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  • 22 miles
  • 03:25 time
  • 3002 calories
  • 3 workouts
  • This Week time period


  1. RUN
    good Maputo Exploration 7.57 mi 01:14 09:46 pace

    Went for another exploration run today. Went to the beach (down what I call runners' corner - you know, Muizenberg has surfers' corner where all the surfing happens, but Maputo has this o... read more

  2. RUN
    good Mozambique - exploring and sp... 6.72 mi 01:01 09:01 pace

    I went for another exploration run this morning. About a mile in, I saw a running track for the Mozambique Amateur Athletics Association. As I was looking over the fence, someone motioned me to com... read more

  3. RUN
    good Maputo, Mozambique 7.65 mi 01:10 09:09 pace

    I got into Maputo, Mozambique yesterday afternoon, but didn't get a chance to explore until this morning. I headed down Avenida Vladimir Lenine to the Indian Ocean, then followed the ocean aro... read more

  4. RUN
    great Project Fit Half Marathon 13.2 mi 01:59 08:59 pace

    Project Fit had a training run set today. A group of us long runners set out, ostensibly for 15 km (9.3 miles). Along the way, some of us determined that we ought to do 21 (half marathon). So three... read more

  5. RUN
    tired Recovery 5.17 mi 00:51 09:51 pace

    Easy Zone 2 recovery run. Not a lot to say about it. Other than this is supposed to be rainy season and there wasn't a cloud in the sky. My whole body hurts from yesterday's intervals. I ... read more

    • Matt

      Way to shake out the soreness.

      5 days ago Like

  6. RUN
    good Up and Down the Ladder AISL T... 6 mi 00:47 07:49 pace

    Today speed work went much better. Easy jog for 1.5 miles to warm up, then 400m, 800m, 1600m, 800m, 400m (with 400m recovery between intervals), then cool down.

    My splits were:
    400m: 1:36 (6:17)
    8... read more

  7. RUN
    blah Japan Road 10K 5.3 mi 00:51 09:41 pace

    I felt really tired, sore, and stiff today. I went out thinking maybe some speed work, but that just wasn't happening. In fact, I took a short cut home. You can tell it's rainy season, as... read more

    • Mike N.
      Mike N. Feel Better
      Feel Better:

      Not a bad pace considering!

      8 days ago

    • Rancidgoat

      So why Japan Road? Unless there's a bridge I missed, I suspect there's a story. Keep in mind I can see Africa Rd. from my office window. (Westerville's Underground Railroad connection.)

      8 days ago Like1 person

    • Matt

      Mud puddles are tough on shoes.

      8 days ago Like1 person

    • Reverend Run V.
      Reverend Run V.

      @Goat - it's actually now called "New Tokyo Road" and it was built due to a gift from the people of Japan.

      8 days ago Like1 person

  8. RUN
    good Boom 5.1 mi 00:44 08:37 pace

    Great run in the rain! It started sprinkling pretty much right when I left the gate and just rained a little more and a little more until it was a proper rain by the time I finished. I started slow... read more

  9. RUN
    blah Boom 5.5 mi 00:52 09:32 pace

    It has been raining hard all day, so I went out a little later than usual. OK, a lot later. It was really a blah kind of run, but better than not running. I actually planned to meet a friend and ru... read more

  10. RUN
    alright Container Route 8.34 mi 01:14 08:52 pace

    Went out with no plan, just an easy recovery run. I left a little late, as we had things to do in the morning and had a frustrating couple of days. So I had to run out some frustrations. I had my f... read more

  11. RUN
    great AISL Track 4 mi 00:30 07:26 pace

    I kicked off a new pair of Saucony Kinvaras, the last of my stock. I had five pairs, three grellow, one orange, and one red. As Dave P. knows, there's only one way to break in a new pair of sh... read more

  12. RUN
    good Japan Road 10K 6.1 mi 00:49 08:03 pace

    I just signed up for the Cap City Half Marathon in April and that was incentive to do a little speed work. I went out first mile and a half or so easy, then started speeding up for about a mile, th... read more

  13. RUN
    good Crossroads Chelsea School 12 km 01:10 09:19 pace

    Only a few of us showed up for the Sunday run today, because most of our friends are at a trail race today. So we took it nice and easy, talking, sharing, having a good time. One European had a lot... read more

  14. RUN
    alright Powerline Tower Route 6.25 mi 00:58 09:18 pace

    I decided to sleep in and skip out on the group run this morning and just did my own thing. Ran up the powerline hill to the cell tower. Tried to push it a bit on the uphills, which were many. On t... read more

  15. RUN
    good AIS Speed work 7.34 mi 00:59 08:01 pace

    Nice day for speed work. Pleasant enough temps, cloudy and humid but no rain. I warmed up 2 miles, then did 10x400m with 2 minute recovery. Finished up with a short cool down, then on with the day.... read more

  16. RUN
    good Boom 5 mi 00:46 09:14 pace

    Yesterday the weather was perfect for running. Cool*, a little rainy. But it was my rest day. :-/ Today wasn't bad, just not perfect like yesterday. I headed up to the boom and of course, I ha... read more

  17. RUN
    good Container Route 11.5 mi 01:47 09:18 pace

    A big group gathered for today's run in the forest. We had a great time out there, and ended up a sweaty mess. When we were almost finished, a friend's little dog came out and ran with us... read more

  18. RUN
    good LFS 21 km 14 mi 02:11 09:19 pace

    Lusaka Fitness Squad advertised a long run today. 21 km starting at 5:30, from the American School (near me). So I headed that way, shortly before 5:30, and saw them leaving early! There was only a... read more

  19. RUN
    tired Boom 4 mi 00:37 09:11 pace

    Easy does it, tired legs, tired from travel and not great sleep. But it's good to get out and run. It rained last night, not a whole lot, but enough to make it smell like rain and make it my f... read more

  20. RUN
    good Luanshya double lake loop 6.8 mi 01:06 09:42 pace

    Easy to the lake and around the block, then to the lake again.