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  • 5 miles
  • 00:45 time
  • 717 calories
  • 1 workouts
  • This Week time period


  1. RUN
    good Riverside Back Loop 5 mi 00:45 09:05 pace

    Hips are a bit sore from Saturday. But, my cadence was 166 without the metronome. That's progress! AVG HR 127.

  2. RUN
    good Home up Perseverance & Back 15.16 mi 02:35 10:14 pace

    Another 1/2 mile or so and I would have been to the end of the trail. Had a couple of sub 9's once I got back to civilization. Now it's time to trust the training :-)

  3. FIT
    good Yoga and a hot tub! 00:40

    The Friday semi-executive workout.

  4. FIT
    good At the pool 00:50

    There are new spin bikes at the pool that are apparently designed for midgets. What's the point?

  5. RUN
    good Riverside Tempo 5.22 mi 00:45 08:38 pace

    A much better sandwich today. 27 minutes of T pace @8:18. I seem to find it easier to focus during hard runs vs. easy runs.

  6. RUN
    blah The Big Bird 5 mi 00:48 09:30 pace

    The ends were good, but the middle was lacking. Like a sandwich with good bread, but flavorless innards.

  7. RUN
    good Riverside to the Glacier and ... 9 mi 01:16 08:25 pace

    9 mile race simulation went better than I hoped! I was hoping to hold 8:40's but did better than that. I think that I might be able to hold 8:40's for Leg 6, although that is another 7 m... read more

    • Jim U.

      That's an excellent time! You've earned it having worked hard for this.

      9 days ago Like

    • Sara R.
      Sara R.


      9 days ago Like

    • Dan R.

      I dedicate my life to the wonderful law of cause and effect. That's one translation of the Nicheran Buddhism chant Nam Myoho Renge Kyo. Now that's religious talk I can sign on to! Good on you, brother.

      8 days ago Like

    • Jim

      Thanks y'all. I also tried the cold bath trick after the run. My legs felt better on Sunday than in previous weeks when I take a hot bath after a long run.

      8 days ago Like

  8. Shared Photo


    • Sara R.
      Sara R.

      That because he's been swimming for three days and he's a GD expert ;o)

      10 days ago Like

    • Jim

      Ha ha ha!!!!!!!!!!!!!!!!!!!!!!!!

      10 days ago Like

  9. FIT
    good Yoga 00:30

    Even though I'm inflexible and can barely approximate some moves, I still feel so much better after doing this.

  10. FIT
    good DPAC Core 00:51

    Aaaahhh, core and strength work. It's important to remember that these workouts are more important than actual running. Of course, not every day. Some days, you have to get drunk and get in... read more

  11. RUN
    good Wednesday Track 4 mi 01:01 15:13 pace

    We did our Salute to the Olympics! There were six of us so we had two teams of three. 2400 relay, 1200 relay, 600 relay and a 300 relay. Lots of podium finishes!! Later, we all went to a gas st... read more

  12. RUN
    good Riverside/Steelhead/BBridge 5 mi 00:47 09:24 pace

    Felt ok physically, mentally I was a bit off. But, AVG HR was 128. Calmer than you are Dude.

  13. RUN
    good Mostly Rainy 13.35 mi 02:05 09:21 pace

    From Church, past Sheep Creek,then home. I was feeling all smart because the first 5 miles had no rain. The clouds opened up for the last 8. Nothing like what you all did yesterday though.

  14. RUN
    good Bbridge @lunch 3.01 mi 00:26 08:43 pace

    Decent pace run.

  15. RUN
    good Herbert River - Staff Retreat 5.28 mi 00:50 09:22 pace

    Ran with 8 coworkers on the way out. One the way back, I put the pedal to the metal...and it felt good! Had an 8:11 and and 8:08 on the way back along with the last .28 at 7:22. I think the LSD ... read more

  16. RUN
    alright Charlotte Dreadmill Tempo 3.5 mi 00:30 08:34 pace

    Stranded in Charlotte for the day while Delta figures things out. Our hotel gets us into the YMCA. After a 10 minute warmup, I did 10 minutes at 8:13 followed by 10 minutes at 7:47. Felt fine al... read more

  17. RUN
    good Emerald Isle 5 mi 00:48 09:36 pace

    5 miles at 8:00 AM in 77 degree weather with maximum humidity. That equals one bottle of water....don't run without the water belt.

    • Jim U.

      That seems warm for Ireland. Or is it the National car rental place?

      25 days ago Like

  18. Shared Photo

    Carolina Coast Run

  19. RUN
    good Emerald Isle 4.05 mi 00:38 09:17 pace

    Dang it is frickin hot here!