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  • 32 miles
  • 03:37 time
  • 4094 calories
  • 11 workouts
  • This Week time period


  1. RUN
    great Power Line Hill Route 10.2 km 00:58 09:04 pace

    Got to run with the two Swedes Johan and Charlie - Charlie hasn't run with us in a long time (he's a very strong runner). Johan hadn't run for a week or two, so we tried to kill him ... read more

  2. walk
    great American International School 1 mi

    Walking the boys to school... it's already hot out!

  3. RUN
    tired Guy Scott 3.15 mi 00:28 08:53 pace

    Easy, short recovery run after yesterday's race pace. I only had a little bit of time before the kids had to go to school, and after drop-off we need to take the baby to the doctor, so I can&#... read more

  4. RUN
    great AISL Track Speedwork 5 km 00:20 06:18 pace

    Plan called for 6 miles with 3 at 6:30. I figured I would just run a hard 5K, trying to stay at 6:30 or better. I hit the first mile in 6:19 and figured that would be a good pace to stick with. Mil... read more

  5. RUN
    good American International School 2.75 mi 00:22 07:50 pace

    Warm-up on the track and cool down run home

  6. walk
    American International School 1.25 mi

    Walking the boys to school, plus I included 1/2 mile recovery walk.

  7. walk
    great American International School 1.52 mi

    Nice walk to pick up the boys after school.

  8. RUN
    good 6.54 km 00:37 08:59 pace

    Not nearly enough sleep last night - Matthew decided to be awake at 4 am again. This is getting old. I went out for a short run. The funny thing is when I surprise locals by greeting them in Nyanja... read more

  9. walk
    great American International School 1.52 mi

    Time to get the boys from school. Pushing the stroller or carrying Lily on my shoulders.

  10. RUN
    good Crossroads 10 km 00:53 08:35 pace

    It was a gorgeous morning for a run - overcast, breezy, and cool. I needed to go to the store to pick up some supplies for my wife, so I did double-duty, as the car is still in the shop.

    There is... read more

  11. walk
    American International School 0.76 mi

    Walking to school. Carrying two bags of plastic bottles, as they recycle at the school. Otherwise, the normal practice is generally to throw them alongside the road or to dig a hole and throw the g... read more

  12. walk
    great American International School 1.52 mi

    Walked Andrew and his new friend Matthew to the school for baseball practice.

  13. RUN
    good Sunday Runners 15k 15 km 01:22 08:45 pace

    Last night I only got 5 hours of sleep, but I wanted to run with the Sunday Runners group. Turned out only 2 of us slow runners showed up (and 3 speedy ones). Humbling: one guy showed up with cast-... read more

  14. FIT
    alright Soccer 3 mi 01:30 30:00 pace

    I played pretty good defense, and my first touch was terrific today, but my passes... oh, my passes. I almost always turned the ball over. If I was a pro, fans would be begging I was benched or tra... read more

  15. walk
    American International School 1.6 mi

    Walked to the school for soccer. And walked back. It was hot.

  16. walk
    good Bauleni Loop 3.2 mi

    Out for a family walk. It was hot out there! I carried Lily on my shoulders about 2 miles worth and pushed Matthew in the stroller the rest of the way. The highlight was meeting a woman who was all... read more

  17. RUN
    AISL Track 10 km 00:50 08:02 pace

    I decided it would be speed work Thursday, so I ran to the school and ran on the track. After I warmed up, I ran 2 timed miles (6:01, 6:15) then 1/2 mile recoveries. Then I ran 16 soccer-field leng... read more

  18. walk
    good American International School 1.75 mi

    Walked to the school with the family to swim in their (heated) pool and to play at the park. It's amazing that we need a heated pool when it's 90* out, but we do. I carried Lily on my sho... read more

  19. RUN
    great Old Cemetery 12 km 01:06 08:51 pace

    I got a really late start because the kids were super squirrelly, but since the boys don't have school this week, it wasn't a big deal. So I headed out without a plan except that I wanted... read more

    • Reverend Run V.
      Reverend Run V.

      Finished up with the cannonball routine. Stretching after a run is a good idea.

      10 days ago Like

    • Cindy W.
      Cindy W.

      Nice run...and good idea on the stretching afterwards!

      9 days ago Like

    • Deb R.
      Deb R.

      It's odd seeing your runs in's like looking at Jamie's runs as that's the only way he will log them! How are you adapting to the high temps?

      9 days ago Like1 person

    • Reverend Run V.
      Reverend Run V.

      When I go running early in the morning, it's actually very pleasant. Today, for example, it was cool enough that when I was getting a drink, I was cold.

      9 days ago Like

  20. RUN
    good 10K Loop 9.78 km 00:56 09:15 pace

    It seems a lot easier to run more slowly here. Today was a slow recovery day after my double digit miles yesterday. It was already hot out. It was also very windy.