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  • 49 miles
  • 07:55 time
  • 5520 calories
  • 9 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Mountain of God 13.5 km 01:20 09:32 pace

    Met up with the Sunday runners for a morning run. The route today: Mountain of God. Which means: go up the powerline route, take some turns in the bush, lots of singletrack (very overgrown in the r... read more

    • Cindy W.
      Cindy W.

      Great job Rev...I absolutely hate long steep hills...and it sounds like this one is becoming easier for you! Will make you stronger!

      about 5 hours ago Like1 person

    • Kraig D.
      Kraig D.

      Great job awesome rest day :)

      about 2 hours ago Like

    • Eric V.
      Eric V.

      Sounds like a productive rest day.

      22 minutes ago Like

  2. FIT
    great Soccer 11.2 km 01:30 12:55 pace

    I love that the weekly soccer games are back on. Today I had on a colored shirt, so I wasn't on the white team (for the first time ever). It was a lot of fun; I played a center midfield positi... read more

  3. VELO
    great American International School 1.5 mi

    I had soccer at 8, and the boys played at 8:30, so we all biked to the field together.

  4. VELO
    great American International School 7.2 km

    Rode with the boys to school and after my run, rode back home. [EDIT] After school, I rode back to get Andrew, rode home with him. Then an hour later, after soccer practice, I rode back to get Jona... read more

  5. RUN
    great Power Line Hill Route 8.2 km 00:45 08:49 pace

    First run back with Johan. We decided to do the hill route, as he hasn't run hills in a while. He got some new running gear over break (back in Sweden) and he's all set to start marathon ... read more

  6. RUN
    good Japan Road 10K 6.1 mi 01:00 09:50 pace

    Plan called for 1 hour recovery run in Zone 2. It was fine. Until at about 1.5 miles, when I was passed by another runner who was going along at a good clip - probably slightly sub 8. Meanwhile I w... read more

  7. FIT
    00:50

    I biked a mile and did a chest workout with 8 sets of push ups and pull ups. Then I repeated the set. And biked another mile.

  8. RUN
    good Leopards Hill Past PoloX 15 15.5 km 01:30 09:20 pace

    Today is election day in Zambia. We're praying for safe and peaceful elections and for the right person to win, someone who will utthe welfare of Zambia before their personal gain of power and... read more

  9. RUN
    great Leopards Hill State Lodge Road 7.01 mi 01:00 08:33 pace

    Due to circumstances beyond my control (ok, I overslept), I didn't run until the afternoon. It was probably 80* and sunny. I was supposed to run 1:30 with 3 minute surges every 20 minutes, but... read more

  10. RUN
    tired Sunday Runners Container Route 8.75 mi 01:30 10:17 pace

    Today's group included people from Zambia, Ethiopia, France, UK, Zimbabwe, USA. It was hard. Very hard. I pretty much fell off the back of the pack today and ran with a Zimbabwean guy whose kn... read more

  11. RUN
    great Leopards Hill Past PoloX 15 15.23 mi 02:09 08:28 pace

    I set out to run for 1:10 with negative splits. No problem. But at the 7 minute mark, another runner came out from the compound by the American School. I had run with her before and she's a st... read more

  12. FIT
    good 00:50

    Today I worked on legs and abs. And my 3 year old daughter kept me company during the ab workout, doing the exercises right alongside me. She kept wanting to do push-ups, though.

  13. It stinks posting runs at midnight Eastern Time. It means that the comments are few and far between!

  14. walk
    great American International School 1.5 mi

    For the Zone 1 cool down part of the workout, I walked the boys to school. I enjoy that time with them.

  15. RUN
    good Leopards Hill State Lodge Road 7.4 mi 01:00 08:06 pace

    Plans are all messed up for the rest of the week, as my wife has a gig in Solwezi (besides being a missionary, she is also a professional violinist). She will be leaving today and not back until Sa... read more

  16. RUN
    great Leopards Hill State Lodge Road 7.15 mi 01:00 08:23 pace

    I was supposed to run in Zone 2 with fartleks into Zone 3. I don't think I ran Zone 2. I would guess I was steadily in Zone 3 with bursts into Zone 4 for a minute or two each. I had a lot of f... read more

  17. RUN
    good American International School 3.2 km 00:18 09:15 pace

    Warm-up/cool down for the strength workout. On the way there, it was hot hot hot and humid. While I was working out, clouds slowly rolled in and the way back was much more comfortable.

    As for the ... read more

  18. RUN
    good Trails 11.25 mi 01:45 09:20 pace

    17 minutes in Zone 2, then 3 in Zone 3. At about the point where I was going to turn around, I met two other runners, so I went along with them. They were fun people to run with, very social and ta... read more

  19. FIT
    00:30

    Yoga for runners - hamstrings. My 8 year old son joined me for this workout and his hammies are almost as tight as mine :-/

  20. Shared Photo

    Brand new next to 550 miles.