Miles:
7793 total / 454 in 2018
Goal:

PRs! 5k - 22:32, 8k/5 mi - 38:29, 10k - 48:46, 10 mi - 1:20:13, HM - 1:45:38, FM - 4:23:43.

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  • 13 miles
  • 03:23 time
  • 1453 calories
  • 5 workouts
  •  
  • This Week time period

Entries

  1. RUN
    great 3 3 mi 00:26 08:31 pace

    treadmill.

  2. RUN
    great treadmill 5.6 mi 00:51 09:11 pace

    long run.

  3. FIT
    great TBC 00:45

    bootcamp.

  4. FIT
    great TBC 00:45

    bootcamp.

  5. RUN
    great speedwork 4.42 mi 00:36 08:08 pace

    10 min warmup, 2 x 1/2 mi @ 7:25 w/ 2 min rest, 4 x 1/4 mi @ 7:06 w/ 1 min rest, 10 min cool down.

  6. RUN
    great 3 3 mi 00:25 08:28 pace

    treadmill 3.

  7. RUN
    great tempo 4.15 mi 00:35 08:30 pace

    and so begins the summer of speedwork. 10 minute warmup, 15 minutes @ 7:40, ~10 minute cool down.

  8. RUN
    great run to work 4.25 mi 00:38 09:00 pace

    run commute!

  9. FIT
    great boot camp 00:45

    total body conditioning.

  10. RUN
    great treadmill 4 mi 00:35 08:47 pace

    treadmill 4.

  11. FIT
    great boot camp 00:45

    total body conditioning.

  12. RUN
    great hot 3 3 mi 00:27 08:56 pace

    hot and tired. splits - 9:06, 9:05, 8:39.

  13. RUN
    weekend run 5.15 mi 00:45 08:46 pace

    splits - 9:05, 8:28, 8:48, 8:50, 8:37, 0.15 in 1:22 (9:07).

  14. RUN
    great Crystal City 5k Friday #4 3.15 mi 00:23 07:15 pace

    pretty happy with this considering i felt pretty crappy all week and haven't run since sunday. placed 4th in my age group of 30-39 out of almost 300! finished the series with an average time o... read more

  15. FIT
  16. RUN
    a lil too warm 6.75 mi 00:57 08:27 pace

    1 mile warm up @ 9:18, 4.5 faster miles (8:20, 8:14, 8:10, 8:11, 0.5 @ 8:10), 1.25 mile cooldown @ 8:35.

  17. RUN
    Crystal City 5k Friday #3 3.14 mi 00:22 07:06 pace

    PR city! and a sub 7 mile! splits - 7:10, 6:52, 7:21, 0.14 in 0:58 (6:54).

  18. FIT
    great elliptical 2.8 mi 00:30 10:42 pace

    elliptical.

  19. RUN
    great outdoor miles 5 mi 00:44 08:41 pace

    nice weather! splits - 9:07, 8:45, 8:46, 8:37, 8:15.

  20. FIT
    great boot camp 00:40

    total body conditioning.