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Entries

  1. 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

  2. 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

  3. 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

  4. RUN
    good UNZA - Kamloops 5.7 mi 00:55 09:35 pace

    I had to run an early errand, so I decided to run a new route. I started at Arcades Mall to Great East Road (one of the major roads through Lusaka). I saw my friend Chibwe along that road, and gave... read more

  5. RUN
    good Horse Farm 5.16 mi 00:47 09:06 pace

    Very tired this morning. The sunrise was beautiful. It was 66* when I started out but once the sun came up, it warmed up quickly. Welcome summer, I suppose.

  6. RUN
    good Crossroads Chelsea School 12 km 01:06 08:52 pace

    Coming back after yesterday's long run, we didn't expect too many runners, and it was just four of us, Doug (who ran the full marathon distance yesterday), me (after only a half) and two ... read more

  7. RUN
    good Japan Road Half Marathon 22 km 02:05 09:07 pace

    It's so funny that when the gang maps out a course and invites runners to come at 5:15 for a half or full marathon run, how many people come out. I only had time for a half, which was disappoi... read more

  8. RUN
    good Bauleni 4 mi 00:38 09:23 pace

    I didn't run yesterday because my neck hurt and I felt sick. Today I took it easy, just a light jog along Leopards Hill Road to Bauleni, in past the market (today's not a market day) and ... read more

  9. RUN
    alright Beer Run 14.4 km 01:28 09:50 pace

    The group was going for a long run today. I tagged along for the first half. I actually ran a little bit before the meet-up and then ran with them. We went to the new multi-function-economic-zone w... read more

    • Dave P.
      Dave P.

      I'm sure there are some in the group that are hoping once the plant is up and running that this will become a hydration stop. LOL Or the site of the first ever Zambia Beer Mile.

      12 days ago Like

  10. RUN
    good Container Route 21.9 km 02:13 09:46 pace

    So... we find out who is crazy today... One of the guys suggested that anyone who wanted to come 45 minutes early for the run could come and do some extra mileage. So the entire group shows up 45 m... read more

  11. RUN
    good Soccer 10.2 km 01:44 16:24 pace

    It was great to get back on the field. I had a good time, even though I didn't play all that well. I did get a kick out of the strava map, though.https://www.strava.com/activities/706717553

  12. RUN
    good Three Bears and hill repeats 11.2 km 01:09 09:53 pace

    I headed over the three bears hills from the horse farm and then did hill repeats on the pavement. 2 minutes hard, then recovery back down. I did six, as I told myself if I made it farther on my 6t... read more

    • Les G.
      Les G.

      Nice workout! That run and swatting movement looks really funny ya know? There will probably be talk about the crazy white guy running on the hill. I had the same form last week as I was fighting off Yellow jackets here on the farm yelling for help. Lol

      17 days ago Like1 person

    • Show 2 more comments...
    • Matt
      Matt

      Fly swatting - an extra challenge for your run.

      17 days ago Like1 person

    • Mike D.
      Mike D.

      Not fun.

      16 days ago Like

  13. RUN
    tired Boom 5 mi 00:48 09:35 pace

    Easy recovery miles on tired legs. It was a beautiful morning out, but already getting hot.

  14. RUN
    great AISL Track 3.11 mi 00:19 06:05 pace

    One of my friends just ran his first sub 20 5k, and I figured it was as good a time as any to test my 5k fitness.
    I got progressively slower, showing me that my fitness isn't there yet.
    1 km:... read more

  15. RUN
    good warm/cool 2.67 mi 00:24 09:03 pace

    Easy run out - when I got out I decided I was going to do speed work, so I ran to the school and ran some laps around the track to get warm. After the speed session, I jogged home nice and easy.

  16. RUN
    good Bauleni 4 mi 00:35 08:45 pace

    Easy does it along the back road and hill to Bauleni. Lots of people walking and riding bikes to work, and the road in Bauleni is always packed. Lots of smiles and greetings.

    • Karen F.
      Karen F.

      I love runs with lots of hellos and good mornings! Great run out there, Brian!

      19 days ago Like

    • Dave P.
      Dave P.

      Smiles and greetings always make a run better!

      19 days ago Like

  17. RUN
    great Mountain of God 20 km 01:57 09:22 pace

    We had a big group come out for the Sunday Run today. Including a couple of runners we haven't seen in a while and a couple of runners who ran 35 km yesterday. I did a couple of miles before t... read more

  18. RUN
    alright 5K Around the Block 4.4 mi 00:43 09:47 pace

    I figured it was time to try to get a run in after Wednesday's fiasco. My back felt tight, but the run was fine. I decided to stay close to home in case the back spasmed again, but thankfully ... read more

  19. RUN
    injured Boom 2.3 mi 00:24 10:26 pace

    I went out early and things were going well - great temperature (though a bit windy), dark with the hint of morning peeking over the hills. But just after the mile mark, all of a sudden, out of now... read more

  20. RUN
    tired 5K Around the Block 3.34 mi 00:32 09:34 pace

    Just an easy anticipation run this morning. It was really hot and dusty out and I was glad to get home. I have a lot to do today, so it was good to get this finished. Shoes felt extra flat today...... read more