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  • 6 miles
  • 0:00 time
  • 644 calories
  • 2 workouts
  • This Week time period


  1. RUN
    good Gym work out and short run 3 mi

    Got off work late and missed the run so Gym and run made my ankle feel better.

  2. RUN
    alright Neighborhood run 3 mi

    Just an easy run with the dog.

  3. RUN
    good North land 10 mi

    Met the group at Christine and Kevin's house for a Runch, (Run+Brunch), went out slow for 5 miles and came back a little faster, very hilly route but nice

  4. RUN
    good Trolley trail thursday 2 mi 00:16 08:00 pace

    Good work out at the gym, with 1 mile in between and 1 more afterwords. Ankle feels weird, but I will live another day ha!

  5. RUN
    great Mill creek Park 12 mi

    Ran with a different kind of shoes and my ankle feel a lot better, so I guess I will not be running with expensive Newtons any more, 3 mile warm up, and met CoFAC for 800s, with 200 jog, 6 of them ... read more

  6. RUN
    good Jingle bell 5k 6.2 mi

    Ran 3 miles before the jingle bell 5k and some more to cool down

  7. RUN
    good Gym and Doggie 5k 3.1 mi 00:26 08:18 pace

    Went to the Gym for general cross training, then neighborhood run with the dog, her splits 9:10, 7:50, 7:55, :50. some walk cool down.

  8. RUN
    good Mill Creek Park 7 mi

    Ran from work two mile warm up, 6X800 or 795ish ha! splits 3:00, 3:06, 3:06, 3:00, 2:55, 3:05, Saw Pat and Mat, missed Christine and Gang, 2 mile cool down.

  9. RUN
    alright 97th and Quivira 10.35 mi

    Ran from 97 and Quivira, to 119th ST then back to jccc to run the 5k with Annie, ran back to 97th and Quivira with James, some pain in my lower abs felt uncomfortable but not too painful, we ran ab... read more

  10. RUN
    good Mill creek park 14 mi

    Missed long run on sunday so I thought I 'd go for a few miles before meeting the group, 6.5 around 7:30 pace, and of course intervals hurt, .9 X3 with and 800 jog in between each, splits 5:44... read more

  11. RUN
    good prairie village 5 mi 00:44 08:48 pace

    Got off work kind of late to meet CoFAC, so I ran by myself, 2 mile route around blue moose in prairie Village, Negative Tempo splits 10:00, 9:00, 8:00, 7:00 and 10:00 cool down felt pretty good.

  12. RUN
    good CoFAC long run 7 mi 00:52 07:29 pace

    Met with the group this morning after my meeting at work, Caleb and Connie showed up to run with us, that was cool, we started at around 7:45 pace and ran just a few seconds faster every mile, my s... read more

    • Mark W.
      Mark W.

      Wow, killer splits man! I felt like shiiiiit this morning, so I opted out.

      about 1 month ago Like

  13. RUN
    good plaza trolley trail 8 mi

    Ran from work to the park to trolley trail, came across Matt and ran with him for a while. ran about 8:30is pace.

  14. RUN
    good Mill Creek Park 10 mi

    Ran from work and once around the park to warm up before I met the group, work out, 3 minute hard 2 minutes easy 6 times, I just ran the park loop which is around 800 fast and half the loop easy, s... read more

  15. RUN
    good Trollley 12 mi 01:37 08:05 pace

    Started slow and run negative splits the whole way with Craig morgan.

  16. RUN
    good Trolley trail 11.01 mi 01:36 08:41 pace

    Ran from work, and met Christine Matt and Pat for a few miles with them on the trail, splits were, 8:29, 8:19, 8:31, 9:07, 9:34, 9:23, 7:17,7:47, 8:39, 9:00, 9:32. Felt pretty cold but a good run.

    • Mark W.
      Mark W.

      Great work dude! You're a champ to be out in the cold for so long!

      about 1 month ago Like

  17. RUN
    good Mill creek Park 6 mi

    I wanted to check out this park, fully lit and the loop is 800 meters, sounds perfect for winter intervals, I ran mile repeats, 8:13, 8:00, and 7:13, one mile warm up and 2 cool down, the whole tra... read more

    • Bob N.
      Bob N.

      Nice work Ciro!

      about 1 month ago Like

    • Mark W.
      Mark W.

      Sweet work in the cold! Intervals when it's this cold is crazy challenging.

      about 1 month ago Like

  18. RUN
    good SMW track 2.1 mi

    Ran with my little one, he is doing the pacer test in school and wanted me to train him for it. We did 50 meters X 10 + 1x 400. 3 times. splits first 500 meters 1 minute, second 56 seconds, third 1... read more

  19. RUN
    good Beer mile 3 mi

    Ran a mile before and a mile after, a penalty beer and lap for puking made my beer mile time very slow, it sucks ha, ha!!

    • Mark W.
      Mark W.

      Haha dude, holy shit. That was a ton of fun. I'm so hungover still. Haha.

      about 1 month ago Like

  20. RUN
    good Trolley trail 10 mi

    Ran 3.5 before meeting Pat, Christine and Shanna, Ran 6 with Pat, alternating 1/2 mile jog, 1 mile fast. 4 times. 1/2 more by my self.