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  1. RUN
    great easy run 6 mi

    slow easy run after a hard long run yesterday.

  2. RUN
    Long run fast 10 mi

    Not sure about the pace but should be around 8:30-8:40. Wanted to run 12 miles but no time.

  3. RUN
    Tm easy 3.25 mi 00:31 09:40 pace

    Easy run with 3.0 incline.

  4. RUN
    good TM tempo 6.5 mi 00:57 08:49 pace

    1m wu, 4 m at 8:00 pace, then cd.

  5. RUN
    blah LR 10 mi

    Would like to run 13 miles but the weather made me too tired.

  6. RUN
    good Easy run 6.5 mi 01:00 09:13 pace

    No watch

  7. RUN
    Easy run 6 mi

    No watch but I think it was about 6 miles.

  8. RUN
    alright tempo 6M no watch 7 mi

    Since I forgot my charger at home, I won't be able to use my watch for awhile. Ran 6 M tempo then 1M c/d. The tempo part felt difficult, not sure how fast though.

  9. RUN
    good LR 10M Bangkok run 10.02 mi 01:29 08:51 pace

    The weather wasn't as hot and there was some breeze. I ran without looking at the watch and got progression pace. The last mile was 8:15. Happy with my pace. :)

  10. RUN
    good Bangkok run 6.41 mi 00:58 09:07 pace

    Not as hot as I expected but still pretty warm.

  11. RUN
    good Cranberry crawl 10K 6.22 mi 00:50 07:57 pace

    Never thought that I would run sub50 today. I went to the race hoping to run 51. The the race was on gravel trail with 3 turnarounds. So I thought may even be slower, probably 51-52.

    I lined up f... read more

  12. RUN
    tired TM 6x400 5.05 mi 00:47 09:18 pace

    6x400 M at 7:30. The last interval was VERY difficult. Didn't really feel good.

  13. RUN
    great long run 12.01 mi 01:50 09:10 pace

    Freezing the first couple miles and felt better after that. Took it easy.

  14. RUN
    blah TM interval 5.3 mi 00:49 09:11 pace

    I wanted to run outside but it was too windy. So I ran this interval on TM. 1M w/u, then 8x400 at 7:30 pace with 1 min RI. It was difficult and I had to jog longer a few times.

  15. RUN
    alright 2x3M at 8:10 with 5 min RI 7.49 mi 01:04 08:29 pace

    Difficult and my hands were freezing!!!

  16. RUN
    good LR 11.01 mi 01:38 08:54 pace

    Nice run with the last couple miles fast.