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  • 3 miles
  • 01:23 time
  • 428 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Easy AM Run 3.05 mi 00:33 10:52 pace

    12:04, 10:38, 9:59.

  2. RUN
    great 6 miler 6 mi 00:58 09:41 pace

    Heavy legs first mile then kicked it up: 10:42, 9:44, 9:46, 9:37, 9:28, 8:46.

  3. RUN
    great Fish Lake Rolling Hills Run 6 mi 01:00 09:58 pace

    10:33, 10:06, 9:55, 9:46, 9:49, 9:32. So Hot & Muggy! Got it Done!

  4. RUN
    DRT Long Run w/ Friends 17 mi 02:51 10:03 pace

    79 degrees at finish, strong run despite heat. Smart run-slow start w/ Fast Finish: 10:53, 10:19, 10:23, 10:33, 10:05, 10:03, 10:08, 9:58, 10:23, 9:57, 9:50, 10:03, 10:00, 9:44, 10:16, 9:24, 8:45 (... read more

  5. RUN
    great Easy AM Run 3.36 mi 00:37 10:55 pace

    Tired & slow: 11:53, 10:49, 10:22, (9:55).

  6. RUN
    great TRACK TUESDAY - SPEED WORK 5 mi 00:47 09:19 pace

    Tired but great workout once I got going:
    1m WU = 10:41 pace
    1200 @ 5K pace / 400 Hard = 8:32 - 1M (8:32 pace)
    400 Recovery = 2:33:35 - .25 (10:25 pace)
    1000 @ 5K pace / 400 Hard = 7:19 - .87 (8:25... read more

  7. RUN
    good AM Easy Run 4.05 mi 00:43 10:42 pace

    Tired: 11:33, 10:53, 10:13, 10:09.

  8. RUN
    good Easy AM Run 3.06 mi 00:34 11:08 pace

    Slow: 12:18, 10:57, 10:14.

  9. RUN
    Fish Lake Road - Hills & More... 5.25 mi 00:54 10:17 pace

    with Dave: 11:20, 10:41, 10:40, Alone: 10:02, 9:34.

  10. RUN
    good Fish Lake Road - Hills & Heat 6 mi 01:00 10:01 pace

    HOT/HUMID: 10:36, 10:07, 9:51, 9:57, 9:56, 9:36.

  11. RUN
    good DRT Long Run - Hot & Humid 16 mi 02:41 10:02 pace

    Got it done with friends. Very uncomfortable temp & humidity.
    10:05, 10:08, 10:02, 10:03, 10:04, 10:14, 10:03, 10:11, 10:03, 9:51, 9:49, 10:00, 9:45, 9:49, 10:08, 10:14.

  12. RUN
    good Easy AM run 3.06 mi 00:34 11:03 pace

    Slow & Tired: 11:50, 10:59, 10:21.

  13. RUN
    good TRACK Tuesday - LRC 5.5 mi 00:54 09:45 pace

    Tired-Got thru it well:
    1.50 WU & 4x 800 (10K Pace) w/ 60 inactive recovery & 400 (5K Pace) / 400 Recovery
    Set 1: .50-8:34:04 pace & .25-2:02:47 (7:55 pace) & .25R - 2:30
    Set 2: .50... read more