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  1. RUN
    good Treadmill at MAC Harbor East 1 mi 00:12:00 12:00 pace

    Endurance and fitness level felt good for an easy mile.

  2. VELO
    alright Stationary Bike at MAC Harbor... 2.4 mi 00:10:00 14.4mph pace

    Warm up cycle at level 10

  3. VELO
    Treadmill at the MAC Harbor East 3.5 mi 00:35 6.0mph pace

    Intervals between 7.0mph and 5.0 mph. Right knee felt a bit strained during both levels.

  4. VELO
    Stationary Bike at MAC Harbor... 2.45 mi 00:10:00 14.7mph pace

    Warm up for workout, legs were sore after 2 days off

  5. RUN
    good Treadmill at MAC Harbor East 2 mi 00:24 12:00 pace

    Intervals between 7pmh and 5mph. 5 mins uphill at 15% incline and 3.5mph speed

  6. VELO
    good 6 mi 00:30 12.0mph pace

    Stationary Bike, level 10-13, sore legs after.

  7. RUN
    good Treadmill 4.25 mi 00:45 10:35 pace

    Intervals on the treadmill between 5mph and 7mph

  8. RUN
    blah Home to road and back along t... 3.01 mi 00:30 10:01 pace

    Ran during lunch time today in 80+ degree weather. Feet felt heavy from the weather and two consecutive days off. This run was making up for missing yesterday's 3 miler so I still have another... read more

  9. RUN
    good Home towards Dauphin town and... 5.01 mi 00:51 10:14 pace

    Excellent feel to today's run. Good cool weather and excited to shake out my legs on the road after being in the gym yesterday.

  10. RUN
    good Treadmill at Gold's Gym 3 mi 00:29 09:41 pace

    Today was hot, but I pushed through another 3 miler on the treadmill. Easy enough, tried to put in some intervals between 5.5 mph and 8 mph to mix things up.

  11. RUN
    good Stony Creek Road 3 mi 00:28 09:28 pace

    First run that actually felt good. Ran in the evening around 7:15pm so it had cooled down a bit. It also helped that yesterday was a rest day and I took it easy.

  12. RUN
    tired Dauphin town school loop 4.01 mi 00:41 10:19 pace

    90 degrees and a slow pace. Still not feeling into the swing of it yet. Tomorrow's a rest day which should help.

  13. RUN
    tired Along River in Harrisburg, PA 3.01 mi 00:30 10:00 pace

    Bad pre-run food intake, run felt long and slogging. I'd rather run early in the morning or later in the day. Not much energy at 4 in the afternoon.

  14. RUN
    blah Home to the loop and back 3 mi 00:32 10:43 pace

    First run in the past two months. Rough on the hips, had to do intervals of run and walking to manage my breathing. Definitely out of shape, but looking forward to getting back into the swing of th... read more

  15. RUN
    good Dauphin Town Community Park 3.02 mi 00:29 09:38 pace

    Laps around the baseball fields on gravel in about 65 degree weather at dusk. Felt wonderful.