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  • 53 miles
  • 03:19 time
  • 2260 calories
  • 2 workouts
  • This Week time period


  1. 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

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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!!

  7. 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.

  8. 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.

  9. 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)

  10. 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.

  11. RUN
    good Howard,Railbed,Park,Taylor Farms 4.1 mi 00:33 08:01 pace

    It seems that when I cut the lawn it leads to a run. In the rain! Nice run.

  12. VELO
    good Rt 19 to 5 and 20 LeRoy to Ba... 37.61 mi 02:15 16.7mph pace

    Stopped with 8 miles left to fuel up with a Hammer Gel. That got me thru. HUMID!! But a good ride non the less. Been a month or more since I've biked.

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

    Started at 8:30/min and then dropped it like a rock and finishing at a 7:45. Felt good and wasn't expecting this.

  14. RUN
    good howard,Park,Loop,Gilman,Tailo... 4.5 mi 00:37 08:08 pace

    Humid. The plan was to take it easy and concentrate on form. Done :)

  15. RUN
    good Washington, Bunny Run, Park 5.5 mi 00:45 08:07 pace

    Lost a little energy towards the end. A bit humid

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

    Tough the last mile. Had to push to keep my pace. 7:57 last mile. Only 5 miles last week. Building it up ;)

  17. RUN
    alright howard,Park,Loop,Gilman,Tailo... 5 mi 00:41 08:08 pace

    Some reason it was a little tough. But it's done

  18. RUN
    good howard,Park,Loop,Gilman,Tailo... 5 mi 00:40 07:58 pace

    Pretty good run :) Had to stop at mile 3 because a dog was running across the street and I played traffic cop to stop a car from hitting the pooch.

  19. RUN
    good Bunny Run and Loop 6 mi 00:49 08:06 pace

    I had 4 days off. Had to do the office cleaning with out my help so that took 2 days of 4 hours each. My wife was with her ill mother all week end until her death on Sunday. I really needed this ru... read more

    • Emily O.
      Emily O.

      I'm sorry for the loss of your mother in law.
      Running is looking good. What are you training for?

      about 1 month ago Like

    • Dick

      Not training for anything this year Emily. Had 4 months off due to Plantar Faciitis. Still have it,but I can run without pain :)

      about 1 month ago Like

  20. VELO
    good Rt. 19 to Leroy and then 5and... 40.83 mi 02:28 16.5mph pace

    Nice getting out of work at 1pm. (Not so much getting up at 4am) In to 12-15mph wind the 1st 20 miles. What a difference the last 20 with the wind at my back :)