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  • 4 miles
  • 00:34 time
  • 357 calories
  • 1 workouts
  • This Week time period


  1. RUN
    good 4mi Dunning/Fuller Loop 4.09 mi 00:34 08:17 pace

    Easy 4 with little man in the jogging stroller. Definitely beat from the race yesterday.

  2. RUN
    great Summerfest 12K 7.53 mi 00:49 06:28 pace

    This race went waaay better than I hoped it would. Cruised through the first few miles at ~6:30min/mi. Felt good, so I kept going. Greg R. called it. Ended up taking second overall! Woohoo!!! I... read more

  3. RUN
    good 4.13 mi 00:33 07:57 pace

    Easy 4. Feeling pretty good today. Hope the weather is okay for the Summerfest 12K on Sunday.

  4. RUN
    good Chiyoda + Bird Sanctuary + No... 7.32 mi 00:57 07:49 pace

    Easy 7. Nice morning for a run. While I don't want summer to end, I do enjoy running in the cooler temperatures. Feeling decent today. Lots of massage yesterday helped.

    • Laura A.
      Laura A.

      Nice miles this morning John, the cooler temps are definitely welcome.

      5 days ago Like

  5. FIT
    good 2x YMCA Weight Circuit

    Hour of weights plus two sets of leg lifts.

  6. RUN
    good 5mi Phillips/Hefner Loop 5.09 mi 00:41 08:07 pace

    Easy 5. Feeling a bit tired. I can never seem to get my Wednesday run down to my recovery HR target.

  7. RUN
    good 4mi Morning Tempo 7.11 mi 00:49 06:55 pace

    Tempo Tuesday! Scaled it back a little bit this week so that I can be ready for the Summerfest 12K this weekend. Definitely felt harder than last week. Did 1.5mi easy + 4mi tempo (6:27, 6:24, 6:26,... read more

  8. RUN
    good 4mi Baker/Ridge Loop 4.03 mi 00:32 07:56 pace

    Easy 4 to kick off the week. Hips are a little tight from all of the driving this past weekend.

  9. RUN
    good 4mi Judson/Hefner Loop 4.13 mi 00:35 08:21 pace

    Easy 4 with my son in the jogging stroller. Feeling decent today. Managed to keep my avg HR under my target.

  10. RUN
    good Lehigh Trail Out-and-Back 14.39 mi 01:54 07:56 pace

    Went into work early this morning and ran the Lehigh Valley Trail. It's a nice change from the usual. It was a tough one, though, for a number of reasons. Legs are still pretty tired. Looking ... read more

  11. RUN
    good Hojack + Bird Sanctuary + Nor... 7.14 mi 00:57 07:57 pace

    Bucket challenge completed? Nothing like being less than 2 mins into a run and hearing the roar of rain coming at you. Last words before heading out: "I should take my visor."

    • Laura A.
      Laura A.

      Nice job getting the miles in, so did you actually bring the visor?

      12 days ago Like

    • John S.
      John S.

      Nope. Luckily, the hard rain let up around the 1mi mark.

      12 days ago Like

  12. RUN
    good 5mi Phillips/Hefner Loop 5.09 mi 00:40 07:53 pace

    Easy 5. Definitely tired from the tempo run yesterday. HR was a bit high. The humidity didn't help.

  13. FIT
    good 2x YMCA Weight Circuit

    Hour of weights plus two sets of leg lifts.

  14. RUN
    great 5mi Morning Tempo 7.15 mi 00:48 06:44 pace

    Tempo Tuesday is back, and it feels good! I'm glad I stepped up and chose the longer distance to start off with. This was a big confidence booster. Did 1mi easy + 5mi tempo (6:27, 6:26, 6:28, ... read more

  15. RUN
    good 4mi Phillips/Hefner Loop 4.01 mi 00:31 07:47 pace

    Easy 4. Feeling pretty good today. Back to tempo runs tomorrow.

  16. RUN
    good North Ponds + Bird Sanctuary ... 8.3 mi 01:05 07:49 pace

    Easy 8. Shorter run this weekend. Back into normal training next week. Pretty good run overall. When I got to Chiyoda, I discovered that there was a 5K going on. Apparently, part of the course was ... read more

  17. RUN
    good 4mi Pierce/Sanford Loop 4.05 mi 00:31 07:46 pace

    Easy 4. Feeling pretty good today. Getting to bed early helped a lot.

  18. RUN
    good Hojack + Bird Sanctuary + Nor... 7.16 mi 00:57 07:59 pace

    Easy 7. Felt super tired by the end of this run. Getting back into the swing of things after vacation has been tough.