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  • 43 miles
  • 05:27 time
  • 5436 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. RUN
    alright Prairie Spirit 50k 31.1 mi 05:27 10:30 pace

    I finished my worst 50k in 5:27 that is my fastest dough, went all the way to the turn around 17.5 sub 8 minute pace and things turned bad from then on, too hot and cramps stopped me to where I cou... read more

  2. RUN
    good trolley 6 mi

    Nice easy run before the 50k saturday

  3. RUN
    great SME track 6.1 mi

    Great work out tonight with Kara and Ricki pacing us, we ran about 6:30 pace, 6 X800 with a minute rest, splits were between 3:12 to 3:16, 1.1 miles warm up and 2 miles cool down by my self, first ... read more

  4. RUN
    good Roasterie 8 mi

    Easy run with Christine and Shanna.

  5. RUN
    good Trolley trail 6.1 mi

    Ran solo today, I guess every one is getting their packet. Some miles fast and some slow. I will be cheering on all my friends running the kc marathon and half, at the corner of 47 and Roanoke, if ... read more

  6. RUN
    great SME track 7.5 mi 00:59 07:50 pace

    2 day after my half marathon I feel this was pretty good, ran with Kara (half marathon winner) yes! congrats to her, we did 2 minutes hard 7:05 pace 2 minutes easy, we averaged 7:45 per mile, eight... read more

    • Mark W.
      Mark W.

      Thanks for the help man! At least we don't live in Alaska! :)

      10 days ago Like

  7. RUN
    good Wichita 4.5 mi

    a mile and a half warm up and 3 more cool down running with my girl to finished her half.

  8. RUN
    good Wichita half 13.18 mi 01:35 07:14 pace

    Great weather and course to race, unfortunately ankles did not feel good today, went out pretty fast for the first three miles, felt crappy for the next three, took a gu and miles 8, and 9 were at ... read more

    • Mark W.
      Mark W.

      Dang dude, still a fantastic race! You're unstoppable!

      13 days ago Like

    • Bob N.
      Bob N.

      Great run Ciro! Even at not your best you still had an awesome time!! Way to go!!!

      13 days ago Like

    • Patrick H.
      Patrick H.

      Nice race Ciro. And congrats to your girlfriend!

      13 days ago Like

  9. RUN
    good SME track 11 mi

    Ran 2.50 miles warm up, 1.50 cool down, 3 mile repeats with Kara, and 3 more by myself splits 7:07, 6:53, 7:00, 6:50, 7:00, 6:39. Three minute walk/jog between each mile, ended up with 7 miles

    • Bob N.
      Bob N.

      Great work on those repeats Ciro! Nice overall miles too!

      18 days ago Like

  10. RUN
    good Oregon trail 3.15 mi

    monday easy run

  11. RUN
    good Somerset route 20 mi

    I haven't run this long since pikes peak marathon a month a half ago, this wasn't as fast as I wanted, but got it done, ran with Annie for the first 10, 6.6 my myself, and the rest with w... read more

  12. RUN
    great trolley trail 6.27 mi

    Just an easy run with Matt and Pat.

  13. RUN
    great 3 mi

    2 miles warm up and 1 mile cool down

  14. RUN
    great SME track next to 6 mi

    I felt pretty strong this time 2 days after a trail race, ran 2X12X200 uphill with 2 sets of 12X200 jog downhill, Ran with Kara and Linsey most of my repeats.

    • Mark W.
      Mark W.

      Fantastic work man! Glad I came out to catch up with ya!

      25 days ago Like

  15. RUN
    good cool down and warm up 4.84 mi

    2 mile warm up and almost three going back on the course to get my girls and a friend who was almost last

  16. RUN
    good Fall Fell 7mile trail 7 mi 01:00 08:30 pace

    Started this a little fast, slowed down after first mile when first and second female passed me, i just followed the second female for the entire race and out kicked her at the end just did not fee... read more

  17. RUN
    great Trolley trail 9 mi

    Met the group for an easy run and beer afterwords with Mat, Christine, Kevin, Pat, and Mark, Aaron, Gerry, showed up, so this Jog turned into a tempo for me, we ran like 7:35ish out and came back a... read more

  18. RUN
    good SME track 9.3 mi 01:08 07:16 pace

    Not my best work out but it went ok, legs feel sluggish from last weekend race, Met with Mark for this though work out, 3X5k splits 21:18, 24:00, 22:18. wanted to keep it sub 7 but it got boring so... read more

  19. RUN
    good SME track 2 mi

    warm up and cool down, 8:20 8:15

  20. RUN
    good Corporate woods Dot to dot 3.1 mi 00:20 06:35 pace

    Worked 16 hours friday, ate late (midnight) and drink some beer, slept for a few hours and ran the 5k, should had been 3rd but forgot my garmin and after mile 3 I had to stop before I puke the beer... read more