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: 6 minute walk 12 min...

Track and share your training!

Dailymile makes it easy to keep track of your workouts. Map your routes and share with a community of active people.

Sign Up
  • 4 miles
  • 00:43 time
  • 10:12 pace
  • 558 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
great Treadmill 4.25 mi 00:43 10:12 pace

6 minute walk
12 minute warmup run 10:18 pace
5x30" strides at 9:18 pace, 1:00 recovery job
5 minute warmup run
12x30 FAST strides at 8:48 pace with :30 recovery job
5 minute run
2 minute walk

about 3 years ago

Calories
558