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  • 20 miles
  • 02:45 time
  • 2427 calories
  • 5 workouts
  • This Week time period


  1. RUN
    good AISL Track 7.2 mi 00:48 06:39 pace

    Yasso 800s; 10x800m with 2 minute recovery jog.It was sunny and hot and I was glad for a chance to be shirtless. And for the water spigot with good borehole water.

  2. RUN
    great LRC Time Trial 3.26 mi 00:30 09:12 pace

    I went to the Gymkhana Club for a farewell run with Charlie the Swede. I will really miss him. We ran a lot together over the past two years including the first (fiasco) Lafarge Lusaka Marathon, wh... read more

  3. RUN
    alright 5K Around the Block 3.13 mi 00:27 08:37 pace

    It was crazy windy out by the time I went running. It was a little warmer today, probably mid 60s, but the breeze was still cool, so if you were in the shade, very pleasant. I'm hoping for ano... read more

  4. RUN
    good Kilimanjaro/Ring Road 4 4 mi 00:35 08:45 pace

    Zapping the Zero with my sons on their bikes. It was really nice out - the air is still cool and pleasant, but the sun was warm. Andrew was poky and I had to go back for him a few times, but it was... read more

  5. RUN
    great Crossroads Chelsea School 12 km 01:06 08:51 pace

    Easy run with the group.Good conversation, good hilly road run.

  6. RUN
    great Kabulonga Long Run 15.39 mi 02:09 08:22 pace

    This was a great run. There were three group runs slated for this morning, two at 5:30, one at 6:30. One of the early runs (with most of my friends) was more distance than I was planning, so I chos... read more

  7. FIT
    Lilayi Mellow Yellow 4 mi

    We went for the "Mellow Yellow" hike at Lilayi Lodge. It was a great day for a hike. The route was supposed to be 5K but it was long. We saw bush buck, waterbuck, Kafue Lechwe, and zebras... read more

  8. RUN
    alright back roads 5.5 mi 00:48 08:42 pace

    Easy does it. Perfect, perfect, perfect running weather. Warm sun, cool air, just over 50*F, clear, only a little breezy, like I said, perfect running weather. I could get used to this. ;-) I was t... read more

    • Matt

      I'm happy to hear that I'm not the only one tired in the morning :) Way to get it done in the awesome weather.

      7 days ago Like1 person

    • Dave P.
      Dave P.

      Definitely sounds like perfect weather. I totally get the tired thing, too.

      7 days ago Like1 person

    • Brandon B.
      Brandon B.

      Sounds like running perfection! Hope you get adequate rest even if the hours aren't what you'd like.

      7 days ago Like1 person

  9. walk
    good Around the block 2.04 mi

    A walk around the block with my wife before I headed across town.

  10. RUN
    alright Lost in the Forest 5.5 mi 00:48 08:43 pace

    One day I will find the Container Route from the opposite direction. But today was not that day. Instead, I got completely lost in the forest. I was glad I brought my phone with me, because at leas... read more

    • Alissa C.
      Alissa C.

      As long as you have a means to get back out, I would imagine getting lost in the forest is sort of a freeing experience :) you know, when you have technology with you to save you if needed lol. Great job!

      9 days ago Like1 person

    • Show 3 more comments...
    • Reverend Run V.
      Reverend Run V.

      When I say "completely lost" I mean, I had to bushwhack through underbrush taller than me. It's dry season, but there is a "river" down through the lowlands (it's not really a river - it's a little creek) and it's thick through there.

      8 days ago Like

    • Reverend Run V.
      Reverend Run V.

      Alissa, it can be cool, finding new paths, but this time I ended up finding only dead ends and doing a lot of backtracking. I hate backtracking.

      8 days ago Like

  11. walk
    Around the block 2 mi

    Nice walk with the family.

  12. RUN
    good Geometry 6.55 km 00:39 09:34 pace

    Easy does the recovery. I wore my heart rate monitor for the first time in a while - it started out a little wonky, but then I was right around 130 for the whole run. Funny how fast it dropped when... read more

    • Dave P.
      Dave P.

      Good job!

      9 days ago Like1 person

    • Matt

      Awesome low HR, especially for the pace!

      9 days ago Like1 person

    • Reverend Run V.
      Reverend Run V.

      Heheheh - for some reason, the route, which is supposed to be 6.55 km, showed up as 6.55 miles. I imagine my heart rate for a 6 minute/mile 10K will be somewhat higher. In fact, probably about right at my max. But that has me thinking - I don't have any races for a while, so maybe I should try to see what I can race a 10K at.

      9 days ago Like

  13. RUN
    good Mountain of God 8.5 mi 01:29 10:28 pace

    Really sore today, but I joined 3 other Sunday Runners, all of whom ran yesterday's half marathon. In fact, of the four of us, I was the only one who hadn't run a PR yesterday. So we took... read more

  14. RUN
    good cool down 1.5 km 00:07:35 08:08 pace

    I was standing by my car, and a friend came running by and called me to come run with him. Apparently he had not made the full 21.1 km - must have inadvertently cut the course - I know this guy wel... read more

  15. RUN
    alright MTN ProjectFit Half Marathon 13.6 mi 01:38 07:12 pace

    Inaugural races can be tricky. I know that. But this was ridiculous. I went out hard, took four wrong turns (some with all of the front-runners), passed a group of people who had cut the course, an... read more

    • Cindy W.
      Cindy W.

      The runners who cut the course would tick me off the most...they will get theirs one day! Nice job despite everything that went bad!

      12 days ago Like1 person

    • Show 3 more comments...
    • Reverend Run V.
      Reverend Run V.

      Alissa, you're right. There was a lot of that kind of talk on the event FB page, too. Especially negative from the 15 km runners who didn't get medals (organizers said medals were for any 10, 15, or 21 km runner who came in under certain times, but then they only had enough for 21 km runners).

      11 days ago Like

    • Matt

      Great time, but it doesn't sound like it was a very well organized event. Bummer.

      9 days ago Like1 person

  16. RUN
    good 5K Around the Block 3.13 mi 00:30 09:35 pace

    Classic Greg S. run here. Pre-dawn anticipation run, stretching my legs out a little, nice and easy, in anticipation of tomorrow's half-marathon. I took it nice and easy. I needed a nice easy ... read more

  17. RUN
    alright Kilimanjaro/Japan/Powerline 4 mi 00:36 09:03 pace

    It was cold out this morning (48*) and I could see my breath. It was misty in the valleys, which was cool. But the cold was like jumping into a cold pool where kids had been playing - I'd be r... read more

  18. RUN
    good Sugarbush 7.01 mi 00:50 07:07 pace

    I headed out on the pavement without a plan, into a really stiff headwind, about 20 mph, and mostly uphill. By the boom, I decided I wanted to run a 5K time trial, with the wind. But I wanted to ma... read more

  19. RUN
    alright Container Route 8.4 mi 01:16 09:02 pace

    I wanted to get back a little earlier, so I left before the Sunday Runner group. I went for the Container Route again, but I got lost behind the horse farm (at least I hardly had to bushwhack this ... read more