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  • 12 miles
  • 01:40 time
  • 1498 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. RUN
    Easy 7 mi 00:55 07:54 pace

    Nice and easy by the sea

  2. RUN
    Super easy 8.5 km 00:45 08:31 pace

    On the treadmill @ work. All I had time for and a nice recover after last night.

  3. RUN
    Long w/ 60 second surges 13.1 mi 01:41 07:43 pace

    5 miles easy, then hard the first 60 seconds of each mile. My watch rebooted at 9.35, went back to 9 and erased my fastest segment...

  4. RUN
    Easy 6.35 mi 00:50 07:49 pace

    Easy by the sea...

  5. RUN
    Easy 8 mi 01:01 07:36 pace

    Through and around the city. Lots of people out tonight, in the low 60s...

  6. RUN
    9x400 9 mi 01:05 07:16 pace

    9x400 @ 105% of 5k pace with 400 jog recoveries.

    My Garmin restarted at the end if the 2nd interval, so I had an 800 jog there.

    Splits:
    90, 89, 88, 87, 88, 88, 87, 86, 84

    Fairly consistent with ... read more

  7. RUN
    Easy in Poland 6.2 mi 00:48 07:41 pace

    Easy by the river in Wroclaw

  8. RUN
    Long 12.35 mi 01:34 07:38 pace

    Long and hilly on the trails in Skatås. Rained most of the way, temps in the 60s F.

  9. RUN
    Easy 6.2 mi 00:48 07:47 pace

    Easy by the sea

  10. RUN
    Easy 6.2 mi 00:48 07:40 pace

    Easy but hilly

  11. RUN
    6x400 9.04 mi 01:09 07:38 pace

    6x400 @ 107% of 5k pace with 800 recoveries

    Splits:
    74, 76, 79, 77, 75, 76

    Only the third was above target, and it was on a rooty sidewalk.

    • Caleb M.

      I thought that the whole point of a sidewalk was to be smooth? Great workout, though!

      13 days ago Like

    • Dustin V.
      Dustin V. Nice Job
      Nice Job:

      Nice intervals, Jay. I suppose we'll have to take your word on the rooty sidewalk!

      12 days ago

  12. RUN
    Easy 6.22 mi 00:52 08:24 pace

    Nice and easy today.

  13. RUN
    Long 12 mi 01:33 07:44 pace

    Fast last 3 miles.

  14. RUN
    Trails 5.01 mi 00:41 08:12 pace

    A window of opportunity. It still amazes me that I can run half a mile outside of the city and be in complete wilderness.

  15. RUN
    Easy 7 mi 00:57 08:11 pace

    Just a nice easy run after yesterday's speed work.

  16. RUN
    Easy 7 mi 00:57 08:11 pace

    Just a nice easy run after yesterday's speed work.

  17. RUN
    4x400 all out 8.26 mi 01:05 07:49 pace

    1.2 mile warm up, then 4x400 all out with 1600 jog recovery.

    Wow, this was pretty hard. I don't have access to a track, so I have to do all repeat based speed work on this flat access road l... read more

    • Dustin V.
      Dustin V. Nice Job
      Nice Job:

      Well done!! You deserve a good long nap! Smokin' speed on those intervals. I might be able to do that on the bike!!

      19 days ago

  18. RUN
    10k w/ strides 10 km 00:50 08:02 pace

    10k w 6x20 sec strides

    • Darrel W.
      Darrel W.

      Nice run, Jay. I need to do more short speed work, too.

      20 days ago Like

    • Jay P.

      Thanks! Wait until you see tomorrow's workout...

      20 days ago Like

    • Dustin V.
      Dustin V.

      Nice run, Jay. That must have felt like a restrained pace today!! Sounds like a sufferfest tomorrow?!

      20 days ago Like

  19. RUN
    Easy 8 mi 01:03 07:50 pace

    Yawn

  20. RUN
    Easy @ Lunch 7.5 mi 00:58 07:41 pace

    Back to work, out by the sea. Super windy...