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  • 16 miles
  • 02:30 time
  • 1202 calories
  • 2 workouts
  • This Week time period


  1. RUN
    Yasso is a Beast 16.9 km 01:15 07:08 pace

    It's Wednesday, and you know what that means... speed work! I went to the AISL track for Yasso 800s.I figured out how to program my Garmin for 800/400 (actually for some reason it was half mil... read more

  2. FIT
    blah Tennis 5.5 mi 01:15 13:38 pace

    Two miles warm up run. Tennis lesson. Terrible. It was a rough morning.

  3. RUN
    good Container Route + 19 km 01:43 08:41 pace

    Good group run in the forest. We took one of our standard routes and spiced it up a bit with an additional loop on the beginning and a big extra loop with a couple of strong uphills to finish up. W... read more

  4. RUN
    great Kalikiliki Helen Kaunda 18.5 km 01:37 08:26 pace

    Was going to play football (soccer) this morning but I got a whatsapp from my friend Charlie inviting anyone for a run - he'd mapped out an 18 km route from his house. There hadn't been a... read more

  5. RUN
    good Container Route 12.5 km 01:13 09:23 pace

    Great to get out for a pre-dawn run in the forest. This is a pretty hilly route, but it is fun to do. Except for a bathroom emergency halfway out there - at least it's secluded... but just you... read more

  6. RUN
    good Japan Road 10K 10.55 km 00:50 07:37 pace

    Tempo Run Wednesday... Plan: 10 minutes warm up, 30 minutes HM pace, 10 minutes cool down. I warmed up, er, aggressively, and then hit the tempo right when I got to the paved road - this road goes ... read more

  7. RUN
    tired Bauleni Back Roads 6.6 km 00:40 09:45 pace

    I just didn't have it this morning. My plan was an hour easy in the forest (think "lots of hills") but when I went out the gate, my legs said, "We've got you on the 'e... read more

  8. FIT
    Tennis 10 km 01:15 12:04 pace

    Back on the tennis court. My forehand was actually pretty good today. My backhand wasn't. But I had fun and I worked really hard.

    • Alissa C.
      Alissa C.

      I am terrible at tennis, but I still enjoy playing and it is a great workout! Great job, Rev :)

      9 days ago Like1 person

    • Reverend Run V.
      Reverend Run V.

      My wife and I recently took up tennis. Lessons are so much cheaper here! They are k100 for an hour lesson, which, due to exchange rate right now, is right about $12!

      8 days ago Like1 person

  9. RUN
    good Crossroads/Twin Palm 18 km 01:41 09:01 pace

    This was a good run with good company. The group kind of splintered and then would come back together - for a while I was running with two guys, while the other two went ahead, then they came back ... read more

  10. RUN
    blah Powerline Hill 11.5 km 01:07 09:25 pace

    I was planning to play football with the expats later, but I found out my wife has an orchestra rehearsal, and I missed the morning game, so I went out in the heat of the day for a run.

    Bad idea.... read more

  11. RUN
    tired Mountain of God exploration 17.2 km 01:45 09:49 pace

    After the most boring pointless informational parent meeting for an upcoming field trip (not the teachers' fault - we have some of the most pathetic whiners as fellow parents), I got a babysit... read more

  12. VELO
    good 00:45

    Another great ride with Matthew. I tried to keep the pace fast and keep my heart rate up and my legs working hard. The penultimate stretch was on the road and I almost got run down by some truck. T... read more

  13. RUN
    good Yasso is a sadist 20 km 01:40 08:02 pace

    Last week on Facebook, one of my local running friends posted "Yasso is a sadist." So I asked him if he'd be keen to run some speed work together. I managed to get a babysitter for t... read more

  14. VELO
    great Ring Road 00:50

    My wife is in South Africa this week, so getting a workout in is a little tricky. So today I went out on the bike with Matthew. I'm sure my hardcore bike friends (and even my tri friends) woul... read more

    • Dave P.
      Dave P.

      Hey, you made it a tougher ride with the kiddie seat added on. Good job!

      15 days ago Like1 person

    • Matt

      The extra weight from your son makes it a tougher workout. Way to do what you can. :)

      15 days ago Like1 person

  15. Shared Photo

    Mountain of God

  16. The Sunday morning gang was going 29 km today, which I didn't have time for with church, but I was planning to run with any slackers who didn't want to run the full distance. However, hav... read more

  17. FIT
    good Soccer! 11.2 km

    First time back playing soccer in months! I stopped playing a month or two before the marathon at the end of June, and the fields have been closed for "winter" break at the American Inter... read more

  18. RUN
    great Fire on the Mountain of God 13.5 km 01:15 08:56 pace

    I went for an afternoon run, and boy was it hot. Funny how it can be "I wish I had gloves" cool in the morning but "I wish I'd run in the morning" hot in the afternoon sun.... read more

  19. Shared Photo

    Zambian sunrise.

  20. Shared Photo

    Selfie with the sunrise.