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Routes: walk: Squadron Loop

Nice hill midway.
4.95mi
+35m

Sessions

table | details

Monday Nov 13, 2023 »

10 AM

Road run 1:56:17 intensity: (15:06 @0) + (1:33:58 @1) + (3:40 @2) + (3:33 @3) 4.95 mi (23:30 / mi) +22m 23:10 / mi
ahr:96 max:125 shoes: Rebel

Monday Jan 10, 2022 »

10 AM

Road run long 1:11:49 intensity: (1:00 @1) + (1:10:04 @2) + (45 @3) 4.95 mi (14:31 / mi) +22m 14:19 / mi
ahr:126 max:139 shoes: NB Zante Pursuit

Monday Dec 27, 2021 »

9 AM

Road run long 1:09:00 [3] 4.96 mi (13:55 / mi) +35m 13:37 / mi
ahr:130 max:145 shoes: NB Zante Pursuit

Sunday Dec 19, 2021 »

10 AM

Road run 1:05:52 intensity: (57 @0) + (8:52 @1) + (24:16 @2) + (27:28 @3) + (4:19 @4) 4.84 mi (13:37 / mi) +22m 13:25 / mi
ahr:132 max:148 shoes: NB Zante Pursuit

Road run 1 [4] 4.93 mi ( / mi) +22m / mi
ahr:152 max:161

Tuesday Nov 16, 2021 »

10 AM

Road run long 1:05:15 intensity: (5:54 @1) + (13:08 @2) + (40:35 @3) + (5:38 @4) 5.01 mi (13:01 / mi) +154m 11:53 / mi
ahr:139 max:159 shoes: NB Zante Pursuit

Monday Nov 1, 2021 »

10 AM

Road run 1 [3] 4.94 mi ( / mi) +23m / mi
ahr:160 max:182

Tuesday Oct 5, 2021 »

10 AM

Road run 1:02:29 intensity: (30 @0) + (5:45 @1) + (25:54 @2) + (23:20 @3) + (7:00 @4) 4.92 mi (12:42 / mi) +32m 12:27 / mi
ahr:133 max:145 shoes: NB Foam

Friday Sep 17, 2021 »

10 AM

Road run long 1:08:14 intensity: (10 @0) + (6:54 @1) + (18:35 @2) + (35:38 @3) + (6:57 @4) 4.98 mi (13:42 / mi) +21m 13:31 / mi
ahr:132 max:161 shoes: NB Foam

Tuesday Aug 24, 2021 »

10 AM

Road run long 1:14:59 intensity: (12:51 @1) + (23:01 @2) + (33:55 @3) + (5:12 @4) 4.92 mi (15:14 / mi) +22m 15:02 / mi
ahr:131 max:152 shoes: NB Foam

Thursday Jun 10, 2021 »

7 AM

Road run 1:20:08 intensity: (9:23 @1) + (1:10:17 @2) + (28 @3) 4.94 mi (16:13 / mi) +23m 16:00 / mi
ahr:112 max:124

Monday May 24, 2021 »

9 AM

Road run 1:08:37 intensity: (5:16 @1) + (47:49 @2) + (15:32 @3) 4.91 mi (13:58 / mi) +23m 13:47 / mi
ahr:128 max:150 shoes: NB Zante Pursuit

Friday Apr 30, 2021 »

9 AM

Road run 1:05:48 intensity: (3:56 @1) + (27:22 @2) + (34:18 @3) + (12 @4) 4.9 mi (13:26 / mi) +22m 13:14 / mi
ahr:130 max:151 shoes: NB Foam

Monday Apr 5, 2021 »

9 AM

Road run 1:09:50 intensity: (21 @0) + (15:02 @1) + (23:16 @2) + (29:02 @3) + (38 @4) + (1:31 @5) 4.94 mi (14:08 / mi) +22m 13:57 / mi
ahr:129 max:172 shoes: NB 1400 Black

Tuesday Mar 30, 2021 »

10 AM

Road run 1:04:02 intensity: (4:54 @1) + (26:16 @2) + (30:40 @3) + (2:12 @4) 5.0 mi (12:48 / mi) +22m 12:38 / mi
ahr:131 max:146 shoes: NB Foam

Sunday Jan 31, 2021 »

11 AM

Road run 1:02:02 intensity: (5:11 @0) + (6:07 @1) + (29:44 @2) + (21:00 @3) 4.96 mi (12:30 / mi) +23m 12:20 / mi
ahr:137 max:150 shoes: NB Foam

Tuesday Jan 19, 2021 »

10 AM

Road run 1:03:03 intensity: (1 @0) + (2:50 @1) + (13:50 @2) + (45:54 @3) + (28 @4) 4.95 mi (12:44 / mi) +22m 12:34 / mi
ahr:134 max:146 shoes: NB Foam

Wednesday Dec 2, 2020 »

10 AM

Road run long 58:34 intensity: (50 @1) + (25:21 @2) + (14:24 @3) + (17:30 @4) + (29 @5) 4.93 mi (11:53 / mi) +21m 11:43 / mi
ahr:140 max:152 shoes: NB Foam

Wednesday Sep 16, 2020 »

10 AM

Road run long 1:00:48 intensity: (1:46 @1) + (26:54 @2) + (31:28 @3) + (40 @4) 4.91 mi (12:23 / mi) +22m 12:13 / mi
ahr:132 max:150 shoes: NB Zante Pursuit

Saturday Sep 5, 2020 »

9 AM

Road run long 58:12 intensity: (1:58 @1) + (3:09 @2) + (28:36 @3) + (21:03 @4) + (3:26 @5) 4.93 mi (11:48 / mi) +22m 11:39 / mi
ahr:143 max:167 shoes: NB 1400 Black

Tuesday Jul 14, 2020 »

8 AM

Road run 1:08:24 intensity: (13:00 @1) + (24:20 @2) + (27:08 @3) + (2:57 @4) + (59 @5) 4.98 mi (13:44 / mi) +32m 13:28 / mi
ahr:135 max:161 shoes: NB 1400 Black

Monday Jun 8, 2020 »

9 AM

Road run long 56:47 intensity: (19 @0) + (4:21 @1) + (8:32 @2) + (25:36 @3) + (17:02 @4) + (57 @5) 4.96 mi (11:27 / mi) +22m 11:18 / mi
ahr:140 max:163 shoes: NB 1400 Black

Wednesday May 27, 2020 »

9 AM

Road run long 58:16 intensity: (2:08 @1) + (7:35 @2) + (22:58 @3) + (24:02 @4) + (1:33 @5) 5.01 mi (11:38 / mi) +33m 11:24 / mi
ahr:142 max:162 shoes: NB 1400 Black

Sunday Apr 26, 2020 »

10 AM

Road run 58:06 intensity: (1:43 @1) + (7:02 @2) + (39:24 @3) + (9:18 @4) + (39 @5) 5.0 mi (11:37 / mi) +32m 11:24 / mi
ahr:139 max:164 shoes: NB Zante Pursuit

Monday Apr 20, 2020 »

10 AM

Road run long 1:02:13 intensity: (1:51 @1) + (13:04 @2) + (15:47 @3) + (19:33 @4) + (11:58 @5) 4.94 mi (12:36 / mi) +22m 12:25 / mi
ahr:134 max:159 shoes: NB Zante Pursuit

Saturday Apr 4, 2020 »

10 AM

Road run 58:09 intensity: (1:40 @1) + (2:28 @2) + (39:58 @3) + (13:41 @4) + (22 @5) 4.95 mi (11:45 / mi) +22m 11:35 / mi
ahr:142 max:159 shoes: NB Zante Pursuit

Saturday Feb 8, 2020 »

10 AM

Road run 55:04 intensity: (50 @0) + (5 @1) + (4:43 @2) + (35:21 @3) + (14:05 @4) 4.94 mi (11:09 / mi) +22m 11:00 / mi
ahr:135 max:156 shoes: NB Zante Pursuit

Wednesday Jan 1, 2020 »

9 AM

Road run 1:00:37 intensity: (2:33 @0) + (2:30 @1) + (19:35 @2) + (35:59 @3) 5.14 mi (11:48 / mi) +22m 11:38 / mi
ahr:131 max:140 shoes: Road-X 233

Monday Oct 21, 2019 »

10 AM

Road run hills 1:08:24 intensity: (47 @0) + (7:11 @1) + (29:00 @2) + (26:29 @3) + (4:57 @4) 5.56 mi (12:18 / mi) +82m 11:46 / mi
ahr:130 max:156 shoes: NB Zante Pursuit

Tuesday Sep 24, 2019 »

9 AM

Road run 56:46 intensity: (41 @0) + (20:27 @1) + (21:11 @2) + (14:09 @3) + (18 @4) 4.94 mi (11:29 / mi) +26m 11:18 / mi
ahr:133 max:152 shoes: Hoka Clifton 5

Monday Sep 9, 2019 »

9 AM

Road run 57:53 intensity: (9 @0) + (25:52 @1) + (24:25 @2) + (7:21 @3) + (6 @4) 4.97 mi (11:39 / mi) +23m 11:29 / mi
ahr:133 max:156 shoes: Hoka Clifton 5

Friday Aug 30, 2019 »

10 AM

Road run 56:36 intensity: (46 @0) + (5:46 @1) + (28:20 @2) + (21:44 @3) 4.97 mi (11:23 / mi) +43m 11:05 / mi
ahr:129 max:137 shoes: Hoka Clifton 5

Monday Aug 26, 2019 »

9 AM

Road run 55:52 intensity: (18:39 @1) + (23:23 @2) + (6:51 @3) + (6:40 @4) + (19 @5) 4.92 mi (11:21 / mi) +30m 11:09 / mi
ahr:137 max:165 weight:150lbs shoes: Hoka Clifton 5

Monday Jul 22, 2019 »

8 AM

Road run 59:00 intensity: (12 @0) + (17:23 @1) + (33:07 @2) + (8:18 @3) 4.94 mi (11:57 / mi) +21m 11:47 / mi
ahr:133 max:147 weight:148lbs shoes: Hoka Clifton 5

Wednesday Jun 19, 2019 »

9 AM

Road run 59:52 intensity: (1 @0) + (18:29 @1) + (24:42 @2) + (16:30 @3) + (10 @4) 4.96 mi (12:04 / mi) +31m 11:51 / mi
ahr:136 max:152 weight:147lbs shoes: Hoka Clifton 5

Monday Jun 10, 2019 »

9 AM

Road run long 55:59 intensity: (2:11 @1) + (27 @2) + (2:29 @3) + (15:30 @4) + (35:22 @5) 4.95 mi (11:19 / mi) +21m 11:10 / mi
ahr:165 max:174 weight:147lbs shoes: Hoka Clifton 5

Monday Jun 3, 2019 »

10 AM

Road run long 1:00:04 intensity: (44 @0) + (3:55 @1) + (1:45 @2) + (14:24 @3) + (21:32 @4) + (17:44 @5) 5.19 mi (11:34 / mi) +22m 11:25 / mi
ahr:154 max:166 weight:148lbs shoes: Hoka Clifton 5

Tuesday Apr 23, 2019 »

9 AM

Road run 55:12 intensity: (4:10 @0) + (7:38 @1) + (23:42 @2) + (13:47 @3) + (5:55 @4) 4.92 mi (11:13 / mi) +21m 11:04 / mi
ahr:137 max:156 weight:149lbs shoes: NB 1400 Orange

Friday Apr 5, 2019 »

9 AM

Road run 55:22 intensity: (13 @0) + (6:38 @1) + (14:59 @2) + (16:26 @3) + (17:06 @4) 4.91 mi (11:17 / mi) +21m 11:08 / mi
ahr:142 max:156 weight:149lbs shoes: NB 1400 Black

Wednesday Feb 20, 2019 »

10 AM

Road run 53:46 intensity: (2:17 @0) + (3:46 @1) + (1:40 @2) + (18:42 @3) + (27:21 @4) 4.92 mi (10:56 / mi) +21m 10:47 / mi
ahr:151 max:164 weight:149lbs shoes: NB M 1400

Sunday Feb 17, 2019 »

10 AM

Road run long 56:09 intensity: (30 @0) + (57 @1) + (30:02 @2) + (6:59 @3) + (17:17 @4) + (24 @5) 4.96 mi (11:19 / mi) +32m 11:06 / mi
ahr:145 max:168 weight:140lbs shoes: Nike Run

Tuesday Feb 5, 2019 »

10 AM

Road run 58:36 intensity: (28 @0) + (10:54 @1) + (6:26 @2) + (16:21 @3) + (24:11 @4) + (16 @5) 4.94 mi (11:52 / mi) +31m 11:38 / mi
ahr:144 max:175 weight:149lbs shoes: NB 1400 Orange

Saturday Nov 10, 2018 »

10 AM

Road run 51:03 intensity: (12:52 @1) + (19:53 @2) + (16:21 @3) + (1:57 @4) 4.96 mi (10:18 / mi) +21m 10:09 / mi
ahr:135 max:154 weight:149lbs shoes: NB 1400 Orange

Wednesday Oct 31, 2018 »

10 AM

Road run 52:16 intensity: (18 @0) + (2:12 @1) + (41:20 @2) + (8:12 @3) + (14 @4) 4.91 mi (10:39 / mi) +35m 10:25 / mi
ahr:138 max:152 weight:149lbs shoes: NB 1400 Black

Friday Sep 14, 2018 »

10 AM

Road run 53:23 intensity: (23 @0) + (11:48 @1) + (33:15 @2) + (7:56 @3) + (1 @4) 4.93 mi (10:50 / mi) +36m 10:35 / mi
ahr:136 max:153 weight:149lbs shoes: NB 1400 Black

Sunday Aug 26, 2018 »

9 AM

Road run 54:39 intensity: (2:53 @0) + (3:00 @1) + (7:15 @2) + (14:54 @3) + (26:37 @4) 4.91 mi (11:08 / mi) +36m 10:53 / mi
ahr:147 max:159 weight:149lbs shoes: NB 1400 Black

Monday Aug 13, 2018 »

9 AM

Road run 58:37 intensity: (2:03 @0) + (18:58 @1) + (26:05 @2) + (11:25 @3) + (6 @4) 4.94 mi (11:52 / mi) +36m 11:36 / mi
ahr:132 max:151 weight:151lbs shoes: NB 1400 Black

Wednesday Jul 18, 2018 »

6 AM

Road run long 54:33 intensity: (2:14 @0) + (6:42 @1) + (13:21 @2) + (23:18 @3) + (8:58 @4) 4.95 mi (11:01 / mi) +35m 10:47 / mi
ahr:138 max:157 weight:149lbs shoes: NB 1400 Black

Monday Jul 9, 2018 »

6 AM

Road run 51:43 intensity: (2:14 @0) + (6:46 @1) + (7:34 @2) + (17:58 @3) + (16:55 @4) + (16 @5) 4.92 mi (10:31 / mi) +36m 10:17 / mi
ahr:144 max:166 weight:150lbs shoes: NB 1400 Black

Friday Jun 8, 2018 »

9 AM

Road run 54:16 intensity: (4:00 @0) + (10:35 @1) + (10:57 @2) + (14:01 @3) + (14:43 @4) 4.92 mi (11:02 / mi) +35m 10:48 / mi
ahr:140 max:162 weight:150lbs shoes: Road-X 233

Tuesday May 29, 2018 »

9 AM

Road run 56:34 intensity: (2:07 @1) + (23:40 @2) + (20:30 @3) + (10:17 @4) 4.92 mi (11:30 / mi) +36m 11:14 / mi
ahr:143 max:161 weight:150lbs shoes: NB 1400 Black

Monday May 21, 2018 »

9 AM

Road run intervals (Burfoot repeats) 58:45 intensity: (4:03 @1) + (38:25 @2) + (16:12 @3) + (5 @4) 5.04 mi (11:39 / mi) +35m 11:25 / mi
ahr:136 max:155 weight:151lbs shoes: NB 1400 Black

Wednesday May 16, 2018 »

9 AM

Road run 53:43 intensity: (28 @0) + (4:25 @1) + (48:50 @2) 4.91 mi (10:56 / mi) +36m 10:42 / mi
ahr:131 max:141 weight:151lbs shoes: NB 1400 Orange

Monday May 7, 2018 »

9 AM

Road run (+SM pickup) 1:30:54 intensity: (52 @0) + (36:59 @1) + (27:19 @2) + (13:50 @3) + (1:44 @4) + (10:10 @5) 5.09 mi (17:51 / mi) +39m 17:26 / mi
ahr:129 max:189 weight:152lbs shoes: NB 1400 Orange

Wednesday Apr 18, 2018 »

9 AM

Road run 55:02 intensity: (27 @1) + (52 @2) + (6:06 @3) + (24:10 @4) + (23:27 @5) 4.99 mi (11:02 / mi) +51m 10:41 / mi
ahr:164 max:172 weight:152lbs shoes: NB 1400 Orange

Wednesday Apr 11, 2018 »

9 AM

Road run 53:53 intensity: (21 @0) + (5:24 @1) + (38:37 @2) + (9:31 @3) 4.92 mi (10:57 / mi) +35m 10:43 / mi
ahr:134 max:146 weight:152lbs shoes: NB 1400 Black

Tuesday Apr 3, 2018 »

9 AM

Road run intervals (Fartlek) 53:34 intensity: (3:17 @1) + (7:41 @2) + (15:02 @3) + (27:34 @4) 5.0 mi (10:43 / mi) +43m 10:26 / mi
ahr:151 max:166 shoes: NB 1400 Black

Friday Mar 9, 2018 »

10 AM

Road run 52:31 intensity: (39 @1) + (5:56 @2) + (10:21 @3) + (35:35 @4) 4.95 mi (10:37 / mi) +38m 10:22 / mi
ahr:157 max:169 weight:151lbs shoes: Nike Run

Monday Feb 26, 2018 »

Road run 53:16 [3] 4.97 mi (10:43 / mi) +50m 10:24 / mi
weight:151lbs shoes: NB 1400 Black

Monday Feb 12, 2018 »

10 AM

Road run 50:06 intensity: (12 @1) + (8:43 @2) + (19:12 @3) + (21:59 @4) 4.91 mi (10:12 / mi) +36m 9:59 / mi
ahr:152 max:169 weight:150lbs shoes: NB M 1400

Thursday Feb 1, 2018 »

10 AM

Road run 56:10 intensity: (36:23 @1) + (4:46 @2) + (2:29 @3) + (12:32 @4) 4.94 mi (11:22 / mi) +37m 11:07 / mi
ahr:140 max:154 shoes: Nike Run

Wednesday Jan 3, 2018 »

9 AM

Road run 51:02 intensity: (20 @0) + (32 @1) + (32:39 @2) + (16:19 @3) + (1:12 @4) 4.92 mi (10:22 / mi) +37m 10:08 / mi
ahr:141 max:159 shoes: Road-X 233

Thursday Dec 21, 2017 »

9 AM

Road run 1:01:30 intensity: (3:28 @1) + (44:32 @2) + (13:30 @3) 4.96 mi (12:24 / mi) +37m 12:07 / mi
ahr:137 max:153 weight:148lbs shoes: Nike Run

Monday Dec 11, 2017 »

9 AM

Road run 50:31 intensity: (3:08 @1) + (11:18 @2) + (31:12 @3) + (4:42 @4) + (11 @5) 4.92 mi (10:16 / mi) +37m 10:02 / mi
ahr:146 max:173 shoes: NB M 1400

Thursday Nov 30, 2017 »

10 AM

Road run 53:00 intensity: (1:56 @0) + (1:58 @1) + (15:49 @2) + (30:20 @3) + (2:57 @4) 4.95 mi (10:42 / mi) +36m 10:28 / mi
ahr:142 max:163 weight:146lbs shoes: Nike Run

Saturday Nov 18, 2017 »

10 AM

Road run 47:27 intensity: (37 @1) + (8:04 @2) + (23:46 @3) + (15:00 @4) 4.92 mi (9:39 / mi) +35m 9:26 / mi
ahr:150 max:165 weight:147lbs shoes: Nike Run

Tuesday Oct 31, 2017 »

10 AM

Road run 54:05 intensity: (1:09 @0) + (3:25 @1) + (10:42 @2) + (23:23 @3) + (14:50 @4) + (36 @5) 4.96 mi (10:54 / mi) +39m 10:39 / mi
ahr:151 max:179 weight:146lbs shoes: Nike Run

Monday Oct 2, 2017 »

10 AM

Road run 54:38 intensity: (2:46 @0) + (1:39 @1) + (18:22 @2) + (26:15 @3) + (5:32 @4) + (4 @5) 5.0 mi (10:56 / mi) +53m 10:35 / mi
ahr:142 max:173 weight:146lbs shoes: Nike Run

Friday Sep 29, 2017 »

10 AM

Road run 53:27 intensity: (3:22 @0) + (2:16 @1) + (17:59 @2) + (16:19 @3) + (13:31 @4) 4.97 mi (10:45 / mi) +36m 10:31 / mi
ahr:142 max:159 weight:146lbs shoes: NB 1400 Orange

Saturday Sep 9, 2017 »

10 AM

Road run 54:54 intensity: (3:21 @0) + (1:36 @1) + (20:01 @2) + (25:09 @3) + (4:47 @4) 5.0 mi (10:59 / mi) +36m 10:44 / mi
ahr:140 max:162 weight:147lbs shoes: Nike Run

Thursday Aug 24, 2017 »

9 AM

Road run long 1:02:02 intensity: (2:57 @0) + (6:24 @1) + (24:26 @2) + (17:24 @3) + (10:51 @4) 5.11 mi (12:08 / mi) +47m 11:48 / mi
ahr:137 max:167 weight:145lbs shoes: Nike Run

Sunday Aug 13, 2017 »

10 AM

Road run long 1:04:48 intensity: (57 @0) + (4:36 @1) + (17:06 @2) + (20:57 @3) + (21:12 @4) 5.38 mi (12:03 / mi) +38m 11:47 / mi
ahr:145 max:166 weight:146lbs shoes: Nike Run

Friday Aug 11, 2017 »

9 AM

Road run 1:00:58 intensity: (3:17 @0) + (3:08 @1) + (19:34 @2) + (23:27 @3) + (11:32 @4) 4.97 mi (12:16 / mi) +36m 12:00 / mi
ahr:140 max:164 weight:146lbs shoes: NB M 1400

Wednesday Aug 9, 2017 »

9 AM

Road run long 59:46 intensity: (3:31 @0) + (3:24 @1) + (1:19 @2) + (22:41 @3) + (28:51 @4) 5.0 mi (11:57 / mi) +36m 11:42 / mi
ahr:149 max:166 weight:146lbs shoes: Nike Run

Friday Jul 14, 2017 »

2 PM

Road run tempo 56:53 intensity: (4:56 @0) + (18:08 @1) + (18:50 @2) + (11:58 @3) + (3:01 @4) 5.0 mi (11:23 / mi) +35m 11:08 / mi
ahr:141 max:165 weight:146lbs shoes: Nike Run

Thursday Jun 29, 2017 »

10 AM

Road run tempo (Fartlek) 57:20 intensity: (48 @0) + (35:01 @1) + (11:03 @2) + (9:35 @3) + (53 @4) 4.98 mi (11:31 / mi) +35m 11:16 / mi
ahr:141 max:161 weight:145lbs shoes: NB M 1400

Wednesday Jun 21, 2017 »

6 AM

Road run long 55:01 intensity: (30 @0) + (33:17 @1) + (19:26 @2) + (1:47 @3) + (1 @4) 4.94 mi (11:08 / mi) +35m 10:54 / mi
ahr:138 max:159 shoes: NB 1400 Orange

Friday Jun 16, 2017 »

8 AM

Road run 56:43 intensity: (2:21 @0) + (22:30 @1) + (20:31 @2) + (8:51 @3) + (2:23 @4) + (7 @5) 5.0 mi (11:21 / mi) +23m 11:11 / mi
ahr:146 max:174 weight:147lbs shoes: NB M 1400

Saturday May 27, 2017 »

10 AM

Road run 57:54 intensity: (9:52 @0) + (14:30 @1) + (33:16 @2) + (16 @3) 5.0 mi (11:35 / mi) +89m 10:58 / mi
ahr:136 max:158 weight:146lbs shoes: NB M 1400

Monday Mar 13, 2017 »

10 AM

Road run 53:48 intensity: (3:03 @0) + (14:06 @1) + (7:55 @2) + (4:52 @3) + (22:35 @4) + (1:17 @5) 4.93 mi (10:55 / mi) +77m 10:25 / mi
ahr:150 max:181 weight:145lbs shoes: NB 1400 Orange

Wednesday Mar 1, 2017 »

9 AM

Road run 55:36 intensity: (5:00 @1) + (20:36 @2) + (10:00 @3) + (20:00 @4) 4.94 mi (11:15 / mi) +76m 10:45 / mi
weight:143lbs shoes: Nike Run

Tuesday Jan 17, 2017 »

9 AM

Road run tempo 52:08 intensity: (7:08 @1) + (20:00 @2) + (5:00 @3) + (20:00 @4) 4.97 mi (10:29 / mi) +91m 9:56 / mi
shoes: NB M 1400

Tuesday Jan 10, 2017 »

10 AM

Road run tempo 51:46 intensity: (5:00 @1) + (20:00 @2) + (1:46 @3) + (25:00 @4) 4.98 mi (10:24 / mi) +94m 9:49 / mi
weight:147lbs shoes: Nike Run

Monday Dec 26, 2016 »

10 AM

Road run 51:37 [2] 4.99 mi (10:21 / mi) +83m 9:50 / mi
weight:146lbs shoes: Road-X 233

Thursday Dec 1, 2016 »

10 AM

Road run tempo 52:42 intensity: (10:00 @1) + (30:00 @2) + (5:00 @3) + (7:42 @4) 4.99 mi (10:34 / mi) +119m 9:50 / mi
weight:145lbs shoes: Road-X 233

Sunday Nov 27, 2016 »

10 AM

Road run tempo 49:37 intensity: (9:37 @1) + (40:00 @4) 4.99 mi (9:57 / mi) +82m 9:28 / mi
weight:147lbs shoes: NB M 1400

Saturday Nov 19, 2016 »

9 AM

Road run tempo 54:59 intensity: (10:00 @1) + (25:00 @2) + (15:00 @3) + (4:59 @4) 4.99 mi (11:01 / mi) +72m 10:33 / mi
weight:144lbs shoes: Nike Run

Wednesday Nov 16, 2016 »

10 AM

Road run 54:23 intensity: (9:23 @1) + (20:00 @2) + (25:00 @3) 4.94 mi (11:01 / mi) +86m 10:27 / mi
weight:145lbs shoes: NB M 1400

Tuesday Nov 8, 2016 »

10 AM

Road run tempo 49:29 intensity: (4:29 @1) + (20:00 @2) + (25:00 @4) 4.97 mi (9:57 / mi) +85m 9:27 / mi
weight:144lbs shoes: Nike Run

Thursday Nov 3, 2016 »

10 AM

Road run 54:01 intensity: (10:00 @1) + (30:00 @2) + (14:01 @3) 5.07 mi (10:39 / mi) +123m 9:54 / mi
weight:144lbs shoes: Nike Run

Thursday Sep 1, 2016 »

8 AM

Road run 1:01:53 intensity: (1:53 @1) + (30:00 @2) + (10:00 @3) + (20:00 @4) 5.39 mi (11:29 / mi) +134m 10:40 / mi
weight:144lbs shoes: Nike Run

Tuesday Apr 5, 2016 »

10 AM

Road run 51:00 intensity: (11:00 @1) + (25:00 @2) + (10:00 @3) + (5:00 @4) 4.98 mi (10:14 / mi) +92m 9:41 / mi
shoes: Nike Run

Wednesday Mar 9, 2016 »

9 AM

Road run 51:24 [2] 4.97 mi (10:21 / mi) +120m 9:37 / mi
shoes: NB M 1400

Wednesday Feb 24, 2016 »

10 AM

Road run 52:45 intensity: (22:45 @1) + (25:00 @2) + (5:00 @3) 5.01 mi (10:32 / mi) +114m 9:50 / mi
shoes: Nike Run

Thursday May 31, 2012 »

5 AM

Road run 52:11 [2] 7.97 km (6:33 / km) +54m 6:20 / km
weight:146lbs shoes: Hyper Speed 4

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