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  • 8 miles
  • 01:17 time
  • 1134 calories
  • 1 workouts
  • This Week time period


  1. RUN
    good Bauleni - Trotover Back Route 8 mi 01:17 09:37 pace

    Zapping the Zero late this week. We were out of town, camping, and it was brutally hot out, as hot as 115* F. So I didn't run at all until we got back. I meant to do just a short little run, b... read more

  2. RUN
    blah Powerline Tower Route 12 mi 02:00 10:00 pace

    I went for the early 5:30 Sunday run up to the cell tower, then added a little to make an even 6 miles, then met up with the group. We ran the dirt roads back through to Bauleni, up to my favorite ... read more

  3. RUN
    good Chifwema Road 15.14 mi 02:26 09:39 pace

    So yesterday I put out the question "what's the Saturday run?" One guy said "I'm hoping for 20-25 km." So I threw out there: anyone who wants to can join at 5 am. Seve... read more

  4. RUN
    alright Across the road and around th... 4.1 mi 00:40 09:45 pace

    Tired but good to get out for an easy run. Did a few laps around the track, as I needed to stop by the school for their toilet facilities. Then I went around the block.

  5. RUN
    good Japan Road 10K 6 mi 00:54 09:00 pace

    Just a cruise around the block. It seemed harder than it should have. Maybe because of DOMS from yesterday's workout. Maybe because of tiredness. Maybe the heat and the sweat dripping in my ey... read more

  6. RUN
    tired AISL Track 7.25 mi 00:59 08:09 pace

    I almost bagged this workout as I didn't get a good sleep last night, and I did scrap the 800s for 400s. I forgot to adjust the recovery time, so I had 2 minutes recovery after each rep. It wa... read more

  7. RUN
    good Crossroads Chelsea School 9.1 mi 01:30 09:53 pace

    I almost didn't go for this run - when the alarm went off, I was not excited. But I dragged myself out of bed and went. I got there 45 minutes early, so I ran some 5-6 km before the others arr... read more

  8. RUN
    great ProjectFit 22 km 17.2 mi 02:29 08:38 pace

    This was a really good group run. It was supposed to be 22 km (just over a half marathon) but turned out longer. Plus I added on a little distance. I wanted to push the pace at times, so I'd r... read more

  9. RUN
    good Guy Scott 3.15 mi 00:28 08:53 pace

    Just a quick run down to Guy Scott's house and back to shake out the legs a bit. I pushed it a bit coming back up because why not.

  10. RUN
    great Boom 4.92 mi 00:40 08:07 pace

    I didn't initially plan to go fast, but I set off thinking about marathon training and how I used to train at 8:30 for everything and then ran a half marathon at 8:30 pace, and how I trained f... read more

  11. RUN
    good Bauleni 3.25 mi 00:30 09:13 pace

    Nice and easy on sore and tired legs. Not too much to report about this run - it was cool and pleasant again to start, but I was a sweaty mess by the time I finished.

  12. RUN
    good Japan Road 10K 10 km 00:54 08:40 pace

    It rained yesterday, so I decided to stick to the tar road. Except then I didn't. I went back past Kilimanjaro to Tokyo Road (formerly known as Japan Road or Ring Road) nice and easy to the ga... read more

  13. RUN
    good Bauleni + 11.7 mi 01:40 08:32 pace

    I needed to get to church early, so I suggested a 5:30 start time. After a lot of talk on Whatsapp, only three of us showed up. It happened to be three fast runners, so we ran faster than normal. I... read more

  14. RUN
    tired State Lodge/Three Bears 9.33 mi 01:32 09:51 pace

    I had a busy day on tap, so I tried to get out early for the run. By the time I got 4 miles out, I came to the conclusion that this wasn't a great run. I would have hung it up then, but I was ... read more

  15. RUN
    good Guy Scott 3.63 mi 00:31 08:39 pace

    I waited for my run to take a work break at 10:30, and it was hot. So I went down to Guy Scott's house where there was a little bit of shade. It was right into a strong wind on the way down, b... read more

  16. RUN
    tired 5K Around the Block 2.94 mi 00:30 10:12 pace

    Just an easy recovery run around the block in the heat. It felt like it took forever. I wore old shoes to try to gauge whether or not to get rid of them. Perhaps they still have some wear left. I o... read more

    • Dave P.
      Dave P.

      I'm guessing you might need to get a new pair before then as you might be well over 1,000 miles. LOL

      23 days ago Like1 person

    • Show 3 more comments...
    • Jen S.
      Jen S.

      So I just did a fitting recently and was put in a Brooks shoe, but then I ordered Kinvaras and my "second shoe" for much less money online. And I am kind of torn because I may like the Kinvaras better now. I am doing a half as a training run tomorrow and then Cbus Half in a few weeks, and I'm not sure which shoes I want to use now! Have been long running in the Brooks but might sub in the Kinvaras tomorrow. How many miles do you normally get out of yours?

      21 days ago Like1 person

    • Reverend Run V.
      Reverend Run V.

      I have gotten 820, 477, 530 (still in action), and 367 (still in action) out of my Kinvaras.

      20 days ago Like

  17. RUN
    good Leopards Hill Hill Repeats 7.8 mi 01:17 09:52 pace

    I decided to do hill repeats. I was going to do them on the Boom hill, but I decided to do them a little closer to home. I did 10 repeats of 2 minutes each with the recovery of going back downhill ... read more

  18. RUN
    tired Sunday Bauleni/Mountain of God 14.75 mi 02:23 09:41 pace

    Seven of us showed up an hour early for the Sunday run and get in 9 km before the run started. Then the whole group gathered, a really big group today, and we went up the Mountain of God (reverse d... read more

  19. RUN
    good Twin Palms Half Marathon Route 13.36 mi 02:02 09:07 pace

    A big group of Project Fit and Lusaka Running Club runners got together this morning for a run. I only had time for a half marathon, while the rest of the long runners were going 30 km. But anyway,... read more

  20. RUN
    AISL Track 6.37 mi 00:56 08:47 pace

    I warmed up running 2 miles to the track for a speed workout. 6x800m with 1 minute recovery. I prefer to run 10 sets, but I didn't have enough time. My pace averaged 6:20 for the 800s. While I... read more