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  • 46 miles
  • 06:22 time
  • 4424 calories
  • 6 workouts
  • This Week time period


  1. RUN
    good Frosty 25k (+ 5 mi w/u & c/d) 20.17 mi 03:04 09:06 pace

    Pretty fun for a 20-miler. 2.5 mi w/u, then the 25k in 2:18, then a 2.5-mi c/d. Great day at the lake! Got to catch up with Paul S, and had sightings of Emily H as well as several of the Dashers ... read more

  2. VELO
    good Trainer Ride 6.64 mi 00:30 13.3mph pace

    Rainy AGAIN this morning, so back on the trainer.

  3. RUN
    good Tempo: 4 @ 7:50 6 mi 00:49 08:11 pace

    Good run this morning. The pace was a little tough to start, but got easier. YMCA-Bennett-A&T-Fisher Park with the Dashers.

  4. RUN
    alright Intervals - Grimsley HS Track 6.19 mi 00:54 08:46 pace

    5 x 1000m on the track. Grimsley is less than a mile from home, but this is the first time I've gone there for intervals. Legs a little sore, and pretty tired from the past few days. Way sh... read more

  5. VELO
    Chasing Nathan on Tired Legs 25.4 mi 01:38 15.6mph pace

    Really tired and sore after yesterday's long run. Nice weather, though.

  6. RUN
    good Ham. Lks-Spr Gdn-Greenway 17 mi 02:35 09:06 pace

    Back on the long run schedule after last week's snow-shortened run. I have an odd pain in/near the tibio-fibular joint since last week's bike crash that has me a little worried. I decide... read more

  7. RUN
    good Moonlight Tempo 7 mi 00:59 08:24 pace

    The greenway is finally clear of snow! 5-mi at long tempo pace of 8:05/mi. Nice full moon to light the way!

    • Paul S.
      Paul S.

      Nice one...wasn't sure if the greenway here would be clear but so wanted to go there due to the foggy conditions on the road!

      9 days ago Like1 person

    • Emily H.
      Emily H.

      it was a lovely full moon! glad the snow is almost gone!

      9 days ago Like1 person

  8. RUN
    good Indoor Intervals - YMCA 5 mi 00:40 08:00 pace

    Back indoors this morning for intervals. Warmup on the indoor track, then intervals on the treadmill: 1200m, 1000, 800, 600, 400. 800m cooldown. Tough workout - more mentally than physically, t... read more

  9. Shared Photo

  10. RUN
    good Snow Running: 8" = 8 mi 8.09 mi 01:15 09:14 pace

    Beautiful run this morning. I wore Yaktrax on my Hoka trail shoes, and was able to stick to tire tracks and some plowed roads. Sunset Hills, Spring Garden

  11. RUN
    alright MP Tempo - Dashers-Bennett-A&T 7 mi 01:01 08:41 pace

    Some soreness from yesterday's "impactful" ride. Today's workout was 5 mi @ MP (~8:23/mi) with a 1-mi w/u & c/d.

  12. VELO
    good First Ride = First Crash 31.35 mi 01:51 16.9mph pace

    Well, I got my first crash of 2017 out of the way! Damp roads, and I hit a pavement marking. That's why we wear helmets! Very good ride, otherwise. Benjamin-Pisgah-GDS-Airport-Hobbs

  13. RUN
    good TM Intervals: 4 x 800 4 mi 00:33 08:15 pace

    Raining a little too hard to go to the track, so I made good use of the infernal treadmill; I haven't done a TM workout in almost 2 years! 4 x 800m repeats. I finally got to target pace on t... read more

  14. RUN
    good Salem Lake - 2 Laps 13.7 mi 01:59 08:41 pace

    A little practice for next week's Frosty 25k. I took it easy on the first lap - 8:55/mi - and tried to get near MP on the 2nd - 8:28/mi. I had a nice chat break with Paul, Aaron, and Matt al... read more