7521 total / 137 in 2018

To restore in me the joy of my - running - salvation. 5K - 23:45 (7:39) 6/15 10K - 49:51 (8:01) 6/12 HM - 1:47:23 (8:11) 10/12 Marathon - 5:00:00 10/13

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Dan logged 7521 miles.

Last workout 16 days ago. Help get them back on track!

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  1. VELO
    Fox Island South Loop 9.86 mi 00:50 11.9mph pace

    Ribs too sore to run - so biked.

  2. RUN
    Running around with my wife 3.93 mi 00:42 10:44 pace

    ... while she biked. Max HR 190. Yeah, she'll do that.

  3. RUN
    around BSC after P50 3.2 mi 00:39 12:11 pace

    the 3Hs, hills, hot, and humid, kicked my butt.

  4. RUN
    to FWC and stuff 4.5 mi 00:47 10:30 pace

    3E to the gym then an easy progression mile on the indoor track, drills, and strides. Ride home with one of those crazy bike class ladies.

  5. RUN
    Kicked out of gym 3.52 mi 00:41 11:30 pace

    Gym closed so split inside and out.

  6. RUN
    5E, FWC Track and Mill 5 mi 01:02 12:26 pace

    5 easy miles w/strides. Each mile separated by 5 minutes of walking at 15% incline.

    • Valerie B.
      Valerie B.

      Have you found a gym in Bismarck?

      about 1 month ago Like

    • Dan S.
      Dan S.

      I have. Family Wellness in Mandan. Good equipment and not too busy. Membership also accesses YMCA but haven't been there yet - parking lot always seems full. My BCBS also provides a gym near BSC. No inside track but not too busy and good specialty equipment.

      about 1 month ago Like

    • Valerie B.
      Valerie B.

      Excellent! When I stay with family in Bismarck, I usually go to the YMCA. It's a beautiful facility. I don't remember it being too busy, even though the parking lot was full, but I was usually there mid-morning on weekdays in December.

      about 1 month ago Like

  7. RUN
    home gym, rowing and running 2 mi 00:22 10:55 pace

    Easy day after yesterday's hills. 15 minutes rowing machine, some kettlebell/bw tabata, ending with 2E on the mill.

  8. RUN
    1 hr Easy, Ft. Lincoln SP 4.5 mi 01:00 13:20 pace

    I guess when you want to keep the HR down you probably shouldn't go find hills. 400 feet elevation ain't much but coming from GF, it kinda is. But kept it slow and took picture breaks to ... read more