56079 total / 2354 in 2018

hope to stay injury free and keep on running. Need to put in some really good speedwork this summer.

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  • 182 miles
  • 11:41 time
  • 7864 calories
  • 9 workouts
  • This Week time period


  1. VELO
    good home 22 mi 01:07 19.7mph pace

    easy spin on trainer this evening

  2. FIT
    good home 00:30

    upper body and core

  3. RUN
    alright cooper creek park 8 mi 01:04 07:57 pace

    out and back on rails to trail, took 40 sec walk breaks after each mile for the first 4 miles then picked up the pace the last 4 miles and did not take any walk breaks, running just under 7:30 pace

  4. VELO
    alright riverwalk 40 mi 02:12 18.2mph pace

    very easy ride this morning, legs sore from yesterday

  5. VELO
    good home 22 mi 01:09 19.2mph pace

    legs really sore this evening

  6. RUN
    good lakebottom park 10.5 mi 01:18 07:25 pace

    hard track workout this morning, did a 6 mile warm up running about 2 easy miles with Debbie, then ran 8 x 800 at around tempo pace with 30 sec. recoveries

  7. VELO
    good riverwalk 45 mi 02:23 18.9mph pace

    easy ride this morning after work, great weather for this time of the year, around 60 degrees, with very little wind

  8. VELO
    good home 30 mi 01:29 20.3mph pace

    easy spin on trainer before work, legs still a little sore

  9. RUN
    good rails to trail 4 mi 00:31 07:41 pace

    out and back from cooper creek park, legs really sore at start of run but felt much better after the first mile

  10. VELO
    good home 32 mi 01:39 19.4mph pace

    very easy spin this evening, legs a little sore from morning run

  11. RUN
    great lakebottom park 6 mi 00:43 07:14 pace

    very hard run this morning, great weather around 60 degrees with very little wind, ran and out and back on the rails to trail with the last 2 miles just under 7 min. pace

  12. VELO
    good home 23 mi 01:11 19.4mph pace

    easy spin on trainer before work

  13. VELO
    good home 24 mi 01:15 19.2mph pace

    very easy spin on trainer before work, legs feeling a little better

  14. RUN
    alright riverwalk 8 mi 01:03 07:52 pace

    legs just felt totally dead this morning, I had planned on doing 10 but ended up cutting the run short

  15. VELO
    good home 30 mi 01:31 19.9mph pace

    easy recovery day today

  16. VELO
    good home 23 mi 01:11 19.4mph pace

    easy spin on trainer before work

  17. FIT
    good home 00:20

    upper body and core

  18. RUN
    good lakebottom park 8 mi 01:00 07:26 pace

    progressive hard run started with an 8:05 first mile and ended with a 6:46 last mile, great weather around 52 degrees with no wind

  19. VELO
    good home 30 mi 01:27 20.8mph pace

    easy spin on trainer this evening

  20. RUN
    alright lakebottom park 4 mi 00:31 07:42 pace

    easy run this morning, finished on the track with 6 x 100 strides