Site:
http://www.duffrunner.blogspot.com
Miles:
4127 total / 466 in 2012
Goal:

Completed 7 marathons, the latest, San Francisco. I want to get to 165 pounds and do a sub 2:00 half mary. Too much to ask?

Chris ran: 5 minute walk 10 min...

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  • 3 miles
  • 00:33 time
  • 10:14 pace
  • 428 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
good Treadmill 3.22 mi 00:33 10:14 pace

5 minute walk
10 minute warmup jog
4x100 at 30" jog, 30" walk
stretch, 4x30 leg hops
10 minute easy jog
4x200 at 8:34/mile pace/equal recovery
1x400 at 8:34/mile pace
1x800 at 8:34 pace
5 minutes cooldown easy jog

Speedwork-had more in me, but had to get ready for my game and dinner break. Burned 451 calories. Heart Rate max was 154.

about 3 years ago

Calories
428