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Dan logged 14312 miles.

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

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  1. RUN
    Track Day! 5X100, Mile, 5X100... 10 mi

    Miles in 5:22 and 5:28. Strides at strong effort but not flat out sprint. Short rest on everything. Trying to make the legs get zippy!

  2. RUN
    good Neighborhood run 10 mi

    4 mi warmup, 4 mile progression: 6:10, 6:00, 5:50, 5:40. The 2 mi cool down. Saw a coyote on my cool down. I hear them at night sometimes but it is unusual to see one.

  3. RUN
    Track Day- 3200 + 6X300 10 mi

    Good 5K prep. Run 3200 M, rest 5 min. Run 6X300 with 100 rest. The idea is to hit a hard 3200 to wear out your legs and then do some fast 300s with short rest to simulate running hard at the end of... read more

  4. RUN
    Neighborhood run 6 mi

    Easy miles. Recovery pace because my calves are still killing me after doing 400s on Tuesday!

  5. RUN
    Lake Eola 13 mi

    Boring for the first 10, running in circles around the lake. Then joined a group run and had a beer and a burger at Graffiti Junction.

  6. RUN
    great Track Day 14 X 400 10 mi

    14 X 400 broken into sets of 5,4,5. 200M rest between reps, 400 between sets. Averaged 1:20 for the first set, about 1:17 the second set and 1:16 the final set. Closed it out with a 1:13.

  7. RUN
    Sweet H2O 50K, Lithia Springs... 34 mi 05:29 09:40 pace

    Sloppy, muddy, hilly and fun. Ridiculously hard trail conditions in some sections with slick Georgia clay on steep inclines and declines. Beautiful course in the hills and through the woods. Was it... read more

  8. RUN
  9. RUN
    Track Day 4-2-4 10 mi

    4X400, 2X800, 4X400. Averaged 1:20s for the 400s and 2:42 on the 800s. Kept it under control and now...... LET THE TAPER BEGIN!!!!!