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Michael logged 5723 miles.

Last workout over 3 years ago. Help get them back on track!

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Entries

  1. RUN
    good Mill again :-( 8.2 mi 01:00 07:19 pace

    W/U then MRP repeats of 3 mins@1% and 2 mins at 5%, with 1 and 2 minute recoveries. Happy with this workout!

  2. RUN
    Track for the first time in f... 6.5 mi 00:50 07:41 pace

    1.5 warm up, ladder with 200, 400, 800, 1600. 800. 400, 200. Felt a bit off, but thats marathon training. IT was cold, too!

  3. RUN
    good milll work 12 mi 01:26 07:11 pace

    Easy warm, mrp middle, easy cool. Splits were: 9:13, 8:30, 7:45, 7:19, 6:40, 6:22, 6:22, 6:22, 6:40, 7:03, 7:13, 7:19

  4. RUN
    good second tm 4 mi 00:27 06:45 pace

    3@ 6:22, 1 ez, all at 1%

    • Nebs
      Nebs

      Gorsh! That's a lot of 6:22s at 1 percent between the two workouts.

      over 3 years ago Like

  5. RUN
    good first segment 8 mi 00:53 06:35 pace

    3 @ 6.22, 1 @ 7:30, 3 @ 6.22, 1 @ 7:30, all 1%

  6. RUN
    good warm on mill 3 mi 00:25 08:20 pace

    Easy easy warm up

  7. RUN
    good easy mill miles 9.6 mi 01:10 07:17 pace

    Really really easy first mile, walked first 800 then jogged next 800 at 10:15 pace. At the one mile mark I sped up to 730 pace, always keeping the hr low. I gradually upped the hr a little at a tim... read more

  8. RUN
    good Mill Work Session 2 6 mi 00:43 07:06 pace

    HR stayed nice and low on the second round, never went over 148 :-)

  9. RUN
    good ymca mill work session 1 6 mi 00:44 07:19 pace

    Was planning twelve then I got a text from the wife "We have no hot water and there is a hissing noise from the laundry room"...RUN HOME FAST!!!!

  10. RUN
    mill day 8.33 mi 01:00 07:12 pace

    Avg hr 144

  11. RUN
    good daily double! easy mill miles 8.4 mi 01:00 07:08 pace

    Stayed sub 150 hr, was surprised how quick the pace was :-).

  12. RUN
    good one hour tready intervals 8.67 mi 01:00 06:55 pace

    With 6x804 at 2:43 each @ 1.5% inclined

  13. RUN
    good monday mill 4 mi 00:28 07:00 pace

    Quick session, no time!

  14. RUN
    good Ice Man Miles 12.3 mi 01:44 08:27 pace

    Soooo cold and ridiculously windy. Trail miles plus 2 road miles. Had sweatcicles hanging off my hat and ice frozen in my beard. I felt super tough fo sho!

  15. RUN
    good Hilton 10.15 mi 01:20 07:52 pace

    First 2.15 alone at steady effort- 6:45 avg pace, then met the Phil for the next 6- 8:15 avg pace- very easy effort, last 2 dropped Phil but stayed in easy zone- 7:15 avg pace. Very chilly windy ru... read more

  16. RUN
    good easy freezy 7.15 mi 00:56 07:49 pace

    Ran with Phil, it was sooo cold. Dinner date with a hot blonde tonight!

  17. RUN
    good theres no running like snow r... 10.66 mi 01:18 07:19 pace

    Felt good, but cold. I went out in a freaking blizzard (ok, well it was a blizzard by our standards) and it was sooo cold. Phil was running late so he missed our planned meet time and I headed out ... read more

  18. RUN
    good Easy Millmiles 6.21 mi 00:45 07:19 pace

    Just an easy tready trot. It's recovery week :-)

  19. RUN
    good tready 4 mi 00:30 07:23 pace

    Easy warm up for s/t

  20. RUN
    good looong run 23.5 mi 02:57 07:33 pace

    Tired and hungry!