6091 total / 710 in 2016

Long term goal, break 20 minutes in the 5k.

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Shane logged 6091 miles.

Last workout 10 days ago. Help get them back on track!

  • 0 miles
  • 0:00 time
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  • This Week time period


  1. RUN
    alright Park 4.5 mi


  2. RUN
    alright Speedwork - Track 2.64 mi

    Kept them all around 6 min. pace

  3. VELO
    good brick 6 mi

    3 miles to lmg, then 2 loops run and return 3 miles

  4. RUN
  5. VELO
    blah Commute 13.5 mi

    Felt very flat. To be expected after a tough tempo at lunch.

  6. RUN
    good Tempo run 5.85 mi

    warmup then 2 miles, quick break then 1 more quite a bit faster. Tried to keep it 7:30ish

  7. RUN
    alright Hexapus. 5.44 mi

    Missed the first two. Well, I wouldn't say I MISSED them. It was hot, humid, and lung busting.

    • Tammy B.
      Tammy B.

      Amy and I discussed this. Wouldn't it be the sextapus? Lol.

      19 days ago Like

    • Show 6 more comments...
    • Brett S.
      Brett S. You're an Inspiration
      You're an Inspiration:

      I'm just enjoying the comments here. Carry on. (lol)

      19 days ago

    • Doug G.
      Doug G.

      Funny Hexapus, so accurate, but Hextapus sounds more logical. Doing that course in the heat is thee zenith of exertion I think, ultra good job.

      19 days ago Like

  8. RUN
    Tempo plus 5.47 mi

    2 miles 7:30ish, short break than one more same.

  9. RUN
    alright SHG Track Speedwork 3.25 mi

    Tried to keep it all 6:30-6:40ish.

  10. VELO
    alright Commute 13.5 mi

    Warmup for 5 than basically a 30 minute interval. Pushed hard.

  11. RUN
    good interurban long 8.25 mi

    best run I've had in a long time. I was due.

    • Doug G.
      Doug G.

      Glad you finally got some pay back. You ran with a good fun group,

      28 days ago Like

  12. RUN
    alright Speed work 4.5 mi

    Hot. Tired. Haaaaaated it. Got it done though. These are the workouts that help you improve.

    • Doug G.
      Doug G.

      Great job hating it but pushing through it and making it happen. Good sellf improvement!

      about 1 month ago Like1 person

  13. RUN
    alright Park 4.5 mi

    Still sore from Ragnar but a little bit 'o speedwork at lunch.