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Ryan logged 1403 miles.

Last workout almost 4 years ago. Help get them back on track!

  • 0 miles
  • 0:00 time
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  • This Week time period

Entries

  1. RUN
    good Solid 9 9 mi

    714 avg...
    744,732,727,723,711,643,659,653

  2. RUN
    good 4 mi

    1 mile warmup
    649, 643
    1 mile cool down

  3. RUN
    Virginia is for Lover's 14k 11 mi

    2 mile warm-up...always a great J&A Racing event! Great tune-up for the Shamrock 1/2. Splits as follows:
    653,650,648,649,652,652,655,649,520 (.8) = 59:56 (6:56 avg according to official race re... read more

  4. RUN
    good 800s 3.5 mi

    800x4 goal of no slower than 305.
    304,300,301,300. Freezing out.

  5. RUN
    good 800s

    800x4 goal of no slower than 305.
    304,300,301,300. Freezing out.

  6. RUN
    good Tempo time 4 mi

    1/2 warmup
    Tempo goal: 640/mile. 642,641,639
    1/2 cool down

  7. RUN
    good Mile repeats 5 mi

    1m warmup
    3x1 mile...suppose to be 646 pace. Went off feel and ended up going 636,640, 639. Should have payed more attn to the watch.

  8. RUN
    good Get low 3 mi

    727, 657, 633
    659 avg

  9. RUN
    800m repeats on the road 4 mi

    Goal was no slower than 3:05 per 800...3:04,2:59,3:00,3:01

  10. RUN
    good It was zero out with the wind... 10 mi

    7:46/mile avg

  11. RUN
    First Landing 4 mi

    1m warmup, 8x400m repeats, 1m cooldown.

    Goal was to average 6:13 mile pace. I ended up running most at .26 of a mile instead of .25 on rolling hills on the main road in First Landing. Hard to judg... read more