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Summary
Calendar
Workouts
Equipment
Courses
Personal Records
Reports
Training Plans
Courses
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WU in KC w/Jeff and Glenn Baldwin
WU for the Komen 5k
WARMUP FOR SPEEDWORK on Washington Ave with notes
WARMUP FOR SPEEDWORK on Washington Ave
WARMUP FOR SPEEDWORK
Warmup for interval work
Warm up jog.
Warm up from UC for Speed Work in KC
Warm up for intervals in KC
Warm up for interval workout @ SAHS track.WU on Washington Ave.
Very Short Warm Up b4 The Clarksburg 10k
Uptempo/Fartlek Run in KC:Out and back from UC(Virginia to Kanaw
Uptempo Run on Short Bridge Loop
UC/KC easy run on Pops Course
UC/KC easy run
UC/KC
UC/Kanawha Tpk(GoMart)/MacCorkle/Kanawha Blvd/Log Cabin Route
UC/Glass Plant Loop/Long Bridge/Log Cabin Loop
UC/Carriage Trail/Magic Island up Kanawha BLvd to UC
UC to Rocklake Drive(via MacCorkle) back on Kan Tpk.
UC long bridge loop and added on up into KC
Treadmill run @ Anytime Fitness
The View Route(Up Carriage Trail then looped around Bridge Rd)
The City View Route(South Hills) + Reverse Short Bridge Loop
Tempo Runs on Kanawha Blvd: UC to Drug Emporium
Tempo Run on Kanawha Blvd.
Tempo Intervals From UC on Long Bridge Loop
Susan B. Komen race for a cure 5k
Spring Hill Cemetery
Speedwork on the Treadmill:Mile repeats(4 x 1 mile)
Speedwork in KC(Quarters)
SpeedWork in KC(800's and Quarters)
Speedwork in KC:Quarters and 800's
Speedwork in KC:800's x 4 w/quarter recovery.
Speedwork in KC:800 x 6 w/ Quarter Recovery
Speedwork in KC:800 meter repeats
Speedwork in KC: Quarters
Speedwork in KC: Mile Repeats
Speedwork in KC: 800's with quarter recovery
Speedwork in KC: 8 Quarters and 2 800's
Speed Work in KC:(Quarters)
Shrewsbury Hill Run
Short Warmup for the 5k
Short Warmup b4 the race
Short Shakeout Run in KC
Short bridge/Carriage trail loop
Short bridge/Carriage trail and KC
Short bridge/Carriage trail
Short Bridge Loop+ KC
Short Bridge Loop from UC
Short Bridge Loop + Magic Island(Lightpoles Workout)
Short Bridge Loop + KC w/ the TTC
Short Bridge Loop + KC
Short Bridge Loop
Short Bridge + Carriage Trail
Short and sweet speedwork session tonight
Short and easy run on the Treadmill
Short and easy Fartlek Run in St. Albans
Saint Albans:Washington Ave/Kan Terrace/Skyview drive/Lincoln Av
SAHS Track:CRUISE INTERVALS(800 Meters x 6 w/1 min) and 2.11 mil
SAHS TRACK
Run 2 of 2 Mt Alpha(end of rd.) to Chappel(end of rd) then KC
Ridenhour Lake Loop in Saint Albans
Reverse Short Bridge Loop(Moderate Hard Effort)
Reverse Short Bridge Loop +KC
Reverse Short Bridge Carriage Trail Loop
Recovery/easy run from the loop up Washington Ave to end of Kan.
Recovery/Easy run from the loop up Kan.Trc and back down Washing
Recovery/Easy run from the loop out and back on:Washington Ave/K
Recovery/Easy run from the loop on Kan.Trc/Lincoln and Washingto
Recovery/easy run from the lo... 10 mi 01:29 08:52 pace
Recovery/Easy run from my parents house down Kan.Trc and back up
Recovery run tonight in St. Albans from SAHS track. 8 mi 01:11 0
Recovery run from the loop up Washington and back down Lincoln a
Quick Shakeout Run on the Treadmill b4 work.
Quick and easy treadmill run
Quarters in KC w/one minute recovery
Quarter repeat w/45 sec recovery
Progression/Tempo Run on Reverse Short Bridge Loop + KC
P.M. Speed Work: Mile Repeats on the Treadmill
P.M. Progression Run in KC
P.M. Easy Run on the Treadmill
Out and back on Washington Ave from the loop.
Out and back from Drug Emporium to KC(just shy of Kmart on MacCo
Mount Alpha(To the end of the road)
MOUNT ALPHA TO THE END OF THE BLACK TOP AND ADDED ON IN KC 12.01
Most of the Short Bridge Loop, except walked the last mile
Middle LR on Short Bridge + KC
LR on the CDR course
LR from UC/CDR(hills + Kan.Blvd) and KC(for extra miles)
LR From UC:Rim to Rim Route:Carriage Trail/Spring Hill Cemetery
LR from Drug Emporium to Kmart(KC)/Chesterfield to UC then back
LR converted to easy run in KC.
Long Tempo/LT run from UC around Long Bridge Loop 10 mi 01:18 07
Long Run on the CDR course
Long Run from Drug Emporiumto to Campbells Creek(Out and back)
Long Bridge Loop(Tempo Runs)
Long Bridge Loop from UC:Down MacCorkle then up Blvd.
Long Bridge Loop + KC
Log Cabin Loop
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