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  1. RUN
    alright Park,McIntosh,Dewey,Bangs,Park 7.5 mi 01:03 08:24 pace

    This was very hard. Maybe from yesterdays Sky Zone and today's 4 hour office cleaning

  2. RUN
    good Park,Loop,N,Dewey,Washington 7.25 mi 00:59 08:06 pace

    I forgot my watch was set for 1/4 mile increments so there's a lot of splits.

  3. VELO
    good South 30.66 mi 01:55 16.0mph pace

    Started out into the wind. NOT A BREEZE!! Wasn't to bad except for the cross wind. Had to get this ride in because as you know this warmth wont last ;)

  4. RUN
    good Canal 3.2 mi

    1/4 repeats with Andy Matzan. All of mine were 90-93 sec. Haven't done these in a long long time.

  5. RUN
    good Howard,Path,Park and Loop,Gil... 4 mi 00:32 08:01 pace

    A little tired. Busy week end cleaning offices and carpets. But a very fulfilled week end.

  6. RUN
    good Savage,Attridge,Bromley,Gilma... 10 mi 01:22 08:13 pace

    1st 10 miler in about a year! Was going to be satisfied with 8, but felt good.

  7. RUN
    good Sanford So and No. 6.31 mi 00:52 08:10 pace

    This was pretty good considering the WIND!! Fell off pace at 5 miles, but otherwise a good run.

  8. RUN
    alright Bunny Run 5.42 mi 00:44 08:07 pace

    I felt like I was carrying an extra 10 lbs. Rt calf is still a little sore

  9. VELO
    good Wineglass 21.12 mi 02:10 9.8mph pace

    Andy Matzan and I biked through out the course watching people we knew and the rest of the marathoners. Perfect weather for the runners. Saw Wilt!! Go Wilt!! ;)

  10. RUN
    good Bunny Run and Loop 6.5 mi 00:53 08:11 pace

    NO FOOT PAIN!! Before during or after. I'm sure it will come back to haunt me now and then but... Another nice day!

  11. VELO
    alright 36 So to North rd to Union St 23.17 mi 01:32 15.1mph pace

    Watched high school cross country at Black creek park. Saw a friend and my niece! Love the way these kids run and the energy

  12. VELO
    good Brockport and canal 30.26 mi 01:47 16.9mph pace

    Got on the canal tow path with the TT bike. Not a bad ride. Flat smooth. Great day to be outside

  13. RUN
    good Bunny Run and Loop 6 mi 00:48 08:02 pace

    Foot started to hurt a little. Also have a little tightness in calf. Some stretching and massage will help. Another nice day for a run

  14. RUN
    good Bunny Run Park 5.4 mi 00:44 08:10 pace

    I worked in the yard most of the day shoveling out dirt for a turn around. Having 2 tons of stone delivered Monday. Cut the entire lawn too then went on a run. Foot is just about completely healed ... read more

  15. RUN
    good howard,Park,Loop,Gilman,Tailo... 5 mi 00:39 07:51 pace

    Hears a health issue: I went to Dr. because of a cough I have. The diagnosis is that the bottom of my lungs are not getting oxygen. This is a result of getting a cold/virus and affecting my asthma.... read more

  16. RUN
    good howard,Park,Loop,Gilman,Tailo... 5 mi 00:40 08:01 pace

    I haven't run since last Tues. Had a cold that brought me down a bit. I wasn't expecting to be so close to going under 8 min per mile. This weather is great!!

  17. RUN
    good Buffalo Rd out and back 5.2 mi 00:42 08:08 pace

    Wanted to go further, but I was a bit tired after work and closing the pool.

  18. VELO
    good To the lake and back 41.51 mi 02:28 16.8mph pace

    Cleaned offices for 4 hours then biked. All I had to eat was wheat toast this morning. Just forgot to eat before the bike. Burned 1200 cal.

  19. RUN
    good Bunny Run 5.5 mi 00:45 08:05 pace

    Nice progression. 8:30 8:15 8:12 7:58 7:55 7:16(last1/2 mile avg)

  20. VELO
    good South into Wheatland and back 21.13 mi 01:13 17.5mph pace

    Short ride so I pushed it a bit on hills and then cadence on the flats.