Ryan
Psycho Wyco 10 mile trail run. 20 min pr (1:57 last year). BOOM!
I love to run for the fun of it, I really do. But, I love competing more. Running has provided me with an outlet for competition I... read more
- Site:
- http://www.ryanjknapp.com/blog/running
- Miles:
- 1075 total / 35 in 2012
- Goal:
Big 2012 Races: July - Ragnar Relay: 6 man team (Colorado) December - North Face 50 mile Trail Championships (San Fran)
Track and share your training!
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Entries
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RUN
great 9.61 mi 01:38 10:10 pace
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RUN
alright 13.84 mi 02:09 09:20 pace
14 miles, 2 warmup, 11 at race pace and 1 cool down. My body was definitely not feeling it today. My HR was way up at 180+ when I wasn't even close to that sort of pace/mile. I love these runs thou... read more
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RUN
great 11.82 mi 01:41 08:34 pace
Awesome step up run today. Felt great throughout minus the cold I got from exposure around mile 10. After 1.5 hours out there, it started to get chilly! Run miles 1,2,3 in zone 2 then run miles 4,5... read more
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FIT
good
2 rotations @ 1 min + 15 sec rest
Chest Press (bench or ball) 32/32
Flys (bench or Ball) 32/20
Center Chest Press (bench or ball) 22/20
Decline Push-up 12/9
Full Body Crunch 34/25
Russian Twist 39... read more -
RUN
great 8.5 mi 01:12 08:30 pace
20 min Zone 2, 20 Zone 3 and 20, Zone4/5 - 20 min in Zone 4/5 was under 7min/mile pace. Thursday is off to a great start!
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RUN
9.28 mi 01:40 10:46 pace
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RUN
8.31 mi 01:14 08:52 pace
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RUN
6.15 mi 00:57 09:12 pace
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RUN
8.13 mi 01:09 08:30 pace
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RUN
11.34 mi 01:43 09:04 pace
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RUN
6 mi 00:51 08:32 pace
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RUN
1.96 mi 00:29 14:56 pace
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RUN
14.4 mi 02:12 09:08 pace
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RUN
11.85 mi 01:43 08:39 pace
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RUN
9.42 mi 01:30 09:34 pace
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RUN
10.3 mi 01:38 09:32 pace
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#dailymission - Song I must have on my iPod - God's Gonna Cut You Down by Johnny Cash. Every time I hear that song I picture this video and channel my inner Josh Cox.
4 people liked what Ryan shared -
RUN
good Trolley Trail 9.73 mi 01:24 08:40 pace
Was supposed to be an interval run, but since I've been sick the last few days I did two Zone 4-5 x 7 min and then the rest was Zone 3 and turned it up when I felt like it. It was good to get back ... read more
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RUN
34.5 mi 02:13 03:51 pace
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RUN
8.61 mi 01:23 09:40 pace
Ryan
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congrats!! Awesome job today! and KC Trail Nerds totally ROCK!
about 8 hours ago • Like