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  • 5 miles
  • 0:00 time
  • 656 calories
  • 1 workouts
  • This Week time period


  1. RUN
    reco 5.4 mi

    recovery miles, no rest for the wicked #bonkproof

  2. RUN
    Whoa! 18.01 mi 02:53 09:37 pace

    Hard run, partied too hard last night. Late start with hot, humid weather and a bad hangover. This one was about getting it done. Ugly.

  3. RUN
    Sat Miles 18.01 mi 02:33 08:30 pace

    Day started off cloudy and humid and that was ok. Last 4 miles the sky cleared and it got HOT. The last miles were a bit harder.

  4. VELO
    ride home 13.02 mi 01:15 10.4mph pace

    After the long run, rode back home.

  5. RUN
    Forgot this one 7 mi 01:02 08:52 pace

    Wednesday morning easy miles

  6. RUN
    spedwerk 8.19 mi 01:10 08:35 pace

    Warm up 20 min then 4 min assertive effort / 2 min cool - cool down 20 min #bonkproof

  7. RUN
    Muunday Miles 7.01 mi 01:01 08:40 pace

    an hour of easy effort in the humidity.

  8. RUN
    Rusty 23.01 mi 03:30 09:06 pace

    Started off super slow with the rusty ankle. Didn't get much faster during the run. I do think the ankle will be fine. I'll keep taping in.

  9. RUN
    Test 6.54 mi 01:00 09:14 pace

    Testing the ankle this a.m. Tender but runnable. Many miles tomorrow are a go.

  10. VELO
    Doh 12.5 mi 01:00 12.5mph pace

    Twisted my ankle again on last night's run. I figure that taking it easy on the stationary bike was a good plan to rest the injured wing.

    • Matt

      Way to take it easy. Hope the wing is alright.

      13 days ago Like

    • Mike N.
      Mike N. Get Better
      Get Better:

      I hate it when I twist my ankle. Hope yours feels better soon.

      13 days ago

    • Steve T.
      Steve T.

      Damn. Hopefully, it's not too bad.

      13 days ago Like

    • Paul S.
      Paul S.

      Careful and hoping for quick healing!

      13 days ago Like

  11. RUN
    Twisted insanity 9.01 mi 01:19 08:44 pace

    4,036 ft of gain on this Hill workout. Everything was going well until I twisted my ankle again on the jog back down before the last hill repeat. This ankle is starting to fold like a bad beach cha... read more

  12. RUN
    Sweet Air x 2 16.26 mi

    First loop was part of the Sweet Air Trail Race, them we did it again to get out mileage in. Muddy, hot, humid, lots of flies, another good trail run.

  13. Shared Photo

    Here is my review of the Newton Kismet:

  14. RUN
    Towson to Canton 16.01 mi 02:20 08:44 pace

    Hot and humid, but other than that a pretty good run. #bonkproof Congrats to Caleb M. for winning the Grandpa Marathon. Always nice to have a coach that can show you the way.

  15. VELO
    Ride it back 13.17 mi 01:16 10.4mph pace

    Ride home after the run

  16. RUN
    Hill Repeats 9.26 mi 01:18 08:26 pace

    Solid #bonproof workout. Hill repeats on some nasty stuff. Came home dripping.

  17. RUN
    70 min 8.05 mi 01:10 08:41 pace

    Seventy min of easy running. #bonkproof

  18. RUN
    hood like 7.59 mi 01:05 08:33 pace

    Nice warm Maryland run. #bonkproof

  19. RUN
    Holiday run 22 mi

    Hot dang, 22 miles done. Time for beer & BBQ. #transrockiesrun #bonkproof happy 4th of July. Life, liberty, and the pursuit of happiness.

  20. RUN
    Morning sunshine 7 mi

    Nice easy morning. Airia

    • Matt

      Way to get in some easy miles.

      27 days ago Like