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  • 4 miles
  • 00:28 time
  • 400 calories
  • 1 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Treadmill 4 mi 00:28 06:54 pace

    Speed run with miles in 7:29, 7:03, 6:40, and 6:27. I'm running a trail half marathon in Moab on Saturday, so I need to keep the mileage low until then.

  2. RUN
    good Hills of Rapid Valley 10.05 mi 01:23 08:16 pace

    I ran up and down hills while I had the chance--while visiting my daughter Holly V.

  3. RUN
    good Treadmill 5 mi 00:42 08:19 pace

    A few easy treadmill miles.

  4. RUN
    alright Treadmill 5 mi 00:36 07:08 pace

    Pyramid run with miles in 7:29, 7:03, 6:40, 7:03, and 7:29. I didn't feel up to going faster today.

  5. RUN
    great Treadmill 5 mi 00:42 08:19 pace

    Just some easy treadmill miles.

  6. RUN
    great Military-Casselman-19th-Hwy 105 10.72 mi 01:25 07:58 pace

    Today is the warmest day of the week (or two weeks) to I made my first early outdoor run in a while. Luckily it got light before my headlamp died. I took the first 3 miles easy, pushed hard on 4 mi... read more

  7. RUN
    good Perry Creek-Rebecca St. loop ... 5.08 mi 00:42 08:12 pace

    It was a cold day for the MRR February Freezer, but five of us braved the 10° with a 15 mph west wind. Then we had a nice lunch at Mike Mahaney's house. I put in five miles to make a 50-mile w... read more

  8. RUN
    good Treadmill 5 mi 00:36 07:06 pace

    Speed run with miles in 7:59, 7:30, 7:02, 6:40, and 6:20. The last one was a killer!

  9. RUN
    great Treadmill 7 mi 00:57 08:08 pace

    Slow run (7 mph) with six strides (10 mph) in the middle three miles.

  10. RUN
    good Treadmill 5 mi 00:38 07:32 pace

    Run at increasing speed with miles in 8:33, 7:59, 7:29, 7:03, and 6:40.

  11. RUN
    good Treadmill 4 mi 00:34 08:22 pace

    Short recovery run after Monday's long run.

  12. RUN
    great Sioux City Tri-State Run 24.08 mi 03:26 08:32 pace

    The Boston Marathon is 9 weeks away! I’ve been planning this long tri-state run for Presidents Day. My only goal was to run for over 3 hours. I held up better than expected, maybe because I broke w... read more

    • Elliot W.
      Elliot W.

      Solid long run - especially in those temperatures!

      15 days ago Like

    • Jean G.
      Jean G.

      What did you eat?

      15 days ago Like

    • Pete A.
      Pete A.

      Wow that is one epic run! Three hour tri-state, nice! If this was a measuring stick run, I'd say you aced it in those conditions.

      14 days ago Like

  13. RUN
    good Treadmill 5 mi 00:42 08:19 pace

    Recovery run

  14. RUN
    good Treadmill 8 mi 00:59 07:19 pace

    Mid-length, mid-speed run with fast finish: miles in 7:30, 7:30, 7:30, 7:30, 7:30, 7:29, 7:02, and 6:40. The Boston Marathon is 9½ weeks away!

    • Prime
      Prime

      Tim, Do you think the snow will melt in Boston by then? It may be a white marathon there.

      18 days ago Like

    • Elliot W.
      Elliot W.

      Great stuff Tim, what are you hoping for? Fingers x'd I'll be there in 2016.

      18 days ago Like

    • Tim H.
      Tim H.

      A white April marathon would be fun! I'm always hoping for a sub-3:00, and I should be close to that if training continues well.

      16 days ago Like

  15. RUN
    good Treadmill 4 mi 00:33 08:11 pace

    I ran the treadmill at 7 mph with four 10 mph strides, miles in 8:34, 8:34, 8:01, and 7:37.

  16. RUN
    good 5 mi 00:38 07:31 pace

    Treadmill run at increasing speed with miles in 8:33, 7:59, 7:30, 7:02, and 6:31 (last ¼ mile at 9.5mph).

  17. RUN
    good Treadmill 3 mi 00:26 08:33 pace

    Short morning recovery run.

  18. RUN
    good Ran Jefferson/480/330 loop 16.2 mi 02:16 08:24 pace

    Early morning run, deliberately slow. This is a route is essentially a giant square with 4-mile sides. I had a nice tailwind heading north and west but froze on the return. I watched a nice sunrise... read more

  19. RUN
    great Treadmill 10 mi 01:18 07:46 pace

    Early birthday run with fast finish--miles in 8:33, 8:00, 8:00, 8:00, 8:00, 7:59, 8:00, 7:29, 7:03, and 6:40. It felt great!

    • Prime
      Prime

      Well I wish you a Happy Birthday. I hope it will be a good year.

      28 days ago Like

    • Elliot W.
      Elliot W.

      Happy Birthday Tim - great birthday miles.

      28 days ago Like

  20. RUN
    good Treadmill 5 mi 00:43 08:33 pace

    I ran the treadmill with a 5% grade to get some miles in preparation for the hills of Boston.