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shelbycp's
RunBlog
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No Comment.
[6 mi]
Normal Run on 12/2/2010
No Comment.
[4 mi]
Normal Run on 12/1/2010
No Comment.
[4 mi @ 7:10 min/mi]
Tempo on 11/30/2010
No Comment.
[3.5 mi]
WU/CD on 11/30/2010
No Comment.
[5.5 mi]
Normal Run on 11/29/2010
No Comment.
[18 mi @ 7:39 min/mi]
Long Run on 11/28/2010
No Comment.
[5 mi]
NOrmal Run on 11/27/2010
No Comment.
[6 mi @ 7:09 min/mi]
Mile Repeats on 11/25/2010
No Comment.
[6 mi]
Normal Run on 11/24/2010
No Comment.
[4 mi @ 6:41 min/mi]
Tempo Run on 11/23/2010
No Comment.
[3 mi]
WU/CD on 11/23/2010
No Comment.
[5 mi]
on 11/22/2010
No Comment.
[16.5 mi]
Long Run on 11/21/2010
No Comment.
[5 mi]
Normal Run on 11/20/2010
No Comment.
[5 mi]
Normal Run on 11/19/2010
No Comment.
[8 mi @ 6:56 min/mi]
Steady State Run on 11/18/2010
No Comment.
[6 mi]
Normal Run on 11/17/2010
No Comment.
[3.11 mi @ 6:39 min/mi]
WU/CD on 11/16/2010
No Comment.
[3.89 mi]
WU/CD on 11/16/2010
No Comment.
[13.1 mi @ 6:51 min/mi]
Veterans Half-Marathon on 11/13/2010
No Comment.
[1.9 mi]
WU/CD on 11/13/2010
No Comment.
[4 mi]
Easy Run on 11/12/2010
No Comment.
[6 mi]
Normal Run on 11/11/2010
No Comment.
[3.11 mi @ 6:46 min/mi]
Tempo on 11/9/2010
No Comment.
[3.89 mi]
WU/CD on 11/9/2010
No Comment.
[8 mi @ 7:06 min/mi]
Steady State on 11/8/2010
No Comment.
[14 mi]
2m INtervals on 11/6/2010
No Comment.
[6.5 mi]
Mile Intervals on 11/5/2010
No Comment.
[5.5 mi]
Normal Run on 11/4/2010
No Comment.
[4.5 mi]
Normal Run on 11/3/2010
Beer Run
[5 mi]
NOrmal Run on 11/2/2010
No Comment.
[3.11 mi @ 6:49 min/mi]
Tempo Run on 11/2/2010
No Comment.
[3.89 mi]
WU/CD on 11/2/2010
No Comment.
[5.5 mi]
Normal Run on 11/1/2010
1 mile warmup 2 miles at 6:48 - 7:02 w/.5 mile recovery x6
[16 mi @ 7:22 min/mi]
INterval on 10/31/2010
No Comment.
[6.5 mi]
Mile Repeats on 10/29/2010
No Comment.
[5.5 mi]
Normal Run on 10/27/2010
No Comment.
[3 mi @ 7:10 min/mi]
Tempo Run on 10/26/2010
No Comment.
[4 mi]
WU/CD on 10/26/2010
No Comment.
[5.5 mi @ 7:48 min/mi]
Normal Run on 10/25/2010
No Comment.
[16.5 mi @ 7:56 min/mi]
Long Run on 10/24/2010
No Comment.
[6 mi]
Normal Run on 10/23/2010
No Comment.
[4 mi]
WU/CD on 10/22/2010
No Comment.
[3 mi @ 6:47 min/mi]
Tempo Run on 10/20/2010
No Comment.
[4.5 mi]
Normal Run on 10/20/2010
No Comment.
[6 mi @ 7:45 min/mi]
Normal Run on 10/19/2010
No Comment.
[13.1 mi @ 7:11 min/mi]
GR Half Marathon on 10/17/2010
No Comment.
[.9 mi]
WU/CD on 10/17/2010
No Comment.
[4 mi]
Easy Run on 10/16/2010
No Comment.
[6 mi @ 7:30 min/mi]
Hard Run on 10/14/2010
No Comment.
[4 mi]
Easy Run on 10/13/2010
No Comment.
[8 mi @ 7:29 min/mi]
Long Run on 10/12/2010
No Comment.
[9 mi @ 7:32 min/mi]
Long Run on 10/11/2010
No Comment.
[10 km @ 7:03 min/km]
Run Thru the Rapids 10K on 10/9/2010
No Comment.
[1.8 mi]
WU/CD on 10/9/2010
No Comment.
[3 mi]
Easy Run on 10/8/2010
No Comment.
[6.5 mi @ 7:50 min/mi]
Normal Run on 10/7/2010
No Comment.
[6 mi @ 7:18 min/mi]
Hard Run on 10/6/2010
No Comment.
[5 mi @ 6:59 min/mi]
Tempo Run on 10/5/2010
No Comment.
[1 mi]
WU/CD on 10/5/2010
No Comment.
[5.5 mi @ 7:41 min/mi]
Normal Run on 10/4/2010
No Comment.
[16 mi @ 8:08 min/mi]
Long Run on 10/2/2010
No Comment.
[6 mi]
Normal Run on 10/1/2010
No Comment.
[5 mi]
Normal Run on 9/30/2010
No Comment.
[6 mi]
Normal Run on 9/27/2010
No Comment.
[4 mi]
Easy Run on 9/26/2010
No Comment.
[13.72 mi]
Family Bike on 9/26/2010
No Comment.
[25 mi @ 3:36 min/mi]
Long Bike on 9/25/2010
No Comment.
[14 mi @ 7:51 min/mi]
Long Run on 9/25/2010
No Comment.
[8 mi @ 7:57 min/mi]
Long Run on 9/23/2010
No Comment.
[7.28 mi @ 3:39 min/mi]
Normal Bike on 9/22/2010
No Comment.
[5.5 mi @ 7:31 min/mi]
Normal Run on 9/22/2010
No Comment.
[6 mi]
Tara Bike on 9/21/2010
with Joe
[4 mi @ 7:04 min/mi]
Tempo Run on 9/21/2010
With Joe
[2.5 mi]
Normal Run on 9/21/2010
No Comment.
[5 mi]
Normal Run on 9/20/2010
No Comment.
[12 mi @ 7:44 min/mi]
Long Run on 9/18/2010
No Comment.
[6 mi @ 7:29 min/mi]
Normal Run on 9/17/2010
Ate at new Mac & Dons
[15 mi]
Family Bike on 9/17/2010
With Bob
[5 mi]
on 9/16/2010
No Comment.
[5 mi]
Normal Run on 9/15/2010
No Comment.
[6 mi]
Normal Run on 9/14/2010
No Comment.
[4 mi]
Normal Run on 9/13/2010
No Comment.
[7 mi]
Normal Run on 9/10/2010
No Comment.
[5 mi]
Normal Run on 9/8/2010
No Comment.
[4 mi]
Normal Run on 9/7/2010
No Comment.
[41.02 mi @ 3:26 min/mi]
Long Bike on 9/4/2010
No Comment.
[12.48 mi @ 3:23 min/mi]
Hard Bike on 9/2/2010
No Comment.
[12.52 mi @ 3:22 min/mi]
Hard Bike on 9/1/2010
No Comment.
[12.5 mi]
Normal Bike on 8/31/2010
No Comment.
[8.11 mi]
Family Bike on 8/18/2010
No Comment.
[37.01 mi @ 3:14 min/mi]
on 7/31/2010
No Comment.
[13.41 mi]
Family Bike on 7/30/2010
No Comment.
[12.03 mi]
Family Bike on 7/26/2010
No Comment.
[7 mi @ 7:59 min/mi]
Normal Run on 7/19/2010
No Comment.
[12.5 mi @ 3:35 min/mi]
Hard Bike on 7/19/2010
No Comment.
[7 mi]
Family Bike on 7/18/2010
No Comment.
[16 mi @ 8:15 min/mi]
Long Run on 7/17/2010
No Comment.
[8 mi]
Normal Run on 7/15/2010
No Comment.
[6 mi]
Normal Run on 7/12/2010
No Comment.
[5 km @ 7:19 min/km]
Race - Duathlon R2 on 7/11/2010
No Comment.
[20 km @ 3:15 min/km]
Race - Duathlon B on 7/11/2010
No Comment.
[5 km @ 7:01 min/km]
Race - Duathlong R1 on 7/11/2010
No Comment.
[15 km @ 7:07 min/km]
Race - Cherry Festival 15K on 7/10/2010
No Comment.
[.7 mi]
WU/CD on 7/10/2010
No Comment.
[4 mi]
Easy Run on 7/9/2010
No Comment.
[7.5 mi @ 7:42 min/mi]
Normal Run on 7/6/2010
No Comment.
[13.5 mi @ 7:18 min/mi]
Long Run on 7/2/2010
No Comment.
[13 mi @ 7:08 min/mi]
Long Run on 6/29/2010
No Comment.
[10 mi @ 7:43 min/mi]
Long Run on 6/27/2010
No Comment.
[12.95 mi]
Tara Bike on 6/26/2010
No Comment.
[10 km @ 6:48 min/km]
Reeds Lake 10K on 6/26/2010
No Comment.
[5 km @ 6:21 min/km]
Reeds Lake 5K on 6/26/2010
No Comment.
[2.7 mi]
WU/CD on 6/26/2010
No Comment.
[4 mi]
Easy Run on 6/25/2010
No Comment.
[7 mi]
Normal Run on 6/24/2010
No Comment.
[4 mi @ 7:24 min/mi]
Hard Run on 6/22/2010
No Comment.
[2 mi]
WU/CD on 6/22/2010
No Comment.
[12.25 mi]
Family Bike on 6/22/2010
Brick 12-8
[8 mi @ 7:47 min/mi]
Normal Run on 6/21/2010
No Comment.
[12.25 mi @ 3:38 min/mi]
Hard Bike on 6/21/2010
No Comment.
[12.5 mi @ 7:32 min/mi]
Long Run on 6/20/2010
No Comment.
[13.02 mi @ 4:59 min/mi]
Normal Bike on 6/20/2010
No Comment.
[10 mi]
Long Run on 6/19/2010
No Comment.
[4 mi]
Easy Run on 6/18/2010
No Comment.
[6 mi @ 7:47 min/mi]
Normal Run on 6/17/2010
13:20* 13:37 13:39
[12.15 mi @ 3:20 min/mi]
Millenium Loop on 6/16/2010
No Comment.
[15 mi]
WU/CD on 6/16/2010
13:31 13:35
[8.11 mi @ 3:20 min/mi]
Millenium Loop on 6/15/2010
No Comment.
[4 mi]
WU/CD on 6/15/2010
No Comment.
[8 mi]
Normal Run on 6/15/2010
No Comment.
[9.66 mi]
Family Bike on 6/13/2010
No Comment.
[12 mi @ 7:31 min/mi]
Long Run on 6/13/2010
No Comment.
[3.1 mi @ 6:25 min/mi]
Diemer 5K on 6/12/2010
No Comment.
[2.9 mi]
WU/CD on 6/12/2010
Very sore
[4 mi]
Easy Run on 6/11/2010
No Comment.
[7 mi]
Normal Run on 6/10/2010
With Tara
[19 mi]
Easy Bike on 6/9/2010
No Comment.
[2 mi @ 5:47 min/mi]
400m Intervals on 6/9/2010
GMS Track
[4 mi]
WU/CD on 6/9/2010
With Charlie
[8 mi]
Normal Run on 6/7/2010
After 13 mile Family Bike
[6 mi @ 7:18 min/mi]
Normal Run on 6/6/2010
No Comment.
[13.14 mi]
Family Bike on 6/6/2010
No Comment.
[16 mi @ 7:52 min/mi]
Long Run on 6/5/2010
No Comment.
[12.43 mi @ 3:36 min/mi]
Normal Bike on 6/4/2010
No Comment.
[3.5 mi]
WU/CD on 6/3/2010
No Comment.
[3.5 mi @ 6:15 min/mi]
800m Intervals on 6/3/2010
No Comment.
[14 mi]
Family Bike on 6/3/2010
New Holland Brewery
[5.5 mi]
Beer Run on 6/1/2010
No Comment.
[4 mi]
Normal Run on 6/1/2010
Leah's Hills Hot
[6 mi]
Normal Run on 5/31/2010
Kal_haven Trail Very Hot
[16 mi]
Long Run on 5/30/2010
No Comment.
[6 mi]
on 5/29/2010
7x 800m with 400m recovery
[3.5 mi @ 6:17 min/mi]
Track Intervals on 5/28/2010
No Comment.
[4.5 mi]
Track on 5/28/2010
Easy
[14 mi]
Family Bike on 5/27/2010
No Comment.
[12.5 mi @ 3:22 min/mi]
Hard Bike on 5/26/2010
2x 2 mile Warm
[4 mi @ 6:48 min/mi]
Cruise Intervals on 5/25/2010
2 before, 1 in between, 2 after Warm
[5 mi]
WU/CD on 5/25/2010
Hot
[8 mi @ 7:34 min/mi]
Normal Run on 5/24/2010
White Pines Trail
[19 mi]
Family Bike on 5/23/2010
more than 2:00 faster than last week
[16 mi @ 7:49 min/mi]
Long Run on 5/22/2010
First try with Joe's toe clip pedals. Set a high of 27.9 mph coming down connector
[8 mi]
Family Bike on 5/21/2010
No Comment.
[6 mi]
Family Bike on 5/19/2010
First half mile terrible 15:21 2.06
[2 mi @ 7:27 min/mi]
Brick Cruise Int on 5/18/2010
Bike in Run > Bike > Run 42:34 for 12.15
[12 mi @ 3:24 min/mi]
Brick on 5/18/2010
1st run of Run>Bike>Run 15:05 2.06
[2 mi @ 7:18 min/mi]
Cruise Int on 5/18/2010
Did stretch along M6 at high effort
[13 mi]
Family Bike on 5/17/2010
No Comment.
[4 mi]
Easy Run on 5/17/2010
First ride on new bike
[14 mi]
Family Bike on 5/16/2010
No Comment.
[16 mi @ 7:57 min/mi]
Long Run on 5/15/2010
No Comment.
[4 mi]
Normal Run on 5/14/2010
To Zeeland track and back Rain
[3.5 mi]
WU/CD on 5/13/2010
6x800m in 3:06 with 400m recovery
[4.5 mi]
Track 800m Interval Run on 5/13/2010
No Comment.
[4 mi]
WU/CD on 5/12/2010
Riley loop with Charlie
[3 mi @ 6:39 min/mi]
Tempo Run on 5/12/2010
No Comment.
[6 mi]
Normal Run on 5/10/2010
PR
[15.5 mi @ 7:02 min/mi]
Race - Riverbank Run on 5/8/2010
No Comment.
[.5 mi]
WU on 5/8/2010
Zeeland with Joe & Charlie
[4 mi]
Normal Run on 5/7/2010
No Comment.
[4 mi]
Normal Run on 5/6/2010
Riley Hills Windy
[4 mi @ 7:17 min/mi]
Tempo on 5/4/2010
No Comment.
[4 mi]
WU/CD Run on 5/3/2010
No Comment.
[6 mi]
Normal Run on 5/3/2010
Most of Riverbank Run course
[12.5 mi]
Long Run on 5/1/2010
No Comment.
[12.51 mi @ 3:23 min/mi]
Hard Bike on 1/1/0001
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