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  • 11 miles
  • 0:00 time
  • 1208 calories
  • 2 workouts
  • This Week time period


  1. RUN
    good SME track 4.25 mi

    Ran 1 mile warm up 7:45, 1200=4:54, 800=3:02, 600=2:14, 400=1:27, 300=1:06, 200=.39, 1 mile oool dow

  2. RUN
    good ICT 7 mi

    Ran with my girl for 6 miles about 9 minute pace and then 1 mile by myself 6:52, felt pretty good.

  3. RUN
    4 mi 00:32 08:01 pace

    Just an easy way to run, started at 8:20 pace and went a little faster each mile 7:20 last one

  4. RUN
    good SME track 6 mi

    Met with Mark, Luke and other dudes for this, 12X400s they were doing the work out on the 70s , I did my a little slower, I ran 84,84,84,84,85,89,90,90, 79,78, a few cool down and 1 warm up. I ju... read more

  5. RUN
    alright Trolley run 4 mi 00:27 06:51 pace

    Ran well for my training I guess, a minute and 12 seconds slower than last year but due to ankle injuries I feel happy.

  6. RUN
    good Trolley today 5 mi

    Legs felt a little tired from last tuesday and working all day yesterday, ran 4 miles with Christine on the Trolley trail, splits were 8:58, 9:11, 9:15, 8:59, then ran 20X50 meters at SMW with my k... read more

  7. RUN
    great SME track 7.17 mi

    This was an amazing work out, felt better than I had in a while, 3 minutes hard, 2 minutes easy X 6. 2 miles cool down, 2 miles warm up. My splits on the 3 minutes hard X 6 were 6:40 pace, 6:58, 7... read more

  8. RUN
    good Free state 1/2 marathon 13.1 mi 02:47 12:44 pace

    Great race this morning pacing my girl, 2:47 on a tough terrain, our goal was 2:45 but due to weather conditions I am happy with her 2:47.

  9. RUN
    good trolley trail 4.1 mi 00:34 08:17 pace

    just an easy run with Pat and Mat, then gym work out.

  10. RUN
    great SME track 5.22 mi

    I felt great for this, hope the ankle heals and I can get back at getting my speed back, 1 mile warm up 8:30, 12X400 with 90 seconds rest splits85,88,90,90,90,90,90,90,90,90,89,84. last one chasing... read more

  11. FIT
    good Neighborhood 3 mi

    just an easy run with my dog and my kid, since rain made me stay in bed this morning.

  12. FIT
    good Home Gym

    just a quick work out, 50 sit ups + 12 barbell curl + 12 bench presses X 4. Felt pretty good.

  13. FIT
    alright Gym 1 mi

    Abs work out, 100 sit ups +10 leg raises + 2 laps jogging, first set, next four sets only 50 sit ups+ leg raises+ 2 laps jogging, some weight lifting.

  14. RUN
    good SME track hills 6.3 mi

    A little hot for this, ran 1.3 miles warm up and 1 mile cool down and some stairs, 2 sets of hill repeats 8X200 meters with 4 minutes rest in between sets. I ran 50-55 seconds up hill, did 15:15 on... read more

  15. RUN
    11.03 mi

    Sunday run with run mc friends at roe park, 9 mile later 2.3 more on a wooded trail by the lake

  16. RUN
    good SME track 6.6 mi

    Well, this went better than I thought, 2 mile, 1 mile, 800, 800, 1.1 mile warm up, 1.5 cool down. my splits were better than I expected, 13:52 for the 2 mile, 6:52 for the mile, 3:22 1/2 mile, 3:30... read more

    • Bob N.
      Bob N.

      Keep up the great work! Your going to be back to your old self soon!

      about 1 month ago Like

  17. RUN
    good North shore trails Clinton lake 9.8 mi 02:11 13:22 pace

    went for a training run with my girl, her longest run in preparation for the free state half marathon, we ran the course of the half minus the 2 miles on the rd and half a mile on the red trail by ... read more

  18. RUN
    good Jaspers 10 mi 01:28 08:48 pace

    Met with Run KC group for an easy run, longest I've gone in a while legs are a little sore , ankles hold up ok a little pain but overall a good run.

    • Bob N.
      Bob N.

      Glad the ankle is getting better! Nice run!

      about 1 month ago Like

    • Patrick H.
      Patrick H.

      Good to see you back out there Ciro! Hope the ankle continues to improve.

      about 1 month ago Like

  19. FIT
  20. RUN
    good gym 2 mi

    After some therapy with Rikki, looks like my ankle is ready to run again, just a couple miles at the gym with some upper body work out and some killing ab sets, 50 sit ups 10 leg raise with cross o... read more