Miles:
7594 total / 210 in 2018
Goal:

To restore in me the joy of my - running - salvation. 5K - 23:45 (7:39) 6/15 10K - 49:51 (8:01) 6/12 HM - 1:47:23 (8:11) 10/12 Marathon - 5:00:00 10/13

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  • 16 miles
  • 03:06 time
  • 1503 calories
  • 4 workouts
  •  
  • This Week time period

Entries

  1. RUN
    2 x 1.5 mi, UMary Track 4.76 mi 00:52 10:57 pace

    1 mi wu 10:49
    2 x 1.5 mi, 14:03 (9:22) and 14:24 (9::36)
    .57 cd

  2. VELO
    Easy Morning Ride 6.56 mi 00:59 6.7mph pace

    Easy ride with my wife. No workout, just movement and company.

  3. RUN
    5E 5.1 mi 01:04 12:36 pace

    Not taking care of the hydration/nutrition process along with the 87 degrees crashed this one into a walk/run episode.

  4. RUN
    Day 1 Hog Training, 3T 5 mi 00:54 10:43 pace

    1 mi wu 11:13 - 135
    3 tempo (goal 9:40-9:50) - 9:46, :45, :45 HR 169 / 182
    1 mi cd run/walk too keep hr down 155

  5. RUN
    Seeking some Heat 2 mi 00:19 09:30 pace

    Got to 95 degrees (real feel 104) so had to get some thing in if just to sort of flip off the weather. So there ...

  6. RUN
    8 x 400 5 mi 01:13 14:36 pace

    1 mi wu, 1 mi cd
    Full recovery 400s goal 2:07s
    2:03, :09, :09, :05, :04, 1:56, 2:02, :04

  7. RUN
    And Another 5K 3.1 mi 00:29 09:21 pace

    After getting home from the Mandan race got a cup of coffee and ran another 5k from the house. Done now.

  8. RUN
    Mandan Independence Day 5K 3.1 mi 00:27 08:47 pace

    Perfect day for a race. After last nights storms, clear and sunny 65 degrees. Nice race up and down Main street.

  9. RUN
    4 x 400s 6.35 mi 01:10 11:04 pace

    1.71 wu @ 10:12
    4x400s @ 7:55, 8:09, 7:32, 7:53 (400 walking RI)
    2.32 cd @ 10:20
    153 / 177