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  • 25 miles
  • 01:38 time
  • 2346 calories
  • 6 workouts
  •  
  • This Week time period

Entries

  1. RUN
    great Around SME 3 mi

    1.75 warm up, 1.25 cool down, went around the school for this can't stand to run slow around the track by myself, food and beer with Mark was good.

  2. RUN
    great SME track 6 mi 00:40 06:39 pace

    Thanks Farmer for this work out, mile repeats at 10k pace, hit this 4 seconds per mile faster than my pr 10k last sunday ha!, rest 90 seconds between each mile but still great work out.

  3. RUN
    good Neighborhood run 3 mi

    Meant to go the Gym and jerk some weights like every one else but got off work late, so I went for and easy run around the neighborhood with my daughter and my dog, I remember when she used to be a... read more

    • Mark W.
      Mark W.

      Haha, jerk some weights. Solid man. Nice run with your daughter!

      1 day ago Like

  4. RUN
    good Warm up and Cool down 2.55 mi

    warm up a little fast for me 1.55 miles, 7:23 pace, cool down 1 mile at 9 minute pace.

  5. RUN
    great Tempo ICT 8 mi 00:58 07:14 pace

    Met CoFAC for a tempo, started a little too fast, slow down in the middle and picked it up the last one, splits 6:48, 7:06, 7:25, 7:11, 7:27, 7:29, 7:27, 6:58.

    • Mark W.
      Mark W.

      Great seein' ya out there man! Thanks for the gatorade as always too!

      3 days ago Like

    • Bob N.
      Bob N.

      Great looking tempo! Way to go Ciro!

      3 days ago Like

  6. RUN
    good 2 mi

    a couple miles, to recover from yesterday race, one jog, one fast 5:43, some lifting at the gym and still hate to see people jerking weights.

  7. RUN
    good Plaza 10k 6.24 mi 00:42 06:40 pace

    I started slower than last year and ran conservative for the first 3 miles and thought i would pick it up last two miles but legs did not respond, I ran 5 seconds faster than last year, new PR. Fir... read more

    • Bob N.
      Bob N. Great Performance
      Great Performance:

      Awesome race Ciro! Congrats on the PR!!!

      5 days ago

    • Mark W.
      Mark W.

      Dang dude! Glad you got that PR! Perfect day for a race. And top 100!

      5 days ago Like

  8. RUN
    good Groupie Run 3 mi

    Met Farmer for an easy run with the kc Groupies, after that I went to cheers some people running the ultra 9-11 Patriots run, I was going to do a few more easy miles but it got too cold.

  9. RUN
    good SME track 6.5 mi

    Nice and easy work out to keep legs, ran 200 hard 200 easy for three miles, 2.5 cool down and 1.25 warm up, hit mine around 42 to 45 seconds with a couple fast ones 39 seconds, Tacos and fun with M... read more

  10. RUN
    good Plaza 10k 6.2 mi

    Ran the course of the race just to remember what the course looks like.

  11. RUN
    good Roasterie 10 mi 01:26 08:35 pace

    Met the group at 7am and run with Mat at an easy pace, had to stop for a restroom brake and did not stop watch, I think over all I ended up about just over 8 minute pace, plaza 10k next.

    • Mark W.
      Mark W.

      Great work man! Gonna be cool to see you out there!

      12 days ago Like

  12. RUN
    great ICT 8 mi

    Met with speedy guys at the ICT quick trip for a tempo, first mile warm up around 8:15, next three with Dan at 7 minute pace, too hot, 95 degrees, came back 7:30, 7:30, and 7:12 last mile, one coo... read more

    • Bob N.
      Bob N.

      Those a some strong miles is the heat Ciro! Nice job!!

      14 days ago Like

  13. RUN
    great SME track 9 mi

    Great run tonight, temps were awesome for the work out, ran 3 minutes hard, 2 minutes jog, 6 times, around blue moose. 2 mile cool down 2 mile warm up.

  14. RUN
    great Run Kansas City 10 mi 01:16 07:38 pace

    I was planning on 12 this morning but Craig took me faster than I wanted so I cut it short, we started around 8 minute pace and gradually picked it up, last two miles 13:12, was a good finished.

    • Bob N.
      Bob N.

      That's a great looking 10 miler Ciro! Nice job!

      19 days ago Like

  15. RUN
    great Trolley trail 9 mi

    Nice and easy run with Pat, Hot when we started but cooled down by the time we finish, last mile a little fast just to test legs.

  16. FIT
    good Gym 2 mi 00:06:14 03:07 pace

    Cross training started today, 2 mile bike and some light weight lifting, Today it reminded me why I hated to go the Gym, lots of guys some what fat and flabby jerking weights with no form and tryin... read more

  17. RUN
    great SME track 9.15 mi

    Awesome work out with the few who showed up tonight, 8x1000 and 200 jog, splits 4:00, 4:05, 4:05, 4:05, 4:05, 4:10, 4:05, 3:59. two mile cool down and 1 mile warm up made an awesome work out, slowe... read more

  18. RUN
    good Head for the cure 5k 3.1 mi 00:26 08:18 pace

    Pace my girl for this one, her goal was to break 28 minutes, when we ran 8:06 for the first mile I told her to slow down and we ended up running 25:44 she is really happy about it, her last 5K was ... read more

    • Bob N.
      Bob N.

      What a great morning for you and your family! That's awesome!

      26 days ago Like

    • Mark W.
      Mark W.

      Dang dude! Sounds like you had an amazing day!

      26 days ago Like

  19. RUN
    good california trail 5k 3.3 mi

    A little slow for a 5k, two loop trail first loop I follow the kid I thought won last year, second loop two guys my age passed and a fourteen year old, I stay behind the kid I thought was going to ... read more

    • Mark W.
      Mark W.

      Sounds like a pretty tough run man. Congrats on fourth place! And looks a little long for a 5k!

      27 days ago Like

    • Bob N.
      Bob N.

      Great run on the trails!

      26 days ago Like

  20. RUN
    good Trolley trail 7 mi

    Just a nice run tonight with Christine, Pat and Mat, still recovering from the weekend race, ran a couple fast miles just to test legs.

    • Mark W.
      Mark W.

      When are you not testing those legs? Haha. Nice work man!

      28 days ago Like