3782 total / 562 in 2014

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

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  • 9 miles
  • 00:38 time
  • 990 calories
  • 2 workouts
  • This Week time period


  1. RUN
    alright Lunch random 4.5 mi

    By the track, to the park thru the park over the river thru the woods bla bla bla. Meh Meh Meh.

  2. RUN
    good Tempo in the park 4.2 mi 00:38 09:02 pace

    Couple miles around 6:50 pace, plus some warm up & cool down. Yes it was hot, but not as bad as you'd think.

    • Doug G.
      Doug G.

      that is flying in those temps, great workout Shane! Hot magma is on target.

      3 days ago Like

  3. RUN
    good Long Hot Run 9 mi

    Saturday Morning long with a huge group. Hot & humid but really not too bad.

  4. RUN
    Park loop plus some extra stuff 4 mi

    Stopped every half mile for rounds of pushups, squats, planks, burpees etc.
    Finished off with 50 straight pushups for Alex Taft birthday. I believe Al and I were the only 2 to make the 50...

  5. RUN
    Some speed some MOOOOoooooo 4.8 mi 00:47 09:45 pace

    .80 wu
    2 x 1 mile, 6:39, 6:47
    Long cool down

  6. RUN
    alright Abes Amble 6.2 mi 00:46 07:28 pace

    About a minute off last years pace. The humidity was rough.

  7. RUN
    alright painful tempo 5 mi

    2 miles around 7 min pace. Hanging with the speed demons. Not enough warm up, and the cool down was more like a suck wind fest.

    • Doug G.
      Doug G.

      That is a scorching 5 mile run at a 7 minute pace! Painful is good description!

      15 days ago Like

  8. RUN
    good Speedwork 4.5 mi

    .60 warmup
    2x1200 - 4:59, 5:00
    3x800 - 3:19, 3:11, 3:27
    .60 cd

  9. RUN
    good Long run 7 mi


  10. RUN
    5k tempo in the park 5.3 mi

    1 mile wu
    5k tempo in the park - 22:59
    1 mile cd

  11. RUN
    good Lunch Loop 4.2 mi

    Regular lunch loop. Nice weather, better discussion!

  12. RUN
    3 in BV 3 mi

    Last day in CO. 3 miles at 8000 feet!

  13. RUN
    great Kane Creek Canyon 7 mi

    Fabulous 7 in Kane Creek Canyon

  14. RUN
    good Long run interurban 9.5 mi

    Nice run with a group.

  15. RUN
    good A little speed, a little easy 4.5 mi

    Stopped at the track to help a friend pace a few 800's around a 7 minute pace, then grabbed a couple more miles.

  16. VELO
    good Lost Bridge 12.14 mi

    Got some ride time in. Trying to get some bike time going for the season!

  17. RUN
    good 7 on the interurban 7 mi

    Good way to end a weekend of sitting in a classroom.

  18. VELO
    good First longer ride so far this... 20.3 mi

    Trying out my new 'male friendly' seat. Worked pretty well. I can probably get back to riding.