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  • 6 miles
  • 00:49 time
  • 738 calories
  • 1 workouts
  • This Week time period


  1. RUN
    good Morning Clearing Run 5.88 mi 00:49 08:20 pace

    Foggy in the early hours.

  2. RUN
    good EGT with Dan and Kola 5.92 mi

    Not sure how long, but Kola looked tired (not)

  3. RUN
    good Perseverance w Soren 6.63 mi

    No Soren...just the route

  4. RUN
  5. RUN
    good Fred Pt and Airport 10.2 mi 01:42 10:00 pace

    Lsd emphasis on s...beautiful day. Knees are popping

  6. RUN
    good Sushi run 5.7 mi 00:50 08:46 pace

    While XC kids sold sushi the coaches ran in the sun. Two loops became one though as both motors sputtered...

  7. RUN
    good Fred Pt, Raven, Treadmill 8.5 mi

    Morning run with team plus a Raven hill then 6 more on tread with DB

  8. VELO
    good Morning spin and brick 18 mi 01:08 15.9mph pace

    One hour spin and a 1 mile run brick to follow

  9. VELO
    good To Banana Pt Solo 62 mi 04:01 15.4mph pace

    Dragged in the last 20. Road the chip seal out past new ferry and it was ok. Overcast and cool.

  10. RUN
    good Twin Creeks 3.9 mi 00:35 08:58 pace

    Top down 2 then back with part of team. Good optional day with 7 runners

  11. RUN
    good Partial course exploration 2.6 mi 00:24 09:13 pace

    One plus loop and up Rr

  12. RUN
    good Ballard Discovery Park 5.6 mi 00:52 09:17 pace

    With Soren. Tight hamstrings but a beautiful hot day in Seattle.

  13. RUN
    good Ben Blackgoat 7.03 mi 00:59 08:27 pace

    Running up the Perseverance River was fantastic. DRob, Ian, Merry, knee was a little unstable so I took it easy on the down but really happy no damage or pain resulted.

  14. VELO
    good Fjordome 15 mi 00:53 17.0mph pace

    30 min warmup then 20 min of 1 minute intervals...heart rate up and shirt destroyed.

  15. RUN
    good PM push 4 mi 00:40 10:00 pace

    20 min stair running, 20 min treadmill with quarter mile intervals. Some rear knee pain in right knee when over 2% incline.

  16. VELO
    good Fjordome 15.5 mi 01:00 15.5mph pace

    Let the day begin....

  17. FIT
    good Afternoon 4 mi 00:40 10:00 pace

    With some core and shoulder stretching

  18. VELO
    good Fjordome 19 mi 01:08 16.8mph pace

    Mid morning lifecycle out of the rain

  19. VELO
    good Blind Rapids to New Ferry 20 mi 01:11 16.9mph pace

    Nice day, rain on the way. Old Blue and an audiobook.