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  • 28 miles
  • 04:23 time
  • 3402 calories
  • 4 workouts
  •  
  • This Week time period

Entries

  1. RUN
    Rutherford/Passaic 7.3 mi 01:11 09:43 pace

    Easy 7.

  2. RUN
    Nutley 5 mi 00:47 09:22 pace

    Recovery.

  3. RUN
    Rutherford track 9.01 mi 01:15 08:19 pace

    W/u then 9x600 (2:17-2:13) then c/d. Ridiculously humid.

  4. RUN
    Rutherford 7.17 mi 01:10 09:46 pace

    Easy 7.

  5. RUN
    Nutley 4.2 mi 00:39 09:23 pace

    Recovery run.

  6. RUN
    Passaic-Interclub Challenge 6.41 mi 00:52 08:04 pace

    W/u then 3 miler at 6:55 pace, then c/d. Comfortably quick effort on tired legs.

  7. RUN
    Englewood Boat Basin-very hilly 18.39 mi 02:32 08:15 pace

    Strong long run with 1,800 feet of elevation. Really tough last six progression. Felt like scaling Everest to this flatlander. Miles 8:02,7:34,8:06,7:07,7:13 and 7:51.

  8. RUN
    Nutley 7.11 mi 01:05 09:11 pace

    Very early morning miles with a couple insomniacs.

  9. RUN
    Recovery-trails 4.11 mi 00:41 10:04 pace

    Easy 4.

  10. RUN
    Progression route 9.03 mi 01:11 07:49 pace

    Progression run - 8:26,8:05,7:59,7:51,7:37,7:25,7:15 and 6:48. Felt pretty effortless. C/d mile to finish.

  11. RUN
    Rutherford/Passaic 7.33 mi 01:14 10:07 pace

    Very easy 7.

  12. RUN
    Rutherford 4.33 mi 00:42 09:47 pace

    Recovery.

  13. RUN
    Rutherford track 8.15 mi 01:12 08:49 pace

    W/u then 12x400 (from 92 to 78 seconds) then c/d. First time ever under 80 seconds.

  14. RUN
    Wood-Ridge/Hasbrouck Heights 6.11 mi 01:03 10:16 pace

    Easy start to the week. Nursing a sore left quad.

  15. RUN
    Rutherford to Saddle River Park 14.04 mi 01:56 08:17 pace

    Ridiculously hot and humid, but run went great. 14 w/progression last six (8:25,8:10,7:56,7:40,7:29 and 7:06). Hit prescribed paces dead on pretty much.

  16. RUN
    Teterboro 5k - tied my PR of ... 3.1 mi 00:20 06:25 pace

    Felt good despite very humid, rainy weather. Happy with going under 20 again (19:55), but I missed third place AG by one second. If only I didn't wipe out at the turnaround.

  17. RUN
    Rutherford/Passaic/Lyndhurst 7.1 mi 01:09 09:42 pace

    Easy 7.

  18. RUN
    Nutley 4.04 mi 00:39 09:33 pace

    Recovery miles.