIRE SQUATS

    Took my hilliest route possible with over 1200+ elevation gain, to replace sprint-hill intervals (speedwork) until my arm/shoulder h... read more

  9. RUN
    good Rainy Cold Long Run 14 mi 01:48 07:42 pace

    14 MILES -- 1:48 TIME -- RAINY COLD LONG RUN

    CONDITIONS: 58F, steady rain, 87% humidity, ESE 7 MPH wind, muddy
    SONG ON THE RUN: Santa Esmeralda DON'T LET ME BE MISUNDERSTOOD
    SKIRT ON THE RUN:... read more

  10. RUN
    alright Friday Mukilteo Hills Easy Ru... 7 mi 00:55 07:51 pace

    7 MILES -- 55 MINUTE -- FRIDAY MUKILTEO HILLS EASY RUN & TUMBLE

    Was having a nice, chill run until mile 4 when the sky opened up poured water. So now I have 3 miles to get back to my office, m... read more

  11. FIT
    Strength Training - M-F

    Daily strength training - You can do these ANY WHERE!

    100 campfire squats
    100 Walking lunges
    50 single leg squats
    Sit ups
    50 leg lifts
    100 Arm curls
    50 Lateral Raises
    50 Dips
    40 Upright rows
    40 P... read more

  12. RUN
    good Thursday Lunch Run 8 mi 01:01 07:39 pace

    8 MILES -- 61 MINUTES -- THURSDAY LUNCH RUN

    SKIRT ON THE RUN: ChevRun www.runningskirts.com
    SONG ON THE RUN: MC Hammer TOO LEGIT TO QUIT
    CONDITIONS: 69F, 55% humidity, SW 5 MPH wind, overcast

  13. RUN
    great Wednesday Double - AM EASY 4.2 mi 00:34 08:05 pace

    4.2 MILES -- 33 MINUTES -- WEDNESDAY DOUBLES - AM EASY

  14. RUN
    great Tuesday Tempo 8 mi 00:58 07:17 pace

    8 MILES -- 58 MINUTES -- TUESDAY TEMPO

    First tempo in a long time so again, rusty. Tempo goal is 21k pace which is between 6:50-7:17 minute miles. Ended up averaging 7:17mm which I am happy with ... read more

  15. RUN
    great Sunday Funday Long Run 12 mi

    12 MILES -- TIME N/A -- SUNDAY FUNDAY LONG RUN

    Ran first 5 miles solo, in the quiet warm morning. Warm like Hawai'i in the morning and humid. :) Ran the last 7 miles with a good girlfriend al... read more

  16. RUN
    good Doubles: PM Run 7 mi 00:53 07:35 pace

    7 MILES -- 53 MINUTES -- DOUBLES: PM RUN

    Run home from gym for 12 miles total today, 3 workouts. I am tired. Nap!

    CONDITIONS: 85F, NW 10 MPH wind, sun, clear sky, 36% humidity
    SKIRT ON THE RUN: A... read more

  17. FIT
    good Weight Training 00:45

    WEIGHT TRAINING -- 45 MINUTES -- 3 SETS / 20-30 REPS

    -Pushups
    -Incline situps
    -Leg lifts
    -Chest press
    -Bicep Curls
    -Seated rows
    -Leg extension
    -Dips
    -Tricep press
    -Tricep overhead press

  18. RUN
    Speedwork - Hill Sprint Inter... 3 mi 00:19 06:28 pace

    3 MILES -- 19 MINUTES -- SPEEDWORK - HILL SPRINT INTERVALS

    Mile splits/Pace
    Mile 1: 6:38
    Mile 2: 6:48
    Mile 3: 5:48

    6:00 AM out the door for my first speedwork session since March. "Rusty&quo... read more

  19. RUN
    Pre-speedwork Warm-up & Post-... 2 mi

    Pre-speedwork Warm-up & Post-speedwork Cool Down

  20. RUN
    great Friday Lunch Run 8 mi 01:00 07:33 pace

    8 MILES -- 60 MINUTES -- FRIDAY LUNCH RUN

    After severe sinus headache/pressure Wednesday-Thursday, I finally felt some relief today. All that resting does a body good because I felt fast, powerful... read more