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  • 24 miles
  • 04:08 time
  • 2852 calories
  • 3 workouts
  • This Week time period


  1. RUN
    good Japan Road 10K 10.2 km 00:53 08:21 pace

    Nice and easy with Rich. We talked about health care and the differences between US and South Africa. Riveting stuff, I know. ;-) He had run hard yesterday, as had I (though I hadn't planned t... read more

  2. RUN
    good Mountain of God + 21.1 km 02:05 09:32 pace

    I debated between running long and running fast today. My legs were inexplicably tired and sore, so I voted for long. With lots of hills. Oh, and did I mention that it was already really hot out wh... read more

  3. FIT
    good Tennis 8 km 01:10 14:04 pace

    Tennis was hard today. A lot of running. Backhand at the baseline. Run forward, hit another backhand. Backpedal to the baseline. Repeat. For a whole basket of balls. Add in a forehand on the baseli... read more

  4. RUN
    great Crossroads/Twin Palm 18 km 01:27 07:46 pace

    The whole group was there for the run, including some "plodders" who were doing the 12 km route. As we were waiting around, Amon (Mr. Speedster, who does a sub 3 hour marathon) pointed at... read more

  5. RUN
    great cool down 1.5 km 00:08:12 08:47 pace

    Nice and easy cool down after a great run. Funny how cool and nice the wind felt.

  6. RUN
    great Not all who wander are lost 12 km 01:05 08:43 pace

    I met up with Charlie from Sweden and Sarah from Zim for a Friday run - Sarah is always saying we run too fast, but she's no slouch herself. We decided to run to the horse park and then the us... read more

  7. RUN
    great Container Route 11 km 00:59 08:39 pace

    Took off for a solo run through the forest. I cut the route short at the beginning, going through the bush on single-track by the abandoned/never-finished church and catching the container route. I... read more

  8. RUN
    great Japan Road 10K 10.2 km 00:50 07:54 pace

    Was planning for a long run with Richard, but he was a little short on time (he got a phone call that said that Afrox has gas {not gasoline, which is called petrol here} available, so he's goi... read more

  9. FIT
    great Tennis 3.4 mi 01:00 17:38 pace

    Probably the best tennis lesson I've had yet. We played "mini-tennis" (using just one square each) and for the first time, I won! I also beat "the shadow" on serving 4-0 (I... read more

  10. Shared Photo

    International cast for a forest run.

  11. RUN
    good Container Route 19 km 01:43 08:43 pace

    Sunday morning run with participants from France, Sweden, New Zealand, South Africa, Zambia, and USA. We went the container route in reverse direction - I think it's easier that way. We took i... read more

  12. FIT
    soccer 3 mi 01:30 30:00 pace

    I skipped the morning run today (a terrible night last night with the potty-training 2 year old) and I skipped the morning football (soccer) game as well to spend time with the kids. I took the boy... read more

  13. RUN
    great Japan Road 10K 10.1 km 00:54 08:34 pace

    Rich was out with a sick horse, so that left only Sarah and me for the run. We did the easy Ring Road loop - only two hills all told and almost half on the tar road. I was planning to do 5:40 pace,... read more

  14. RUN
    great State Lodge/Musuku 16 km 01:23 08:22 pace

    Met up with Rich and Sarah for a 15 km run - we were talking about running easy, as Rich had gone 21 yesterday and I'd run hard, but it turned out quite a bit faster. We went out into a hard w... read more

  15. RUN
    great Yasso 800s 8.04 km 00:31 06:17 pace

    After a warm-up, I did 10 sets of 804 meter runs with 1 minute rest between. My goal time was 3:20, but I ran by feel, thus the splits were a little bit all over the place. Most were around 3:10, b... read more

  16. FIT
    good Tennis 4.3 mi 01:15 17:26 pace

    Only had time for 1600m warm up, but it was just enough to get my blood flowing. The lesson was decent - I got frustrated but I think it's because my coach is playing harder on me because I&#x... read more

    • Dave P.
      Dave P.

      A good coach plays just well enough to keep you interested and working hard. As you continue to improve, he will up his game. He knows you're competitive. :) Good job!

      18 days ago Like1 person

    • David B.

      Great job! I'm happy for you. Tennis is definitely not my game.

      17 days ago Like1 person

  17. RUN
    good Woodlands-LA-Independence 14.2 km 01:16 08:36 pace

    Nice run with Doug and Rich. It's hard to resist when they offer to give me a lift to the run (when it's not from the American School, which is only 1 km from my house). We went through t... read more

  18. RUN
    good Mountain of God 12 km 01:06 08:51 pace

    When I ran the Vic Falls Marathon, during the run I met a woman from Zimbabwe who would be moving to Lusaka. She has since run with our group a couple of times. Today we met up for an after-kids-dr... read more

  19. RUN
    good Back way to Chefwema Road 14.7 km 01:18 08:34 pace

    My friend Rich called yesterday wondering if I was keen for a run today. After yesterday's failure, I figured I'd be up for it. I said, what about 15 km at 6 minute/km. That's our st... read more