Miles:
5183 total / 0 in 2017
Goal:

2012 Cap10K under 40-minutes IF conditions are good and I'm healthy.

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Ron logged 5183 miles.

Last workout over 5 years ago. Help get them back on track!

  • 0 miles
  • 0:00 time
  • 0 calories
  • 0 workouts
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  • This Week time period

Entries

  1. RUN
    Thundering Herd 7.75 mi

    Died at the turn at 7.75. Walked back 2.25 miles. Left iliopsoas.

  2. RUN
    Treadmill 5.1 mi

    1.1 w/u, c/d. 4 x 0.8mi @ 9.5mpm on 2.0 incline with 0.2mi recoveries

  3. RUN
    CVMS 5.4 mi

    2.4 w/u, cd. 12 x 400 relays... 86, 86, 89, 86, 85, 84, 85, 82, 81, 77, 76, 74

  4. RUN
    Raincreek Out and Back 11.51 mi

    Injured left soleus.

  5. RUN
    BC No Excuses 6 mi

    11 x 0.29 intervals. Worked on faster cadence. Cheated with leads.

  6. VELO
    Jimbike 00:30

    4 x 90 hard... B-16

  7. RUN
    No Excuses CVMS 5 mi

    400-800-1600-800-400. No times except for last 400 which was 77sec (41/36)

  8. RUN
    BC Thundering Herd 9.5 mi

    Pretty good. Slow warmup and cooldown. Struggled a little to maintain 7 minute pace during the out interval

  9. VELO
    00:30

    Just getting time on the bike.

  10. RUN
    T and C 6.18 mi

    Alternated easy and hard miles. 5:50 pace for mile #4

  11. VELO
    Jimbike 00:30

    4 x 90 seconds out of the saddle.

  12. RUN