Ralph
finally got off my tucas and did some cardio. felt good, now if i can only keep it going.
- Miles:
- 2017 total / 28 in 2013
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Ralph logged 2017 miles.
Last workout about 1 month ago. Help get them back on track!
Entries
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VELO
good loops +54 + Ivey 10.41 mi 00:51 12.3mph pace
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RUN
good ivey road 4.16 mi 00:39 09:21 pace
A nice sunny day, 40 degrees, and I dressed too warm. I felt good on and about this run. I took a 2 min break at the halfway mark. a lot better feeling than last tuesday.
8:49, 9:45, 9:02, 9:48, 9:23 -
FIT
good 2.5 mi 00:25 10:00 pace
basic workout, followed by some weights
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FIT
good VFC 2.25 mi 00:25 11:06 pace
trying to work out the kinks from last night's run. jumped on a stationary bike for another 8 minutes.
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RUN
alright volvo ville 3.8 mi 00:41 10:42 pace
ran until I thought I had to quit, 2.5 miles. walked about .5, then started up again for another 1.3. Wow: running the roads sure uses more muscles than the TM. I'm pretty soar after this one.... read more
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Good going!
4 months ago • Like
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RUN
good treadmill @ VFC 2 mi 00:19 09:30 pace
a little faster than last time. no adverse reactions with right ribs 6 7 and 8.
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RUN
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RUN
good VFC tread mill 2 mi 00:21 10:43 pace
First two miler since I broke 3 ribs 5.5 weeks ago. I've hit the EG twice last week.
no probs breathing today, but I could feel my Ribs a little after 1.25.-
Welcome back, Ralph! Sorry to hear about your injury, and it was good to see you at the banquet last Thursday.
4 months ago • Like
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Well done, Ralph! Glad you are back at it!
4 months ago • Like
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Good to see you back. Take it slow for a while. Heard you are going to have snow. More than we have had all season.
4 months ago • Like
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RUN
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RUN
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VELO
great Palm Valley Drive loop 3 mi 00:25 7.2mph pace
Harlingen Tx. Beautiful day. sunny. 62 @ 7:30.
miles
8:13 8:27 8:17flat course
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Texas, have a wonderful Thanksgiving!
6 months ago • Like
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VELO
good TM at the Gulfport Ms holida... 3.5 mi 00:34 6.2mph pace
heading to see Great Granny (joan's mom) in south Tejas. generations 2 and 4 in the car
miles 1,2,3 10, 8:43, 8:00. with a .5 cool down. -
RUN
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VELO
great mineral springs salem chuch 24.01 mi 01:43 14.0mph pace
excellent cardio ride early this morning. the deer are out. saw a six pointer on the way to my thursday run in the middle of greensboro and i spooked two running together in the country today.
I h... read more-
what an exciting ride!
6 months ago • Like
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RUN
free to breathe 5k 3.13 mi 00:26 08:10 pace
great day for a run. Several Woo Hoo, and walking friends there. ran this sans donjoy, later in the day I wished I had it on for the run. the first mile I felt like I was coasting. after the turn a... read more
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RUN
good warm up B 4 free to breathe 1.03 mi 00:09:52 09:34 pace
ran to pick up bib, pause, back to car, warm up stretches, then .79.
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RUN
guilford colledge down the fr... 6.04 mi 00:56 09:19 pace
tempo run with Katie, Daniel and Bob
10:39 mile warm up
followed with 907, 919, 929, 907, and 826 miles. this was my longest run since surgery. my bicep was soar, but not my shoulder. ran in my do... read more-
Glad your knee is okay! Great run yesterday, Ralph!
7 months ago • Like
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FIT
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RUN
great VCF treadmill 4.5 mi 00:43 09:35 pace
mile warm up @ 10:00 pace
3 miles @ 8:43
.5 mile cool down @ 14:00 -
RUN
great Ivey - Bethany 5.21 mi 00:47 09:01 pace
this is my only run this week. not good.
I over dressed for this one. long sleeves felt good to start, but short would have been better. I test drove my new Donjoy ACL brace. I never tried distnce... read more-
Nice job, Ralph!
7 months ago • Like
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Ralph
Yeah, both you and Mike are back. Good going.
about 1 month ago • Like