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  • 18 miles
  • 04:51 time
  • 3029 calories
  • 6 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Easy AM Run 4.05 mi 00:48 11:49 pace

    Hot/Humid/Sleeping: 12:57, 12:05, 11:15, 11:02.

  2. RUN
    good Hittin the HILLS! - Century S... 6 mi 01:08 11:23 pace

    2m WU: 11:43, 10:09
    30 minutes up and down: 11:49, 12:13, 12:15
    1m CD: 10:06

  3. RUN
    great Easy AM Run 2.11 mi 00:24 11:09 pace

    overslept: 11:47, 10:40 (10:05).

  4. RUN
    great SPEED WORK 6.01 mi 00:56 09:23 pace

    1m WU - 11:56 (sleeping)
    1m Wake up - 9:17
    6x .50 @ 5K pace (w/ some inclines) 100% Humidity: 8:09, 8:15, 8:32
    1m CD - 10:08

  5. RUN
    great Fish Lake Road - Strong Run 7.05 mi 01:10 09:58 pace

    Feeling really strong this weekend: 11:06, 10:20, 9:59, 10:04, 9:50, 9:34, 8:53.

  6. RUN
    great 8 in the Rain - nice and cool... 8.09 mi 01:23 10:16 pace

    11:06, 10:42, 10:18, 10:27, 10:13, 10:23, 9:49, 9:18.

  7. RUN
    great Gowe Beach Long Run - with Fr... 20 mi 03:25 10:14 pace

    10:46, 10:03, 10:02, 10:02, 10:11, 10:10, 10:12, 9:50, 10:00, 10:32, 10:11, 10:25, 10:30, 10:32, 10:36, 10:46, 10:37, 10:10, 9:31, 9:18 (finish 8:49).

  8. RUN
    good AM Easy Run 3.07 mi 00:35 11:20 pace

    Recovery Run, tired legs: 12:25, 11:20, 10:19.

  9. RUN
    great HILL Workout Tuesday with LRC! 5.2 mi 00:52 10:03 pace

    Winchester Hill is Awesome! Gradual uphill for .25 mile and back down, and up, and down:
    9:56 1m WU, 9:58, 10:02, 9:53, 10:14 (CD).

  10. RUN
    great SPEED Work AM 5.11 mi 00:47 09:10 pace

    1.25 WU - 11.58 & 10.00
    .75 @ 9:15
    10x.25 @ 5K or faster & 1x.50 FAST to Home.
    8:02, 8:14, 7:53 :) (.11 @ 9:27 CD).

  11. RUN
    great Easy Run Monday 4.07 mi 00:44 10:44 pace

    Felt pretty good for day after race: 12:02, 11:21, 10:33, 9:09-9:02.

  12. RUN
    good Fort 2 Base - 11.73 miles 11.73 mi 01:47 09:09 pace

    9:07, 9:13, 9:10, 9:05, 9:09, 9:17, 9:20, (gel) 8:57, 9:12, 9:07, 9:38 (Hero Hill), 8:24 - .73.
    Course was long by .23 (11.73 instead of 11.50). so my pace was faster than the result (9:21). 8 of ... read more

  13. RUN
    great Long Run - Gowe Beach FP 20 mi 03:17 09:52 pace

    11:02, 10:21, 10:11, 9:59, 9:54, 10:11, 10:03, 9:55, 9:39, 9:40, 9:38, 9:29, 9:22, 9:37, 9:26, 10:03, 9:21, 9:46, 9:46, 9:59. finish last .31 @ 8:53 pace.

  14. swim
    great Outdoor Lap Swim 00:35

    50 meter pool / Olympic size - Swam 10 out and backs or more.