Site:
http://www.motivateyourass.com
Miles:
10627 total / 1176 in 2015
Goal:

More miles on the road, the bike and in the water. To get faster, stay healthy, and be balanced. To motivate others around me to get moving.

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  • 11 miles
  • 01:46 time
  • 1492 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. RUN
    easy eve 4.25 mi 00:41 09:33 pace

    nice miles on the river

  2. RUN
    good TNT hills 7 mi 01:05 09:18 pace

    9x 2 72nd hill triangle

  3. RUN
    good TNT coaching 9:30s 16 mi 02:30 09:22 pace

    CP to Randal's island over Triborough and back

  4. RUN
    good Ugh. Tempo 5.19 mi 00:45 08:40 pace

    Not enough sleep. Too much wind. Humid. Hot. Made for a hell of a tempo run. Thought heart might explode!

    tempo pace (shooting for 7:51s):
    1 - 7:52
    2 - 7:50
    3 - 7:40 (whoops)
    .21 - 7:50

  5. RUN
    great 59th St Bridge repeats 6.5 mi 01:00 09:13 pace

    warm up from 34/3 to the base of the bridge, then 5x repeats up the manhattan side with recovery back, followed by a long cool down home.

  6. FIT
    great Assorted core 00:15:00

    Good start to getting an important habit going.

  7. RUN
    great shakeout 4 mi 00:39 09:43 pace

    Easy, hot miles. just to build more time on my feet.

  8. RUN
    good Summer Streets 10.25 mi 01:37 09:27 pace

    Ran with the 9:30s again - but broke off with a smaller group that doing shorter mileage back the park at houston.

    Hip/knee nagged.

  9. RUN
    good Tempo 6.75 mi 01:00 08:57 pace

    Tired, but hit it hard. 14 warm up, 29 min tempo aiming for a 7:51 pace (messed up the 30), then cool down.

    tempo garmin data:
    1 - 7:48
    2 - 7:56
    3 - 7:45
    .7 - 7:50

  10. RUN
    good hills! 5.18 mi 00:46 08:53 pace

    5x long cat hill repeats with TNT, plus warm up and cool down

  11. RUN
    great Summer Streets w/ TNT 14.5 mi 02:12 09:07 pace

    Co-led the 9:30 team. Ran a little fast for most, but balanced out with all the lights we hit.

  12. RUN
    good 59th St Bridge hill repeats 5.75 mi 00:51 08:56 pace

    warmup, 5x repeats, cool down. Hip bothered me a little but overall good workout.

  13. RUN
    good Arlington tempo 5.6 mi 00:49 08:44 pace

    10 min warmup, 25 min tempo, cool down, 3x strides. Tempo course wasn't as flat as i'd like, but overall okay. Tempo splits @ 7:51, 7:39, 7:51. Overdid mile 2. Humidity and heat was crush... read more

    • Noa B.
      Noa B. Great Performance
      Great Performance:

      Awesome - and funny, it's the exact structure of my last tempo. I like adding strides at the end!

      23 days ago

  14. VELO
    good spin @ Swerve 17 mi 00:45 22.7mph pace

    Took it a little easier but still crushed class.

  15. RUN
    great home from spin 1 mi 00:09:36 09:35 pace

    easy

  16. RUN
    good Summer streets 13.25 mi 02:09 09:42 pace

    Led a group of TNT runners from Bethesda to the end of the BK Bridge ramp and back. HOT!

  17. RUN
    good 4 mile speed test 5.32 mi 00:44 08:15 pace

    warmup, then a 4 mile test in the humid heat at a nice 31 even, then cool down

  18. RUN
    good Beach-side run 6.03 mi 00:52 08:39 pace

    Moderate effort on a hazy LA morning.

  19. RUN
    great Easy beach run 6.5 mi 01:05 10:00 pace

    Caught up with a friend who lives out here over a run along the beach. Ran his pace with a few walk breaks which worked out for me since I want to take it easy for another day or two after that bru... read more