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  • 17 miles
  • 01:20 time
  • 454 calories
  • 2 workouts
  • This Week time period


  1. FIT
    good Strength training with Whitney 00:30

    Glad it was an upper-body focus today.

  2. VELO
    good Ryde Barre 17.4 mi 00:50 20.9mph pace

    Enjoyed Marci's class - nice change to go and have someone else tell me what to do. Lots of long, higher-resistance intervals. Average RPM: 81.

  3. RUN
    good Recovery miles 5 mi 00:46 09:07 pace

    My mind said I should run longer today, but my body wanted more sleep. With the race yesterday, I didn't get in a "long" run this week ... but I am trying not to worry about that too... read more

    • Marcie M.

      Oh yeah--I wouldn't give distance a 2nd thought this week. Some solid racing more than makes up for it--and honestly probably was better prep for you. And if you get 14 next week? Perfect. Nice recovery miles.

      1 day ago Like

    • Dale B.
      Dale B.

      You had a great week Susie!

      1 day ago Like

  4. Shared Photo

    My daughter and me at Rim Rock - beautiful morning to run on a great cross country course!

  5. RUN
    great Dr Bob Run - 8K 4.9 mi 00:39 07:52 pace

    Beautiful morning to run at Rim Rock Farm, which is the home cross country course for KU - a tough one. Two years ago I ran the 5K and staggered across the finish line, so I was a bit intimidated t... read more

    • Steve W.
      Steve W.

      Beautiful and tough course! Congrats on your 1st overall win!! w00t!!

      2 days ago Like1 person

    • Show 3 more comments...
    • Krista W.
      Krista W.

      @bill, Rim Rock is a super challenging XC course. I think what makes it different that HH is the speed you'd push for the short distance at RR. Both have a nice, downhill homestretch though! @suzie, a win is a win and that course is tough! Way to go!!!

      1 day ago Like1 person

    • Dale B.
      Dale B.

      Very nice!

      1 day ago Like

  6. VELO
    good Ryde Barre 17.8 mi 00:50 21.4mph pace

    Put together a "Macho Ryde" playlist to balance out last week's "Girl Power." TGIF! Average RPM: 82. Average HR: 141.

  7. RUN
    good Still tired 7 mi 01:01 08:46 pace

    Earlier this week I had hoped to get in 8-10 miles today because I'm running the Dr. Bob 8K on Saturday, but getting an extra half-hour of sleep was worth it. Legs finally woke up around mile ... read more

  8. FIT
    tired Strength training with Whitney 00:30

    Tough upper-body work today.

  9. VELO
    tired Ryde Barre 18.3 mi 00:50 22.0mph pace

    Royals game last night - a record "slow" game for nine innings - made for a short four hours of sleep before class. But I made it through and worked up a good sweat. Average RPM: 86. Aver... read more

  10. RUN
    good Run it off 6 mi 00:50 08:22 pace

    Workwise, yesterday was a long and challenging one. Ran off some of that stress and frustration this morning. Nice and cool out there, with temps around 50 and little wind. Flat, simple out-and-bac... read more

  11. FIT
    good Strength training with Whitney 00:30

    Focus on lower-body work.

  12. RUN
    good Quiet start 4 mi 00:36 09:00 pace

    Easy miles before strength training. Milder with a light breeze - quiet and peaceful. Splits: 9:36, 9:00, 8:44, 8:38.

  13. walk
    good Recovery day 3 mi 00:45 15:00 pace

    Short walk before work. It was great to see lots of folks who live in the central states have awesome runs yesterday - hope you get out and enjoy the beautiful weather again!

  14. RUN
    great Nice and cool 10 mi 01:22 08:13 pace

    Took me awhile to get out the door this morning - warm bed, cold house - but I'm so glad I did. This was one of my best runs in a long time, and I'm sure the cooler weather (low 40s) and ... read more

    • Marcie M.

      Ah, I just love this! Boy low 40's and sun is, in my opinion, the absolute perfect running weather. Looks like your body agreed. What an amazing run. Just makes me smile for you. Yes, a month from now you should be more than primed. Great one Suzy.

      10 days ago Like1 person

    • Laura

      Great splits today Susie. Sometimes it's worth the effort... Early to bed tonight :-))

      9 days ago Like1 person

    • Karla G.
      Karla G.

      must be the weather...I had a very similar run today! Feels oh so nice!

      9 days ago Like1 person

    • Susie F.
      Susie F.

      And I forgot to mention - no calf pain! That might've been the best part of the whole run.

      9 days ago Like

  15. VELO
    good Ryde Barre 17.4 mi 00:50 20.9mph pace

    Hard to get out of bed as I was in a deep sleep when the alarm went off. Started class groggy, but a good "Girl Power" playlist helped get us moving. TGIF! Average RPM: 84. Average HR: 145.

    • Mark W.
      Mark W.

      Haha, nice. I'm assuming it's mostly women in your class? Nice miles this morning!

      11 days ago Like1 person

    • Susie F.
      Susie F.

      @Mark, there is one guy who's a regular, and he is a great sport who puts up with us!

      10 days ago Like

  16. RUN
    good Misty morning 5.5 mi 00:48 08:46 pace

    Definitely fall-like out there - I could've used my gloves this morning. Broke out the new Glycerin 12s. More flexible than the previous model, so time will tell which I prefer. Splits: 9:49, ... read more

  17. FIT
    good Strength training with Whitney 00:30

    All upper-body. My body is feeling this week's strength work - good stuff!

  18. VELO
    good Ryde Barre 18.1 mi 00:50 21.7mph pace

    Hadn't done this workout for a while, and it started a bit mellow but - wow - had a tough long climb in the middle that had my heart rate up there. Good, sweaty class. Average RPM: 85. Average... read more

  19. RUN
    good Slow going 5.5 mi 00:51 09:13 pace

    Feeling the effects of yesterday's leg work. Glad this is a bit of a step-back week. Muggier today, but still had a great view of the full moon for the first half of the run. Splits: 10:12, 9:... read more

    • Marcie M.

      The moon wasn't as low in the sky today but it was still big and full. Nice run on tired legs. :-)

      13 days ago Like

    • Ann H.
      Ann H.

      yeah, that moon! gorgeous. nice fiver this morning. enjoy the step back!

      13 days ago Like

    • Amy S.
      Amy S.

      Sounds great

      13 days ago Like

  20. FIT
    good Strength training with Whitney 00:30

    Focus on core and lower-body. Legs are feeling it already.