Miles:
10408 total / 1635 in 2017
Goal:

1)sub 18:00 5K (17:44) on 7/21/13 2)sub 24:00 4mile 23:16 on 7/04/2013 3) sub 29:00 8k 4) sub 10:00 3k (10:33) 5) Sub 4:40 1500 (4:45)

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Dan logged 10408 miles.

Last workout 24 days ago. Help get them back on track!

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Entries

  1. RUN
    good WAC 5 mi 00:37 07:25 pace

    Went to gym and lifted and ran

  2. RUN
    good WAC 4 mi 00:30 07:36 pace

    Ran a mile farther, still no tightness. Did 20 min body weights workout after.

  3. RUN
    good WAC 3 mi 00:24 07:49 pace

    First run in 3 weeks. Didn't feel any tightness in calf. Lifted weights after run.

  4. RUN
    alright Shorewood Hot Cider Run 10 mi 01:06 06:34 pace

    Screwed up, didn't do my 2 mile warm up liked planned, it was 32 and didn't feel like getting sweating and sitting around. But didn't do any warm up stretching either. Just figured I... read more

  5. RUN
    good Delafield 5 mi 00:37 07:17 pace

    Easy afternoon run around the hood

  6. RUN
    alright WAC 7 mi 00:53 07:36 pace

    Cold and windy so took this inside today for recovery run.

  7. RUN
    GDT 7 mi 00:50 07:09 pace

    7:44-7;16-7:07-7:00-7:04-7;03-6:51

  8. RUN
    good GDT 5 mi 00:37 07:22 pace

    Easy recovery run

  9. RUN
    good WAC 9 mi 01:04 07:03 pace

    4x mile at 5:56 pace on TM with 1% grade. Half mile jog in between. 3mile warm up, 1 mile cool down.

  10. RUN
    good GDT 6 mi 00:44 07:19 pace

    Easy run on GDT, 53 degrees and calm and cloudy.

  11. RUN
    good GDT 6 mi 00:42 07:02 pace

    Run at halftime of bad Packer game. 7:35-7:00-7:03-6:53-6:58-6:49

  12. RUN
    alright Lincoln Golf Course 4 mi 00:30 07:30 pace

    Ran the XC race course before team got to the meet, and about a mile during race.

  13. RUN
    good WAC 11 mi 01:18 07:04 pace

    TM workout, 3mile warm up at 7:45. Then 7.5 miles at 6:40 pace for 50 min. Tempo Run.

  14. RUN
    good GDT 6 mi 00:45 07:28 pace

    Easy run on gorgeous day.

  15. RUN
    blah MUHS 5 mi 00:39 07:47 pace

    Recovery run at school after season is over.

  16. RUN
    good GDT 12 mi 01:27 07:13 pace

    Long run now that XC practice is done. 6:20 last mile.

  17. RUN
    good G 6 mi 00:44 07:17 pace

    Run after Packer loss.

  18. RUN
    good Mitchell Park 6.5 mi 00:51 07:50 pace

    Easy run with kids warming up for races.

  19. RUN
    good GDT 6.59 mi 00:51 07:42 pace

    Easy run

  20. RUN
    good XC Practice 5 mi 00:35 06:57 pace

    Ran with Varsity.