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  • 16 miles
  • 00:49 time
  • 1726 calories
  • 4 workouts
  •  
  • This Week time period

Entries

  1. RUN
    TFK Wednesday timed 5k 4 mi

    warm up, cool down, 5k timed trial!
    21:06 / 6:51 pace

  2. RUN
    red lighthouse 10.18 mi 01:28 08:38 pace

    negative split, ran last two miles at MP

  3. RUN
    TFK Wednesday 5 mi

    warm up
    4 hill repeats
    2 mile tempo (7:20ish pace)
    cool down

  4. RUN
    easy lunch time run 2.8 mi

    outside - heat acclimation!

  5. RUN
    Marathon Pace Mondays 5.6 mi 00:46 08:17 pace

    plus warm up and cool down

  6. RUN
    TFK summer streets!! 16.77 mi 02:26 08:42 pace

    Downpour raining!! but made the run different and go by quick!! Then sprinted home to change and get ready for Lisa's baby shower at noon.

  7. RUN
    easy run home 5.39 mi 00:49 09:03 pace

    so sick of the humidity. fall is the best.

  8. RUN
    TFK Wednesday Speed 7 mi

    two mile warm up
    4 x 400 meter repeats (averaged 5:40 pace!)
    2 mile tempo at 7:30 pace

  9. RUN
    easy lunch time run and strength 0.75 mi

    planks, captain chair, wall sit, squats, lunges - not much, but about 30 minutes total with the run

  10. RUN
    WSH to home 5.31 mi 00:43 08:02 pace

    marathon pace Mondays! AND tried my new Nike 4%! they have bounce!