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Luke logged 8978 miles.

Last workout almost 2 years ago. Help get them back on track!

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  1. That's a wrap! Birthday weekend capped with another 60+ mile week and 3 weeks to Boston! I'm swapping to Strava exclusively now ya'll! Follow me "Luke Sinak, Valley Park, MO&q... read more

  2. RUN
    20 fail 16 mi 02:01 07:33 pace

    Oof, pulled the plug at 16. Stomach was ROCKED the entire time... like i've never experienced in my life. So many 'pit stops', leaves, CLOSED Starbucks, bushes... stomach was a com... read more

  3. RUN
    Hilllz 10.1 mi 01:33 09:11 pace

    25 min warmup then 8 x 2 min hill reps up Demunn with 3 min jog back down. 25 min cooldown. Total time was watch running even while standing and resetting each hill. Prob messed my lap split up mo... read more

  4. RUN
    80 min Easy Recovery 10 mi 01:21 08:06 pace

    80 min easy recovery

  5. RUN
    3 x 3mi 9.2 mi 01:00 06:29 pace

    Felt great today even tho legs were a little tired. 3 x 3 mi loops in 18:43, 18:31, 19:01. Legs felt smoother at 6:15 pace than at 6:30 so i went with it. Not exactly sure what HMP i'm capabl... read more

  6. RUN
    4 mi 00:31 07:41 pace

    More miles. Pre dinner treadmill double

  7. Hey guys! 4wks til Boston and I'm loving this grind! If you'd like, follow me on Strava "Luke Sinak" (Valley Park, MO). I think I'm going to start the transition to onl... read more

    • Ellen

      I've been kind of making the transition too... but dailymile will probably always be a part of running for me :) Thanks for the Strava follow!

      almost 2 years ago Like

    • Christopher S.
      Christopher S.

      It's are the only one of all the people that I am connected with here that still posts. It's a shame. I really love Dailymile, but there has been nothing new for quite some time and my new Garmin does not want to connect here to log my miles. I have to do it manually. Not sure why I still log miles here, but I like following your runs. It keeps motivated. Good luck in Boston.

      almost 2 years ago Like1 person

  8. RUN
    Aerobic 10 mi 01:15 07:31 pace

    Easy miles to start the week. Legs a tad creaky but economy and fitness is THERE. Workout tomorrow

  9. RUN
    Hills 15 mi 01:48 07:13 pace

    Solo miles this morning, accidentally forgot my tunes so was quiet, dark, chilly. Out Clayton 6mi, made the turn and headed back. 12 mi of hills plus 3 to finish in the park. Legs a little tired... read more

  10. RUN
    Friday fun 12.4 mi 01:30 07:17 pace

    Body felt amazing after a rest day... this felt super easy. Latched onto the Big River crew for the last 4 and chatted orthotics & oreos.

  11. RUN
    Easy mill 10 mi 01:17 07:39 pace

    Easy treadmill miles, super cold out and looking forward to running outside tomorrow morning.

  12. RUN
    Easy tempo 10 mi 01:11 07:02 pace

    Easy-medium tempo after 5 progressive warmup. Last 5 from 6:44 (MP) down to 6:00 (10k). Breathing never changed, felt spectacular

  13. RUN
    Double 5 mi 00:39 07:46 pace

    PM double on the treadmill again

  14. RUN
    Tread rhythm 10 mi 01:15 07:30 pace

    Relaxed rythym running on the mill at CoC to avoid the potential slick icy streets. Easy progression from 8:00 pace to 7:00.

  15. RUN
    Treadmill cruise 14 mi 01:37 06:56 pace

    14'er on the mill for my "down" week for long run builds in this last 5 wks. Progression from 7:48-6:48 through 6, then the last 8 with 6:38 avg. MP hopefully will shake out around ... read more

  16. RUN
    Easy chatty hilly 10 mi 01:22 08:14 pace

    Easy Friday miles with my Slayers ladies. Time to EAT

  17. RUN
    Aerobic Thursday 13.1 mi 01:41 07:42 pace

    Great aerobic zone today while Steph ran her MP long run. She had 7:49 as MP but felt better in 7:30's which felt great... aerobic sweet spot. 100 mins of work on a Thursday ain't too ... read more

  18. RUN
    MP cutdown 10 mi 01:12 07:13 pace

    5 miles of hills, then 4 cutdown miles in 6:51, 6:45, 6:33, 6:15. Effort wasn't a big push. 1 mi c/d. 40% on soft surfaces. Feelin good.

  19. RUN
    Double 4 mi 00:31 07:47 pace

    Long day...more miles before dinner. 6 wks out