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  • 7 miles
  • 01:57 time
  • 691 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. FIT
    great Vinyasa Yoga 01:00

    Second week in a row. Liking it

  2. RUN
    alright humid miles 6.6 mi 00:57 08:38 pace

    Really humid out. Legs sluggish, took them about half way in to warm up. Plants and trees are so green and lush!!!

    1.3 mi out - 11:36
    4 miles - 17:07 out / 15:53 return
    rest - :13
    1.3 miles return... read more

  3. RUN
    good C&O canal, Carderock 12.1 mi 01:43 08:30 pace

    warm and humid, but wow - so much vegetation! Been many months since I've been out to the tow path. Took my legs about the first hour to warm up, able to get a good negative split even though ... read more

  4. FIT
    good Vinyasa Yoga 01:00

    finally made it to a yoga class, really enjoyed it!! Looking forward to going again next week

  5. FIT
    good standard core 00:30

    Two sets of: 1 minute each: front, side, and reverse planks; glutte bridge, slow bicycle, and donkey kicks (planks get a bit over a minute each). Also 2 x 60 Russian twists with a 10lb weight, 2 x ... read more

  6. RUN
    good morning tempo 8.6 mi 01:08 07:54 pace

    A bit warmer this morning. Can still feel some fatigue in my legs, but nice to be putting in a second run during the week.

    1.3 mi out / wu - 11:38
    6 mile tempo - 7:44 / 7:39 / 7:36 / 7:28 / 7:21 ... read more

  7. RUN
    good intervals 6.6 mi 01:00 09:05 pace

    Nice cool morning. Back to working on some speed. Not sure what to expect, but turned out OK.

    1.3 mi out / wu - 12:00
    4 x 1 mi intervals - 7:19 / 7:10 / 7:00 / 6:53
    1.3 mi return - 12:12

  8. swim
    great morning swim 3400 yd 01:10 36:14 pace

    Great to get in the water, had a "rest" day yesterday - many hours walking around sheep and wool festival. Having a fantastic recovery from last race -- seem to be coming back very strong... read more

  9. RUN
    great double orb run 10.1 mi 01:26 08:30 pace

    another sunrise / moon-set run. Getting in the longer miles today because getting an early start tomorrow to go to MD sheep & wool festival before rain sets in. Warm and humid, but good to get ... read more

  10. FIT
    good standard core 00:30

    Two sets of: 1 minute each: front, side, and reverse planks; glutte bridge, slow bicycle, and donkey kicks (planks get a bit over a minute each). Also 2 x 60 Russian twists with a 10lb weight, 2 x ... read more

  11. RUN
    good sunrise / moon set run 6.6 mi 00:54 08:10 pace

    Nice to get out at sunrise and be able to see the almost-full moon setting. Beautiful spring morning, not going to have many more 40 degree mornings until fall.

    Feeling better every run! Actually ... read more

  12. swim
    good morning swim 2700 yd 00:55 35:51 pace

    nice to get in the water again!

    300 w/u
    500 broken (second half with pull buoy)
    100 kick
    800 swim
    50 easy
    4 x 200 on 4:00
    150 easy

  13. RUN
    good morning miles 6.4 mi 00:55 08:35 pace

    So much better than Thursday! Still fatigued and legs don't want to turn over too quickly, but WOW - just 2 weeks out from 50K and I feel reasonable. Really amazing. Kept my laces loose on rig... read more

  14. RUN
    alright morning miles 4.6 mi 00:41 08:54 pace

    Beautiful morning for a run. Feeling sluggish. Definitely still recovering but I wanted to start getting some miles in.

  15. Shared Photo

    Finishing Single Track Maniac 50K last weekend.

  16. RUN
    good Greenbelt Park 7 mi 01:11 10:08 pace

    Surprisingly good run just one week after 50K. Top of right foot has some tenderness - had to loosen the shoe. I think it is caused by overusing tendons due to repeatedly raising my toes. Hamstring... read more

  17. swim
    good morning mile 1700 yd 00:35 36:14 pace

    Nice to get in the water (and hot tub) after Saturday's run

    300 w/u
    500 swim broken (second half with pull buoy)
    100
    3 x 200 on 4:00
    200 easy

  18. RUN
    good Single Track Maniac 50K 31 mi 05:42 11:01 pace

    My second ultra! It was warm! Day started about 60 degrees and humid, ended 80 and not-so-humid with a nice breeze. LOTS of rolling hills, and the temperature really did take a toll on me. Managed ... read more

  19. RUN
    good short and quick 4.6 mi 00:40 08:41 pace

    final short run before Saturday's 50K

  20. RUN
    great easy 4.5 mi 00:39 08:39 pace

    Nice to get out at lunch. beautiful sunny day!