paul1687's recent WorkoutDump.com activity http://www.workoutdump.com/ en Copyright © WorkoutDump.com admin@WorkoutDump.com Tue, 09 Jun 2026 10:50:58 GMT RSS.NET: http://www.rssdotnet.com/ ( at ) http://www.workoutdump.com/user/paul1687?ws=b447c2e2-53c7-46e3-83fe-53c71567f19b Tue, 17 May 2016 23:03:00 GMT ( at , 455 calories burned) http://www.workoutdump.com/user/paul1687?ws=c73074e5-e0db-48c8-ad49-8a912449923f Tue, 17 May 2016 12:01:00 GMT (2.7 km at 34:34 min/km, 819 calories burned) pretty wasted but still ripped a couple 249 200s and a 242 pull. http://www.workoutdump.com/user/paul1687?ws=076d207b-2848-4f02-b0cf-22e0fa4d4c4c Mon, 16 May 2016 11:00:00 GMT (4.7 km at 42:48 min/km, 1530 calories burned) could have cracked under 110 on a set of 10x100 on 130, but a piano fell on me. http://www.workoutdump.com/user/paul1687?ws=f4d85a9c-0d94-4956-856e-8f8065e95284 Sat, 14 May 2016 17:04:00 GMT ( at , 430 calories burned) http://www.workoutdump.com/user/paul1687?ws=bb298b90-f525-400a-bffc-e5c89a5eb87d Fri, 13 May 2016 17:03:00 GMT (2.6 km at 35:54 min/km, 709 calories burned) 4x100 pull on 130 highlight. http://www.workoutdump.com/user/paul1687?ws=2bd31308-6a44-4eb0-87c2-8ff9ee1b58b8 Thu, 12 May 2016 19:20:00 GMT (2.6 km at 36:31 min/km, 722 calories burned) 245 race pace 200 http://www.workoutdump.com/user/paul1687?ws=7c819c75-014f-40f1-b668-a377a9544612 Wed, 11 May 2016 23:56:00 GMT (3.1 km at 33:44 min/km, 795 calories burned) am workout more 50s http://www.workoutdump.com/user/paul1687?ws=2e1975af-f760-46cf-9d10-cfac1fc7550a Mon, 09 May 2016 23:56:00 GMT (2.5 km at 38:37 min/km, 734 calories burned) would have been a nice workout but i faded, could hold, but faded. http://www.workoutdump.com/user/paul1687?ws=29fc7f71-2d6d-4cf5-8926-8adbca6bd267 Sat, 07 May 2016 08:47:00 GMT (2.3 km at 41:58 min/km, 734 calories burned) Some good pace 50s http://www.workoutdump.com/user/paul1687?ws=45268891-f6e1-4d8a-9f34-8ee25afd2cf4 Thu, 05 May 2016 13:19:00 GMT (2.95 km at 36:33 min/km, 831 calories burned) Nothing was super fast 601 broken 400, 254 broken 200, but nothing, nothing, was slow, all under 130 pace. http://www.workoutdump.com/user/paul1687?ws=ab3ca3c4-5b5b-4afe-8768-a048be3d0736 Wed, 04 May 2016 19:59:00 GMT (2.85 km at 36:08 min/km, 794 calories burned) 402 300 pull. http://www.workoutdump.com/user/paul1687?ws=4c851c74-beda-488e-977b-c5b9662eaf85 Mon, 02 May 2016 20:03:00 GMT (3.0 km at 35:24 min/km, 819 calories burned) 15x100 meters tired. http://www.workoutdump.com/user/paul1687?ws=89767765-61ff-4682-8ba9-19fe55844e05 Thu, 28 Apr 2016 01:04:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=f4a5a9de-ebb9-4a67-b84f-dd8fa09c2a4f Wed, 27 Apr 2016 22:50:00 GMT (2.0 km at 35:24 min/km, 546 calories burned) We were swimming in the gutter and i was not into it, but given tomorrow hey, i got a workout in. Swam fast enough too. http://www.workoutdump.com/user/paul1687?ws=80093fe1-d454-4db5-bf35-ff34c33d6973 Tue, 26 Apr 2016 18:25:00 GMT (3.3 km at 34:08 min/km, 877 calories burned) long course http://www.workoutdump.com/user/paul1687?ws=015b6edb-0fd2-4e8c-93d5-2ccf66eb1420 Mon, 25 Apr 2016 19:58:00 GMT (2.7 km at 34:34 min/km, 727 calories burned) pretty damn sore. http://www.workoutdump.com/user/paul1687?ws=bb736855-52fe-4e77-a82c-dc870a9865a1 Fri, 22 Apr 2016 20:10:00 GMT ( at ) Yoga practice with Jolin. http://www.workoutdump.com/user/paul1687?ws=0f80b2a4-c019-4112-afb6-5dcc34aec971 Fri, 22 Apr 2016 15:09:00 GMT (3.3 km at 30:43 min/km, 789 calories burned) Did a decent 4x100 set on 130, 116, 117, 115, 111, then was dead. http://www.workoutdump.com/user/paul1687?ws=f9c0f181-510c-4a58-984c-848ceb31419c Wed, 20 Apr 2016 19:49:00 GMT (2.85 mi at 21:03 min/mi, 752 calories burned) some decent times, but not fully working out yet. http://www.workoutdump.com/user/paul1687?ws=51e24884-6d5a-4570-ae8f-f0ee6f23e07c Mon, 18 Apr 2016 19:46:00 GMT (2.7 mi at 21:28 min/mi, 727 calories burned) pull was good 32 50 and 223 200, swimming was slower 233. http://www.workoutdump.com/user/paul1687?ws=dbc06e01-5934-4844-804d-4ba2e4777460 Thu, 14 Apr 2016 19:29:00 GMT (2.65 mi at 22:15 min/mi, 739 calories burned) reasonably intense workout at ramsey. http://www.workoutdump.com/user/paul1687?ws=e5215091-a749-4d3d-920d-81e50e957a80 Tue, 12 Apr 2016 19:06:00 GMT (2.7 mi at 21:28 min/mi, 727 calories burned) no coach, felt awful but swam not terribly slow. http://www.workoutdump.com/user/paul1687?ws=822b1e0e-b4fa-4514-8e30-9eb351e3e2d8 Mon, 11 Apr 2016 19:28:00 GMT (3.5 km at 31:16 min/km, 852 calories burned) 300s swim around 400, had to get up to do it. http://www.workoutdump.com/user/paul1687?ws=f6255fa7-706c-40c2-b210-1a8e6732249e Thu, 07 Apr 2016 09:28:00 GMT ( at , 440 calories burned) http://www.workoutdump.com/user/paul1687?ws=efcc40a5-f70a-4b59-b64f-e33fb07d4b7f Wed, 06 Apr 2016 21:26:00 GMT (2.75 mi at 24:00 min/mi, 827 calories burned) a faster workout. a 145 150 pull and wasted a 504 pull. warmup 117 115 115. http://www.workoutdump.com/user/paul1687?ws=449fb367-2b9b-49f4-b061-553c0aaed66c Tue, 05 Apr 2016 19:18:00 GMT (2.5 km at 43:46 min/km, 852 calories burned) after a long warmup we did a timed 500 and some other stuff. http://www.workoutdump.com/user/paul1687?ws=26478485-15bf-466a-9dee-821b5877ba7d Mon, 04 Apr 2016 19:46:00 GMT (2.3 mi at 23:54 min/mi, 689 calories burned) some really good 50s and a decent set of 200s to write up, much better. http://www.workoutdump.com/user/paul1687?ws=0ea7409b-673f-45a6-8aff-8cc8c4e335bf Thu, 31 Mar 2016 19:49:00 GMT (3.1 km at 33:44 min/km, 814 calories burned) a grind it workout, good pace on 100s pull. http://www.workoutdump.com/user/paul1687?ws=5ffafa4c-bee3-4d1a-828e-39ce98b0c3f6 Tue, 29 Mar 2016 20:24:00 GMT (3.0 km at 34:19 min/km, 802 calories burned) better workout 352 300 in a set of 600. http://www.workoutdump.com/user/paul1687?ws=f11d17fb-11a3-46f3-9568-f1db0da3f611 Mon, 28 Mar 2016 19:54:00 GMT ( at , 483 calories burned) http://www.workoutdump.com/user/paul1687?ws=ccc2e9f9-4644-4706-9da5-e15fe36d68e5 Sat, 26 Mar 2016 20:28:00 GMT (1.5 km at 41:50 min/km, 488 calories burned) did the warmup swim after weights. none too fast, though im was okay. http://www.workoutdump.com/user/paul1687?ws=9af70127-7b23-4f1d-b316-2c332765daeb Sat, 26 Mar 2016 18:30:00 GMT (2.95 km at 31:38 min/km, 727 calories burned) 2x300 main set, 406, 401, extremely tight, remember to rotate. http://www.workoutdump.com/user/paul1687?ws=0de90ba0-b760-4940-ac6c-3b64a2f059e3 Wed, 23 Mar 2016 19:31:00 GMT (2.1 km at 39:51 min/km, 654 calories burned) short intense workout that was faster. 33-50 fre 41 50 back, 55-54-53-55 75s on 130. http://www.workoutdump.com/user/paul1687?ws=abd24104-6c6c-45c4-887a-aec6068599c0 Mon, 21 Mar 2016 20:08:00 GMT ( at ) yoga http://www.workoutdump.com/user/paul1687?ws=44c64dcf-7148-4868-9eac-5bbf974ec1c1 Sun, 20 Mar 2016 19:07:00 GMT (2.7 km at 31:35 min/km, 667 calories burned) 355 300 pull, but pacing slightly faster than tuesday. http://www.workoutdump.com/user/paul1687?ws=545ac203-3915-444a-8720-500c2f2a8c0c Thu, 17 Mar 2016 19:28:00 GMT ( at , 550 calories burned) http://www.workoutdump.com/user/paul1687?ws=e25ec345-c0b9-4a2c-8eff-11cee870388d Wed, 16 Mar 2016 20:05:00 GMT (3.3 km at 35:06 min/km, 1036 calories burned) at tcu still slow but held a bit of pace cant go 300 yet. http://www.workoutdump.com/user/paul1687?ws=51a9e5fa-afd3-4b7b-8501-b2351155997a Tue, 15 Mar 2016 20:37:00 GMT ( at , 485 calories burned) http://www.workoutdump.com/user/paul1687?ws=4b7ab6d2-9e1f-41cf-be10-93e3959966aa Fri, 11 Mar 2016 19:55:00 GMT (3.3 km at 33:38 min/km, 868 calories burned) s..low, but workout for the day is done. http://www.workoutdump.com/user/paul1687?ws=6a1e7d5c-072d-4bbf-9dd1-3ca3dd2ab46c Thu, 10 Mar 2016 08:36:00 GMT (3.55 km at 29:28 min/km, 824 calories burned) okay workout, not a lot of top end speed, http://www.workoutdump.com/user/paul1687?ws=c1e6ed3c-3135-45ac-a200-ce42648d0c1e Tue, 08 Mar 2016 19:14:00 GMT (2.75 km at 38:02 min/km, 824 calories burned) nice little workout, worked a lot on stroke and kick. http://www.workoutdump.com/user/paul1687?ws=63a174bd-7edc-4877-be37-9262e4733032 Mon, 07 Mar 2016 19:25:00 GMT ( at ) yoga, soft flow. http://www.workoutdump.com/user/paul1687?ws=db9fb2b0-ec77-4ad1-8b3f-017f50e1f69e Sun, 06 Mar 2016 14:36:00 GMT ( at , 543 calories burned) http://www.workoutdump.com/user/paul1687?ws=e0eb1c24-edb1-4ed8-82cb-12ca9f70d6fe Sat, 05 Mar 2016 14:35:00 GMT (2.9 km at 35:30 min/km, 809 calories burned) better on speed 113/114 hundreds, still kick and back trouble. http://www.workoutdump.com/user/paul1687?ws=dde1123b-2780-4b57-869e-181edb5312a7 Thu, 03 Mar 2016 20:13:00 GMT (3.2 km at 33:41 min/km, 847 calories burned) felt okay, just couldnt get moving that fast. http://www.workoutdump.com/user/paul1687?ws=7a662d4a-ebf6-4cdf-9044-ba0a4b8b4cf9 Wed, 02 Mar 2016 18:31:00 GMT (3 km at 41:50 min/km, 986 calories burned) am workout, still slow and tired. http://www.workoutdump.com/user/paul1687?ws=7a7e773a-c9e5-468c-a146-1c73e406c75c Mon, 29 Feb 2016 12:24:00 GMT ( at ) 22 pushups TCU http://www.workoutdump.com/user/paul1687?ws=3371bf9a-cbf7-43ee-b8c9-837f6468b18c Sat, 27 Feb 2016 19:37:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=18b89006-a728-454e-9edd-9dbc333cabfa Wed, 24 Feb 2016 12:25:00 GMT (2.7 km at 44:06 min/km, 935 calories burned) a lot of drill, my kick is weak, but i need that, work on body roll in free and back, pressing forward in fly. http://www.workoutdump.com/user/paul1687?ws=b8de4d47-3f57-4e61-ac2f-150e55bd722a Tue, 23 Feb 2016 23:49:00 GMT (2.8 km at 37:56 min/km, 834 calories burned) my heartrate could not stay down for the heart rate set. http://www.workoutdump.com/user/paul1687?ws=7e70ec11-14f7-4f44-b75e-424979423277 Mon, 22 Feb 2016 23:32:00 GMT (2.3 km at 31:29 min/km, 569 calories burned) Not horrible, but out of shape still http://www.workoutdump.com/user/paul1687?ws=9e702188-618e-4d0c-8ec8-b18e80106bbf Thu, 18 Feb 2016 07:49:00 GMT (2.6 km at 34:39 min/km, 708 calories burned) Much better at Ramsey but out of shape and cannot sprint. http://www.workoutdump.com/user/paul1687?ws=51a526ba-daad-44e6-988d-fe196923b469 Mon, 15 Feb 2016 12:49:00 GMT ( at ) Yoga http://www.workoutdump.com/user/paul1687?ws=b0cbbc0e-7f2a-4637-bd33-16c022e520f5 Sun, 14 Feb 2016 12:50:00 GMT (2.6 km at 35:54 min/km, 733 calories burned) snuck a decent workout in before surgery. http://www.workoutdump.com/user/paul1687?ws=1297d812-d69d-4961-ba6f-f404388ba16f Wed, 03 Feb 2016 12:51:00 GMT (3.0 km at 37:33 min/km, 885 calories burned) tough am workout, 229 pull 200 set of 4, was the best i had. http://www.workoutdump.com/user/paul1687?ws=68850240-dc0e-4254-95ff-4a4a87f57fb7 Sat, 30 Jan 2016 10:43:00 GMT (2.6 km at 31:34 min/km, 644 calories burned) I was kind of sick/tired but got to sleep and made it to workout, 3x400 pull on 520 was good. but then i was done. http://www.workoutdump.com/user/paul1687?ws=e8695a4d-3b80-479a-aa72-f6ded0e893aa Tue, 26 Jan 2016 19:37:00 GMT (2.5 km at 36:41 min/km, 694 calories burned) still slow. down 1.6 pounds in 2 days from fasting. 55 sec 75 free, 133 100 back, better than tuesday though. http://www.workoutdump.com/user/paul1687?ws=f10c5531-c04e-4017-9d01-3c40053b9c5c Thu, 21 Jan 2016 23:23:00 GMT (1.6 km at 43:15 min/km, 524 calories burned) http://www.workoutdump.com/user/paul1687?ws=a2fbc11a-9657-4d8e-9757-9075f0e00cdc Tue, 19 Jan 2016 23:22:00 GMT ( at ) bikram yoga http://www.workoutdump.com/user/paul1687?ws=f579710b-cd57-42f0-b870-78f920442334 Mon, 18 Jan 2016 23:22:00 GMT (3.5 km at 31:16 min/km, 828 calories burned) slow, but 16x150, swim tired http://www.workoutdump.com/user/paul1687?ws=f37ccba0-38e4-4f6b-bcfe-5b44dd53e8bb Thu, 14 Jan 2016 07:29:00 GMT (3.1 km at 34:15 min/km, 804 calories burned) best was 229 200 pull last of 3. Felt very swim tired tonite, not particularly fast on kick. http://www.workoutdump.com/user/paul1687?ws=00598589-820f-4075-beb1-e8f8618aaa86 Wed, 13 Jan 2016 19:45:00 GMT ( at ) yoga at karmony http://www.workoutdump.com/user/paul1687?ws=d3d78bee-f4a1-4291-b1bc-e595d9cdc6cb Tue, 12 Jan 2016 23:45:00 GMT (3.3 km at 34:08 min/km, 975 calories burned) first workout when i was tired swim tired, did okay though. http://www.workoutdump.com/user/paul1687?ws=5804dc1f-e4d2-4bb7-9501-4836e900ca6c Mon, 11 Jan 2016 12:16:00 GMT (3.0 km at 32:43 min/km, 743 calories burned) 620 pull 500 was okay, perhaps 623 not sure. I did feel the workouts i had this week. Still scared of the scale. http://www.workoutdump.com/user/paul1687?ws=622a351e-a12c-4fc2-bd8c-857dba760c56 Thu, 07 Jan 2016 14:08:00 GMT (2.3 km at 33:35 min/km, 585 calories burned) lightning shortened wed workout, strong enough but a bit sore. 5th this year workout. http://www.workoutdump.com/user/paul1687?ws=20ec3706-7f44-40dd-bbb6-9c5e0defce5a Wed, 06 Jan 2016 13:12:00 GMT (2.6 km at 30:56 min/km, 609 calories burned) back in the pool. http://www.workoutdump.com/user/paul1687?ws=4e2452b0-6943-4c64-9439-be8387379d09 Thu, 10 Sep 2015 18:11:00 GMT (2.9 km at 33:17 min/km, 731 calories burned) http://www.workoutdump.com/user/paul1687?ws=51226502-4cf9-4662-92f3-df654cfcf266 Thu, 03 Sep 2015 02:12:00 GMT (2.5 mi at 23:36 min/mi, 339 calories burned) http://www.workoutdump.com/user/paul1687?ws=ddfdba83-9371-4994-8e3c-9d93ee75cd48 Mon, 31 Aug 2015 10:16:00 GMT ( at ) yoga authority 1 hr tough http://www.workoutdump.com/user/paul1687?ws=f24af4f4-e2b2-4627-8faf-5f10d80f9b14 Mon, 17 Aug 2015 10:26:00 GMT (2.5 mi at 23:36 min/mi, 340 calories burned) http://www.workoutdump.com/user/paul1687?ws=1bb9e54f-aca7-4222-82ee-f2ff4be9eb39 Fri, 14 Aug 2015 13:06:00 GMT (2.5 mi at 24:00 min/mi, 735 calories burned) swam outside and that was nice. http://www.workoutdump.com/user/paul1687?ws=859e9337-0452-4225-9b8b-2842e0591c8f Wed, 05 Aug 2015 12:10:00 GMT (3.0 km at 38:37 min/km, 882 calories burned) tired, but slowly warmed up to the workout. Fly hurt shoulder. http://www.workoutdump.com/user/paul1687?ws=f6319f48-4817-4ca8-b95e-0b048dd2f98d Mon, 03 Aug 2015 23:08:00 GMT (2.5 km at 38:37 min/km, 735 calories burned) finally got outside not a great workout but an early one. http://www.workoutdump.com/user/paul1687?ws=f3f74a49-8fd9-48bb-8949-cef911af817e Mon, 03 Aug 2015 13:07:00 GMT ( at ) karmony yoga sunday am http://www.workoutdump.com/user/paul1687?ws=19e8dabe-ac88-4baa-a7f5-84d7cf856e05 Sun, 02 Aug 2015 14:57:00 GMT (2.5 mi at 20:00 min/mi, 289 calories burned) http://www.workoutdump.com/user/paul1687?ws=abd8268b-f6a3-4105-886a-49378e2eaa63 Sat, 01 Aug 2015 00:03:00 GMT (2.3 km at 41:58 min/km, 737 calories burned) strong enough http://www.workoutdump.com/user/paul1687?ws=7e104efe-d217-4424-bae2-2fe30cabd9c7 Thu, 30 Jul 2015 12:02:00 GMT (3.2 km at 36:12 min/km, 884 calories burned) http://www.workoutdump.com/user/paul1687?ws=ee2d13bb-6d09-4a1a-97b4-901a6a33527d Tue, 28 Jul 2015 12:19:00 GMT (3.0 km at 36:28 min/km, 835 calories burned) Hurt myself, got smoked. http://www.workoutdump.com/user/paul1687?ws=eea24dec-1ff2-4c8c-9d7f-489dc3f37a73 Sat, 25 Jul 2015 13:02:00 GMT ( at ) Indigo yoga http://www.workoutdump.com/user/paul1687?ws=ee51eec4-6ea2-4341-8b2a-c9d104cdf8ef Fri, 24 Jul 2015 17:02:00 GMT (2.7 km at 39:56 min/km, 823 calories burned) okay on last 4 50s, 239, but a 615 400, still slow. http://www.workoutdump.com/user/paul1687?ws=397a2a70-ddf3-4267-81e6-0f5dec4f2902 Wed, 22 Jul 2015 16:15:00 GMT (2.4 km at 38:53 min/km, 712 calories burned) kick and im and i felt tired but not injured. http://www.workoutdump.com/user/paul1687?ws=159df700-0460-4fc4-8256-389daa93f15a Mon, 20 Jul 2015 11:46:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=8339e0c4-81f6-401c-9f37-281d5f4496c9 Fri, 17 Jul 2015 10:13:00 GMT (2.6 mi at 22:18 min/mi, 714 calories burned) better, but not really fast, had trouble breaking 120, 115 pull. still sore. http://www.workoutdump.com/user/paul1687?ws=1ff68f4c-60cc-4d25-9868-dab061f4ba91 Thu, 16 Jul 2015 09:14:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=fe56b970-d645-45af-932c-289520ed99b9 Wed, 15 Jul 2015 10:13:00 GMT (2.3 km at 38:29 min/km, 674 calories burned) bishop park http://www.workoutdump.com/user/paul1687?ws=c90f6f98-e36a-4ec4-a475-b8351c8f85d5 Tue, 14 Jul 2015 09:52:00 GMT (1.4 km at 22:59 min/km, 245 calories burned) http://www.workoutdump.com/user/paul1687?ws=ae8c245f-aee1-4e54-9b37-c0329b4bde57 Sat, 11 Jul 2015 09:51:00 GMT (3 km at 36:28 min/km, 953 calories burned) Strong enough, but could not really crank anything fast. Shoulder there, but okay. http://www.workoutdump.com/user/paul1687?ws=0027bdb5-0e6c-484b-add8-264a92b5fabd Thu, 09 Jul 2015 22:56:00 GMT (2.1 km at 35:15 min/km, 564 calories burned) Super tired, just got in http://www.workoutdump.com/user/paul1687?ws=1c9e21b6-9c35-49a7-bbb8-da99d0681b32 Wed, 08 Jul 2015 23:57:00 GMT (3 km at 38:05 min/km, 871 calories burned) felt good, but got a little sore. http://www.workoutdump.com/user/paul1687?ws=77b11312-2d4c-4ab4-9d14-6a377094e808 Mon, 06 Jul 2015 13:16:00 GMT ( at ) yoga karmony http://www.workoutdump.com/user/paul1687?ws=e7a75934-8f2c-49a5-aeb1-de16512d9d9c Sun, 05 Jul 2015 15:44:00 GMT ( at ) hard yoga project did well. http://www.workoutdump.com/user/paul1687?ws=740ca3ff-bbd8-4ea4-a4a2-7a62ee4fbf0d Fri, 03 Jul 2015 15:44:00 GMT (2 km at 37:00 min/km, 564 calories burned) 123 100 was the best. http://www.workoutdump.com/user/paul1687?ws=521b45a8-80da-4d52-8866-2949293c0735 Thu, 02 Jul 2015 01:35:00 GMT (3.1 km at 32:42 min/km, 772 calories burned) Another workout, felt willing enough, but with my shoulder I could not really crank it. http://www.workoutdump.com/user/paul1687?ws=2f69a55d-1247-434e-a80f-696962d44cfe Wed, 01 Jul 2015 21:53:00 GMT (2.8 mi at 22:30 min/mi, 772 calories burned) very tired, but just got after it. Shoulder hurt in pull and esp. backstroke. 123 100 best in a set. http://www.workoutdump.com/user/paul1687?ws=73dfc677-2f9c-4119-a513-3a28b3519354 Thu, 25 Jun 2015 02:26:00 GMT (2 mi at 20:00 min/mi, 231 calories burned) http://www.workoutdump.com/user/paul1687?ws=84b4a7c4-2194-45d6-8baf-694884ea843f Tue, 23 Jun 2015 14:25:00 GMT (3 km at 38:37 min/km, 883 calories burned) 405 300 2w/paddles http://www.workoutdump.com/user/paul1687?ws=dcfe4406-711c-477c-8947-d182936df6b1 Mon, 22 Jun 2015 11:28:00 GMT (3.0 km at 36:28 min/km, 834 calories burned) Did some 100s, trying to pace 400 swim. Okay, good workout, would have liked to be a little faster. http://www.workoutdump.com/user/paul1687?ws=36ffc758-e67b-4f21-82eb-a6ecdfc02bcf Fri, 19 Jun 2015 01:50:00 GMT (1.7 km at 41:39 min/km, 539 calories burned) down to a 120 and 119 100s. Workout starts at 600. http://www.workoutdump.com/user/paul1687?ws=f758e298-fb4d-4f08-b91b-f2d4a45110ea Tue, 16 Jun 2015 23:44:00 GMT (3.1 km at 33:13 min/km, 785 calories burned) 245 200 free, finally moving a bit despite being sore. http://www.workoutdump.com/user/paul1687?ws=6553da6b-6c85-4672-8c96-ac83fc91e091 Wed, 03 Jun 2015 21:58:00 GMT (3.3 km at 33:38 min/km, 846 calories burned) okay am workout, okay, not great, but I have swam much worse. http://www.workoutdump.com/user/paul1687?ws=36333eb4-592f-4bb7-bb28-d440ac918b4b Tue, 02 Jun 2015 08:20:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=8f62d718-00f9-4a01-9fa8-4bdfb2548788 Sun, 31 May 2015 02:53:00 GMT (1 km at 38:37 min/km, 294 calories burned) Arms sore. Tired, could not get into the big set I was supposed to swim this am. Lightning! I made it up and to the pool. http://www.workoutdump.com/user/paul1687?ws=54f6719a-0b21-4b24-a8cd-c32be7151ba2 Sat, 30 May 2015 19:11:00 GMT (3.0 km at 34:52 min/km, 797 calories burned) 120, and 121 fast 100s in a set of 10. without paddles. http://www.workoutdump.com/user/paul1687?ws=90d8b2f8-90f0-4c27-8d5f-17b5fc12b4c6 Thu, 28 May 2015 22:56:00 GMT (2.8 km at 34:29 min/km, 736 calories burned) 400s. Swim 552/53 and Pull 540. http://www.workoutdump.com/user/paul1687?ws=23917270-6cc8-4809-8a15-e048d8fdde88 Wed, 27 May 2015 20:30:00 GMT (2.5 km at 32:11 min/km, 613 calories burned) Legion Pool Swim http://www.workoutdump.com/user/paul1687?ws=d31bb859-d61e-4e30-bf32-9e087af93311 Mon, 25 May 2015 13:08:00 GMT ( at ) bikram yoga http://www.workoutdump.com/user/paul1687?ws=b96a071f-37a9-4f5d-a1a0-417ecbbda930 Sun, 24 May 2015 01:09:00 GMT (3.2 km at 35:42 min/km, 871 calories burned) sore, good workout, but ate anything after, not so great. http://www.workoutdump.com/user/paul1687?ws=5dec24b7-da66-480e-97a3-67994803d30f Sat, 23 May 2015 11:16:00 GMT (3.3 km at 34:37 min/km, 871 calories burned) pretty tough, didn't do that bad though. http://www.workoutdump.com/user/paul1687?ws=eef817fc-bece-46dd-801c-b7bccc7dcb0a Thu, 21 May 2015 23:05:00 GMT (2.8 km at 39:05 min/km, 843 calories burned) finally sorta realized this was SC meters effectively with a poor turn, 36 not so bad therefore. http://www.workoutdump.com/user/paul1687?ws=d03e13e7-3664-4887-87dc-eba40bdc94f3 Tue, 19 May 2015 11:05:00 GMT (2.4 km at 44:55 min/km, 830 calories burned) 6x50 on 45 seconds and a lot of kick. http://www.workoutdump.com/user/paul1687?ws=7a36898e-fe9e-4cba-82ac-5f51e4bbfe0a Mon, 18 May 2015 22:22:00 GMT (2.1 mi at 21:25 min/mi, 263 calories burned) http://www.workoutdump.com/user/paul1687?ws=a2193135-ac38-4c9b-ba38-6657221dcf01 Sun, 17 May 2015 00:39:00 GMT (2.8 km at 35:03 min/km, 756 calories burned) piano fell on back on long set. http://www.workoutdump.com/user/paul1687?ws=173630ce-2d8a-4882-8297-ba3313a447e2 Thu, 14 May 2015 18:48:00 GMT ( at ) hot yoga http://www.workoutdump.com/user/paul1687?ws=898adefd-c543-4186-9a63-58283dccdd13 Wed, 13 May 2015 20:40:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=b9a0e970-f573-4cd6-bcaf-195e4579062f Tue, 12 May 2015 18:58:00 GMT (3 km at 32:43 min/km, 759 calories burned) tough anaerobic short course Ramsey workout. http://www.workoutdump.com/user/paul1687?ws=9e9aec84-b72f-4244-a82e-df8cdf3d4e70 Mon, 11 May 2015 18:09:00 GMT ( at ) Hot yoga athens http://www.workoutdump.com/user/paul1687?ws=abf815e2-7c11-4f2e-9331-974b76bf3875 Sun, 10 May 2015 13:08:00 GMT (2.6 km at 37:45 min/km, 759 calories burned) cranked a 538 400 w/paddles and followed up with a 550. http://www.workoutdump.com/user/paul1687?ws=cece067b-1c18-4bf7-9316-6f6dfcd9284f Wed, 06 May 2015 20:42:00 GMT (2.6 km at 35:54 min/km, 722 calories burned) tough good workout. http://www.workoutdump.com/user/paul1687?ws=2b336dc5-a7b0-40b4-bfe2-287fff6bd49b Tue, 05 May 2015 18:52:00 GMT ( at ) bikram yoga http://www.workoutdump.com/user/paul1687?ws=548f2d8a-75fa-4ea4-be0f-19bffb8bfb41 Mon, 04 May 2015 19:08:00 GMT ( at ) Sumit's Yoga http://www.workoutdump.com/user/paul1687?ws=a688b0b4-f20c-4227-a657-3f2a2fb33415 Sun, 03 May 2015 15:45:00 GMT (2.7 km at 36:57 min/km, 772 calories burned) 130+ was the norm for 100s very tired and sore. http://www.workoutdump.com/user/paul1687?ws=8f298aeb-a54d-4d0a-8b30-7d007cb39cf5 Sat, 02 May 2015 12:25:00 GMT (2.6 km at 39:36 min/km, 797 calories burned) 251 was the best of 200 pulls. http://www.workoutdump.com/user/paul1687?ws=746c5f77-41f4-4e6e-930b-e04feb291704 Thu, 30 Apr 2015 13:24:00 GMT (2.8 km at 38:30 min/km, 834 calories burned) got a 248 200 pull in tonite. Less pathetic than earlier this month. http://www.workoutdump.com/user/paul1687?ws=d6c0be77-680c-4d03-a78e-7d54c776b06a Wed, 29 Apr 2015 18:40:00 GMT (2.8 km at 36:47 min/km, 911 calories burned) Not bad considering how tired I was. A 304-5 long course 200. http://www.workoutdump.com/user/paul1687?ws=59b49ba3-bf4e-4c5e-a884-a47b8c0b54db Tue, 21 Apr 2015 20:55:00 GMT (3.0 km at 33:47 min/km, 784 calories burned) http://www.workoutdump.com/user/paul1687?ws=8912eb07-ce98-4909-b705-f4008ed2905b Sat, 04 Apr 2015 13:54:00 GMT (2.7 km at 35:45 min/km, 747 calories burned) http://www.workoutdump.com/user/paul1687?ws=b92bee71-080b-46b6-b5e9-3bbfcd5fe7e1 Thu, 02 Apr 2015 13:54:00 GMT ( at ) good yoga session, was ready for more only 1 hour. http://www.workoutdump.com/user/paul1687?ws=7383e7ca-b4de-4c83-af37-ba1a4f08f4fe Wed, 01 Apr 2015 13:18:00 GMT (2.5 km at 34:07 min/km, 660 calories burned) pretty damn slow but made it this morning! http://www.workoutdump.com/user/paul1687?ws=1dc842b7-02e3-41fc-9c06-9a36ffc31698 Tue, 31 Mar 2015 07:43:00 GMT (3.4 km at 33:08 min/km, 872 calories burned) Not too much speed there, still a bit sick. http://www.workoutdump.com/user/paul1687?ws=184827d7-23c9-4f35-a10a-19d151b0d645 Sat, 21 Mar 2015 10:48:00 GMT (3 km at 31:39 min/km, 734 calories burned) struggled, still felt a little sick. http://www.workoutdump.com/user/paul1687?ws=5daab595-f422-4b10-b0d4-6bae28df06e4 Thu, 19 Mar 2015 16:41:00 GMT (2.6 km at 37:08 min/km, 747 calories burned) 510 400 pull http://www.workoutdump.com/user/paul1687?ws=5122dd11-70e5-45c7-9459-bed153819022 Wed, 18 Mar 2015 16:41:00 GMT (1.4 mi at 21:25 min/mi, 176 calories burned) http://www.workoutdump.com/user/paul1687?ws=8fcdda6d-c37c-442e-8bbd-21d13da39a78 Tue, 17 Mar 2015 16:40:00 GMT (3.6 km at 33:31 min/km, 934 calories burned) london II 418 300s meters. http://www.workoutdump.com/user/paul1687?ws=71dd5348-a93c-4662-8d24-6945a8f302e8 Wed, 11 Mar 2015 16:39:00 GMT (3.4 km at 35:30 min/km, 934 calories burned) london I http://www.workoutdump.com/user/paul1687?ws=7ed33efb-3146-4040-9f5a-29e7dc6eaf3c Sun, 08 Mar 2015 16:38:00 GMT (3.15 km at 32:41 min/km, 797 calories burned) not too bad considering. pulled on 120 pace for a 500 ladder. lower body is tight and gives me short axis trouble. http://www.workoutdump.com/user/paul1687?ws=f8773430-6c33-4129-8a9d-096184dbf154 Tue, 03 Mar 2015 19:36:00 GMT (2 km at 32:11 min/km, 498 calories burned) awful. hurt shoulder too. too tired. http://www.workoutdump.com/user/paul1687?ws=60d4c1cc-b489-4ecc-a6e8-6b337fe54b46 Thu, 26 Feb 2015 00:37:00 GMT (5.7 mi at 42:06 min/mi, 1067 calories burned) plus 1400 feet echo canyon made it a big burn. http://www.workoutdump.com/user/paul1687?ws=2059a622-38fd-4a43-a1ac-9388dd33bd15 Fri, 20 Feb 2015 17:00:00 GMT (3.5 km at 29:25 min/km, 911 calories burned) wicked PHX workout, felt okay strong considering. http://www.workoutdump.com/user/paul1687?ws=824fafb0-2198-427b-ab2c-0118211fb853 Thu, 19 Feb 2015 08:47:00 GMT (2.8 km at 37:21 min/km, 809 calories burned) 222 and 224 200 pull http://www.workoutdump.com/user/paul1687?ws=fbe32cc6-4540-468f-8db2-ac2c625283a3 Wed, 18 Feb 2015 07:46:00 GMT (3.5 km at 32:11 min/km, 872 calories burned) tough workout. 110+ free and a couple 128ims, tried to keep up. http://www.workoutdump.com/user/paul1687?ws=90b74aca-3b4a-4082-9cce-177f3318b398 Tue, 17 Feb 2015 19:54:00 GMT ( at ) got up this morning and went to yoga. tired now of course. http://www.workoutdump.com/user/paul1687?ws=15964cfa-d6ae-46da-a4d0-2b9ec6b9ff66 Sun, 15 Feb 2015 12:28:00 GMT (2.8 km at 35:03 min/km, 763 calories burned) a 229 pull was the highlight of a very tired saturday. http://www.workoutdump.com/user/paul1687?ws=cf18e9d5-fce7-4f61-8444-d64ede3cc5fa Sat, 14 Feb 2015 08:36:00 GMT (3.9 km at 29:17 min/km, 889 calories burned) long sets distance, but slow. http://www.workoutdump.com/user/paul1687?ws=e207a1de-0e8f-47be-9cad-6e2bd2837408 Thu, 12 Feb 2015 19:58:00 GMT (2.7 km at 30:59 min/km, 651 calories burned) kick workout, tired again, but went. http://www.workoutdump.com/user/paul1687?ws=2edfe34f-927c-44ae-a448-b19d0c906fe0 Wed, 11 Feb 2015 14:15:00 GMT (2.85 km at 32:11 min/km, 815 calories burned) lot of fins work at ramsey, tired, tired. http://www.workoutdump.com/user/paul1687?ws=2c678b8c-9b71-4f32-b37c-c93b310ffda5 Mon, 09 Feb 2015 14:14:00 GMT (3.2 km at 31:10 min/km, 776 calories burned) okay, all 115-120 pace, no faster, no slower. http://www.workoutdump.com/user/paul1687?ws=73062b6a-c94f-48ce-87fe-3b6d3530efd2 Thu, 05 Feb 2015 20:07:00 GMT (3.0 km at 34:19 min/km, 801 calories burned) okay 508/510 400 pull, but very tired, get to bed. http://www.workoutdump.com/user/paul1687?ws=f7e5ebc2-bfd4-42a6-9be6-432b3459fa37 Tue, 03 Feb 2015 11:27:00 GMT (3.5 km at 31:43 min/km, 864 calories burned) http://www.workoutdump.com/user/paul1687?ws=bc5dfbaf-8ac9-49e1-840c-0cd587a4b05b Mon, 02 Feb 2015 11:26:00 GMT (3.5 km at 31:43 min/km, 864 calories burned) weird workout, not much sleep, but not that bad. http://www.workoutdump.com/user/paul1687?ws=f8af7c6b-a647-4d03-b0b8-fd6d1095f6ca Tue, 27 Jan 2015 02:41:00 GMT ( at ) yoga at karmony. http://www.workoutdump.com/user/paul1687?ws=3d0c33bb-d900-4723-bad9-53c489c28f21 Mon, 26 Jan 2015 15:17:00 GMT (3.6 km at 33:31 min/km, 1073 calories burned) sore sore sore. http://www.workoutdump.com/user/paul1687?ws=71567e29-ebc1-40d4-8def-a9515285c88c Sat, 24 Jan 2015 08:48:00 GMT (3.45 km at 33:07 min/km, 889 calories burned) Some more pull on :40 sec intervals, actually a lot more pull. 128 100 back at the end of a set. 3rd straight workout. http://www.workoutdump.com/user/paul1687?ws=376ef5e9-9915-4119-9026-43dac247b68b Thu, 22 Jan 2015 20:09:00 GMT (3.1 km at 34:15 min/km, 826 calories burned) okay, but did too much pulling and kind of hurt my shoulder. Try to fix it. http://www.workoutdump.com/user/paul1687?ws=2c3e8d8b-ebf5-46ad-9496-3b9eb81e3532 Wed, 21 Jan 2015 20:18:00 GMT (2.5 km at 39:16 min/km, 766 calories burned) weird workout. managed 8x50 on 40 with not much trouble. http://www.workoutdump.com/user/paul1687?ws=15edb9d0-17ea-49d9-a9f7-f5eb7be45dcf Tue, 20 Jan 2015 19:50:00 GMT ( at ) Karmony yoga. http://www.workoutdump.com/user/paul1687?ws=9771c0c7-b5cb-4a6f-8b95-ce37e0fadba4 Sun, 18 Jan 2015 15:34:00 GMT (3.7 km at 32:37 min/km, 942 calories burned) tired, a bit sore. http://www.workoutdump.com/user/paul1687?ws=9b70c8bd-9c3a-49be-ab13-6fb97daf17da Sat, 17 Jan 2015 09:25:00 GMT ( at ) hotter yoga http://www.workoutdump.com/user/paul1687?ws=06097f59-9569-41e3-87a7-11b347ac42a8 Fri, 16 Jan 2015 21:25:00 GMT (3.1 km at 34:46 min/km, 842 calories burned) pretty good workout. http://www.workoutdump.com/user/paul1687?ws=b5bda260-ae32-4dae-9ed2-26a3d97c7fd5 Wed, 14 Jan 2015 20:36:00 GMT (2.8 mi at 22:51 min/mi, 804 calories burned) http://www.workoutdump.com/user/paul1687?ws=64e0f44a-280b-4c02-9878-7fa9f5e5fe22 Tue, 13 Jan 2015 19:35:00 GMT (1.2 km at 60:21 min/km, 565 calories burned) splashing around with sara http://www.workoutdump.com/user/paul1687?ws=330d5cc0-6c30-4cb3-9a4d-d797538beee9 Sun, 11 Jan 2015 22:34:00 GMT ( at ) yoga class http://www.workoutdump.com/user/paul1687?ws=e8c7eaf8-b448-433c-9f6c-5fa7f77959db Sat, 10 Jan 2015 22:32:00 GMT (2.85 km at 33:52 min/km, 749 calories burned) shoulder hurt a bit. http://www.workoutdump.com/user/paul1687?ws=dc3c327c-3817-48f0-b229-5119a5d8de80 Thu, 08 Jan 2015 18:52:00 GMT (3.1 km at 28:33 min/km, 687 calories burned) 110 pull with paddles, 240 swim. http://www.workoutdump.com/user/paul1687?ws=0af1a115-2162-4f89-8fc5-0d05dbf8b7f8 Wed, 07 Jan 2015 19:02:00 GMT ( at ) new years eve yoga http://www.workoutdump.com/user/paul1687?ws=68fe0a66-44ed-4154-ada4-fdcf59f6e448 Wed, 31 Dec 2014 23:01:00 GMT (2.0 km at 32:11 min/km, 499 calories burned) long course uga http://www.workoutdump.com/user/paul1687?ws=73ad6b93-6ecb-428d-80ed-08b5c091431a Sun, 28 Dec 2014 14:33:00 GMT ( at ) bikram athens http://www.workoutdump.com/user/paul1687?ws=cafcab2a-057c-4f86-93a2-a9c466410238 Fri, 26 Dec 2014 14:32:00 GMT ( at ) yoga bikram http://www.workoutdump.com/user/paul1687?ws=326a0bb4-281b-4b24-80bb-c20552299c23 Wed, 24 Dec 2014 14:32:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=e868cd7b-4cdc-4145-b48a-a2bec9b7e48c Mon, 22 Dec 2014 14:31:00 GMT (2.0 km at 40:14 min/km, 617 calories burned) at uga and its nice but I am still weak and fatigued and heavy. Omitted some work. http://www.workoutdump.com/user/paul1687?ws=5f50b94d-d851-4f0e-b763-353b2dc7fe54 Sun, 21 Dec 2014 13:29:00 GMT (2.3 mi at 24:20 min/mi, 699 calories burned) http://www.workoutdump.com/user/paul1687?ws=3d866be7-51cb-45ec-a208-a40b2e07a526 Sat, 20 Dec 2014 14:30:00 GMT (3.4 km at 33:36 min/km, 877 calories burned) slow, pulls on 120 were okay, 114, 115, but everything else was slow and hurting. http://www.workoutdump.com/user/paul1687?ws=10cb3f22-4726-4535-8877-fb2f3352ccf2 Mon, 08 Dec 2014 19:34:00 GMT ( at ) yoga project. fatigued easily. http://www.workoutdump.com/user/paul1687?ws=58ef1dd7-a823-41a9-8fdc-e680f4394632 Sun, 07 Dec 2014 11:33:00 GMT (3.3 km at 31:12 min/km, 806 calories burned) pretty slow, back a little better with paddles help. http://www.workoutdump.com/user/paul1687?ws=e06672c7-cd3c-4d28-a71a-0e6ba8314ef4 Sat, 06 Dec 2014 13:09:00 GMT (2.6 km at 35:16 min/km, 718 calories burned) http://www.workoutdump.com/user/paul1687?ws=b5200fdf-1f33-40ba-a55e-0df0f689479e Thu, 04 Dec 2014 11:06:00 GMT (2.6 km at 37:45 min/km, 776 calories burned) so tired, best i could do was a 114 100 free. http://www.workoutdump.com/user/paul1687?ws=a5216d39-b057-4938-906f-dfd6bb6d53bb Wed, 03 Dec 2014 20:31:00 GMT (2.7 km at 36:21 min/km, 743 calories burned) 5x100im on 145. http://www.workoutdump.com/user/paul1687?ws=bf1c7ed6-c5cc-4660-9d5a-1d7572d8db68 Mon, 01 Dec 2014 23:58:00 GMT (3.3 km at 34:08 min/km, 853 calories burned) kind of slow and tight, but i got after it. http://www.workoutdump.com/user/paul1687?ws=1c2fc6d5-64a3-4944-b625-215972dbc9e1 Sat, 29 Nov 2014 17:31:00 GMT ( at ) yoga at karmony http://www.workoutdump.com/user/paul1687?ws=49cc71b7-8132-4da0-af73-72c288d9027b Fri, 28 Nov 2014 17:30:00 GMT (5.2 mi at 34:36 min/mi, 783 calories burned) thanksgiving day hike http://www.workoutdump.com/user/paul1687?ws=ade31530-b365-4632-a5d7-74ea4297e198 Thu, 27 Nov 2014 17:28:00 GMT (3.2 km at 33:11 min/km, 804 calories burned) pulled okay, probably rested. http://www.workoutdump.com/user/paul1687?ws=3187d473-ea2e-4b33-bd5c-7b7a233cad45 Tue, 25 Nov 2014 00:54:00 GMT (2.6 km at 35:54 min/km, 707 calories burned) am workout. http://www.workoutdump.com/user/paul1687?ws=f605cd81-f46c-4035-9b9b-a8683ff48a76 Wed, 19 Nov 2014 00:54:00 GMT ( at ) yoga karmony http://www.workoutdump.com/user/paul1687?ws=f13a0914-ab13-4e63-a875-215b160f4713 Sat, 15 Nov 2014 16:08:00 GMT (3.8 km at 31:20 min/km, 902 calories burned) strong somehow, even though not particularly fast. 632 500's pull. http://www.workoutdump.com/user/paul1687?ws=5b8e5679-6ea5-46d9-b664-19b5327898f2 Wed, 12 Nov 2014 20:01:00 GMT ( at ) bikram yoga http://www.workoutdump.com/user/paul1687?ws=94436872-f0bf-44b4-9b7c-00557cb53e64 Sun, 09 Nov 2014 18:00:00 GMT (3.2 km at 33:41 min/km, 816 calories burned) tcu am http://www.workoutdump.com/user/paul1687?ws=5557c219-3de1-4b6d-8845-b7898988e2cb Fri, 07 Nov 2014 08:00:00 GMT (3.6 km at 33:04 min/km, 902 calories burned) some okay swims. http://www.workoutdump.com/user/paul1687?ws=f1fd75bd-6399-4b0c-806b-325b5246c84b Wed, 05 Nov 2014 18:38:00 GMT (3.1 km at 36:20 min/km, 853 calories burned) made it to 600am workout. http://www.workoutdump.com/user/paul1687?ws=6f10edb7-f687-4857-ad1b-de7879cad460 Tue, 04 Nov 2014 07:48:00 GMT ( at ) yoga aerobic yoga project workout. http://www.workoutdump.com/user/paul1687?ws=494b3f22-ef81-4a55-954e-3172f2d7a12a Sun, 02 Nov 2014 12:59:00 GMT (3.6 km at 33:31 min/km, 914 calories burned) okay, the girl kicked my ass, but I did work hard. http://www.workoutdump.com/user/paul1687?ws=61a86be5-54e7-4906-9715-a60fc174b602 Sat, 01 Nov 2014 08:21:00 GMT (3.1 km at 35:18 min/km, 828 calories burned) 234 200, 138 100 im, not too great, but better. http://www.workoutdump.com/user/paul1687?ws=397d070d-49ff-4028-b417-a652f636356d Thu, 30 Oct 2014 19:46:00 GMT ( at ) candle yoga. http://www.workoutdump.com/user/paul1687?ws=ba414194-81f1-4320-9201-400c567d9154 Wed, 29 Oct 2014 19:45:00 GMT (2.2 km at 36:34 min/km, 609 calories burned) AT tcu pool. Actually worked okay. horribly slow and awkward though. http://www.workoutdump.com/user/paul1687?ws=9fb9482c-1618-4f00-a293-2c9e2641d0e0 Mon, 27 Oct 2014 18:59:00 GMT (3.0 km at 33:15 min/km, 755 calories burned) better. a set of 8x100 pull on 125 did okay, but power to weight ratio not good still. http://www.workoutdump.com/user/paul1687?ws=5d53231a-94d8-4c6b-a514-7dbbf3698910 Wed, 22 Oct 2014 19:37:00 GMT (2.7 km at 35:10 min/km, 719 calories burned) felt bad first time in a while. http://www.workoutdump.com/user/paul1687?ws=b672c534-04b5-4e38-ad6f-68c354d7f1eb Mon, 20 Oct 2014 07:36:00 GMT (3.0 km at 33:15 min/km, 755 calories burned) ramsay. did okay im. http://www.workoutdump.com/user/paul1687?ws=762a694c-ab0b-40d9-9dca-81baa5fc0ba4 Mon, 13 Oct 2014 18:39:00 GMT (3.2 mi at 19:22 min/mi, 755 calories burned) slow but solid, missed a couple workouts recorded already this month http://www.workoutdump.com/user/paul1687?ws=3512bf23-85f5-4302-b1cf-86ce109dff35 Wed, 08 Oct 2014 18:02:00 GMT (3.65 km at 29:32 min/km, 816 calories burned) tough workout. had a good set of 100s pull, down to 108 on 125, but could not hold the im sets that followed. http://www.workoutdump.com/user/paul1687?ws=a5e3a605-3644-4df4-b150-91480f5bdab9 Wed, 01 Oct 2014 18:00:00 GMT (3.3 km at 30:43 min/km, 877 calories burned) a 105 100 pull on a descending set. but then was crushed in 400s. 526 was the fast one. http://www.workoutdump.com/user/paul1687?ws=2de13b73-5fa2-48eb-8c36-70c15145635e Mon, 29 Sep 2014 19:27:00 GMT (3.0 km at 34:52 min/km, 783 calories burned) tough workout, no particularly great times. http://www.workoutdump.com/user/paul1687?ws=96421f0c-f0e0-4631-b962-b55bcf0d70e4 Wed, 24 Sep 2014 19:22:00 GMT (2.3 km at 36:23 min/km, 626 calories burned) 223 still got rolled. http://www.workoutdump.com/user/paul1687?ws=db0f9b91-4218-4a31-b574-f8e429d4751a Mon, 22 Sep 2014 19:35:00 GMT (2.6 mi at 19:13 min/mi, 326 calories burned) http://www.workoutdump.com/user/paul1687?ws=d0bf3268-4cd3-4cfc-bebd-9fe726fcf843 Sun, 21 Sep 2014 23:34:00 GMT (2.4 mi at 18:45 min/mi, 546 calories burned) swam a 221 200 pull, not bad didn't think I had it, but got out early. http://www.workoutdump.com/user/paul1687?ws=a4c06c6c-969c-46fe-bc96-8528109d6be4 Wed, 10 Sep 2014 19:53:00 GMT (2.2 km at 40:14 min/km, 667 calories burned) better than last time on Sunday, but that is all I can say. http://www.workoutdump.com/user/paul1687?ws=3128b174-de1a-44fd-87f6-f05108f7531b Sun, 07 Sep 2014 10:56:00 GMT (3.2 km at 32:41 min/km, 788 calories burned) okay. back stroke not so fast. http://www.workoutdump.com/user/paul1687?ws=fdea662a-3ad8-43d5-ad99-362434c908ac Wed, 03 Sep 2014 11:04:00 GMT ( at ) Bikram yoga. http://www.workoutdump.com/user/paul1687?ws=e3b280b4-5fc1-400a-95d5-aa05d6af70b5 Sun, 31 Aug 2014 19:40:00 GMT (3.05 km at 32:11 min/km, 749 calories burned) decent at pulling 116 paced. swimming 118-9 pace. http://www.workoutdump.com/user/paul1687?ws=e5fcc734-5c50-47ec-ae76-4bdc55b88deb Wed, 27 Aug 2014 19:49:00 GMT (2.0 km at 36:12 min/km, 552 calories burned) 1500 swim, still feeling kinda sick. http://www.workoutdump.com/user/paul1687?ws=c97e3669-fb2a-4e70-9456-679cb7375141 Sun, 24 Aug 2014 13:33:00 GMT (3 km at 34:52 min/km, 912 calories burned) back in the pool, kinda sick. http://www.workoutdump.com/user/paul1687?ws=9b6ce8ae-45f2-4505-925e-a6f71aeab28e Tue, 19 Aug 2014 17:30:00 GMT (4.7 km at 29:26 min/km, 1045 calories burned) long workout that I was too tired for early in Oconee pool. http://www.workoutdump.com/user/paul1687?ws=f04eb8fb-19b8-4b56-a8db-e0e24b416990 Sat, 09 Aug 2014 10:43:00 GMT (2.5 km at 35:24 min/km, 668 calories burned) decent 4x200, 4x100 set. with paddles though. 244 and held under 125s easy. http://www.workoutdump.com/user/paul1687?ws=1d5b8102-ab1b-474e-bd97-e01200bc3e0b Sun, 03 Aug 2014 13:05:00 GMT (2.7 km at 34:34 min/km, 705 calories burned) Tough morning. Died soon. http://www.workoutdump.com/user/paul1687?ws=2abfc05b-6adc-40c1-9204-a0a8329d3359 Wed, 30 Jul 2014 08:00:00 GMT (2.5 km at 34:45 min/km, 663 calories burned) Bishop Park was nice this morning. I got tired out partly morning, partly workout. http://www.workoutdump.com/user/paul1687?ws=625ec94c-67c8-42cc-8df8-a7f34e1c4476 Thu, 24 Jul 2014 07:41:00 GMT (2.6 mi at 22:18 min/mi, 335 calories burned) http://www.workoutdump.com/user/paul1687?ws=e7804d9e-59f4-4d08-9e8e-1cda364afbc8 Wed, 23 Jul 2014 00:40:00 GMT (3 km at 37:33 min/km, 859 calories burned) Worked hard, but got pretty sore by the end. 50's on 45 in the middle of a set of 16. http://www.workoutdump.com/user/paul1687?ws=9214867f-847f-499a-a0e9-fd3a9707e376 Mon, 21 Jul 2014 19:43:00 GMT (1 km at 48:16 min/km, 368 calories burned) 50 fly 36.7 http://www.workoutdump.com/user/paul1687?ws=1f51ade1-5963-4f5c-a341-2a83a6c6e323 Sun, 20 Jul 2014 22:43:00 GMT (2 km at 48:16 min/km, 736 calories burned) 538 400 lcm http://www.workoutdump.com/user/paul1687?ws=2a066e5f-d4d2-4f80-9232-f7b23fcba6ee Sat, 19 Jul 2014 22:42:00 GMT ( at ) Yoga, My shoulders are a big stretch. My glutes got a good stretch. My arms are not strong enough. My abs got some work. http://www.workoutdump.com/user/paul1687?ws=e0ab4aa0-7cb1-44c2-a8de-1a4f7f1878d6 Thu, 17 Jul 2014 18:21:00 GMT (1.7 km at 47:20 min/km, 613 calories burned) Nice 119 pace to feet, also a 120. Not sure I could hold the 119, 120 was not so bad. Realistic legs. http://www.workoutdump.com/user/paul1687?ws=aa43dc8a-c8e1-4b1f-99d8-6d4f1ab2484a Wed, 16 Jul 2014 17:22:00 GMT (1.9 mi at 25:15 min/mi, 589 calories burned) Pace work for meet. Was okay, 39 to feet kind of thing. 123 100s. http://www.workoutdump.com/user/paul1687?ws=8acc735a-f786-44b7-9dcb-6af1e677f5a8 Tue, 15 Jul 2014 18:22:00 GMT ( at ) Yoga. Weak in the arms and core, but worked them. Some good shoulder opening. http://www.workoutdump.com/user/paul1687?ws=052abe30-9cd6-4a94-b39c-91212c26ab19 Sun, 13 Jul 2014 18:00:00 GMT (2.8 mi at 23:55 min/mi, 832 calories burned) better. http://www.workoutdump.com/user/paul1687?ws=b2752747-8ccd-46d7-b8d3-185a806fa259 Sat, 12 Jul 2014 07:59:00 GMT (2.2 mi at 20:54 min/mi, 652 calories burned) I was late and felt pretty slow. http://www.workoutdump.com/user/paul1687?ws=f1746485-6844-43df-995c-45dca0593c45 Thu, 10 Jul 2014 19:59:00 GMT ( at ) Yoga http://www.workoutdump.com/user/paul1687?ws=8488ca9e-034e-49f9-9e5c-389236f7e07d Wed, 09 Jul 2014 14:58:00 GMT (2.5 km at 43:07 min/km, 832 calories burned) A decent set of pace 50s, but they hurt too much to hold. http://www.workoutdump.com/user/paul1687?ws=a95c8ad8-d8b3-418d-9959-d592905e7cb5 Tue, 08 Jul 2014 19:40:00 GMT (2.6 mi at 25:46 min/mi, 832 calories burned) Decent workout despite being tired. http://www.workoutdump.com/user/paul1687?ws=837eaf20-a279-4932-bc14-58165e332cbc Mon, 07 Jul 2014 19:48:00 GMT (2.6 mi at 23:04 min/mi, 736 calories burned) 4th workout this week. Somewhat faster than last time at Forest Park Sundays. http://www.workoutdump.com/user/paul1687?ws=3f881bef-8c86-4f63-b765-8dcd09fe77c3 Sun, 06 Jul 2014 13:51:00 GMT (2.6 mi at 19:13 min/mi, 333 calories burned) Walk to winehaus http://www.workoutdump.com/user/paul1687?ws=da287c97-1f50-4b1b-abd2-4b5a930a9eca Sat, 05 Jul 2014 21:50:00 GMT (3.0 km at 37:33 min/km, 859 calories burned) Okay for 2 days straight. Tried a bit harder to finish off the workout. http://www.workoutdump.com/user/paul1687?ws=e8650777-bac0-431d-a43a-631e46c47599 Thu, 03 Jul 2014 19:27:00 GMT (2.6 km at 35:54 min/km, 712 calories burned) A pretty good pull set of 10x100. http://www.workoutdump.com/user/paul1687?ws=47e73342-72b6-4099-a9a9-ed903911762b Wed, 02 Jul 2014 19:30:00 GMT ( at ) Yoga. http://www.workoutdump.com/user/paul1687?ws=871880ac-f6cf-4324-9c41-a795577a9608 Tue, 01 Jul 2014 18:29:00 GMT (3.1 km at 38:24 min/km, 908 calories burned) Slow. Though did manage a okay (for me) set of 4x200im on 415. http://www.workoutdump.com/user/paul1687?ws=d1f42725-0a80-44d2-b328-fa70bcf7cee9 Mon, 30 Jun 2014 19:28:00 GMT ( at ) Yoga http://www.workoutdump.com/user/paul1687?ws=267e084f-2315-4139-92a9-68ca7ded8e2e Sun, 29 Jun 2014 18:28:00 GMT (1.5 km at 42:54 min/km, 491 calories burned) 542 LCM 400 Free http://www.workoutdump.com/user/paul1687?ws=dd28daec-c1f4-4a58-aecd-7f658c5dd665 Sat, 28 Jun 2014 11:27:00 GMT (2.7 km at 41:43 min/km, 859 calories burned) very difficult mix of 10 minute sets, kicking, diving, turning, etc. http://www.workoutdump.com/user/paul1687?ws=313bf98b-ab82-4a41-8cdf-b1d2fbbbdcb0 Thu, 26 Jun 2014 07:09:00 GMT (3.4 km at 35:01 min/km, 908 calories burned) tough workout that included a lot of IM I could not do on 150. Hung in better than Monday though. Fly makes me very tired right now. http://www.workoutdump.com/user/paul1687?ws=a88cd3c1-f812-4841-8ce6-4747ff0561ba Wed, 25 Jun 2014 19:08:00 GMT (3.2 km at 30:10 min/km, 736 calories burned) Surprisingly clunky after yoga. An okay pull set but trouble with im and finishing with energy http://www.workoutdump.com/user/paul1687?ws=d30115fc-87bc-446d-833b-b818864c4901 Mon, 23 Jun 2014 19:30:00 GMT ( at ) yoga at karmony. i did pretty good. http://www.workoutdump.com/user/paul1687?ws=e50bed73-c5c8-4d1c-905a-bfa206d34ee2 Sun, 22 Jun 2014 15:52:00 GMT (3.2 km at 37:12 min/km, 908 calories burned) Strong, but had a rough nite and there is limited energy in the am. A 250 200 free is about the best there was. http://www.workoutdump.com/user/paul1687?ws=b5b57eae-ecca-464a-a0f5-d67c68168246 Sat, 21 Jun 2014 08:14:00 GMT (3.0 km at 33:47 min/km, 773 calories burned) Not bad for an am workout. Big set was 10x100 on 15 warmup, not nearly as fast as Tuesday. http://www.workoutdump.com/user/paul1687?ws=484b8758-a9b6-4598-9d86-2eb5ed630219 Thu, 19 Jun 2014 08:00:00 GMT (3.15 km at 34:13 min/km, 822 calories burned) intense workout that featured 10x100 lc on 140. Made it all swimming right thru, but could not descend much. 126. http://www.workoutdump.com/user/paul1687?ws=90c6c8fc-5ed5-411c-8fc6-5eb992f1075f Tue, 17 Jun 2014 19:47:00 GMT ( at ) am yoga. ouch, really tough with the nice woman who is leaving. http://www.workoutdump.com/user/paul1687?ws=4b90a606-cb41-4e0e-9d61-460246e83dcc Mon, 16 Jun 2014 10:56:00 GMT (2.7 km at 36:57 min/km, 761 calories burned) sluggish but nice outdoor forest park workout. http://www.workoutdump.com/user/paul1687?ws=bd0da58c-0a0a-4797-9fe0-5e4a526fbb8c Sun, 15 Jun 2014 11:56:00 GMT (2 km at 40:14 min/km, 613 calories burned) Not a super tough day, but good to get a swim in. 37 50 fly yards. http://www.workoutdump.com/user/paul1687?ws=0d0c76ee-826b-4377-b76b-9562aedf2d1a Fri, 13 Jun 2014 07:37:00 GMT (2.6 km at 37:08 min/km, 835 calories burned) early bishop park, felt okay strong but pooped out, not surprising. http://www.workoutdump.com/user/paul1687?ws=9a2836af-381a-4f9b-8696-e520df2d5968 Thu, 12 Jun 2014 08:08:00 GMT (2.6 km at 35:54 min/km, 707 calories burned) talisman center. Okay 100 set, not really top end. Good job for going. http://www.workoutdump.com/user/paul1687?ws=b978b570-05c8-411f-9215-e2f4c0bbc3c1 Mon, 09 Jun 2014 15:15:00 GMT (2.8 mi at 22:51 min/mi, 367 calories burned) banff golf course http://www.workoutdump.com/user/paul1687?ws=0de5b6e0-f385-47f7-9881-f7fd99c8522b Sat, 07 Jun 2014 15:14:00 GMT (2.7 mi at 25:33 min/mi, 841 calories burned) 8x100 on 200 down to consistent 122's, but I pulled on the hard 100 a 114 best time. http://www.workoutdump.com/user/paul1687?ws=3717afc5-b94d-444a-aa89-d900c8a5674b Wed, 04 Jun 2014 19:58:00 GMT (2.9 mi at 23:06 min/mi, 816 calories burned) Hmm, A 245, 239, 238 set of 3x200s pull on 320 should be celebrated. But I am bothered. http://www.workoutdump.com/user/paul1687?ws=7671a415-02aa-4617-8558-7ff49d640ef9 Mon, 02 Jun 2014 17:56:00 GMT ( at ) yoga at karmany http://www.workoutdump.com/user/paul1687?ws=1155d9dd-14bf-43a8-9cfd-ae116750116d Sun, 01 Jun 2014 18:36:00 GMT (3.2 km at 37:43 min/km, 914 calories burned) very sore. http://www.workoutdump.com/user/paul1687?ws=9b3849e4-6084-4d27-92ba-7608751648ef Sat, 31 May 2014 08:36:00 GMT (3.3 mi at 19:41 min/mi, 905 calories burned) http://www.workoutdump.com/user/paul1687?ws=b74441f1-5136-49f2-a25c-4bdf1b858e62 Fri, 30 May 2014 21:35:00 GMT (2.7 km at 39:20 min/km, 804 calories burned) 36 from blocks was a bit disappointing, but was pretty sore after 3 days in a row. http://www.workoutdump.com/user/paul1687?ws=3ca6f216-c4d9-4950-aa67-fa05aa0a9748 Thu, 29 May 2014 19:57:00 GMT (3.4 km at 35:30 min/km, 914 calories burned) Did lots of 100s, a couple of the pull sets were 119s, but i was just going long, had lots more to do, so i was taking it easy. http://www.workoutdump.com/user/paul1687?ws=28bac3dd-4521-4621-9758-0525fa1491fb Wed, 28 May 2014 19:37:00 GMT (2.8 km at 36:47 min/km, 780 calories burned) I was strong enough to do okay in IM and backstroke. I did not have dig down energy though to really crank. http://www.workoutdump.com/user/paul1687?ws=bd98a8ce-2247-44c1-ba9b-a211e9085ae4 Tue, 27 May 2014 18:35:00 GMT (2.6 km at 37:08 min/km, 731 calories burned) im. 2 best times 125- 100 im and a 256 200 im, Yeah! under 300 finally. still no freestyle speed, but strength on week strokes including a 39 second back 50 and 47 for breast, long time since under a 40 second pace for 50 back. http://www.workoutdump.com/user/paul1687?ws=a53393df-96f9-43d8-8025-02798794572f Fri, 23 May 2014 17:26:00 GMT (2.85 km at 33:52 min/km, 737 calories burned) ramsey sc very slow and painful, sigh. http://www.workoutdump.com/user/paul1687?ws=0368b4e8-6012-4dfd-9dbb-be0bdc9cba9f Thu, 22 May 2014 18:20:00 GMT ( at ) bikram yoga http://www.workoutdump.com/user/paul1687?ws=c1372085-a84c-4601-8c7f-81e8dd190176 Wed, 21 May 2014 18:20:00 GMT (1.6 mi at 18:45 min/mi, 200 calories burned) http://www.workoutdump.com/user/paul1687?ws=2451365e-197e-4138-b1cc-53e8da08cded Tue, 20 May 2014 22:20:00 GMT (3.05 km at 36:56 min/km, 859 calories burned) slow, arms hurt, but did it. http://www.workoutdump.com/user/paul1687?ws=8917f9d4-9741-4ab4-a923-f8fee55184a6 Tue, 20 May 2014 01:47:00 GMT (2.8 km at 35:38 min/km, 761 calories burned) not terribly fast and my arms and shoulder hurt a bit, but still the best workout i have had at TCU pool. http://www.workoutdump.com/user/paul1687?ws=fc896635-2299-44a3-9914-fcfae4d75b40 Sun, 18 May 2014 15:58:00 GMT (3.0 mi at 20:00 min/mi, 347 calories burned) friday nite walk http://www.workoutdump.com/user/paul1687?ws=023838bf-a3c5-410b-8167-a56169433c47 Sat, 17 May 2014 22:57:00 GMT ( at ) kind of a less aerobic yoga class. http://www.workoutdump.com/user/paul1687?ws=40d91eee-a475-471c-bdb8-960312d99516 Fri, 16 May 2014 18:57:00 GMT (2.65 km at 35:13 min/km, 712 calories burned) was done after 1500, muscles too sore. Did do 3 pull 100s under 120 though. http://www.workoutdump.com/user/paul1687?ws=b652282b-7aef-4080-b5af-9c3a0ec1eeed Wed, 14 May 2014 20:11:00 GMT (3.2 km at 35:12 min/km, 859 calories burned) good solid workout, lots of kick and drill. set of 9 100s on 130, only lasted 5. was a bit sick, also had shortness of breath after workout, so I was not happy about that. Generally depressing workout actually. Ha. http://www.workoutdump.com/user/paul1687?ws=7f52bd09-7e50-4d53-aa0d-8cbe9df59b2f Tue, 13 May 2014 20:09:00 GMT (3.7 km at 35:13 min/km, 994 calories burned) good long workout saturday. No best times, but consistently close and finished that much with a 243 pull, right after a 204 (150). 118, 119 hundreds, 143 back though, ugh. http://www.workoutdump.com/user/paul1687?ws=590c8743-d119-4d58-96f9-635f26a4e71e Sat, 10 May 2014 18:26:00 GMT (2.5 km at 38:37 min/km, 736 calories burned) missed this one. http://www.workoutdump.com/user/paul1687?ws=fe1c14be-cfda-497a-a40f-0c76a5a6a6ff Thu, 08 May 2014 18:27:00 GMT (2.7 km at 39:20 min/km, 810 calories burned) tough swimming with a 238 pull 200, and 2 100s on 118, couldn't go faster without being lighter and stronger, get to it. http://www.workoutdump.com/user/paul1687?ws=53e1c0b4-3b1b-4fe9-ab6e-772e9e9ca566 Wed, 07 May 2014 19:55:00 GMT (2.8 km at 41:22 min/km, 884 calories burned) tired after every set, perhaps a day off is warranted. a 203 first 150 is pretty nice, but the short axis stuff wore me down for the rest. http://www.workoutdump.com/user/paul1687?ws=72367e8d-0b98-4c93-a687-5f9c0847e0ef Mon, 05 May 2014 19:19:00 GMT ( at ) yoga. really hard practice, got upside down though. http://www.workoutdump.com/user/paul1687?ws=7cf97b24-1232-4d53-be4a-b18b0d6544cc Sun, 04 May 2014 15:17:00 GMT (2.5 km at 38:37 min/km, 736 calories burned) a 117 100 and 36 low 50, nice pool at ramsey. Also a 136 100 fly, 137 100 back and 153 100 breast for comps, not a lot of rest anywhere. http://www.workoutdump.com/user/paul1687?ws=c1010392-d7da-4aa0-8628-0bc36610a53e Fri, 02 May 2014 18:27:00 GMT (2.0 km at 48:16 min/km, 745 calories burned) got a short nap and bam, 221 200 pull, not pushing that hard, 127 100 back no rest and 139 100 breast and 100 fly on 121, I think. http://www.workoutdump.com/user/paul1687?ws=6c3a2ad5-4aa8-4faf-b2a2-8f61dc1589bc Wed, 30 Apr 2014 18:39:00 GMT (2.8 km at 34:29 min/km, 745 calories burned) pulled well, underwater kick and breathholding not so well. http://www.workoutdump.com/user/paul1687?ws=fade1c6b-b602-47d9-8fd3-c16e64857211 Tue, 29 Apr 2014 19:04:00 GMT (2.0 km at 38:37 min/km, 596 calories burned) didn't do much except get in again. http://www.workoutdump.com/user/paul1687?ws=2264322e-7ece-4e55-a5a5-15f9a31419ed Mon, 28 Apr 2014 19:02:00 GMT (3.0 km at 36:28 min/km, 844 calories burned) Did 2 118 100s first set of four swim, second pull. http://www.workoutdump.com/user/paul1687?ws=d1ded81b-a78b-4703-95b8-c3d4ff334f62 Wed, 23 Apr 2014 20:16:00 GMT (2.6 km at 38:59 min/km, 894 calories burned) tired. worn out, but a good worn out, still did some 37-38 50s. http://www.workoutdump.com/user/paul1687?ws=1d6e9873-61f0-4cf4-9cd8-c0b77a124f48 Tue, 22 Apr 2014 19:49:00 GMT (2.6 km at 42:05 min/km, 844 calories burned) lots of breaststroke. 545 or so 400 pull. A bit too much pull, should have swam more. http://www.workoutdump.com/user/paul1687?ws=47819966-9189-496e-99dd-8b94dcbd65f0 Mon, 21 Apr 2014 19:24:00 GMT ( at ) yoga http://www.workoutdump.com/user/paul1687?ws=9c04806c-d2e7-4abc-af4a-1c0cbab412d0 Sun, 20 Apr 2014 18:10:00 GMT (2.7 km at 39:20 min/km, 819 calories burned) a little slower today. http://www.workoutdump.com/user/paul1687?ws=35d27fed-2b50-447b-855c-54d520856c74 Sat, 19 Apr 2014 09:09:00 GMT (2.7 km at 39:20 min/km, 819 calories burned) lots of kick and im. At least I swam fly like i meant it. First time in a long time. http://www.workoutdump.com/user/paul1687?ws=6a176489-8e59-42c5-b9a8-2eb50edfcdf8 Thu, 17 Apr 2014 19:08:00 GMT (3.3 mi at 23:38 min/mi, 962 calories burned) 36+, 37 50 Free. Even though I felt like I could barely move starting out. http://www.workoutdump.com/user/paul1687?ws=a9f24bbd-7873-472f-b18f-3893c7f31787 Tue, 15 Apr 2014 20:02:00 GMT ( at ) Yoga, strong in arms, but legs and ankles need work . Duh. http://www.workoutdump.com/user/paul1687?ws=c0a31175-ee14-4bde-847a-2ec753352cce Mon, 14 Apr 2014 20:07:00 GMT (2.55 km at 34:42 min/km, 678 calories burned) Texas Wes, hot hot pool precluded cranking and sleep was not too good either last nite. But still I went and worked out okay. Like 350 for a 300. http://www.workoutdump.com/user/paul1687?ws=3567f850-9450-439c-ac1e-70e6e0d94bb6 Sun, 13 Apr 2014 13:26:00 GMT (3.0 mi at 18:19 min/mi) http://www.workoutdump.com/user/paul1687?ws=cf6c5925-74de-4ba4-ae2c-baaac2953d63 Fri, 11 Apr 2014 22:25:00 GMT (3.3 km at 36:34 min/km, 925 calories burned) I did a 37 sec 50 LC and a couple 38s in a continuous set. Left hand still not pulling quite right, but yoga really helped the legs. http://www.workoutdump.com/user/paul1687?ws=7df31c23-0632-48bc-bcbf-7a6adea3ee15 Wed, 09 Apr 2014 19:42:00 GMT ( at ) yoga http://www.workoutdump.com/user/paul1687?ws=0145bc40-6206-440c-aa10-be1fc4082b58 Tue, 08 Apr 2014 20:42:00 GMT (2.3 mi at 21:44 min/mi, 616 calories burned) Somehow, i a kind of a different set, I was cranking out consistent :32 50's. My shoulder probably benefited from the 5 day rest. Still could not do fly well. Kicked a 104 100. http://www.workoutdump.com/user/paul1687?ws=bf84af5a-0c21-415c-a91c-07d7b25532f8 Mon, 07 Apr 2014 19:50:00 GMT (2.8 mi at 20:42 min/mi, 715 calories burned) I remember this one, a little frustrated with shoulder. http://www.workoutdump.com/user/paul1687?ws=88b348f9-7293-4dc7-b0d8-bcbe81f0dc6a Wed, 02 Apr 2014 19:49:00 GMT (3.2 km at 33:11 min/km, 814 calories burned) good set 125s down to 128. Back is really slow. http://www.workoutdump.com/user/paul1687?ws=a0c23b2b-c8e5-4c9a-9fed-7237eef4bca2 Mon, 31 Mar 2014 19:46:00 GMT ( at ) Yoga, needed it. http://www.workoutdump.com/user/paul1687?ws=01999791-94a1-452b-8bbe-f7f3bbd08200 Sun, 30 Mar 2014 15:38:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=b777b2b6-11ec-451c-bf75-62e7d3b92302 Sat, 29 Mar 2014 22:14:00 GMT (2.8 km at 34:29 min/km, 740 calories burned) http://www.workoutdump.com/user/paul1687?ws=3411475d-9ebc-466c-a8ff-23ee9db3082e Sat, 29 Mar 2014 10:14:00 GMT (3.2 mi at 20:56 min/mi, 944 calories burned) Not too fast, but a mite faster than Monday. http://www.workoutdump.com/user/paul1687?ws=f1393717-a97c-4fec-98d8-41e558ba0567 Thu, 27 Mar 2014 18:54:00 GMT (3.4 km at 33:08 min/km, 986 calories burned) 8x100 10 secs rest. Under 130, but only by a couple of secs, so 118 average kinda. Still extend, shoulder felt better. http://www.workoutdump.com/user/paul1687?ws=cfd04107-4f74-48e7-a4bf-84d1ca48314f Tue, 25 Mar 2014 15:50:00 GMT (2.4 km at 38:53 min/km, 715 calories burned) http://www.workoutdump.com/user/paul1687?ws=a2e0e611-8c39-4d1c-b329-a6cc404c825e Fri, 21 Mar 2014 16:49:00 GMT (2.6 km at 34:39 min/km, 779 calories burned) ugh, so hurt and sooo slow. depressing a little. http://www.workoutdump.com/user/paul1687?ws=546a944e-7195-4e4a-a101-139cd3f9d099 Tue, 18 Mar 2014 18:47:00 GMT (2.9 mi at 21:22 min/mi, 755 calories burned) http://www.workoutdump.com/user/paul1687?ws=b432ad7d-f3ab-46ca-8eef-9e28fcaa61cb Mon, 17 Mar 2014 19:46:00 GMT (3.15 km at 31:40 min/km, 755 calories burned) stronger, less sore in the shoulder. Keep icing. 519 400 in the middle of a free im ladder set. http://www.workoutdump.com/user/paul1687?ws=a32483fb-73e4-42bf-b0b5-f899451f6ca9 Wed, 26 Feb 2014 20:05:00 GMT (3.25 km at 34:39 min/km, 852 calories burned) shoulder sore, but swam free okay. 53sec 75 the best. http://www.workoutdump.com/user/paul1687?ws=7c0a4b19-383c-4cc4-ac16-666941128b90 Tue, 25 Feb 2014 20:08:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=34ff9dc8-9c3b-4181-80d6-7f3e4b973e21 Sun, 23 Feb 2014 12:07:00 GMT (1.3 km at 27:14 min/km, 306 calories burned) Screwed up time. Felt okay, but was actually slow. http://www.workoutdump.com/user/paul1687?ws=337e5d54-7d23-42f1-b0d2-61bb3a593e9a Sat, 22 Feb 2014 09:18:00 GMT (2.95 km at 36:33 min/km, 816 calories burned) http://www.workoutdump.com/user/paul1687?ws=09b97f24-7a20-4fe4-b0b8-da8059ffed4a Wed, 19 Feb 2014 19:29:00 GMT (2.5 km at 34:07 min/km, 649 calories burned) A mixed up workout, but did hold 116-112 for 100s on 125, was supposed to be descend, but I ran into a guy. Shoulder better, but still a problem. 18.2 for a 25 back. http://www.workoutdump.com/user/paul1687?ws=67880eb8-1686-484a-93f8-7123c5efffa5 Mon, 17 Feb 2014 19:06:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=3e7b339e-437d-4dd6-aad7-3bfe17a8d931 Sat, 15 Feb 2014 17:05:00 GMT (2.4 km at 32:51 min/km, 607 calories burned) 10x100 on 130, not too bad, half pull. Shoulder did hurt tonite though. http://www.workoutdump.com/user/paul1687?ws=ee4c6261-8692-4ad4-9601-2645d34e020e Fri, 14 Feb 2014 19:05:00 GMT (2.4 km at 40:14 min/km, 736 calories burned) Uga is doing sprinting in prep for their meet. I was abominable. http://www.workoutdump.com/user/paul1687?ws=2cea5a9f-fc7c-434d-9111-dbf8be9b1690 Mon, 10 Feb 2014 19:10:00 GMT ( at ) ski3 http://www.workoutdump.com/user/paul1687?ws=671d9c70-305f-4961-89d4-9a9338bf7840 Fri, 07 Feb 2014 22:08:00 GMT ( at ) Ski2 http://www.workoutdump.com/user/paul1687?ws=52579f42-6bb2-44a0-9715-cccec4b65f51 Thu, 06 Feb 2014 22:08:00 GMT ( at ) ski http://www.workoutdump.com/user/paul1687?ws=3887f147-adec-4069-a9e6-98fc86ce4200 Wed, 05 Feb 2014 22:07:00 GMT (3.0 km at 37:00 min/km, 847 calories burned) good free workout. swim tired. http://www.workoutdump.com/user/paul1687?ws=9c1277d1-a05c-4edb-9d79-b3756ce95598 Mon, 03 Feb 2014 19:30:00 GMT (3.2 km at 35:12 min/km, 982 calories burned) Not too fast, felt psyched, think I was just tired and shoulder can still cause problems. http://www.workoutdump.com/user/paul1687?ws=406f992b-2e7a-4c13-8617-a9ce2b0b47d9 Sat, 01 Feb 2014 08:37:00 GMT (2.0 km at 33:47 min/km, 515 calories burned) TCU, long easy and kick and stroke work. http://www.workoutdump.com/user/paul1687?ws=9125aa3d-cf20-4032-a886-667c0f829d69 Thu, 30 Jan 2014 20:02:00 GMT (3.4 km at 33:36 min/km, 871 calories burned) im and free. http://www.workoutdump.com/user/paul1687?ws=16359974-a1ce-44da-88c4-86d0a5b056fa Tue, 28 Jan 2014 18:01:00 GMT (3.0 mi at 22:00 min/mi, 810 calories burned) http://www.workoutdump.com/user/paul1687?ws=97cd91c5-624a-4937-b980-faee0c000b41 Mon, 27 Jan 2014 19:00:00 GMT ( at ) yoga http://www.workoutdump.com/user/paul1687?ws=7662b520-280c-4f07-8c85-6354da45a63b Sun, 26 Jan 2014 18:54:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=ff7f0d75-a0c6-4a9f-a9ab-26414baa5162 Sat, 25 Jan 2014 19:54:00 GMT (3.0 km at 36:28 min/km, 835 calories burned) sore and slower, but did the workout. http://www.workoutdump.com/user/paul1687?ws=91a273b1-d378-48bb-8111-593e9c0b29f0 Wed, 22 Jan 2014 19:18:00 GMT (3.6 km at 33:04 min/km, 908 calories burned) did a pretty strong workout, one 109. http://www.workoutdump.com/user/paul1687?ws=8c4e9770-3023-4ff8-9d75-f679cab83005 Tue, 21 Jan 2014 19:17:00 GMT (3.6 km at 33:58 min/km, 933 calories burned) more im, not as fast as monday, but shoulder better than wednesday. http://www.workoutdump.com/user/paul1687?ws=14af2963-41f4-43b1-825f-53a97b8ce689 Sat, 18 Jan 2014 07:10:00 GMT (3.05 km at 35:21 min/km, 822 calories burned) 4x100 im on 140 as part of 4x400 im, shoulder sore. http://www.workoutdump.com/user/paul1687?ws=916a00c3-e84c-4c7a-b054-ebcf573d6e6a Wed, 15 Jan 2014 19:29:00 GMT (3 km at 35:24 min/km, 810 calories burned) some good pace in early pull, tough kicking, bands a solution? perhaps. http://www.workoutdump.com/user/paul1687?ws=a0d899c0-b94f-4581-aeb1-a93253b8256b Mon, 13 Jan 2014 19:02:00 GMT (2.6 km at 37:45 min/km, 749 calories burned) Got a little frustrated with the workout and decided to do a little fly. http://www.workoutdump.com/user/paul1687?ws=21b200a1-f5cb-427e-9982-7b064add1749 Fri, 10 Jan 2014 19:01:00 GMT (3.0 mi at 20:19 min/mi, 749 calories burned) We did broken 500s for the main set and I really struggled. First 1200 warmup was okay. http://www.workoutdump.com/user/paul1687?ws=5c876217-571b-4942-973e-8abf0849c9b8 Tue, 07 Jan 2014 18:25:00 GMT (3.0 km at 31:39 min/km, 828 calories burned) pulled a 110+, when I switched over to swim on a long set, not so good 38, 35 50s free. Continuous set. http://www.workoutdump.com/user/paul1687?ws=af096755-dfad-4cac-815e-fb2d43ca918a Mon, 06 Jan 2014 16:01:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=db8d8e77-11f2-43a7-aed7-7b1ffeb4a188 Sun, 05 Jan 2014 15:59:00 GMT (1.5 km at 46:08 min/km, 528 calories burned) We did some sprinting. 126 100 back, 137 100 breast. 229 200 free. 121 100 fly. Hard to finish back halves. http://www.workoutdump.com/user/paul1687?ws=6235aca4-923f-45cb-a7f0-56a7598b11b7 Thu, 02 Jan 2014 13:16:00 GMT (1.9 mi at 28:25 min/mi) Some sprinting, relays felt a little better. http://www.workoutdump.com/user/paul1687?ws=f1edf708-7c5a-42e8-a2e8-33963c1a1522 Tue, 31 Dec 2013 13:15:00 GMT (2.2 km at 40:14 min/km, 658 calories burned) The best I have felt since the 2nd of December. Still a number of weaknesses, including weight, breath, and I had trouble finishing on super fast pace. Under 130 100s but that was all. 3x200 on 310 was not too tough pulling. http://www.workoutdump.com/user/paul1687?ws=e3ca0b03-c803-4afe-8064-96f6842fed0f Mon, 30 Dec 2013 12:57:00 GMT (2.4 km at 37:33 min/km, 670 calories burned) Another long course workout where I got my ass kicked. http://www.workoutdump.com/user/paul1687?ws=d92f7ef7-506b-43b8-95bc-ef1480007f15 Sun, 29 Dec 2013 14:56:00 GMT (2.5 km at 35:24 min/km, 658 calories burned) I do not think I was crazy about this long course swim. http://www.workoutdump.com/user/paul1687?ws=ac9c53ac-4ff9-47df-967c-0857a1c353d4 Thu, 26 Dec 2013 12:53:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=a2dafa22-1fb0-4469-8f3c-a8e8a0575eb9 Tue, 24 Dec 2013 14:55:00 GMT (2.7 km at 34:34 min/km, 694 calories burned) A lot of my weak stuff, back kick and breaststroke. Did a 232 smooth 200, hurt in the 2nd half. http://www.workoutdump.com/user/paul1687?ws=c4631dd2-32d4-4da0-a542-55fd12f40bd2 Sun, 22 Dec 2013 13:28:00 GMT (2.4 km at 36:12 min/km, 646 calories burned) back in athens, recovering from the flu. http://www.workoutdump.com/user/paul1687?ws=0b9b2588-1fdd-48c3-9bd9-bc3fcac2deba Fri, 20 Dec 2013 13:28:00 GMT (.9 km at 35:45 min/km) Injured my shoulder. http://www.workoutdump.com/user/paul1687?ws=0a861a6d-4e12-4219-bcc3-6a46e10a8452 Mon, 09 Dec 2013 19:27:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=c4419428-9525-46f7-9c19-5a04a9a25004 Sat, 07 Dec 2013 13:26:00 GMT (2.85 km at 36:42 min/km, 777 calories burned) Lots of IM, lots. Going to start getting choppier to attend workouts. http://www.workoutdump.com/user/paul1687?ws=6978ea38-c76f-4b72-8d70-a3cc4ded172c Mon, 02 Dec 2013 12:33:00 GMT (3.2 km at 32:41 min/km, 889 calories burned) felt better than last saturday. http://www.workoutdump.com/user/paul1687?ws=3192c1f9-45c0-4a80-a1eb-1c445c235b8e Sat, 30 Nov 2013 07:37:00 GMT ( at ) yoga, hip pop, feels not too bad today though. http://www.workoutdump.com/user/paul1687?ws=9b648338-114d-4d44-9428-211175e41ca6 Fri, 29 Nov 2013 15:36:00 GMT (3.2 mi at 20:18 min/mi, 777 calories burned) better, especially the pull, fly was a mess. http://www.workoutdump.com/user/paul1687?ws=740f5ed9-deeb-4b82-ae9f-b37d7e189190 Mon, 25 Nov 2013 14:44:00 GMT ( at ) karmany yoga http://www.workoutdump.com/user/paul1687?ws=38ddd162-d77c-4b1f-832c-56cafdc9f7ae Sun, 24 Nov 2013 18:32:00 GMT (3.5 km at 32:11 min/km, 837 calories burned) a fast workout that i managed to 85%. http://www.workoutdump.com/user/paul1687?ws=35349b01-1182-4bf3-93e7-291180c8ed54 Sat, 23 Nov 2013 08:31:00 GMT (2.85 km at 36:42 min/km, 777 calories burned) Okay at a few things. http://www.workoutdump.com/user/paul1687?ws=fa7c4989-92f5-4713-8afe-b6b5e1555596 Wed, 20 Nov 2013 19:29:00 GMT (2.600 km at 30:56 min/km, 598 calories burned) Just did not have it to go today. http://www.workoutdump.com/user/paul1687?ws=f85d52ad-b6f5-4ef5-8b5c-3f067aa924bf Sat, 16 Nov 2013 22:28:00 GMT (3.100 km at 33:44 min/km, 889 calories burned) Dont remember http://www.workoutdump.com/user/paul1687?ws=7a9cd415-3880-4e82-adde-853f446b49dd Wed, 13 Nov 2013 23:29:00 GMT (3.0 mi at 20:00 min/mi, 718 calories burned) better than expected, but still eating garbage after workout. http://www.workoutdump.com/user/paul1687?ws=43ba0f69-edb1-4609-a05b-7352b53aeaed Mon, 11 Nov 2013 19:13:00 GMT (2.8 km at 32:11 min/km, 670 calories burned) should have crushed a set, died instead. sleep? eating poorly? http://www.workoutdump.com/user/paul1687?ws=f873a892-243c-4032-adf7-d16685b5656d Sun, 10 Nov 2013 13:56:00 GMT (3.3 km at 34:08 min/km, 957 calories burned) pretty slow, i think. http://www.workoutdump.com/user/paul1687?ws=0dc52424-034b-4e6e-9a89-79674e955304 Thu, 07 Nov 2013 18:16:00 GMT (3.55 km at 33:32 min/km, 885 calories burned) tough workout tight, but good for me to go. breathe early, not late under your pit. stretch out and breathe. http://www.workoutdump.com/user/paul1687?ws=e3fb8676-0627-417a-9f35-6db122a3c753 Mon, 04 Nov 2013 19:22:00 GMT (3.3 km at 33:09 min/km, 813 calories burned) felt as strong as wednesday but had not stamina. http://www.workoutdump.com/user/paul1687?ws=c7591bf5-ab43-4ef5-9e1b-e04abba73f41 Sat, 02 Nov 2013 08:55:00 GMT (2.8 km at 34:29 min/km, 718 calories burned) A shortened halloween workout, but still managed a 512 400fr and a 502 pull 400. http://www.workoutdump.com/user/paul1687?ws=c58086ab-e2ee-488e-a7fc-a90038ae187f Thu, 31 Oct 2013 19:54:00 GMT (3.15 km at 32:11 min/km, 754 calories burned) back hurt and i felt weird, but managed to do a number of 35 or sub 35 50's. http://www.workoutdump.com/user/paul1687?ws=9176531d-1250-419e-b54f-8299fc3ebe3b Mon, 28 Oct 2013 19:37:00 GMT (4.0 km at 35:00 min/km, 1041 calories burned) http://www.workoutdump.com/user/paul1687?ws=4cb9c210-3aee-4e4c-92d5-c0f21241dec3 Sat, 26 Oct 2013 08:23:00 GMT (3.2 km at 31:41 min/km, 861 calories burned) lots of im and kick. sore back. http://www.workoutdump.com/user/paul1687?ws=17169a8a-3ec9-4ce3-9b8c-15cff2add784 Wed, 23 Oct 2013 18:04:00 GMT (2.8 km at 33:20 min/km, 697 calories burned) Swam at Ramsey, okay, but Pam crushed me, not at the top of my game. http://www.workoutdump.com/user/paul1687?ws=c199c722-c291-425a-8a44-e0a92694e03c Mon, 21 Oct 2013 19:00:00 GMT ( at ) Yoga Athens http://www.workoutdump.com/user/paul1687?ws=d5203ebb-e7cf-4964-9e2b-a1d4753c68bf Sun, 20 Oct 2013 22:03:00 GMT (2.6 km at 30:56 min/km, 601 calories burned) Could not finish. http://www.workoutdump.com/user/paul1687?ws=28604ce1-c00e-4529-b131-ec1700f3c5b7 Thu, 17 Oct 2013 22:02:00 GMT (3.5 km at 31:43 min/km, 830 calories burned) Did some decent descending times. http://www.workoutdump.com/user/paul1687?ws=7bb0b92e-07b0-4147-a4f2-84fb495dbbcb Wed, 16 Oct 2013 22:01:00 GMT (3.7 km at 30:52 min/km, 854 calories burned) nice 226 200 and a 222 follow up with paddles. http://www.workoutdump.com/user/paul1687?ws=d12e7418-0538-4115-8067-bcee8c236b2b Mon, 14 Oct 2013 18:28:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=024bb00f-c75b-4971-867f-9a9856c594f7 Sun, 13 Oct 2013 18:27:00 GMT (2.8 km at 32:45 min/km, 685 calories burned) very tired and sore. http://www.workoutdump.com/user/paul1687?ws=e53894bf-4d0c-4966-b35f-c59139ae1ac9 Sun, 13 Oct 2013 13:27:00 GMT (3 mi at 23:19 min/mi, 396 calories burned) http://www.workoutdump.com/user/paul1687?ws=36dd6cfc-e403-4235-b7e5-44f89ccc89b8 Sat, 12 Oct 2013 20:57:00 GMT (2.6 km at 45:48 min/km, 890 calories burned) lot of sprinting. 109- a couple of times and I think a 122 100 back, which is pretty freaky good for me. Lets hope it was legit. http://www.workoutdump.com/user/paul1687?ws=0ab8a37a-87d1-4577-8ac6-569ed636bbe2 Thu, 10 Oct 2013 20:56:00 GMT (4.0 km at 27:45 min/km, 830 calories burned) pretty much straight swimming http://www.workoutdump.com/user/paul1687?ws=41ba4e90-2516-464b-88c0-c93be5f8811e Wed, 09 Oct 2013 19:37:00 GMT (3.9 km at 28:53 min/km, 842 calories burned) http://www.workoutdump.com/user/paul1687?ws=4f15bd10-ac3b-425a-9e8b-94947497c4a8 Mon, 07 Oct 2013 19:47:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=953c13df-0612-43d0-bcb0-21905b0a6e51 Sun, 06 Oct 2013 18:39:00 GMT (3.6 km at 33:31 min/km, 902 calories burned) http://www.workoutdump.com/user/paul1687?ws=21ae35f9-786d-4152-ba7c-da7164027e03 Sat, 05 Oct 2013 06:15:00 GMT (2.95 km at 35:27 min/km, 781 calories burned) http://www.workoutdump.com/user/paul1687?ws=a677f1de-78e7-4cfd-863e-dceadfc244d9 Thu, 03 Oct 2013 19:16:00 GMT (2.4 km at 40:54 min/km, 733 calories burned) sprinting, off the blocks!! http://www.workoutdump.com/user/paul1687?ws=ecd7c1ce-0884-43f3-a411-932595d80bee Tue, 01 Oct 2013 07:36:00 GMT ( at ) yoga http://www.workoutdump.com/user/paul1687?ws=da700ca1-9338-4e72-a53d-6d6405931f4b Mon, 30 Sep 2013 00:36:00 GMT (2 km at 32:11 min/km, 481 calories burned) outdoor swim http://www.workoutdump.com/user/paul1687?ws=f25cd6e4-11bd-4f79-9cf2-8cf97043c4ef Sat, 28 Sep 2013 07:35:00 GMT (3.0 km at 33:15 min/km, 745 calories burned) some im that was actually not that bad, kick in trouble, ankles http://www.workoutdump.com/user/paul1687?ws=be69b583-febb-4f5d-9027-1a9690e7e37c Wed, 25 Sep 2013 20:10:00 GMT (3.1 km at 31:08 min/km, 824 calories burned) http://www.workoutdump.com/user/paul1687?ws=2d946220-a6dd-40fd-83ff-d19f4e1361b1 Mon, 23 Sep 2013 22:09:00 GMT (2 mi at 20:00 min/mi, 226 calories burned) http://www.workoutdump.com/user/paul1687?ws=f71564c2-c808-449c-b245-2f2d84ced766 Sat, 21 Sep 2013 23:08:00 GMT (3.7 km at 32:37 min/km, 902 calories burned) lots of freestyle, did not hold great pace. http://www.workoutdump.com/user/paul1687?ws=157eb3c5-988c-419d-9b8e-c62396f70a17 Wed, 18 Sep 2013 19:57:00 GMT (2.2 km at 38:46 min/km, 637 calories burned) absolutely gassed, notice the running breathing problems more outdoors as well. http://www.workoutdump.com/user/paul1687?ws=222908bf-c66a-4603-9585-9081ef680ca5 Sun, 15 Sep 2013 12:26:00 GMT (2.1 km at 39:51 min/km, 714 calories burned) http://www.workoutdump.com/user/paul1687?ws=28ded51e-c1a6-442d-b4bf-f28b8ec3208b Sat, 14 Sep 2013 09:27:00 GMT (3 km at 37:33 min/km, 962 calories burned) first at the fort worth skool district pool. http://www.workoutdump.com/user/paul1687?ws=24cfb6a0-c8e2-4fc6-bbb7-d3f46dc958cb Wed, 11 Sep 2013 18:28:00 GMT (2.3 km at 34:59 min/km, 588 calories burned) http://www.workoutdump.com/user/paul1687?ws=4375ddb4-2a6b-4845-a873-45b8a51bf309 Sun, 08 Sep 2013 10:47:00 GMT (3 mi at 21:40 min/mi, 360 calories burned) http://www.workoutdump.com/user/paul1687?ws=6d52a28b-e7b4-46ae-8e3f-364c801d1e9b Sat, 07 Sep 2013 22:46:00 GMT (2.3 km at 37:47 min/km, 636 calories burned) very tired on 3 hours sleep. 715 pull 500 http://www.workoutdump.com/user/paul1687?ws=553ecd0a-f98e-45ec-9d18-cb0c8b2c3f44 Sat, 24 Aug 2013 08:42:00 GMT ( at ) yoga http://www.workoutdump.com/user/paul1687?ws=ca7050bf-45ea-4ad4-80f0-d5f0c12a3876 Thu, 22 Aug 2013 22:42:00 GMT (1.9 km at 38:06 min/km, 530 calories burned) very sore in the quads, but did im to meet the intervals. http://www.workoutdump.com/user/paul1687?ws=59d26c3d-cfef-414f-af06-f5703b86cb63 Tue, 20 Aug 2013 22:25:00 GMT (2.7 km at 35:45 min/km, 706 calories burned) 400s today, 4 of them, mostly without pull gear. Tough follow on wout. I am still pulling too much mass. http://www.workoutdump.com/user/paul1687?ws=a7426bc6-fe87-4b4f-ab9d-a81e28715821 Sun, 18 Aug 2013 12:48:00 GMT (2.3 km at 39:53 min/km, 767 calories burned) I think i did a 242 200 pull, but not sure bc I did not see it. http://www.workoutdump.com/user/paul1687?ws=5b3de8ac-a892-4d80-849d-2527b7a0cd39 Sat, 17 Aug 2013 19:00:00 GMT (2.4 km at 38:53 min/km, 683 calories burned) 207 for a 150 was the best of the day. http://www.workoutdump.com/user/paul1687?ws=5cb76f99-0c5a-47ac-ab8c-3bdca49d12cc Tue, 13 Aug 2013 10:09:00 GMT (2.4 mi at 23:19 min/mi, 664 calories burned) 2nd with ridglea lots of pull. http://www.workoutdump.com/user/paul1687?ws=0b74c65a-57ea-4c00-b375-3744ef31166c Sun, 11 Aug 2013 12:27:00 GMT (2.2 mi at 23:38 min/mi, 616 calories burned) first outdoor long course workout with ridglea. http://www.workoutdump.com/user/paul1687?ws=fb420a57-9d97-4a68-a59e-5fb8a72cd019 Sat, 10 Aug 2013 08:27:00 GMT (3.3 km at 34:08 min/km, 830 calories burned) A 539 pull 400 was the best of 2000 pull. Nice ending workout. It will be a challenge for the next 3 weeks. http://www.workoutdump.com/user/paul1687?ws=48b5d20f-d96a-4244-a5a9-10d62f37a362 Wed, 31 Jul 2013 18:03:00 GMT (1.5 km at 38:37 min/km, 426 calories burned) http://www.workoutdump.com/user/paul1687?ws=baa4117e-5351-499e-9579-d3e39b8430f4 Tue, 30 Jul 2013 18:16:00 GMT (2.0 km at 38:37 min/km, 569 calories burned) 4x200s on 230, 307, 302, 300, 252. http://www.workoutdump.com/user/paul1687?ws=16ca07d9-a169-406f-9e89-ed748cb3f147 Thu, 25 Jul 2013 18:23:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=1676f64f-7b12-4f3e-a221-8f52b522d2b5 Wed, 24 Jul 2013 21:15:00 GMT (3.1 km at 34:15 min/km, 782 calories burned) I will miss the Ramsey center. Tired underneath and after 2400 or so it caught up. http://www.workoutdump.com/user/paul1687?ws=26d8c787-c1a2-4ea2-bf72-e314a77194e8 Wed, 24 Jul 2013 13:18:00 GMT (3.1 km at 37:22 min/km, 856 calories burned) lots of fly and stroke, better than last monday http://www.workoutdump.com/user/paul1687?ws=ca941256-3187-4748-9d74-ffc6581b8b2e Mon, 22 Jul 2013 13:27:00 GMT (3.2 km at 34:11 min/km, 803 calories burned) sprint 8x75 easy hard, stronger than i thought, 52, 50, 50 49flat, surprised myself a bit given how i was feeling. pm weight no so good though. http://www.workoutdump.com/user/paul1687?ws=d94f1f1f-6691-455c-9303-910bf7c5b259 Fri, 19 Jul 2013 19:17:00 GMT (3.6 km at 30:50 min/km, 931 calories burned) long distance workout, better than monday. a good follow on weight. http://www.workoutdump.com/user/paul1687?ws=eb881bc9-64ad-4930-bded-317df5239fb0 Wed, 17 Jul 2013 13:25:00 GMT (2.2 km at 39:30 min/km, 634 calories burned) awful, stroke felt okay, but could not hold onto anything http://www.workoutdump.com/user/paul1687?ws=2ee90fca-0798-4627-b9c8-93a4037dc80b Mon, 15 Jul 2013 13:13:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=56be619e-e12f-4e7d-9187-2a8f33b44d66 Sat, 13 Jul 2013 18:44:00 GMT (2.3 km at 38:29 min/km, 651 calories burned) beautiful day at legion pool, but poor sleep left it tough to bust out hard sets. swam hard though. http://www.workoutdump.com/user/paul1687?ws=63cafe60-077f-4795-ba23-232a51f93094 Fri, 12 Jul 2013 12:48:00 GMT (3.4 km at 34:04 min/km, 860 calories burned) 300 pull on 408, but could not do the next 3x300 swim set at all. Work on legs. http://www.workoutdump.com/user/paul1687?ws=5afb5031-43e8-46f7-ba90-19be156fd010 Wed, 10 Jul 2013 13:38:00 GMT (3.6 km at 33:04 min/km, 884 calories burned) A lot of im 303-200. remember to pull with a close the door (kickboard) drill and roll the body. http://www.workoutdump.com/user/paul1687?ws=624b1880-ba1b-484a-9905-c4c5a2dcc9db Mon, 08 Jul 2013 18:48:00 GMT ( at ) mostly arms and basics on sunday. http://www.workoutdump.com/user/paul1687?ws=cd7f8703-642e-4fd8-836f-957a3fe27056 Sun, 07 Jul 2013 13:41:00 GMT (3.0 km at 33:47 min/km, 753 calories burned) Sprinting, It killed me. http://www.workoutdump.com/user/paul1687?ws=fa22c5fe-3cf1-4fc4-91cb-672506c8fb75 Fri, 05 Jul 2013 13:30:00 GMT (3.3 km at 31:12 min/km, 765 calories burned) 6 hard 200s, 231, 234, 237, 237, 233, 231 (brkn). hard but not that fast. http://www.workoutdump.com/user/paul1687?ws=e84bd034-af55-4125-b3ca-ef173594841a Wed, 03 Jul 2013 18:04:00 GMT (2.7 km at 41:43 min/km, 824 calories burned) best 200 im with rest all around 300. 100 im also best at 122+ http://www.workoutdump.com/user/paul1687?ws=b6ba19be-69be-4905-b12f-3044b9d60ba9 Mon, 01 Jul 2013 13:27:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=f019c58f-e87b-4c02-adac-357078e0d031 Sat, 29 Jun 2013 21:32:00 GMT (2.9 km at 39:57 min/km, 848 calories burned) no terrific sprinting yet. Happy to get under 40. http://www.workoutdump.com/user/paul1687?ws=bcc36c6b-034e-444c-967d-90e069ecf918 Fri, 28 Jun 2013 13:19:00 GMT (2.7 km at 34:34 min/km, 689 calories burned) good 100s pull on 117 descending 1-4. 1000 timed 15:30. Abs were weak the 2nd 500. http://www.workoutdump.com/user/paul1687?ws=e07ce6a7-2af5-4209-85ea-b2405f770439 Wed, 26 Jun 2013 13:13:00 GMT (2.4 km at 42:54 min/km, 762 calories burned) Not that fast, mostly IM and drill and i was hurting all over. http://www.workoutdump.com/user/paul1687?ws=72bc9431-5095-425b-89d8-0dda4399d8ee Mon, 24 Jun 2013 13:17:00 GMT (1.8 km at 36:39 min/km, 488 calories burned) back in the water http://www.workoutdump.com/user/paul1687?ws=4fb1a0e5-3a46-4cd5-aff0-eb012627daca Sat, 22 Jun 2013 16:10:00 GMT (2.9 km at 34:24 min/km, 734 calories burned) Couldn't quite finish off the distance free set, but I still felt I tried pretty hard in the 8 days I had at home. http://www.workoutdump.com/user/paul1687?ws=100356f3-8c65-49f9-bd03-ac9c75a8cdcb Tue, 11 Jun 2013 18:19:00 GMT (3.25 km at 33:40 min/km, 805 calories burned) Difficult IM set, strong but not so fast. 128 100im descend to. Wish i could stay and workout instead of leaving for 2 weeks. Make the best. http://www.workoutdump.com/user/paul1687?ws=08b6a947-5d36-43b8-bd00-19454e55ffce Mon, 10 Jun 2013 13:35:00 GMT (2.5 km at 37:20 min/km, 693 calories burned) felt somewhat better today. http://www.workoutdump.com/user/paul1687?ws=3b281ec8-bb37-4ff8-ace5-a2ddd84b2ed9 Fri, 07 Jun 2013 13:29:00 GMT (2.1 km at 35:15 min/km, 550 calories burned) kick and 4x200 okay. Stronger than tuesday, but still unsatisfactory. http://www.workoutdump.com/user/paul1687?ws=34591250-61e2-431e-aab5-de25300841fd Thu, 06 Jun 2013 19:37:00 GMT (2.3 km at 42:40 min/km, 724 calories burned) strong enough, but could not do the sets of Kari and Craig http://www.workoutdump.com/user/paul1687?ws=70ea4c67-f03a-4c65-8ec3-329febda654e Tue, 04 Jun 2013 18:37:00 GMT (2.2 km at 39:30 min/km, 641 calories burned) very tired, 50s LC fly were the only bright point in my only workout this week. http://www.workoutdump.com/user/paul1687?ws=65b0edab-bfe0-4019-899e-9e4edb33fc10 Tue, 28 May 2013 19:52:00 GMT (2.6 mi at 24:36 min/mi, 325 calories burned) Up stone mtn 781 ft. It was cake. http://www.workoutdump.com/user/paul1687?ws=19ca249c-1764-48f2-a5a1-ac52170c9b7d Sun, 26 May 2013 14:59:00 GMT (2.9 km at 37:44 min/km, 807 calories burned) okay workout. http://www.workoutdump.com/user/paul1687?ws=750cc76f-06e9-4f8e-9239-23e36f2cc1fd Fri, 24 May 2013 13:41:00 GMT (2.8 km at 36:47 min/km, 876 calories burned) decent long course workout, did the fly and eventually a 122, plus I surprisingly kept up with the kick!?! http://www.workoutdump.com/user/paul1687?ws=84186bd3-566e-4d93-9f87-78ed7db89c50 Tue, 21 May 2013 18:41:00 GMT (3.0 km at 31:39 min/km, 706 calories burned) nice to do some 100s, down to 108s, would have been nice to have some extra rest. http://www.workoutdump.com/user/paul1687?ws=d9d2a525-08b8-4a68-be2b-daea34195ed8 Mon, 20 May 2013 18:52:00 GMT (2.0 mi at 11:00 min/mi, 376 calories burned) In miami http://www.workoutdump.com/user/paul1687?ws=83ab2f0f-003c-4a28-8e76-9dab9d29475c Wed, 15 May 2013 20:53:00 GMT (2.8 km at 34:29 min/km, 712 calories burned) Some best 100 IM times, 143s and 142s in a set, fly much stronger, but back not fast enough yet. http://www.workoutdump.com/user/paul1687?ws=99c00534-c408-429f-8435-415f33ba19dc Mon, 13 May 2013 18:46:00 GMT (3.0 km at 31:39 min/km, 709 calories burned) pretty damn sore and confused tonite. http://www.workoutdump.com/user/paul1687?ws=31305d88-09af-422a-922d-5b0088ccf1f6 Fri, 10 May 2013 18:49:00 GMT (2.7 km at 34:34 min/km, 697 calories burned) 117 100 pull, 123 free without, http://www.workoutdump.com/user/paul1687?ws=4f45f465-d292-40a0-acc9-78d339a2b4c2 Thu, 09 May 2013 19:03:00 GMT (2.3 km at 34:17 min/km, 589 calories burned) did an okay ladder, but didn't really crush it. http://www.workoutdump.com/user/paul1687?ws=6fa62e95-ffdd-47d5-a2ba-53746242987a Tue, 07 May 2013 18:29:00 GMT (2.6 km at 34:02 min/km, 663 calories burned) good pull, failed turnover on 200 free 100im set, but it was nice to do some 200 lc swims. http://www.workoutdump.com/user/paul1687?ws=644c0851-09d2-4dd5-a13f-f65928736500 Mon, 06 May 2013 18:18:00 GMT ( at , 465 calories burned) http://www.workoutdump.com/user/paul1687?ws=d9053da9-762f-4429-bcb5-057e819e467b Sun, 05 May 2013 22:17:00 GMT (1.0 mi at 30:00 min/mi, 129 calories burned) http://www.workoutdump.com/user/paul1687?ws=4758f492-349a-4037-bee5-bb52450e1540 Sat, 04 May 2013 22:17:00 GMT (2.8 km at 31:36 min/km, 660 calories burned) a good short pull set, almost winded me, but recovered to get a 111. http://www.workoutdump.com/user/paul1687?ws=eaeb4ccf-5707-44ec-95da-3bfe8c282e10 Fri, 03 May 2013 18:26:00 GMT (3.0 km at 32:11 min/km, 720 calories burned) did a 4:02 300 pull, but it wrecked me for the next set. http://www.workoutdump.com/user/paul1687?ws=8356e594-3e1b-4dea-bf66-eb45a1eac625 Thu, 02 May 2013 18:39:00 GMT (3.3 km at 31:41 min/km, 780 calories burned) nothing special, a hard mixed set i did okay. http://www.workoutdump.com/user/paul1687?ws=b92433a4-380a-49af-8150-1eae512d6c05 Tue, 30 Apr 2013 18:46:00 GMT (2.6 km at 34:02 min/km, 660 calories burned) strong, but not particularly fast. http://www.workoutdump.com/user/paul1687?ws=63fd05db-ab22-4f65-92f3-60486ccdc1cd Mon, 29 Apr 2013 18:26:00 GMT (2.75 km at 32:11 min/km, 660 calories burned) putting up best times all over the place this week. 106 100 pull and 40s 50 bk today, fly getting better as well. http://www.workoutdump.com/user/paul1687?ws=82390f30-b40b-499c-8c1b-cd6c38ea9470 Fri, 26 Apr 2013 18:23:00 GMT (2.8 km at 35:03 min/km, 732 calories burned) very tired, sore and still got 2 best times 119 100fr and 144 100bk, long course. http://www.workoutdump.com/user/paul1687?ws=fd9f7d30-e3e1-4d09-86e4-bbfdaff30b09 Thu, 25 Apr 2013 21:36:00 GMT (2.5 km at 32:49 min/km, 612 calories burned) nice workout 220 200 paddles and 0.50 for a 75. http://www.workoutdump.com/user/paul1687?ws=b4822991-7357-4931-8ff1-3f14e505a215 Tue, 23 Apr 2013 17:57:00 GMT (2.8 km at 34:29 min/km, 724 calories burned) not bad mostly im and backstroke. http://www.workoutdump.com/user/paul1687?ws=808ee564-be68-4f21-8749-6c3e0c130f96 Mon, 22 Apr 2013 18:38:00 GMT (3.0 km at 35:24 min/km, 798 calories burned) 4:21 300 pull w/out paddouls was probably the best of a long free set. http://www.workoutdump.com/user/paul1687?ws=e8e52e73-0b74-4ba0-bd0d-5c56b84bfe6a Sun, 21 Apr 2013 18:16:00 GMT (2.5 km at 36:02 min/km, 677 calories burned) http://www.workoutdump.com/user/paul1687?ws=80d7e181-5f7d-4910-960a-9663d699c694 Thu, 18 Apr 2013 18:17:00 GMT (2.7 km at 35:10 min/km, 711 calories burned) long course 500, 728. http://www.workoutdump.com/user/paul1687?ws=bcd222f7-9e8e-4ac3-98f8-af14fb238d50 Wed, 17 Apr 2013 18:34:00 GMT (2.2 km at 35:06 min/km, 578 calories burned) not training well outside of the pool. http://www.workoutdump.com/user/paul1687?ws=4499a4ca-7cbe-4b27-8b26-7fd74dbb402b Mon, 15 Apr 2013 18:18:00 GMT (2.5 km at 37:20 min/km, 705 calories burned) fun, short course workout, stronger, faster, 128 100im. http://www.workoutdump.com/user/paul1687?ws=1c81e250-e427-4ac3-8ca6-b38d679aa844 Fri, 12 Apr 2013 18:44:00 GMT (2.4 km at 40:14 min/km) lots of kick long course http://www.workoutdump.com/user/paul1687?ws=77a47776-1f0f-4861-9c4b-402d6d5fb88c Wed, 10 Apr 2013 18:43:00 GMT (2.8 km at 34:29 min/km, 730 calories burned) long course http://www.workoutdump.com/user/paul1687?ws=701d92b7-c9bb-4781-ae8f-192b149bb7fb Mon, 08 Apr 2013 18:42:00 GMT (2.4 km at 38:13 min/km, 693 calories burned) had a couple 121s pull no paddles and a 252 200, but struggled to do fly, I did it, but it really slowed me. http://www.workoutdump.com/user/paul1687?ws=fccf75a0-00a9-4414-8d09-0f890efa4d3e Tue, 02 Apr 2013 18:46:00 GMT (2.4 km at 40:14 min/km, 724 calories burned) lots of kick and strokes http://www.workoutdump.com/user/paul1687?ws=de1aa2e1-86f9-48ae-a131-1fd4e3c6b75c Fri, 29 Mar 2013 18:26:00 GMT (6.75 mi at 2:57 min/mi, 551 calories burned) http://www.workoutdump.com/user/paul1687?ws=7216ced9-e4d9-4058-bb4c-5911fb7f3d91 Thu, 28 Mar 2013 20:50:00 GMT (2.8 km at 33:54 min/km, 712 calories burned) long course, not that bad compared to yesterday. http://www.workoutdump.com/user/paul1687?ws=a3017759-4548-44d4-8d80-0cee7a659686 Tue, 26 Mar 2013 18:23:00 GMT (3.0 km at 32:43 min/km, 736 calories burned) Horribly slow compared to last week. http://www.workoutdump.com/user/paul1687?ws=14b9432f-ad76-4074-accf-a0b38838118e Mon, 25 Mar 2013 18:38:00 GMT (3.0 km at 31:06 min/km, 699 calories burned) nice set of pull 100s, all under 115 on 130. http://www.workoutdump.com/user/paul1687?ws=704cd4aa-412a-4bef-9eda-8b881eb5eae6 Thu, 21 Mar 2013 18:55:00 GMT (2.6 km at 32:11 min/km, 629 calories burned) swam okay, did not have top end speed though. http://www.workoutdump.com/user/paul1687?ws=1c37ceb5-3733-4cb9-a29e-72291eabaaa1 Tue, 19 Mar 2013 18:32:00 GMT (2.4 km at 38:13 min/km, 791 calories burned) well, a couple decent 50s and my weight was not up quite as much as I had feared, so good first workout back, all things considered. http://www.workoutdump.com/user/paul1687?ws=fa8f8196-67a2-4ede-82c8-c7f72e126c7f Mon, 18 Mar 2013 19:07:00 GMT (1.0 km at 32:11 min/km, 243 calories burned) did what I could in the very hot Melbourne hotel pool. http://www.workoutdump.com/user/paul1687?ws=561739aa-b453-4f9b-9d0b-6fd710eaa9a0 Thu, 07 Mar 2013 02:03:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=68fb67e0-af0c-4560-adfa-0e649b56fb71 Tue, 05 Mar 2013 15:47:00 GMT (2.7 km at 31:35 min/km, 736 calories burned) 228-, 232, 228, 233 pull 200s, it is starting to come, but now I am going away, oh well. http://www.workoutdump.com/user/paul1687?ws=e1ac05bb-ab4d-45e6-bb62-317030116c26 Thu, 28 Feb 2013 18:43:00 GMT (3.0 km at 32:11 min/km, 731 calories burned) Not bad, but couldn't really sprint yet. http://www.workoutdump.com/user/paul1687?ws=6264e5bd-7809-43a4-87fa-097d7e7a3d81 Wed, 27 Feb 2013 18:03:00 GMT (2.85 km at 32:45 min/km, 696 calories burned) good little swim, pulling down to 109 flat pretty easily on 130. http://www.workoutdump.com/user/paul1687?ws=2172f026-a5cc-490f-8fd0-0a1269328181 Mon, 25 Feb 2013 18:32:00 GMT (2.4 km at 35:32 min/km, 635 calories burned) my kick is doing better. 7x50s on 1:05 were no problem. Also did a 1:09 descend, thought I could have done a little better if i had got some sleep. http://www.workoutdump.com/user/paul1687?ws=afeb3ed6-9db2-496a-a17f-f42922ea9826 Wed, 20 Feb 2013 13:59:00 GMT (3.3 km at 32:11 min/km, 791 calories burned) http://www.workoutdump.com/user/paul1687?ws=932625fe-ad10-4ca2-805d-8ad5192b78c5 Mon, 18 Feb 2013 13:38:00 GMT (2.5 km at 37:20 min/km, 696 calories burned) lot of kick, so the distance was not massive. 3x200 on 3:05, all 2:38s. http://www.workoutdump.com/user/paul1687?ws=f04a82e2-f31c-48d4-8f64-0fcbb6f0fa66 Sun, 17 Feb 2013 16:51:00 GMT (2.0 km at 40:14 min/km, 607 calories burned) Swam kind of fast for being sick and tired all week. http://www.workoutdump.com/user/paul1687?ws=65a96982-9be7-4b0a-b5c0-5a5fd30ddf81 Fri, 15 Feb 2013 18:27:00 GMT (3.1 km at 38:24 min/km, 898 calories burned) Finished with 109, which was fine, but I did not really bleed for it. http://www.workoutdump.com/user/paul1687?ws=152e223b-0965-4204-8ada-782640ab93af Mon, 11 Feb 2013 13:29:00 GMT (3.0 km at 34:19 min/km, 768 calories burned) lots of IM work. http://www.workoutdump.com/user/paul1687?ws=145aaebb-9f37-4da8-982e-a81075e95a47 Fri, 08 Feb 2013 18:40:00 GMT (2.55 km at 29:39 min/km, 564 calories burned) couldnt quite finish because of my injury, but there was a small indication i was ready to go. http://www.workoutdump.com/user/paul1687?ws=39d38c64-1072-4e3f-8955-0b7270a9b115 Wed, 06 Feb 2013 18:18:00 GMT (3.7 km at 35:39 min/km, 984 calories burned) sore, not fast today. weight is down, but weird. probably need to recover a bit more than i am. http://www.workoutdump.com/user/paul1687?ws=aee80f6c-b645-49a3-84ff-1fda4ac70a17 Mon, 04 Feb 2013 13:43:00 GMT (2.0 km at 37:49 min/km, 578 calories burned) the weight was the tough thing to get over. 221.6. my body seems very sensitive. http://www.workoutdump.com/user/paul1687?ws=74ffaeac-7ff1-42ad-9b71-b89dfe82f03c Sun, 03 Feb 2013 13:23:00 GMT (2.8 km at 33:20 min/km, 699 calories burned) sprints, and i was already so sore. did a 233 pull, couple actually, no big problem. http://www.workoutdump.com/user/paul1687?ws=60cf746f-5bca-4a1a-99ce-4f0c65c3d282 Wed, 30 Jan 2013 18:27:00 GMT (2.9 km at 32:44 min/km, 712 calories burned) So tired, but just cranked out at 232 200fr, followed by a 304 200bk, and 10x75s Pull 110, all under 58. Amazing considering. http://www.workoutdump.com/user/paul1687?ws=e9932f8e-1904-4b31-9f90-27efee12ff57 Tue, 29 Jan 2013 18:32:00 GMT (2.1 km at 35:15 min/km, 635 calories burned) failed the KC Blazers main set. http://www.workoutdump.com/user/paul1687?ws=d023d841-f9b1-44c0-8067-c307e17f3544 Mon, 28 Jan 2013 13:10:00 GMT (8.68 mi at 2:52 min/mi, 690 calories burned) http://www.workoutdump.com/user/paul1687?ws=c81678b2-caf0-4760-99c7-a609c9015b84 Sun, 27 Jan 2013 11:34:00 GMT (3.0 km at 33:15 min/km, 748 calories burned) omg, so tired. did i really do a 53 for 75's? 58 would make so much more sense. http://www.workoutdump.com/user/paul1687?ws=d14e036a-a810-420f-bb24-43238ad6329d Fri, 25 Jan 2013 18:46:00 GMT (2.7 km at 34:34 min/km, 699 calories burned) pulled a 109 from a very tired body somehow. Not too flexible though. http://www.workoutdump.com/user/paul1687?ws=e29f77ee-4ce6-4390-b125-dd28ca03a822 Thu, 24 Jan 2013 18:47:00 GMT (3.3 km at 34:08 min/km, 844 calories burned) http://www.workoutdump.com/user/paul1687?ws=b6bcc3f0-666d-4cfe-95b7-1595304df252 Wed, 23 Jan 2013 13:22:00 GMT (3.7 km at 34:47 min/km, 978 calories burned) http://www.workoutdump.com/user/paul1687?ws=7b836783-cbd3-488e-8c43-85d4d98d2af2 Mon, 21 Jan 2013 13:49:00 GMT (8.4 mi at 2:51 min/mi, 671 calories burned) http://www.workoutdump.com/user/paul1687?ws=f7bec43f-b8f1-47e5-a8c3-ca6c5a7458d7 Sun, 20 Jan 2013 12:50:00 GMT (2.7 km at 32:46 min/km, 667 calories burned) pretty tired, but weight is better. http://www.workoutdump.com/user/paul1687?ws=1d559c77-b668-4ccd-a4d7-fd59edefceab Fri, 18 Jan 2013 13:43:00 GMT (2.35 km at 39:02 min/km, 699 calories burned) 127 100 back, 129 100 im, got very tired and sore and slow thru the workout though. http://www.workoutdump.com/user/paul1687?ws=4c2164c9-2bb8-452b-a476-1b2f173c9630 Thu, 17 Jan 2013 18:53:00 GMT (2.8 km at 36:12 min/km, 772 calories burned) Spring nite, and very crowded. 106 from the blocks, not even worth getting up there, but we have a benchmark. http://www.workoutdump.com/user/paul1687?ws=f7acd5f6-c85a-4d0c-855e-a58d4dab49c6 Wed, 16 Jan 2013 18:54:00 GMT (3.0 km at 31:39 min/km, 729 calories burned) Just crushed it out of nowhere. For example, 5x100 on 1:30. 110, 111 114. 115. 109. Where did that come from? http://www.workoutdump.com/user/paul1687?ws=dc72094e-28b7-470e-9666-c023dcdb3797 Mon, 14 Jan 2013 18:18:00 GMT (2.4 km at 37:33 min/km, 791 calories burned) ow, lots of everything. rest is underrated, but finally weight is going in the right direction. http://www.workoutdump.com/user/paul1687?ws=2a0af49a-9b0c-4a74-858c-786379127b9a Fri, 11 Jan 2013 13:19:00 GMT (2.45 km at 34:09 min/km, 643 calories burned) 50s back on 41! Much much better. http://www.workoutdump.com/user/paul1687?ws=0e9b0e08-480a-4094-b3de-50af289c62a3 Thu, 10 Jan 2013 18:27:00 GMT (3.0 km at 35:24 min/km, 814 calories burned) Had a big low carb lunch, so the weight does not bother me yet. Also got some good backstroke tips. http://www.workoutdump.com/user/paul1687?ws=45c2d5c9-d4df-4c84-a5ab-351a4d13fb88 Wed, 09 Jan 2013 13:43:00 GMT (2.9 km at 30:31 min/km, 675 calories burned) good strong workout, a bit faster and stronger. 222 though is bad. http://www.workoutdump.com/user/paul1687?ws=38119d3a-e4f0-4275-9860-05d1e7d68778 Mon, 07 Jan 2013 18:37:00 GMT (3.1 km at 33:13 min/km, 785 calories burned) very sore, falshes of better speed, but still limited. http://www.workoutdump.com/user/paul1687?ws=48542db1-e2f7-4df0-bd10-57e5ee31d6ff Wed, 02 Jan 2013 18:33:00 GMT (2.5 km at 34:45 min/km, 663 calories burned) the mind was willing but the body could not keep pace. http://www.workoutdump.com/user/paul1687?ws=a5390444-e728-4ca4-8fa4-2798e64186db Mon, 31 Dec 2012 13:40:00 GMT (2.3 km at 38:29 min/km, 675 calories burned) Fastest I could go was 117, 42-43 50 backs, kept going and technique felt okay at the end. Not really ready for back to back to back workouts. http://www.workoutdump.com/user/paul1687?ws=9423163d-0b71-4a8f-ac44-b1394e46843e Sat, 29 Dec 2012 12:29:00 GMT (2.4 km at 40:14 min/km, 732 calories burned) long course, better. 125ish pace. http://www.workoutdump.com/user/paul1687?ws=2c13d528-1ca6-4484-a143-51d084e463c3 Fri, 28 Dec 2012 13:39:00 GMT (2.3 km at 39:53 min/km, 794 calories burned) long course, slow. http://www.workoutdump.com/user/paul1687?ws=6e86f8b3-b9a9-4096-9fea-6a3197ecc291 Thu, 27 Dec 2012 09:38:00 GMT (2.6 km at 35:16 min/km, 696 calories burned) 115, technique felt better. http://www.workoutdump.com/user/paul1687?ws=c4709e93-57c7-4b72-8da4-8a4e4b3fafbb Sun, 23 Dec 2012 09:22:00 GMT (2.1 km at 38:19 min/km, 611 calories burned) http://www.workoutdump.com/user/paul1687?ws=1033ac44-b8b0-4b94-95da-afdbaa2b3585 Fri, 21 Dec 2012 09:23:00 GMT (1.8 km at 40:14 min/km, 550 calories burned) blech! http://www.workoutdump.com/user/paul1687?ws=1ff52391-50dd-4d8f-89ca-800afb69fe69 Wed, 19 Dec 2012 09:23:00 GMT ( at ) The Hotel http://www.workoutdump.com/user/paul1687?ws=e1e81ee8-9f8c-49da-a843-fc114dcb5ffc Sun, 16 Dec 2012 09:24:00 GMT (1.9 km at 33:52 min/km, 477 calories burned) 239 200, lots of kick http://www.workoutdump.com/user/paul1687?ws=c1bf583a-db3d-4319-8707-07b3b9c64d3c Thu, 13 Dec 2012 18:58:00 GMT (2.3 km at 38:29 min/km, 657 calories burned) http://www.workoutdump.com/user/paul1687?ws=ad336c09-c73f-476a-acce-5bc84e7b839e Mon, 10 Dec 2012 18:59:00 GMT (2.2 km at 38:02 min/km, 621 calories burned) long course, sore. http://www.workoutdump.com/user/paul1687?ws=cac4b996-52d8-4f75-9a2c-4ff1a1100822 Fri, 23 Nov 2012 12:14:00 GMT (2.7 km at 33:22 min/km, 673 calories burned) lots of IM and stuff. Got my weight lower, but ate a lot of sugar today. http://www.workoutdump.com/user/paul1687?ws=74d89f7c-4de9-43b1-a5a9-6718cc7a111e Wed, 21 Nov 2012 13:00:00 GMT (2.5 km at 33:28 min/km, 625 calories burned) nice follow up swim. http://www.workoutdump.com/user/paul1687?ws=e200003f-5630-4d55-a180-c1e1ab46d8ab Tue, 20 Nov 2012 18:23:00 GMT (2.35 km at 35:36 min/km, 625 calories burned) A 233 followed by a 236 felt better, weight is up, but I thought I looked pretty good. Still have to fix that. http://www.workoutdump.com/user/paul1687?ws=ba22eaf7-39b1-4ea5-a8b4-056da09b81a3 Mon, 19 Nov 2012 18:49:00 GMT (2.65 km at 33:24 min/km, 661 calories burned) slow, slow slow http://www.workoutdump.com/user/paul1687?ws=d8383c34-93cb-4818-9d41-a83464c35b1e Wed, 14 Nov 2012 21:15:00 GMT (1.8 km at 35:45 min/km, 481 calories burned) Well, i got kicked out a little early while doing a ladder set, but it was sluggish anyway, going over 6,000 for the first time in a week for a while. 105 75bk is starting to get under 130 a bit, which is better. http://www.workoutdump.com/user/paul1687?ws=fe3934ac-1c29-47b3-899b-d60bbd6fa61c Fri, 09 Nov 2012 13:09:00 GMT (1.6 km at 40:14 min/km, 481 calories burned) I got my assed kicked, but not as bad as the most recent tuesday after a monday. http://www.workoutdump.com/user/paul1687?ws=8de1b5e9-ea1b-4b25-872c-ec77b5cae081 Tue, 06 Nov 2012 18:10:00 GMT (2.55 km at 31:33 min/km, 602 calories burned) Nice tight little workout. Freestyle rotation got me some 36,35,34 50s. No help off turns from tight lower body however. http://www.workoutdump.com/user/paul1687?ws=5310d424-f6ed-4a92-998e-71c447b97834 Mon, 05 Nov 2012 07:06:00 GMT (2.3 mi at 23:28 min/mi, 654 calories burned) not bad for a tuesday. got tired of 119s, so I threw in a 115, better. http://www.workoutdump.com/user/paul1687?ws=6b635a5c-4b33-486b-b9dc-668079a7baf7 Tue, 30 Oct 2012 18:30:00 GMT (2.7 km at 38:08 min/km, 774 calories burned) lots of im, missed a few workouts not logged http://www.workoutdump.com/user/paul1687?ws=1d099f38-f298-4ccb-b160-9ac7fe3a728e Fri, 26 Oct 2012 18:35:00 GMT (2.0 km at 28:09 min/km, 484 calories burned) blech, but still glad i went http://www.workoutdump.com/user/paul1687?ws=44a726d6-1d0f-49ce-ab4d-1a689c446cc2 Tue, 23 Oct 2012 18:35:00 GMT (2.65 km at 37:02 min/km, 733 calories burned) better workout. http://www.workoutdump.com/user/paul1687?ws=238835ec-65e0-41bd-846e-f5d5b1143b8a Fri, 12 Oct 2012 18:52:00 GMT (2.55 km at 37:52 min/km, 712 calories burned) sluggish 117 100s were the best i could manage. http://www.workoutdump.com/user/paul1687?ws=34df2f93-1c93-4ed5-ac7a-8285a1b70fc3 Mon, 08 Oct 2012 18:27:00 GMT (3 km at 31:06 min/km, 687 calories burned) Better main set. Wanted 210 thought i looked it, but not to be. http://www.workoutdump.com/user/paul1687?ws=bcad3f30-e64a-4be8-8eec-aa54dcf60d6d Mon, 01 Oct 2012 18:35:00 GMT (2.7 km at 33:58 min/km, 677 calories burned) went hard after the workout, but my right elbow was a bit sore after. http://www.workoutdump.com/user/paul1687?ws=024324aa-781a-4d46-bb29-2e0a92b8135a Wed, 26 Sep 2012 18:42:00 GMT (2.8 km at 32:11 min/km, 668 calories burned) couldnt hold 10x200s pissed off about it. http://www.workoutdump.com/user/paul1687?ws=761f7066-d6f0-4ff8-8d18-11d783326e44 Fri, 21 Sep 2012 17:11:00 GMT (2.6 km at 34:39 min/km, 675 calories burned) Nice start of season workout. Back and abs and kick are not flexible enough. http://www.workoutdump.com/user/paul1687?ws=7cef589a-7576-49c6-a175-605beb7d37a6 Tue, 18 Sep 2012 18:03:00 GMT (2.1 km at 34:29 min/km, 620 calories burned) first maseters practice back http://www.workoutdump.com/user/paul1687?ws=54bef158-22b4-43e3-920a-4a4f11d4cdd0 Tue, 11 Sep 2012 19:05:00 GMT (1.9 mi at 20:00 min/mi, 216 calories burned) http://www.workoutdump.com/user/paul1687?ws=e00db22d-bbf3-4954-8f43-3508b05858a3 Mon, 10 Sep 2012 23:04:00 GMT ( at ) hockey, goalie http://www.workoutdump.com/user/paul1687?ws=1748341b-a9a7-4faf-8adb-fd7e1dd2d440 Sun, 09 Sep 2012 17:04:00 GMT (1.2 km at 34:52 min/km, 310 calories burned) Worried about my elbows, long course, kind of an off swim. http://www.workoutdump.com/user/paul1687?ws=9f490529-3161-495e-9f17-14d98eaab98c Tue, 28 Aug 2012 18:34:00 GMT (2.2 mi at 20:27 min/mi, 253 calories burned) http://www.workoutdump.com/user/paul1687?ws=0d831e9e-5c6d-494a-9129-f306a7c01919 Mon, 27 Aug 2012 21:04:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=5032622b-b2c8-4cd6-abcf-a54746e77696 Sat, 25 Aug 2012 16:52:00 GMT (2.5 mi at 19:11 min/mi, 311 calories burned) http://www.workoutdump.com/user/paul1687?ws=d7abe416-9b4f-43f3-b75c-d84c34837229 Fri, 24 Aug 2012 20:43:00 GMT ( at ) yoga http://www.workoutdump.com/user/paul1687?ws=40452e90-e12d-444e-9701-2c643ba72e27 Thu, 23 Aug 2012 20:50:00 GMT (2 km at 40:14 min/km, 597 calories burned) pretty slow and a bit sore in right elbow. did a 307 200 long course at end of nite. 215.2 was pretty lucky actually. http://www.workoutdump.com/user/paul1687?ws=c922859c-4499-46e2-a481-f7b5692c46d3 Wed, 22 Aug 2012 18:42:00 GMT (2.2 mi at 19:32 min/mi, 276 calories burned) http://www.workoutdump.com/user/paul1687?ws=905e70dd-12e3-41ae-a5f9-67d988e0c92e Tue, 21 Aug 2012 19:57:00 GMT (2 mi at 20:00 min/mi, 222 calories burned) http://www.workoutdump.com/user/paul1687?ws=ff41d6b5-613d-4e05-af68-9ef8a80f227c Mon, 20 Aug 2012 19:57:00 GMT (8.20 mi at 3:17 min/mi, 547 calories burned) http://www.workoutdump.com/user/paul1687?ws=cd1f227d-6221-4a78-873a-00b2c304bb28 Sun, 12 Aug 2012 14:50:00 GMT (2.5 mi at 20:00 min/mi, 278 calories burned) i had 2 other circuit walks this week, but probably won't record them here. http://www.workoutdump.com/user/paul1687?ws=181a1851-c8b9-48f0-9017-06c00815b6f1 Sat, 11 Aug 2012 21:11:00 GMT (2.8 km at 37:21 min/km, 769 calories burned) long course. felt good but was pretty slow. http://www.workoutdump.com/user/paul1687?ws=802ce6b1-95e5-48b6-be24-04ef29d602f4 Mon, 30 Jul 2012 12:36:00 GMT (3.0 mi at 20:00 min/mi, 334 calories burned) http://www.workoutdump.com/user/paul1687?ws=80c45ae0-6751-4343-a822-b57d830ae51c Sun, 29 Jul 2012 23:48:00 GMT (2.1 km at 37:33 min/km, 660 calories burned) good set of 150s http://www.workoutdump.com/user/paul1687?ws=903e2883-9af9-4cf9-918a-4900029672f3 Wed, 25 Jul 2012 18:22:00 GMT (2.6 km at 37:45 min/km, 726 calories burned) could not really go 4th gear without hurting. http://www.workoutdump.com/user/paul1687?ws=ac302d8e-b578-40b5-9157-c164665a24c7 Mon, 23 Jul 2012 12:50:00 GMT (1.7 km at 37:52 min/km, 476 calories burned) my second workout this week, so I basically took it easy. http://www.workoutdump.com/user/paul1687?ws=fe4bad13-39ce-41f2-bdcb-3b1753744ed8 Fri, 20 Jul 2012 12:06:00 GMT (1.8 mi at 19:26 min/mi, 224 calories burned) http://www.workoutdump.com/user/paul1687?ws=9a51edc8-8494-46e7-bc1a-7a675faea778 Wed, 18 Jul 2012 21:01:00 GMT (2.4 mi at 22:04 min/mi, 625 calories burned) elbows fair, not that fast but needed a swim. http://www.workoutdump.com/user/paul1687?ws=d4138437-d5e5-4692-89a0-b750eb4af14a Mon, 16 Jul 2012 12:42:00 GMT (3 km at 37:33 min/km, 826 calories burned) Back was not too bad, freestyle a bit slow, still I do not think that I can swim tomorrow without stressing the joints too much. Was thrilled with 212.4. http://www.workoutdump.com/user/paul1687?ws=737776bc-3053-4c29-a94b-e832c1ef95a9 Mon, 09 Jul 2012 13:10:00 GMT (2.6 km at 34:39 min/km, 649 calories burned) slow, right elbow hurt a bit, left okay. http://www.workoutdump.com/user/paul1687?ws=f01b560e-5c45-4c4a-adde-be82b58b8f3b Fri, 06 Jul 2012 12:18:00 GMT (14 mi at 3:12 min/mi, 894 calories burned) spin class ramsey http://www.workoutdump.com/user/paul1687?ws=e73e5c5d-ca4b-456c-88ae-558964796a10 Tue, 03 Jul 2012 18:17:00 GMT (2.0 mi at 11:30 min/mi, 342 calories burned) plus a lift http://www.workoutdump.com/user/paul1687?ws=4dbebbd3-9de9-4470-a15d-1922ebf56b9f Sat, 30 Jun 2012 13:34:00 GMT (2.8 km at 37:56 min/km, 773 calories burned) a slow workout i am afraid. long course. http://www.workoutdump.com/user/paul1687?ws=b2b36865-738c-4c20-a2cd-82779c7b18f4 Mon, 25 Jun 2012 12:48:00 GMT (1.0 km at 35:24 min/km, 254 calories burned) tired today and with no coach was not into it. http://www.workoutdump.com/user/paul1687?ws=b5cbccb0-42e2-4c40-b577-7e6c0277653a Fri, 22 Jun 2012 12:12:00 GMT (7.4 mi at 3:06 min/mi, 608 calories burned) short ride before airport. http://www.workoutdump.com/user/paul1687?ws=8b09daef-d9fc-4124-9a30-7e3910a3c954 Sun, 17 Jun 2012 12:04:00 GMT (3.1 km at 34:15 min/km, 763 calories burned) Not sure why it seemed a slow pace, except it was just hard. 635 500 yards, after 4-125s on pace. tried to make 116 pace, not quite there. http://www.workoutdump.com/user/paul1687?ws=443db903-053b-48c1-81e6-00f503c57b57 Fri, 15 Jun 2012 13:08:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=c9010353-d4a4-4349-be1e-0d9d0aea42ff Wed, 13 Jun 2012 18:37:00 GMT (2.1 km at 39:51 min/km, 605 calories burned) A morning swim of my own. Fly 50s long course, which is a first. However, the freestyle is really sluggish. http://www.workoutdump.com/user/paul1687?ws=c8856106-da90-45a2-818d-a147dfd2cdd3 Wed, 13 Jun 2012 12:25:00 GMT (3.0 km at 35:24 min/km, 768 calories burned) tired, elbows hurt a bit, but not too much. http://www.workoutdump.com/user/paul1687?ws=2bd2f2ae-e2b1-4fbc-99ee-d51e91461920 Mon, 11 Jun 2012 12:36:00 GMT ( at ) yoga hurts places you dont even know can hurt. http://www.workoutdump.com/user/paul1687?ws=b4a1d2cf-22a7-482b-8a83-f63329f3bd52 Sun, 10 Jun 2012 17:43:00 GMT ( at , 250 calories burned) Just an easy lift at JM http://www.workoutdump.com/user/paul1687?ws=e7c56184-b66d-4195-aaa6-9d6a7b5d7483 Sat, 09 Jun 2012 17:43:00 GMT (3.4 km at 34:04 min/km, 846 calories burned) Lots of IM and fast freestyle work. Elbow sore all the way through. http://www.workoutdump.com/user/paul1687?ws=39aa3806-fb40-4303-8e3d-1af13002919b Fri, 08 Jun 2012 12:59:00 GMT (3.4 km at 28:24 min/km, 703 calories burned) good long lunch workout, a fair amount of fly IM. I think I need to try to lift a bit. http://www.workoutdump.com/user/paul1687?ws=94ebfe2b-2ac1-419c-b908-073e2c1d4218 Wed, 06 Jun 2012 13:03:00 GMT (3.1 km at 33:13 min/km, 755 calories burned) not bad for a lunch workout, short course saves me. http://www.workoutdump.com/user/paul1687?ws=4006081e-f4c0-48a9-8587-e0ee4e4ce771 Mon, 04 Jun 2012 12:59:00 GMT (15 mi at 3:00 min/mi, 1213 calories burned) cycle at ramsey, good on the bike, weak on weights. http://www.workoutdump.com/user/paul1687?ws=855429f9-70f9-403f-85da-c59cedc0b661 Sat, 02 Jun 2012 15:21:00 GMT (2.0 km at 40:14 min/km, 590 calories burned) Friday long course, elbows hurt on this one. got my 50 going back to 37-38, felt good. http://www.workoutdump.com/user/paul1687?ws=61384018-7c7a-48ca-a729-a4d5e1a982ce Fri, 01 Jun 2012 19:10:00 GMT (3.3 km at 35:06 min/km, 856 calories burned) 800 kick and kari's long set. http://www.workoutdump.com/user/paul1687?ws=7a0fcbf1-c2ff-417a-9a31-d07755fb66cb Thu, 31 May 2012 19:25:00 GMT (2.8 km at 35:38 min/km, 733 calories burned) 4x300 438, 430, 431, 432, felt pretty sluggish, but good workout. http://www.workoutdump.com/user/paul1687?ws=65b52f7a-b6db-4c7c-a080-af71875615fe Tue, 29 May 2012 19:50:00 GMT (6.95 mi at 3:09 min/mi, 445 calories burned) http://www.workoutdump.com/user/paul1687?ws=4858f1dd-d557-42c9-ad83-02a42e8d4509 Sat, 26 May 2012 12:38:00 GMT (2.8 km at 35:38 min/km, 739 calories burned) made up a long set that I failed. Still, good tough workout. http://www.workoutdump.com/user/paul1687?ws=3bedf95d-acde-4290-a51e-a2114d1491ee Thu, 24 May 2012 19:22:00 GMT (2.1 km at 39:05 min/km, 600 calories burned) swam by myself. did 5x100 on 145 all under 130. 123's 1st and last. like to hold that for a 200. http://www.workoutdump.com/user/paul1687?ws=168223a1-2fc8-433d-a3f1-457c25c59986 Tue, 22 May 2012 18:40:00 GMT (2.1 km at 38:19 min/km, 585 calories burned) Not a great workout. 4x400's with a 601 and 550 (pull) being the highlites. Need to work on sleep, stretching the most and taking lunch workouts seriously. http://www.workoutdump.com/user/paul1687?ws=e3f0c605-5b1f-4f4f-90d4-79c733989bf6 Mon, 21 May 2012 12:32:00 GMT (2.7 km at 38:44 min/km, 761 calories burned) a little sprinting, ha. 143 LCourse 100 back. http://www.workoutdump.com/user/paul1687?ws=3ac58bfd-7039-495a-a79a-bf86e627da5b Fri, 18 May 2012 13:19:00 GMT (2.95 km at 36:00 min/km, 779 calories burned) http://www.workoutdump.com/user/paul1687?ws=96c6ebab-dddd-4b1c-9858-384cbe477fa9 Wed, 16 May 2012 18:40:00 GMT (2.7 km at 32:11 min/km, 637 calories burned) better than tuesday is all i can say about this one, clearly overtired. And still not sleeping http://www.workoutdump.com/user/paul1687?ws=a2e2554d-0776-4d04-8a55-af44554817d3 Tue, 15 May 2012 18:29:00 GMT (2.8 km at 33:20 min/km, 692 calories burned) Had my toughest, slowest workout in a while. Fly still feels like shit and back is slow. http://www.workoutdump.com/user/paul1687?ws=4a54a39e-24de-4606-a233-4ab759bee973 Mon, 14 May 2012 18:36:00 GMT (2.7 km at 34:34 min/km, 689 calories burned) main set was 5x200 Easy-hard-easy. hards on 249, 251. http://www.workoutdump.com/user/paul1687?ws=6bd91b05-eb6c-4568-b5b3-61377b8ab14e Fri, 11 May 2012 18:32:00 GMT (2.75 km at 32:46 min/km, 761 calories burned) 4x100 pull on 120 held 109's but didnt feel that fast all workout. http://www.workoutdump.com/user/paul1687?ws=4b218d08-0aa1-49aa-9aab-7f3c1974cdad Wed, 09 May 2012 18:33:00 GMT (2.9 km at 33:51 min/km, 726 calories burned) really got crushed in the second half of that workout. http://www.workoutdump.com/user/paul1687?ws=eb244b8b-c51f-466a-8fa7-965e38b3f7bc Tue, 08 May 2012 18:36:00 GMT (2.8 km at 35:38 min/km, 739 calories burned) felt a little sore and tired, did a pull 240 200 though. http://www.workoutdump.com/user/paul1687?ws=6fb08dbe-07f9-41ab-bb9e-ce73c585f7d1 Mon, 07 May 2012 18:40:00 GMT (2.7 km at 35:27 min/km, 715 calories burned) very sore, but reasonably fast. still can't do a long course 50 fly though. http://www.workoutdump.com/user/paul1687?ws=04ce6a90-814e-4336-bb7c-892f44b2fa66 Fri, 04 May 2012 18:39:00 GMT (2.5 km at 36:22 min/km, 678 calories burned) felt sore, but not too bad, tried to work on fly timing. http://www.workoutdump.com/user/paul1687?ws=f501ee83-a66f-4018-a36e-9b26c86d8ac8 Thu, 03 May 2012 18:32:00 GMT (2.9 km at 34:57 min/km, 765 calories burned) felt sore, but pretty fast in freestyle, fly was weaker. http://www.workoutdump.com/user/paul1687?ws=16b5bdd7-2106-4363-bc00-ecfa9f23ecde Tue, 01 May 2012 18:36:00 GMT (2.7 km at 34:16 min/km, 693 calories burned) i felt strong but tired from trip. 249 200 in set. http://www.workoutdump.com/user/paul1687?ws=c0b959f5-494b-48b5-839d-40d55f0f78e8 Mon, 30 Apr 2012 18:31:00 GMT (2.4 km at 36:12 min/km, 654 calories burned) tired, but swam okay. 38 long course 50's still not great. http://www.workoutdump.com/user/paul1687?ws=95ac8993-f02e-4b36-8f8d-473c4471b81b Wed, 25 Apr 2012 18:38:00 GMT (2.9 km at 33:17 min/km, 726 calories burned) crushed it short course, 229, 228 200s in set, 108 pull 100, could not sprint well though. http://www.workoutdump.com/user/paul1687?ws=5e92f5a2-19cd-404c-bdbb-d234a5165700 Tue, 24 Apr 2012 18:51:00 GMT (3.0 km at 34:19 min/km, 766 calories burned) http://www.workoutdump.com/user/paul1687?ws=6c84e298-abb5-427c-af42-287f6ffd2823 Mon, 23 Apr 2012 18:37:00 GMT (8.0 mi at 30:00 min/mi, 1026 calories burned) hike at skyline. 1600' up. http://www.workoutdump.com/user/paul1687?ws=68283a15-cdad-45cb-9eb6-d47560cf64c0 Fri, 20 Apr 2012 20:59:00 GMT (2.9 km at 39:24 min/km, 850 calories burned) long set. swam late, but did it. 218.0, ick. http://www.workoutdump.com/user/paul1687?ws=6b965bdd-9119-4f73-81b2-2152bd46aeec Wed, 18 Apr 2012 20:00:00 GMT (2.6 km at 30:19 min/km, 594 calories burned) cranked some good 200s, really felt strong, but could not hold it. http://www.workoutdump.com/user/paul1687?ws=660fadeb-1719-4eaa-9da3-a4aa0099e09e Tue, 17 Apr 2012 18:27:00 GMT (2.9 km at 33:17 min/km, 732 calories burned) swam pretty well, even though I had not slept that well. http://www.workoutdump.com/user/paul1687?ws=3ed6ead4-a062-437e-b1a5-672566b54180 Mon, 16 Apr 2012 18:33:00 GMT (2.4 km at 36:12 min/km, 654 calories burned) felt pretty good, but 219.8?? http://www.workoutdump.com/user/paul1687?ws=54df41a8-f2e2-4acf-a3c1-b0ee5f64546b Fri, 13 Apr 2012 18:31:00 GMT (2.5 km at 34:45 min/km, 652 calories burned) hurting puppy. http://www.workoutdump.com/user/paul1687?ws=f5082c2c-3d97-421f-835e-247b27918a04 Thu, 12 Apr 2012 18:23:00 GMT (1.6 mi at 18:45 min/mi, 196 calories burned) missed swimming tonite, so went for a quick walk. http://www.workoutdump.com/user/paul1687?ws=d3d9dc2a-db57-48a0-8ad8-8ab50d19d580 Wed, 11 Apr 2012 08:14:00 GMT (2.4 km at 36:52 min/km, 676 calories burned) The sets were short, but tough. Overall, I am beat up pretty badly, so not expecting too much. http://www.workoutdump.com/user/paul1687?ws=52b7daea-485f-4584-ae61-9b4ecdea433f Tue, 10 Apr 2012 18:29:00 GMT (2.6 km at 35:16 min/km, 694 calories burned) 400 kick and 5x200 on 320. Not real fast, but steady. http://www.workoutdump.com/user/paul1687?ws=66024593-3112-465c-928f-49c8dba6679a Mon, 09 Apr 2012 18:21:00 GMT (1.8 mi at 19:26 min/mi) http://www.workoutdump.com/user/paul1687?ws=21aa141f-cec1-4f8a-ab80-dcb469dd9c93 Sun, 08 Apr 2012 21:21:00 GMT (2.5 km at 37:58 min/km, 721 calories burned) very sore. 200 hard 252, not as fast as monday-tuesday. http://www.workoutdump.com/user/paul1687?ws=c3639d1f-f7d1-449e-89a7-7f6dea7398e7 Fri, 06 Apr 2012 18:42:00 GMT (2.8 km at 32:11 min/km, 782 calories burned) hung in there with the girls, thru a long set. Arms are pretty sore. http://www.workoutdump.com/user/paul1687?ws=7b9e8257-2957-4872-b06c-f685b61fd590 Wed, 04 Apr 2012 18:24:00 GMT (2.0 km at 36:12 min/km, 557 calories burned) kind of an odd day, still could not kick that well, but went a 534 400, omg! http://www.workoutdump.com/user/paul1687?ws=6b20584d-3228-44b5-87b5-19e097ee6033 Tue, 03 Apr 2012 18:54:00 GMT (3.0 km at 33:15 min/km, 756 calories burned) 249 200, best of 4 200s. http://www.workoutdump.com/user/paul1687?ws=1a14d142-cc01-4172-ae79-7f895f5e4612 Mon, 02 Apr 2012 18:30:00 GMT (1.9 mi at 18:25 min/mi, 231 calories burned) did a walk after coming home. http://www.workoutdump.com/user/paul1687?ws=15d76bf7-3988-448a-b89c-df1decdb1ae7 Sat, 31 Mar 2012 19:18:00 GMT (2.7 km at 36:21 min/km, 751 calories burned) tough long course workout swam a little better. Roll pinkie up on right hand. http://www.workoutdump.com/user/paul1687?ws=71c40545-8815-4c9b-91e4-db4d63d54713 Wed, 28 Mar 2012 18:34:00 GMT (1.9 km at 38:06 min/km, 554 calories burned) Long course, fire drill. http://www.workoutdump.com/user/paul1687?ws=68d50698-0c26-4538-be14-57fd3b185dba Tue, 27 Mar 2012 18:37:00 GMT (2.8 km at 35:38 min/km, 761 calories burned) Long Course, fly. http://www.workoutdump.com/user/paul1687?ws=8ad5c4cc-f7ad-40ad-aedd-454541e763fb Mon, 26 Mar 2012 22:21:00 GMT (2.2 km at 35:06 min/km, 591 calories burned) right shoulder hurt a bit in pull. did manage to kick a bit faster. http://www.workoutdump.com/user/paul1687?ws=36ed28a0-4077-48e6-9431-52cf8c1aa654 Fri, 23 Mar 2012 09:51:00 GMT (1.6 km at 40:14 min/km, 563 calories burned) Felt very slow and sore. http://www.workoutdump.com/user/paul1687?ws=0677cf5e-12a6-4011-a82d-2715e8f9dc1d Wed, 21 Mar 2012 18:28:00 GMT (2.5 km at 33:28 min/km, 731 calories burned) Very tired, but IM was not too bad. http://www.workoutdump.com/user/paul1687?ws=1ac5c08c-18c2-4ea6-90da-a71482e8f021 Tue, 20 Mar 2012 18:54:00 GMT (2.75 km at 34:31 min/km, 731 calories burned) In the diving tank pool. http://www.workoutdump.com/user/paul1687?ws=4b3deec3-cc6e-4227-a5cc-d70d9c053025 Mon, 19 Mar 2012 19:11:00 GMT ( at ) Bikram Yoga 1 http://www.workoutdump.com/user/paul1687?ws=8a996a75-9515-45f5-b70a-811e43325e2a Sun, 18 Mar 2012 16:00:00 GMT (2.5 km at 32:11 min/km, 623 calories burned) Well I made it and actually started well. But could not finish off fast 300s after pulling 200s on 245. http://www.workoutdump.com/user/paul1687?ws=b8a727e9-2b26-44a2-8719-94f2088c866f Fri, 16 Mar 2012 18:30:00 GMT (2.7 km at 33:58 min/km, 711 calories burned) Swam some 233 hundreds on 245 leading in to an im part of the set. Swam then with little trouble and much strength. http://www.workoutdump.com/user/paul1687?ws=21271745-8a37-4d81-bac1-4ffde8443429 Thu, 15 Mar 2012 18:35:00 GMT (2.8 km at 35:03 min/km, 761 calories burned) No Coach so I made up a set. I did 110's on 1:40 for 4x100. Not bad i think. http://www.workoutdump.com/user/paul1687?ws=d60fd2d8-76b9-4d31-8e04-f3fb254c47d7 Tue, 13 Mar 2012 18:30:00 GMT (3.1 km at 32:11 min/km, 768 calories burned) swam okay, except for fly in a crowded lane right after 200's on 245. http://www.workoutdump.com/user/paul1687?ws=6994c89b-7e6d-4f36-97cc-118dc10046c1 Mon, 12 Mar 2012 18:19:00 GMT (2.6 km at 36:31 min/km, 737 calories burned) okay pace, but very tired prevented best pace. http://www.workoutdump.com/user/paul1687?ws=8fdf2ce0-b0b0-4fde-ae2f-0f6214036947 Fri, 09 Mar 2012 18:35:00 GMT (3.0 km at 32:43 min/km, 762 calories burned) Nice 1500 set of longer swims broken up by 100s on 120. http://www.workoutdump.com/user/paul1687?ws=288a2751-4d53-4604-b1e7-d8e0dac60b97 Wed, 07 Mar 2012 18:25:00 GMT (2.5 km at 34:45 min/km, 681 calories burned) decent set in there, not as fast as last nite though, working on stroke and shoulder, legs dead. http://www.workoutdump.com/user/paul1687?ws=38beae26-8a2d-4fdd-9924-c7a979c87e6c Tue, 06 Mar 2012 18:23:00 GMT (2.3 km at 31:29 min/km, 565 calories burned) weird workout, felt really strong and fast. 227 200 free after doing some 111-109 100s to end warmup, but could not hold intervals. keep hand out flat. pull wide right arm. http://www.workoutdump.com/user/paul1687?ws=59cc5c0b-24ed-4f0e-a671-2c717dad5846 Mon, 05 Mar 2012 18:27:00 GMT (2.8 km at 33:54 min/km, 742 calories burned) no speed. sore shoulder. tough week. http://www.workoutdump.com/user/paul1687?ws=f62e34eb-9b0e-46f3-bd97-297d2e5089c1 Fri, 02 Mar 2012 18:25:00 GMT (3.0 km at 31:39 min/km, 739 calories burned) got very tired during the last set. http://www.workoutdump.com/user/paul1687?ws=c713b15d-b5df-412f-8d5c-c6917496088f Wed, 29 Feb 2012 18:30:00 GMT (2.5 km at 36:02 min/km, 703 calories burned) best 100im in set 129. best 100 free 109. best 100 back 129+. shoulder hurt a bit digging in in the 109, so work on videos and recovery on right side. http://www.workoutdump.com/user/paul1687?ws=dc2a442c-02ba-42fa-8af7-41cbccfda705 Tue, 28 Feb 2012 18:34:00 GMT (2.8 km at 35:38 min/km, 779 calories burned) sore, tired. 52 for a 75, 129 for a 100im and 237 for a 200 free. faster, but still chasing. turns paying off. http://www.workoutdump.com/user/paul1687?ws=e5f2c5a3-a977-490a-b3be-5b2e3e864f0a Mon, 27 Feb 2012 18:34:00 GMT ( at ) wow. hockey, aerobic, got slaughtered. http://www.workoutdump.com/user/paul1687?ws=70b4b015-c81f-437a-9658-5ac8b696192b Sun, 26 Feb 2012 18:02:00 GMT (2.8 km at 35:38 min/km, 777 calories burned) http://www.workoutdump.com/user/paul1687?ws=22e63c98-c323-4a07-898d-f0666ec5b2ba Fri, 24 Feb 2012 18:21:00 GMT (3.0 km at 32:43 min/km, 773 calories burned) nice set of 5 on 130 descend, then a try at another 5 on 120, not quite. very sore. http://www.workoutdump.com/user/paul1687?ws=50a50666-ee10-4424-b35f-be2c1102fc07 Wed, 22 Feb 2012 18:44:00 GMT (2.5 km at 32:11 min/km, 633 calories burned) sore tonite, but it was a short workout. http://www.workoutdump.com/user/paul1687?ws=23bf3572-bfb1-40eb-82f1-59a5cb996d5d Tue, 21 Feb 2012 18:26:00 GMT (3.0 km at 32:43 min/km, 773 calories burned) good set, tired me out and descended twice to 114's. http://www.workoutdump.com/user/paul1687?ws=724dba82-4c20-4c85-99e0-04ab9d9a30fc Mon, 20 Feb 2012 18:15:00 GMT (2.05 km at 33:45 min/km, 545 calories burned) there was a meet, we were crammed. still went 2:32 for a 200, best time so far. http://www.workoutdump.com/user/paul1687?ws=2da7cfa9-3ea2-4dd2-8baf-31b47927107e Wed, 15 Feb 2012 18:09:00 GMT (2.5 km at 35:24 min/km, 700 calories burned) Biceps hurting, but did a couple 112 build hundreds, keep it up. food tasted good tonite. http://www.workoutdump.com/user/paul1687?ws=ae8e6491-7163-47da-b306-ea53f7f6d8be Tue, 14 Feb 2012 18:36:00 GMT (3 km at 30:02 min/km, 815 calories burned) 200's on 245 led off an IM set. 235 first one, no real problems. Except for fly and kick, both sucked tonite. http://www.workoutdump.com/user/paul1687?ws=c4ef767b-0eb3-45cb-9d93-c93d7e07c7bf Mon, 13 Feb 2012 18:31:00 GMT (2.6 mi at 22:18 min/mi, 738 calories burned) nice workout working on weaknesses, pace, long im sets and kick. 126 100 im just to see at end. http://www.workoutdump.com/user/paul1687?ws=88f1d898-695f-4925-93c2-2ed293801acb Thu, 09 Feb 2012 18:27:00 GMT (3.0 mi at 19:19 min/mi, 738 calories burned) going to be sore tomorrow. fly just wastes me. http://www.workoutdump.com/user/paul1687?ws=f4b3f86d-b7ba-4da9-89cb-46bf0b42149c Wed, 08 Feb 2012 18:45:00 GMT (2.8 km at 28:44 min/km, 636 calories burned) long free set http://www.workoutdump.com/user/paul1687?ws=36381d70-28d1-4bc1-a4fc-17bdf1e11d40 Mon, 06 Feb 2012 18:37:00 GMT (9.55 mi at 3:08 min/mi, 873 calories burned) http://www.workoutdump.com/user/paul1687?ws=798aef47-342b-4b4e-a989-f139565f0163 Sat, 04 Feb 2012 15:31:00 GMT (2.6 km at 34:02 min/km, 700 calories burned) Another one of those long quick sets that I just could not recover from. I managed a 112 to start it off though, that was nice. Had trouble with fly right after that. http://www.workoutdump.com/user/paul1687?ws=fd959f11-9356-450e-b1e2-f7b7cde442f6 Fri, 03 Feb 2012 18:57:00 GMT (2.65 km at 37:39 min/km, 791 calories burned) tired of chasing, did do a 1:50 for a 150 swim. http://www.workoutdump.com/user/paul1687?ws=6b53d658-ac35-4a70-9ae0-59b6135b56b2 Wed, 01 Feb 2012 18:39:00 GMT (3.1 km at 33:13 min/km, 941 calories burned) did a tough set and hung in there working on elbow high pull http://www.workoutdump.com/user/paul1687?ws=febca789-23ce-460e-b648-6ded6518e703 Mon, 30 Jan 2012 18:24:00 GMT (2.6 mi at 23:04 min/mi, 772 calories burned) The umph from the top seemed to work pretty good. ripped off some 115. 116s etc. http://www.workoutdump.com/user/paul1687?ws=22555b70-490d-4ef1-acb3-ad1179198803 Fri, 27 Jan 2012 18:00:00 GMT (3.0 km at 32:11 min/km, 772 calories burned) beat, slow, sore, not a great nite for speed. http://www.workoutdump.com/user/paul1687?ws=16e65cc0-41ef-44a3-9abf-96a343cbb20f Wed, 25 Jan 2012 18:46:00 GMT (8.75 mi at 3:12 min/mi, 617 calories burned) http://www.workoutdump.com/user/paul1687?ws=70e5703a-1058-49d8-9369-8d81ff85a5b1 Tue, 24 Jan 2012 20:45:00 GMT (2.8 km at 31:36 min/km, 709 calories burned) swam hard set a 113 one hundred followed by a 238, but could not hold 120's. hung in there tired though. http://www.workoutdump.com/user/paul1687?ws=2e72b85a-fe5e-4351-90be-bb495331d18a Mon, 23 Jan 2012 18:21:00 GMT (2.5 km at 37:20 min/km, 748 calories burned) I did a 31.5 50 swim in there. Shoulder is hurt a bit, been working hard lately. http://www.workoutdump.com/user/paul1687?ws=55fc624a-4597-44e3-bfa3-0b799e83a58a Wed, 18 Jan 2012 18:21:00 GMT (2.55 km at 37:52 min/km, 774 calories burned) Dont know why only 2600, we were moving the whole time, 4x400, kick i guess. 313 200im and 240 200 free in the set. http://www.workoutdump.com/user/paul1687?ws=dea88c33-cc2a-4289-8912-f79b1e8943ca Mon, 16 Jan 2012 18:42:00 GMT (3.0 km at 31:49 min/km, 765 calories burned) Started the main set with a 400 under 520, which I made. Felt pretty good but hard to hold form for 400. http://www.workoutdump.com/user/paul1687?ws=d9340756-63f6-4327-8ce4-12679aac35b1 Fri, 13 Jan 2012 18:44:00 GMT (2.0 km at 46:40 min/km, 748 calories burned) we did some slow stuff, felt pretty good. 3x75 on 105 and i just cruised them. http://www.workoutdump.com/user/paul1687?ws=8315e496-319a-4c86-83a7-961c6bfd4981 Wed, 11 Jan 2012 18:57:00 GMT (1.3 km at 30:56 min/km, 319 calories burned) really only half a workout with the lunch group. A couple tough swimmers in there, and young! http://www.workoutdump.com/user/paul1687?ws=cae6e874-0d8b-4e3e-bccb-aceebaadb3b0 Mon, 09 Jan 2012 13:33:00 GMT (2.000 km at 40:14 min/km, 638 calories burned) 5X200 swim/pull on 330 went nice, long course is tough. http://www.workoutdump.com/user/paul1687?ws=5a59c884-7882-4537-b2ea-36f5f480af61 Tue, 03 Jan 2012 18:19:00 GMT (1.7 km at 42:36 min/km, 580 calories burned) better than tuesday, but after doing a little honest fly i was finished. http://www.workoutdump.com/user/paul1687?ws=f117adae-5447-4b5e-a880-3d7c97945d70 Thu, 29 Dec 2011 10:55:00 GMT (2.1 km at 42:54 min/km, 722 calories burned) It was long course. I was extremely slow. Quite difficult mentally actually. http://www.workoutdump.com/user/paul1687?ws=74940bbc-4941-4bf7-83d5-2834bbb913c5 Tue, 27 Dec 2011 10:25:00 GMT (2.0 km at 52:18 min/km, 847 calories burned) swam on tuesday as well. Twice in one week for the first time in a while. http://www.workoutdump.com/user/paul1687?ws=8cd4dabe-7139-4b98-aa9d-4f690b7c8b26 Thu, 22 Dec 2011 16:16:00 GMT ( at , 808 calories burned) Im/Free Set. Very tired doing these long sets. http://www.workoutdump.com/user/paul1687?ws=7ea95643-79af-4971-866a-280ac5a7e2a4 Tue, 22 Nov 2011 20:18:00 GMT (2.8 km at 37:21 min/km, 847 calories burned) Hard set with a little fly. http://www.workoutdump.com/user/paul1687?ws=7c509ffd-afec-4e8a-b7ce-c9dd44a54927 Mon, 21 Nov 2011 20:17:00 GMT ( at ) Goalie, not that aerobic tonite, but i moved. http://www.workoutdump.com/user/paul1687?ws=39a8ec76-d085-4c02-8533-cf3309e631f9 Thu, 17 Nov 2011 20:16:00 GMT (2.8 km at 35:38 min/km, 808 calories burned) 233 200 hard http://www.workoutdump.com/user/paul1687?ws=ec0e6f31-9488-473c-a538-080c655ce41a Mon, 14 Nov 2011 19:01:00 GMT (2.4 km at 36:52 min/km, 819 calories burned) this was actually wednesdays workout http://www.workoutdump.com/user/paul1687?ws=a2946381-e722-4987-a58a-7fbe944cc51c Fri, 11 Nov 2011 00:03:00 GMT (1.5 km at 39:41 min/km, 482 calories burned) snuck one in http://www.workoutdump.com/user/paul1687?ws=75d68f58-6a71-400e-9ed8-089292537272 Wed, 09 Nov 2011 18:02:00 GMT (2.65 km at 36:26 min/km, 782 calories burned) meters, swam a lot of free and backstroke and im on intervals 120 meter 100's pace or just over. http://www.workoutdump.com/user/paul1687?ws=e43ed572-071d-417f-baf7-40dfc1ad5d1a Mon, 07 Nov 2011 18:38:00 GMT (2.4 km at 38:13 min/km, 743 calories burned) Much stronger on third workout this week. http://www.workoutdump.com/user/paul1687?ws=e067036d-fc11-4243-b65e-58be3aecf1e7 Fri, 04 Nov 2011 18:47:00 GMT (2.4 km at 36:52 min/km, 716 calories burned) dont remember the specifics. Oh yeah, I swam faster. http://www.workoutdump.com/user/paul1687?ws=b4b7ccba-f7ba-499d-b034-3aa35de6caa2 Wed, 02 Nov 2011 18:46:00 GMT (1.4 km at 51:43 min/km, 586 calories burned) just got in to make it in. http://www.workoutdump.com/user/paul1687?ws=08f567a4-5c12-4905-87fd-19c0234effb4 Tue, 01 Nov 2011 18:39:00 GMT (2.2 km at 36:34 min/km, 651 calories burned) long course. http://www.workoutdump.com/user/paul1687?ws=a865d4ee-f4b0-41ed-b267-da4377f0beb6 Fri, 28 Oct 2011 18:51:00 GMT ( at ) Hockey http://www.workoutdump.com/user/paul1687?ws=daa4199b-0f6a-4bfd-98ea-133a3bb9b985 Thu, 27 Oct 2011 20:50:00 GMT (2.1 km at 36:47 min/km, 625 calories burned) Is this all I did with the 1000? http://www.workoutdump.com/user/paul1687?ws=01f3b7fd-3c8e-439f-986d-e52217ce5a26 Tue, 25 Oct 2011 18:49:00 GMT (2.1 km at 40:37 min/km, 690 calories burned) lots of backstroke and free kick, short stuff, survived it. http://www.workoutdump.com/user/paul1687?ws=bc0feb23-a285-4c8c-9dd6-c9d96bcdf63e Fri, 21 Oct 2011 15:04:00 GMT (2.9 km at 30:31 min/km, 716 calories burned) crushed a long set. look out for achilles pushoffs hurt, work on calf strength. http://www.workoutdump.com/user/paul1687?ws=0427706a-1434-47a7-893a-323bbf6ec788 Wed, 19 Oct 2011 18:23:00 GMT (2.1 km at 36:47 min/km, 625 calories burned) tough swim, 2 suits seemed to drag me down, felt okay strong, but no speed or kick. http://www.workoutdump.com/user/paul1687?ws=e3839cc3-6885-4438-840b-cc9a95b87809 Mon, 17 Oct 2011 18:47:00 GMT (2.4 km at 43:35 min/km, 847 calories burned) lots of backstroke kick drill, so i took a lot of time to do only 2400. need to work on ankle flex. http://www.workoutdump.com/user/paul1687?ws=19c91519-0cb1-4e6f-8394-9a665a4c6e87 Wed, 12 Oct 2011 19:04:00 GMT (2.05 km at 40:02 min/km, 669 calories burned) http://www.workoutdump.com/user/paul1687?ws=ef2476b5-4221-42c6-9c2b-2c248530dace Wed, 05 Oct 2011 18:41:00 GMT (2.55 km at 35:58 min/km, 748 calories burned) http://www.workoutdump.com/user/paul1687?ws=20b8e9e3-fbdb-44c2-85c1-dfa228d2ebb8 Mon, 03 Oct 2011 18:40:00 GMT (1.6 km at 54:18 min/km, 714 calories burned) long course. http://www.workoutdump.com/user/paul1687?ws=b9951dcb-c669-4e9d-97bb-72a325a3e5fb Sun, 29 May 2011 15:41:00 GMT (1.3 km at 53:13 min/km, 569 calories burned) long course http://www.workoutdump.com/user/paul1687?ws=f331405c-c640-4f2f-ab4d-9a9bea1c3d8a Fri, 27 May 2011 18:40:00 GMT (1.5 km at 46:08 min/km, 569 calories burned) 3rd workout this week, long course, sore. http://www.workoutdump.com/user/paul1687?ws=d6f4e518-82a1-41f7-8bb1-fad9109d13e6 Fri, 20 May 2011 18:18:00 GMT (1.5 km at 42:54 min/km, 529 calories burned) stronger but slower http://www.workoutdump.com/user/paul1687?ws=551a06f1-3daf-488d-bc14-8af9884366b8 Wed, 18 May 2011 18:46:00 GMT (1.8 km at 49:10 min/km, 727 calories burned) short course felt nice, but i felt sore http://www.workoutdump.com/user/paul1687?ws=a3d1b34d-7dd1-4c29-9d62-187160bc79c4 Mon, 16 May 2011 08:45:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=acc693e5-ce26-40c6-a50d-6c5f4e72f490 Sun, 15 May 2011 18:55:00 GMT (1.800 km at 49:10 min/km, 727 calories burned) http://www.workoutdump.com/user/paul1687?ws=19de7495-b754-41b5-8cb0-fbc2db38fcdc Thu, 12 May 2011 00:50:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=da806809-1987-47b1-a3bd-9c79ddf0a378 Mon, 09 May 2011 16:20:00 GMT (1.7 km at 47:20 min/km, 661 calories burned) http://www.workoutdump.com/user/paul1687?ws=c643ddeb-f0f9-4cdd-a7f7-46f3e2e988a2 Wed, 04 May 2011 18:48:00 GMT (1.2 km at 50:57 min/km, 502 calories burned) long course workout http://www.workoutdump.com/user/paul1687?ws=e114b3b8-b58a-44c3-b59d-1e6190ffa340 Mon, 02 May 2011 18:54:00 GMT (7.25 mi at 3:02 min/mi, 665 calories burned) http://www.workoutdump.com/user/paul1687?ws=05c81dfb-c0c3-44be-847c-bc96cab25c5a Sun, 01 May 2011 13:53:00 GMT (2.1 km at 47:30 min/km, 820 calories burned) good long course swim http://www.workoutdump.com/user/paul1687?ws=5bd37d4f-c6f5-4d54-b919-a242c1844c9d Wed, 27 Apr 2011 18:17:00 GMT (5 mi at 40:00 min/mi, 945 calories burned) hike up johns rock and cat gap trail http://www.workoutdump.com/user/paul1687?ws=33f3c813-9065-4101-8d68-d2ff18cd1df6 Sat, 23 Apr 2011 17:39:00 GMT (5 mi at 22:00 min/mi, 686 calories burned) walk to unc-asheville knee hurting http://www.workoutdump.com/user/paul1687?ws=5cbfc15e-f43e-4889-9ad5-26486d1b51ef Fri, 22 Apr 2011 20:38:00 GMT (2.0 mi at 10:37 min/mi, 321 calories burned) a little bit extra to let my body know it was expected, http://www.workoutdump.com/user/paul1687?ws=28b9f356-1106-4a5b-ae4c-b149278afe03 Tue, 19 Apr 2011 12:07:00 GMT (1.8 km at 46:29 min/km, 688 calories burned) long course http://www.workoutdump.com/user/paul1687?ws=db830819-26b0-4543-b922-4b9eced3d988 Mon, 18 Apr 2011 18:06:00 GMT (1.25 mi at 11:11 min/mi, 264 calories burned) just wanted to see how the injury to the knee i received 10 days ago reacted to the surface. i felt my cold, i felt the knee, but did get in a run http://www.workoutdump.com/user/paul1687?ws=dc8c74aa-6ef0-4d8f-bcd7-73f6effd5d9c Mon, 11 Apr 2011 09:25:00 GMT (2.1 mi at 18:05 min/mi, 273 calories burned) http://www.workoutdump.com/user/paul1687?ws=b1e78930-2854-4b45-b416-529e00b8dd92 Sat, 09 Apr 2011 12:25:00 GMT (7.85 mi at 2:48 min/mi, 665 calories burned) http://www.workoutdump.com/user/paul1687?ws=cfdb2937-e52c-4802-939f-28c0daaed314 Mon, 04 Apr 2011 21:28:00 GMT (7.05 mi at 2:58 min/mi, 635 calories burned) injuired trying to run, when? friday, hurt knee, saturday felt okay, have not tried a real run yet. http://www.workoutdump.com/user/paul1687?ws=9228b48a-5335-4639-b783-9c3e8e5c7c87 Sat, 02 Apr 2011 20:29:00 GMT (1.2 km at 40:14 min/km, 397 calories burned) long course http://www.workoutdump.com/user/paul1687?ws=650aaca8-bec5-4b87-af6b-bbe8cc15c707 Tue, 29 Mar 2011 18:27:00 GMT (3 mi at 10:46 min/mi, 611 calories burned) 2105 for 2 miles, just wanted to keep running to 3 miles. ran a couple warmup laps watching the swimming as well. http://www.workoutdump.com/user/paul1687?ws=b038768c-477a-4b60-b4bb-adc12d6b239c Sun, 27 Mar 2011 20:21:00 GMT (2.5 mi at 10:19 min/mi, 487 calories burned) 1011, 2039 and a little help from a pacer to finish strong. http://www.workoutdump.com/user/paul1687?ws=70382986-39b9-4e80-8fdb-6932c36ea8d2 Thu, 24 Mar 2011 09:52:00 GMT (1.25 km at 38:37 min/km, 397 calories burned) back in the water. http://www.workoutdump.com/user/paul1687?ws=3a51dce6-d156-4cc9-8043-1d5c1f40e7a6 Wed, 23 Mar 2011 18:53:00 GMT (2.25 mi at 10:31 min/mi, 448 calories burned) 20.49 2 mile, had to rest and walk, but wanted to do a little bit more. http://www.workoutdump.com/user/paul1687?ws=f3b29070-9f08-4a78-bcc1-3089c9307399 Tue, 22 Mar 2011 09:26:00 GMT (2.0 mi at 10:24 min/mi, 393 calories burned) ran a 956, and then 15 10, so i was getting tired didnt quite finish had to break and finish, the 956 was a nice surproise though http://www.workoutdump.com/user/paul1687?ws=a9d069ac-2995-4910-ad10-5df1dc0a3873 Sun, 20 Mar 2011 18:46:00 GMT (2.3 mi at 21:44 min/mi, 311 calories burned) around lake russell http://www.workoutdump.com/user/paul1687?ws=d5fdee04-8bf7-4afc-ad20-483d1f0bbfa8 Sat, 19 Mar 2011 21:48:00 GMT (1.6 mi at 11:15 min/mi, 340 calories burned) http://www.workoutdump.com/user/paul1687?ws=fee9f62e-0800-41c4-b426-5fbc5b6600c3 Fri, 18 Mar 2011 13:29:00 GMT (6.6 mi at 3:10 min/mi, 476 calories burned) http://www.workoutdump.com/user/paul1687?ws=b0c52b1d-66db-4c2c-af9c-b55e2a71f779 Thu, 17 Mar 2011 01:28:00 GMT (3.35 mi at 11:44 min/mi, 669 calories burned) Ran in the neighborhood, went out pretty well, around 11 minute pace first time thru. Time counts walking time. http://www.workoutdump.com/user/paul1687?ws=982653f2-2bc6-460b-84c6-2328f712f212 Sun, 13 Mar 2011 14:33:00 GMT (1.4 mi at 10:42 min/mi, 283 calories burned) Tired after yesterday, and it was hot up there in the Verona gym, so didnt feel like running after 15 minutes, did floor work and base lifts though. Arms slowly getting stronger. http://www.workoutdump.com/user/paul1687?ws=1d4c92ca-7c8d-4e65-ae37-7feec0c1012d Thu, 10 Mar 2011 14:04:00 GMT (2.8 mi at 11:47 min/mi, 561 calories burned) tired on the verona treadmill, still ran a ways though. http://www.workoutdump.com/user/paul1687?ws=9c149687-74fc-44b0-b101-15300838b2e6 Wed, 09 Mar 2011 14:18:00 GMT (7 mi at 22:13 min/mi, 970 calories burned) walk around verona. http://www.workoutdump.com/user/paul1687?ws=4c06a6e9-4937-47e8-af66-094d5fa256e6 Sun, 06 Mar 2011 09:43:00 GMT (3.125 mi at 11:34 min/mi, 615 calories burned) treadmill, first 15-18 minutes uphill, verona http://www.workoutdump.com/user/paul1687?ws=50dfee15-380c-4f83-8705-d36ad46ce57c Sat, 05 Mar 2011 10:51:00 GMT (2.75 mi at 11:38 min/mi, 544 calories burned) gym in verona http://www.workoutdump.com/user/paul1687?ws=f20dbded-1b07-4952-aadd-499fa386c37f Wed, 02 Mar 2011 11:56:00 GMT (2.7 mi at 11:28 min/mi, 586 calories burned) Yes, it is 4am, but not in Verona, Italy http://www.workoutdump.com/user/paul1687?ws=527e4079-605d-4890-acb0-52c5c4f36d7f Mon, 28 Feb 2011 04:27:00 GMT (2.3 mi at 11:44 min/mi, 459 calories burned) Residence All Adege gym http://www.workoutdump.com/user/paul1687?ws=c74a798b-8b08-4134-80b1-0741026c58f6 Tue, 22 Feb 2011 16:45:00 GMT (4 mi at 20:00 min/mi, 499 calories burned) http://www.workoutdump.com/user/paul1687?ws=c98e4f1d-e1c2-46ed-b199-e866d2b990d3 Sun, 20 Feb 2011 16:45:00 GMT (2 mi at 11:06 min/mi, 420 calories burned) very tired in the legs today http://www.workoutdump.com/user/paul1687?ws=55bb5951-c417-48b9-a9db-ead8cba2277b Tue, 15 Feb 2011 10:48:00 GMT (1.7 km at 39:45 min/km, 555 calories burned) http://www.workoutdump.com/user/paul1687?ws=cfdfedae-25cc-447b-b179-caf95a6545d1 Mon, 14 Feb 2011 18:48:00 GMT (3.125 mi at 10:35 min/mi, 625 calories burned) athens academy 5k best time. http://www.workoutdump.com/user/paul1687?ws=0ce93870-ba10-42bc-9e9f-0ce26c14ee9a Sat, 12 Feb 2011 12:21:00 GMT (1.6 km at 44:15 min/km, 582 calories burned) http://www.workoutdump.com/user/paul1687?ws=6115e68b-0ca0-4e8a-9528-a1ccb944ffa0 Thu, 10 Feb 2011 19:15:00 GMT (2.5 mi at 10:05 min/mi, 477 calories burned) I ran the first 0.5 in 500 and said, lets keep it up, then a 507, then surprised myself with 502 and a 513. Stronger we will see on saturday, but i was happy to see the speed (relative speed, of course) http://www.workoutdump.com/user/paul1687?ws=2775671b-e337-493d-b4f7-875f87d93da1 Tue, 08 Feb 2011 10:29:00 GMT (2.3 km at 33:35 min/km, 635 calories burned) slow, but good tough swim. http://www.workoutdump.com/user/paul1687?ws=ecddbf83-4ea1-48d7-b58c-6bde36d25fb9 Mon, 07 Feb 2011 18:59:00 GMT (3.35 mi at 12:00 min/mi, 608 calories burned) lungs made me slow, http://www.workoutdump.com/user/paul1687?ws=40120a19-f4f4-4ea4-8078-da298b5ef7f3 Sun, 06 Feb 2011 13:53:00 GMT (3.0 mi at 11:01 min/mi, 625 calories burned) broken, slow, but really wanted to get to 3 and did. http://www.workoutdump.com/user/paul1687?ws=7f793aa6-9d73-4c10-8c29-b9f63dd44313 Fri, 04 Feb 2011 12:51:00 GMT (1.9 km at 33:52 min/km, 529 calories burned) http://www.workoutdump.com/user/paul1687?ws=4f21ca39-f83e-400a-801a-681a572282bf Wed, 02 Feb 2011 23:22:00 GMT (2 mi at 10:07 min/mi, 383 calories burned) had a tweak in left calf or would have done more, crowded, broken by 0.625's. http://www.workoutdump.com/user/paul1687?ws=ae168641-70fa-4aca-8eba-271845b8c3d3 Tue, 01 Feb 2011 18:40:00 GMT (3 mi at 12:39 min/mi, 574 calories burned) outside, 2.8 actually, or less, but i hit all the hills, had trouble with breath, generally slow, but did okay on hills. http://www.workoutdump.com/user/paul1687?ws=2e608d6c-9150-4ec4-afb5-5261c4996f1f Sat, 29 Jan 2011 16:03:00 GMT (3 mi at 10:49 min/mi, 614 calories burned) broken, of course, into miles. lots of kids on the track, i was grumpy about it, also of course, but i think it actually helped pass the last mile, which was also under 11, now i have to put it together and lose weight. http://www.workoutdump.com/user/paul1687?ws=4ddc9e64-3b88-407c-9136-10eaed4654f6 Thu, 27 Jan 2011 09:57:00 GMT (2.5 mi at 10:15 min/mi, 484 calories burned) broken, really hurt after runs sunday and swim yesterday. http://www.workoutdump.com/user/paul1687?ws=ecbb8f79-884e-4a7d-989c-6ef59f1f02b5 Tue, 25 Jan 2011 10:01:00 GMT (2.4 km at 36:52 min/km, 727 calories burned) claire gave me a tough workout tonite and i swam it the best i could. http://www.workoutdump.com/user/paul1687?ws=cccc4c58-1bce-44f8-a0a9-7f9e8a2a7306 Mon, 24 Jan 2011 18:01:00 GMT (1.6 mi at 11:15 min/mi, 340 calories burned) just sluggish, couldn't run long, uphill on treadmill, disappointing. http://www.workoutdump.com/user/paul1687?ws=085d68b8-c78c-4c4c-b0b4-886c4082343e Sun, 23 Jan 2011 18:15:00 GMT (2.5 mi at 11:02 min/mi, 521 calories burned) started out at a decent pace, but lack of sleep made the run tail off a bit at the end. would have liked to go a bit further. http://www.workoutdump.com/user/paul1687?ws=9778651e-0e3b-4832-b510-603902e95c63 Thu, 20 Jan 2011 12:44:00 GMT (1.3 km at 40:51 min/km, 436 calories burned) http://www.workoutdump.com/user/paul1687?ws=d936aa60-6dbc-4002-9ba5-53855505c991 Wed, 19 Jan 2011 18:58:00 GMT (2.625 mi at 10:56 min/mi, 542 calories burned) ran a very steady pace throughout. http://www.workoutdump.com/user/paul1687?ws=0b270e6e-92bc-4ce8-b906-92898fe11cdc Mon, 17 Jan 2011 17:45:00 GMT (1.5 mi at 11:00 min/mi, 311 calories burned) http://www.workoutdump.com/user/paul1687?ws=eac59389-cca7-449f-a2fb-91d5b5acdaa1 Sat, 15 Jan 2011 12:41:00 GMT (1.2 km at 33:31 min/km, 330 calories burned) http://www.workoutdump.com/user/paul1687?ws=4c911767-652b-4f6b-96c7-c94fd7ccda50 Fri, 14 Jan 2011 18:26:00 GMT (6.95 mi at 3:01 min/mi, 635 calories burned) http://www.workoutdump.com/user/paul1687?ws=7af32a22-512c-44ba-b778-fa59520eb6cc Fri, 14 Jan 2011 10:25:00 GMT (2.76 mi at 11:35 min/mi, 544 calories burned) ran uphill on jm treadmill http://www.workoutdump.com/user/paul1687?ws=ea6f9880-978f-404a-91dc-d5b15099c57b Sun, 09 Jan 2011 14:53:00 GMT (2.5 mi at 11:22 min/mi, 523 calories burned) went 17 laps straight despite being sore and tired http://www.workoutdump.com/user/paul1687?ws=04b18f13-e40e-4646-94a2-127fa5bc931d Fri, 07 Jan 2011 13:00:00 GMT (2.25 mi at 12:00 min/mi, 397 calories burned) treadmill plus weights and stretching http://www.workoutdump.com/user/paul1687?ws=6d0c4ca0-8298-4bdd-844a-ab49308716ee Wed, 05 Jan 2011 21:01:00 GMT (7.05 mi at 3:07 min/mi, 648 calories burned) dig a bike at home http://www.workoutdump.com/user/paul1687?ws=460a2393-e5ae-4853-9d2e-bbe83cd474b9 Mon, 03 Jan 2011 15:02:00 GMT ( at ) street hockey goalie http://www.workoutdump.com/user/paul1687?ws=0d399093-05ae-471d-b9c8-8372e2b620d5 Sun, 02 Jan 2011 18:28:00 GMT (2.6 mi at 11:32 min/mi, 497 calories burned) treadmill at club http://www.workoutdump.com/user/paul1687?ws=9a5a6969-4523-4ed7-8eb9-aa4a10c065ea Sat, 01 Jan 2011 19:27:00 GMT (9.95 mi at 3:00 min/mi, 883 calories burned) http://www.workoutdump.com/user/paul1687?ws=2b5742a0-005a-4f47-9b22-7f03688238f8 Thu, 30 Dec 2010 18:33:00 GMT (10 mi at 3:06 min/mi, 913 calories burned) http://www.workoutdump.com/user/paul1687?ws=0f667c27-ec99-4ad4-b7eb-0c081291fe25 Sun, 26 Dec 2010 13:12:00 GMT (1.4 km at 51:43 min/km, 580 calories burned) swam lc with masters http://www.workoutdump.com/user/paul1687?ws=dde88d48-3f24-41c3-88c9-a1f3188617e6 Fri, 24 Dec 2010 13:54:00 GMT ( at , 552 calories burned) general lift after run workout. http://www.workoutdump.com/user/paul1687?ws=a6659c0c-abeb-4c79-a0af-98c206adf3cc Thu, 23 Dec 2010 17:54:00 GMT (2.5 mi at 10:48 min/mi, 497 calories burned) not bad considering i walked 1 lap. http://www.workoutdump.com/user/paul1687?ws=1523fbe0-a15e-4dc3-a075-562feaa5ad27 Wed, 22 Dec 2010 18:52:00 GMT (2 mi at 11:30 min/mi, 381 calories burned) plus walking and weights at The Hotel http://www.workoutdump.com/user/paul1687?ws=1fe3f415-8819-458f-867d-6c2cbfafa945 Sun, 19 Dec 2010 10:50:00 GMT (1.25 mi at 10:28 min/mi, 240 calories burned) if i want to train, i have to sleep more than 5 hours a nite. running felt okay, just no go. http://www.workoutdump.com/user/paul1687?ws=33ccdcd2-94e8-4018-a72a-1ff95c60423b Tue, 14 Dec 2010 09:36:00 GMT (1.1 km at 49:44 min/km, 438 calories burned) everything felt kind of odd being back in the pool, http://www.workoutdump.com/user/paul1687?ws=cf98486a-0401-4aba-b691-4db3e0cce306 Fri, 10 Dec 2010 18:08:00 GMT (3 mi at 11:11 min/mi, 618 calories burned) tired, late, legs tired. http://www.workoutdump.com/user/paul1687?ws=867f68ef-9825-41ab-9103-fe9233e1de37 Thu, 09 Dec 2010 21:38:00 GMT (3 mi at 11:39 min/mi, 579 calories burned) what, why so slow, well if i was going to do 3 miles i was going to finish, tired still, sleep. http://www.workoutdump.com/user/paul1687?ws=f4330b4b-6fd3-46ab-8cea-b9be6cbf36c8 Tue, 07 Dec 2010 10:16:00 GMT ( at ) street hockey goal, lots of fresh air, not much aerobic. work on shoulder. http://www.workoutdump.com/user/paul1687?ws=b8163a15-8106-43e4-b5a1-86301b6a5c8c Sun, 05 Dec 2010 23:54:00 GMT (1.5 mi at 10:29 min/mi, 289 calories burned) tired, tired, tired http://www.workoutdump.com/user/paul1687?ws=deec8267-99b9-4d54-8656-367d684a4e77 Sat, 04 Dec 2010 17:56:00 GMT (3 mi at 11:28 min/mi, 634 calories burned) 2115, then had to run walk, not much sleep last nite, for obvious reasons. http://www.workoutdump.com/user/paul1687?ws=806fb6ab-f72a-4c7b-bb0c-12419e9bb20a Wed, 01 Dec 2010 11:14:00 GMT (2.0 mi at 20:00 min/mi, 243 calories burned) http://www.workoutdump.com/user/paul1687?ws=68baf0fd-c5a1-402a-8d65-19eab593bab1 Thu, 25 Nov 2010 19:41:00 GMT (2.625 mi at 10:52 min/mi, 525 calories burned) decent shakedown run with tired thighs, pace fell off only at the end of the run. http://www.workoutdump.com/user/paul1687?ws=3a5e3fc6-def8-4712-afda-c81852c2810c Wed, 24 Nov 2010 13:49:00 GMT (7 mi at 34:34 min/mi, 1114 calories burned) Up 2100' to Rabun Bald, 2nd highest point in ga, and steepest to walk i think. http://www.workoutdump.com/user/paul1687?ws=daf27989-0f04-424d-9638-93b17e530448 Mon, 22 Nov 2010 20:36:00 GMT (3 mi at 10:56 min/mi, 597 calories burned) Hey, after the first was pedestrian at 1102, i managed to neg split, 1100 and 1048! http://www.workoutdump.com/user/paul1687?ws=f58d9194-fdcc-4ecf-9974-e55c3d472f34 Mon, 08 Nov 2010 10:12:00 GMT (2 mi at 10:30 min/mi, 382 calories burned) tired, wanted to go 3. http://www.workoutdump.com/user/paul1687?ws=378d5335-74e6-4e61-8f98-dd0525dd3fd6 Sun, 31 Oct 2010 11:00:00 GMT (1.5 mi at 10:14 min/mi, 279 calories burned) had to go time at swim meet, would like to try again sunday http://www.workoutdump.com/user/paul1687?ws=fd21ef01-f1bc-4bc9-b632-ad22deccc7f8 Fri, 29 Oct 2010 16:15:00 GMT (13.1 mi at 13:35 min/mi, 2593 calories burned) http://www.workoutdump.com/user/paul1687?ws=12efe075-becc-4ff7-9c29-2ffa959c89d8 Sun, 24 Oct 2010 22:21:00 GMT (1.875 mi at 11:11 min/mi, 382 calories burned) 20 minute run with bursts of 20 seconds. http://www.workoutdump.com/user/paul1687?ws=5f128057-3cfd-484e-aa4a-81e46e5a91ad Tue, 19 Oct 2010 09:09:00 GMT (1.5 mi at 11:20 min/mi, 309 calories burned) still felt tired, but had to get a run in. http://www.workoutdump.com/user/paul1687?ws=92a0022b-53b7-43c4-bd12-bf5872ec592e Wed, 13 Oct 2010 11:37:00 GMT (9.9 mi at 14:32 min/mi, 2097 calories burned) did the group run this morning, felt okay to about 9 miles. http://www.workoutdump.com/user/paul1687?ws=339db270-5514-4136-8b75-ab30203759fa Sat, 09 Oct 2010 10:11:00 GMT (3.25 mi at 11:05 min/mi, 657 calories burned) broken into 2 18:2 shifts as per directions, lungs okay http://www.workoutdump.com/user/paul1687?ws=39908417-26cf-454c-a1a7-056f879c75c5 Thu, 07 Oct 2010 11:37:00 GMT (10.1 mi at 13:45 min/mi, 2028 calories burned) I ran all 4 hills on the half marathon course, the first 8 was the usual futile try, the last 2 wheez city. http://www.workoutdump.com/user/paul1687?ws=ec0837ad-8d55-4eb0-ba37-7ff1ae91f443 Sun, 03 Oct 2010 11:30:00 GMT (2.4 mi at 11:39 min/mi, 459 calories burned) Ran 5;1 Monday boot camp run on treadmill. Legs were tight and running 5:1 was tough, but not too tough, did some uphill running too. http://www.workoutdump.com/user/paul1687?ws=a32c806e-0d38-46e6-ab4c-fad5a41fee4b Tue, 28 Sep 2010 00:05:00 GMT (5 km at 11:35 min/km, 591 calories burned) Run for the dogs 5k, felt sluggish, but ran the whole thing. Legs are dead http://www.workoutdump.com/user/paul1687?ws=47533878-fafb-4e41-a29e-c6f71bfc39ac Sat, 25 Sep 2010 10:04:00 GMT (3.5 mi at 12:54 min/mi, 663 calories burned) run walk at ramser, legs still dead http://www.workoutdump.com/user/paul1687?ws=89d23bbc-4b00-44b5-9f3f-383b84b29fbb Wed, 22 Sep 2010 11:53:00 GMT (2 mi at 17:30 min/mi, 244 calories burned) http://www.workoutdump.com/user/paul1687?ws=35772cd3-4992-47ab-8ad6-e2969ab861bb Mon, 20 Sep 2010 20:53:00 GMT (8 mi at 14:45 min/mi, 1732 calories burned) I ran more slowly today, but probably covered the 8 miles a little better than i did last week. http://www.workoutdump.com/user/paul1687?ws=3a2b7d86-c140-4f3e-881c-c392cd9994dd Sat, 18 Sep 2010 21:52:00 GMT (2.75 mi at 11:15 min/mi, 568 calories burned) 15, 2 x 2 at ramsey, tired http://www.workoutdump.com/user/paul1687?ws=29844be2-a912-4249-9f1d-65604a75f713 Thu, 16 Sep 2010 10:43:00 GMT (2.5 mi at 12:00 min/mi, 435 calories burned) 5:1 run walk ratio in time, hurt after not to long. if i am not going to fail i am going to have to do off track training better. http://www.workoutdump.com/user/paul1687?ws=3b6a02a8-0105-4d52-b928-7d002f41d04a Mon, 13 Sep 2010 14:30:00 GMT (8.5 mi at 13:02 min/mi, 1608 calories burned) epic fail, much walking, got off route and not sure of distance, unfun. http://www.workoutdump.com/user/paul1687?ws=ab8c6d0e-04a3-4554-b515-4d5838666c21 Sat, 11 Sep 2010 10:34:00 GMT (2.5 mi at 12:00 min/mi, 435 calories burned) I dont do particularly well on consecutive runs, tired sore hamstring around ramser tonite http://www.workoutdump.com/user/paul1687?ws=04638133-f656-4c17-8d40-0b337c19a7cf Wed, 08 Sep 2010 22:43:00 GMT (5 km at 13:05 min/km, 590 calories burned) run/walk for 40 minutes treadmill http://www.workoutdump.com/user/paul1687?ws=fc85bb6a-5ed4-4e20-a8ed-d001103e52cc Tue, 07 Sep 2010 22:15:00 GMT (5 mi at 13:24 min/mi, 986 calories burned) around Specs track - tired legs http://www.workoutdump.com/user/paul1687?ws=3d35dcd6-eec4-4290-8ab9-335856e67654 Mon, 06 Sep 2010 01:21:00 GMT (4.0 mi at 11:01 min/mi, 811 calories burned) 2112 at the 2 mile 3212 i believe at the 3 mile, very tired but pleased by the run. http://www.workoutdump.com/user/paul1687?ws=254c263b-e8e9-4fb8-8800-82a6aa3cc455 Wed, 01 Sep 2010 15:39:00 GMT (3.25 mi at 12:21 min/mi, 591 calories burned) easy jog, run/walk at ramsey http://www.workoutdump.com/user/paul1687?ws=a424bb6f-6d23-4b4c-aa0b-847f8dd6ec09 Mon, 30 Aug 2010 11:06:00 GMT (7.0 mi at 13:00 min/mi, 1339 calories burned) run walk at uga track outdoors http://www.workoutdump.com/user/paul1687?ws=5234ff67-30a1-42ad-883a-588074778f63 Sat, 28 Aug 2010 20:19:00 GMT (2 mi at 9:46 min/mi, 401 calories burned) Broken of course: 3:1, hurt the bottom of my calf a bit on the 4th one, hoped i had dodged that bullet, but alas. http://www.workoutdump.com/user/paul1687?ws=25f387be-0727-4417-bdad-8b9467caee23 Mon, 23 Aug 2010 09:25:00 GMT (6 mi at 14:39 min/mi, 1313 calories burned) six freaking miles, a lot of run/walk on the track at uga, did it though, http://www.workoutdump.com/user/paul1687?ws=051884b7-0f0e-42b4-97f4-5229705de2a1 Sat, 21 Aug 2010 19:48:00 GMT (1.1 km at 49:44 min/km, 443 calories burned) http://www.workoutdump.com/user/paul1687?ws=1ae4c1a2-dd3e-4389-b6f9-182d99a57194 Fri, 20 Aug 2010 10:47:00 GMT (7.55 mi at 3:18 min/mi, 559 calories burned) http://www.workoutdump.com/user/paul1687?ws=c0a9fe13-ecf8-4554-815b-6ddd1406f677 Thu, 19 Aug 2010 10:46:00 GMT (3.5 mi at 10:56 min/mi, 714 calories burned) Worried about my calf-achilles on my right leg, it was okay when i got running, but in addition to stretching i must work on my calf strengthening exercises as well. going to moderate the running plan and do cross training this week, need a little rest. http://www.workoutdump.com/user/paul1687?ws=21ada2d2-f4a0-4ba5-ad1c-18ff4c596860 Wed, 18 Aug 2010 12:43:00 GMT (4.6 mi at 14:20 min/mi, 976 calories burned) Yes, rather slow for running wasn't it, i really crashed and had a hard time finishing all the hills http://www.workoutdump.com/user/paul1687?ws=be0774cb-311c-45b8-a7de-dabafd7220d9 Sun, 15 Aug 2010 09:19:00 GMT (2.625 mi at 11:25 min/mi, 554 calories burned) key was 3 x 0.75 miles 736, 748, 805 separated by 1 lap walks. sore, but not horrible. http://www.workoutdump.com/user/paul1687?ws=7e853125-8828-4b07-8c02-bb37c45dbf44 Thu, 12 Aug 2010 13:09:00 GMT (3.01 mi at 11:40 min/mi, 585 calories burned) had a little trouble with the last half mile, breath again. http://www.workoutdump.com/user/paul1687?ws=0b6ea58a-a368-4867-b507-e01f5ff985e9 Tue, 10 Aug 2010 23:43:00 GMT (2 mi at 10:30 min/mi, 388 calories burned) did the 1:1 run/walks on just over 8min pace and then added a sub 5 1/2 mile. http://www.workoutdump.com/user/paul1687?ws=77b9165d-cfbf-4053-ac54-131b347e86ba Mon, 09 Aug 2010 12:21:00 GMT (3.0 mi at 12:00 min/mi, 532 calories burned) this was a badly failed longer run on the outdoor track at uga. sleep, nutrition, sleep, sadly lacking. I am failing the long runs worse every week. next weekend i might do the 5 miler by running around the golf course saturday pm or sunday am?? http://www.workoutdump.com/user/paul1687?ws=11606e37-cad7-46a2-8ebd-258331618751 Sat, 07 Aug 2010 14:54:00 GMT (9.55 mi at 3:08 min/mi, 887 calories burned) http://www.workoutdump.com/user/paul1687?ws=9c784af9-8d73-4c45-9aa1-56ea4618d034 Thu, 05 Aug 2010 18:31:00 GMT (2.7 mi at 11:28 min/mi, 573 calories burned) 30 minutes on the treadmill http://www.workoutdump.com/user/paul1687?ws=594d7e39-afec-424c-ac02-017f0971a2ca Wed, 04 Aug 2010 21:44:00 GMT (2.54 mi at 11:48 min/mi, 499 calories burned) 30 minute easy jog was the workout, i have to get used to running that long and a lot further. http://www.workoutdump.com/user/paul1687?ws=263dcb43-b85e-4842-88df-f8f991c0e563 Mon, 02 Aug 2010 10:56:00 GMT (4.8 mi at 13:34 min/mi, 964 calories burned) hot, humid and hilly is no way to go thru a run son. had breath trouble last couple of miles too. http://www.workoutdump.com/user/paul1687?ws=38811741-cdff-4bed-9aed-8fe623126bde Sat, 31 Jul 2010 16:46:00 GMT (3.0 mi at 11:39 min/mi, 582 calories burned) Fell apart in the last mile completely. tired, need sleep. http://www.workoutdump.com/user/paul1687?ws=f5bab471-73b7-4143-91c8-fa0341c229e0 Thu, 29 Jul 2010 11:47:00 GMT (1.5 km at 43:59 min/km, 530 calories burned) I needed a cross training workout today http://www.workoutdump.com/user/paul1687?ws=607d71c5-d7cb-4b82-907a-59d9122c9cf2 Wed, 28 Jul 2010 17:27:00 GMT (2 mi at 12:00 min/mi, 355 calories burned) 3:1 run/walk at ramsey as per training. 920-930 pace, good, very sore. http://www.workoutdump.com/user/paul1687?ws=01f726ef-f596-450d-bfbb-b382733aae8c Mon, 26 Jul 2010 11:59:00 GMT (4 mi at 11:23 min/mi, 831 calories burned) 21:40 2 mile did not feel too bad. Not sure about times after that, but ran until 40 minutes. A long run, http://www.workoutdump.com/user/paul1687?ws=cf6d6499-ad7b-4824-b512-333901f0e807 Sat, 24 Jul 2010 16:56:00 GMT (3.03 mi at 11:33 min/mi, 574 calories burned) Savannah treadmill, nice ot get off the roads http://www.workoutdump.com/user/paul1687?ws=e35563a6-d061-4122-951d-8a1d8ae451a7 Thu, 22 Jul 2010 13:40:00 GMT (2 mi at 11:37 min/mi, 381 calories burned) run walk training as per half workout http://www.workoutdump.com/user/paul1687?ws=2b6bac14-b190-4bdf-899a-385374c707f5 Wed, 21 Jul 2010 20:34:00 GMT (2 mi at 12:00 min/mi, 350 calories burned) Run walk workout as per half training http://www.workoutdump.com/user/paul1687?ws=663c584d-9494-4b03-aace-bf1e49478e73 Mon, 19 Jul 2010 09:34:00 GMT (4 mi at 12:30 min/mi, 788 calories burned) That sounds a bit slow, but it was hot and outside with hills. first group run. http://www.workoutdump.com/user/paul1687?ws=213cb484-5ef2-439b-a51e-9c365708961e Sat, 17 Jul 2010 09:19:00 GMT (3.5 mi at 12:42 min/mi, 649 calories burned) did run-walk as per 1/2 marathon training guide. despite no sleep it was easy...slow, but easy. http://www.workoutdump.com/user/paul1687?ws=bddc7389-e68d-41ef-b807-90bfd856ca16 Thu, 15 Jul 2010 13:29:00 GMT (3.125 mi at 10:43 min/mi, 611 calories burned) 1017, 2047, 3206 not eating or sleeping like i am training. http://www.workoutdump.com/user/paul1687?ws=632af86b-fe9b-4c81-934d-02c0641dab6b Wed, 14 Jul 2010 13:23:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=e79e9b87-8011-42de-89cb-550cbc9665c5 Sat, 10 Jul 2010 11:07:00 GMT (2.25 mi at 11:33 min/mi, 426 calories burned) Mandalay Bay Hotel, 230 http://www.workoutdump.com/user/paul1687?ws=ee55c46d-370e-4c11-94e1-25d3b326dbfe Thu, 08 Jul 2010 17:13:00 GMT (7.45 mi at 3:05 min/mi, 671 calories burned) http://www.workoutdump.com/user/paul1687?ws=a7c633c2-b686-4e0e-b6e3-8ae9a33a6971 Tue, 06 Jul 2010 20:39:00 GMT (3.125 mi at 10:23 min/mi, 591 calories burned) 1014, 2027, 3108, http://www.workoutdump.com/user/paul1687?ws=b600e277-f144-428a-8b5c-44dc61a3c4c4 Sat, 03 Jul 2010 16:04:00 GMT (2 mi at 20:00 min/mi, 240 calories burned) http://www.workoutdump.com/user/paul1687?ws=0f8f28c4-f72e-42ab-9a1f-47a03f412bf9 Fri, 02 Jul 2010 22:31:00 GMT (3.125 mi at 10:44 min/mi, 611 calories burned) Best 5K time. 1027, 2107, 3212, weight 232.0. Solid though not outstanding pace. http://www.workoutdump.com/user/paul1687?ws=3f0b126f-d6d7-45f9-96cb-69dcfdcccfc2 Thu, 01 Jul 2010 14:03:00 GMT (9.55 mi at 3:08 min/mi, 875 calories burned) http://www.workoutdump.com/user/paul1687?ws=c043c87c-ce01-46e8-b902-6925d4779310 Tue, 29 Jun 2010 10:26:00 GMT (3 mi at 10:55 min/mi, 598 calories burned) 10:25, 21:47 I think, then the last one on 11, i struggled with the last, so not sure, but i kept going, i wanted 3 miles. http://www.workoutdump.com/user/paul1687?ws=fa062ed7-e7eb-41f4-9e38-d2d508847ad7 Sun, 27 Jun 2010 21:14:00 GMT (2.0 mi at 11:22 min/mi, 414 calories burned) actually run-walk for 30 minutes+ at coquitlam hotel. http://www.workoutdump.com/user/paul1687?ws=faaa9b6e-02d4-424d-95e1-821173151a2a Fri, 25 Jun 2010 11:56:00 GMT ( at ) 30 minute urban ramble in Victoria. It was so nice I wanted to do something other than eat. Oh, I cant afford the luxury of a negative thought and you get what you settle for. http://www.workoutdump.com/user/paul1687?ws=bfebb88d-bf5a-4d90-b423-ec3b3cd55876 Tue, 22 Jun 2010 17:25:00 GMT (1.31 mi at 11:27 min/mi, 273 calories burned) the victoria marriot has a crappy treadmill http://www.workoutdump.com/user/paul1687?ws=78c25e65-82c3-45c1-b4fc-56676b12272c Mon, 21 Jun 2010 02:32:00 GMT (2.0 km at 40:14 min/km, 638 calories burned) long course and it hurt, but i went at 11 and they did have a workout. http://www.workoutdump.com/user/paul1687?ws=14e5d8be-a857-49ab-854c-dbd2bd96925f Fri, 18 Jun 2010 13:57:00 GMT (1.5 mi at 10:20 min/mi, 283 calories burned) My lack of sleep from quitting chew caught up with me and i could not finish. Felt okay running though. http://www.workoutdump.com/user/paul1687?ws=1de3c5b7-ac41-480c-a639-a3ff330352e7 Thu, 17 Jun 2010 21:14:00 GMT (1.0 km at 46:40 min/km, 370 calories burned) i have not slept well at all for 4 days. i was injured. spent some time in the water anyway. http://www.workoutdump.com/user/paul1687?ws=4952ba24-3228-4386-82dc-422f346e2385 Wed, 16 Jun 2010 11:26:00 GMT (3.0 mi at 10:54 min/mi, 597 calories burned) i ran 1049 and 2129, so not too fast, i just wanted to live for a while above 2.0 miles. http://www.workoutdump.com/user/paul1687?ws=438a1de2-dbd9-4e4e-af41-c0f94a99158f Tue, 15 Jun 2010 12:03:00 GMT (2.35 mi at 11:29 min/mi, 492 calories burned) on the treadmill with my new shoes, sorry, must try to run faster, not to mention longer, been struggling a bit with the treadmill lately, sleep? http://www.workoutdump.com/user/paul1687?ws=3cd3ec03-7175-44da-b200-887488112186 Sun, 13 Jun 2010 15:14:00 GMT (10.25 mi at 2:55 min/mi, 881 calories burned) http://www.workoutdump.com/user/paul1687?ws=89f66e37-0b4b-4f62-8ee4-a4a2710ef4ce Sat, 12 Jun 2010 14:24:00 GMT (2.5 mi at 10:24 min/mi, 474 calories burned) have not had a great week, but i am okay with the pace, 1020, and 15:30 i remember. http://www.workoutdump.com/user/paul1687?ws=8a1b7787-b4fc-45b0-b99f-5595e95b2b91 Fri, 11 Jun 2010 10:58:00 GMT (2 mi at 20:00 min/mi, 240 calories burned) http://www.workoutdump.com/user/paul1687?ws=bc94a73d-0f85-49eb-863d-b5db6bda0e06 Thu, 10 Jun 2010 21:57:00 GMT (1.5 km at 40:46 min/km, 485 calories burned) worked out at the end of 11am masters, tired this week, hurt shoulder sprinting backstroke http://www.workoutdump.com/user/paul1687?ws=d724bac7-d0d6-4e96-9984-1276e471d807 Wed, 09 Jun 2010 12:29:00 GMT (3.0 mi at 10:25 min/mi, 570 calories burned) i was ready, best 2 mile, 20.19, best 3 mile, but most amazingly, i negative split the last mile, a 1057. http://www.workoutdump.com/user/paul1687?ws=fb114c98-2613-4dbd-8e46-9fc25fb02a1e Sun, 06 Jun 2010 13:53:00 GMT (1 mi at 40:00 min/mi, 513 calories burned) http://www.workoutdump.com/user/paul1687?ws=178525ac-adf5-4f56-92f9-ab388cc73aa1 Fri, 04 Jun 2010 12:00:00 GMT (2.6 mi at 13:04 min/mi, 498 calories burned) oh my god, the lake russell beat me up, this is sleep and i will write about it elsewhere, http://www.workoutdump.com/user/paul1687?ws=114164a1-ecc0-465e-9db8-37ceece9bb5d Thu, 03 Jun 2010 12:39:00 GMT (1.0 km at 46:40 min/km, 372 calories burned) i slept poorly last nite. i just wanted to do the workout scheduled. http://www.workoutdump.com/user/paul1687?ws=bf0541bd-8521-47a0-ba6d-1c1b6685fc04 Wed, 02 Jun 2010 12:52:00 GMT (3.0 mi at 11:09 min/mi, 613 calories burned) interesting run, i think despite my legs being tired, breathing was the limiting factor today, started slow and tight, but didn't drop off pace too much and completed the run i wanted to do. http://www.workoutdump.com/user/paul1687?ws=e9393b72-a081-46d6-b635-9791b73f8a4e Tue, 01 Jun 2010 11:05:00 GMT (9.6 mi at 3:07 min/mi, 880 calories burned) http://www.workoutdump.com/user/paul1687?ws=edd76f5a-1b0b-4abe-9099-12131912717a Mon, 31 May 2010 15:15:00 GMT (2.22 mi at 11:15 min/mi, 458 calories burned) ran on the treadmill, 1 day after, good. http://www.workoutdump.com/user/paul1687?ws=fe4fa794-1e77-4983-a02c-26fddfcb214b Thu, 27 May 2010 18:51:00 GMT (3 mi at 10:36 min/mi, 584 calories burned) Best time. 10:28, 29:53, 31:50, very solid paul. knee is a bit sore, nothing i have not had before, but i hope it is okay. http://www.workoutdump.com/user/paul1687?ws=0ab46169-5f59-4cb9-980a-b30ec5f5fea8 Wed, 26 May 2010 03:55:00 GMT (2.5 mi at 11:35 min/mi, 478 calories burned) sluggish, thought i would have more. did some weights at the club as well felt good, http://www.workoutdump.com/user/paul1687?ws=a2404f35-bc6c-4b41-8beb-cf46a8435b5c Sun, 23 May 2010 15:52:00 GMT (1.7 km at 38:48 min/km, 526 calories burned) long course swim at ramsey http://www.workoutdump.com/user/paul1687?ws=9e82ddd5-dbd3-405b-8dd5-8f527363b323 Fri, 21 May 2010 12:26:00 GMT (3.0 mi at 11:18 min/mi, 623 calories burned) i had some equip problems in first mile, and trouble finishing, but i wanted to do 3 complete miles and just see what the time was, http://www.workoutdump.com/user/paul1687?ws=3dd037dd-2a6e-46f9-9411-942afe591932 Thu, 20 May 2010 09:31:00 GMT (1.5 km at 43:59 min/km, 526 calories burned) kind of an uninspired swim, no coach, no workout, but i went and did it, http://www.workoutdump.com/user/paul1687?ws=92d1a742-338a-4e5f-9a96-66bb8986c479 Tue, 18 May 2010 18:38:00 GMT (2.62 mi at 11:27 min/mi, 550 calories burned) i liked this run, it was the first on the treadmill in a while, but i would not get a chance to run again until thursday, so it was nice to put a workout in tonite. http://www.workoutdump.com/user/paul1687?ws=1c062524-b617-4d50-9c0a-a2e2e8b4a9f7 Sun, 16 May 2010 21:36:00 GMT (3 mi at 10:44 min/mi, 593 calories burned) broken for good reasons, but i was strong mentally and wanted to go 3 miles. http://www.workoutdump.com/user/paul1687?ws=f76c98c2-bbc3-41f1-a296-8009bfe7a225 Fri, 14 May 2010 13:19:00 GMT (2.0 km at 41:02 min/km, 657 calories burned) LCM http://www.workoutdump.com/user/paul1687?ws=df4b3fc2-74de-444f-b8f1-e5da725c850a Thu, 13 May 2010 19:01:00 GMT (10 mi at 3:00 min/mi, 895 calories burned) http://www.workoutdump.com/user/paul1687?ws=5cebb1dd-c118-40a6-9a10-f8e7e66d34ba Wed, 12 May 2010 22:37:00 GMT (1.7 km at 41:39 min/km, 574 calories burned) ugh, hungry, weak and heavy is no way to go thru life son, true, but i did go thru. http://www.workoutdump.com/user/paul1687?ws=b1c813c8-a552-4f4e-b251-09ae6729b951 Tue, 11 May 2010 19:02:00 GMT (2 mi at 10:37 min/mi, 396 calories burned) legs were tired, as they probably should be, so i just went for a run. http://www.workoutdump.com/user/paul1687?ws=71c91e64-9d2f-40bf-9271-f17ada0284dc Mon, 10 May 2010 19:36:00 GMT (3 mi at 10:50 min/mi, 606 calories burned) this was a great run, i was very tight, but i just stretched the best i could and went running, 1000 first mile, then 1037 for a 2037 2 mile, then i went 2611, which is a not bad pace for the last mile and finished stopping a couple times for water (very humid at ramsey today) but still finishing well under 33 minutes for my best ever 3 mile time, yeah! http://www.workoutdump.com/user/paul1687?ws=b1e3996a-bab0-4ba5-b094-9764b86ea9b3 Sat, 08 May 2010 15:36:00 GMT (2.25 mi at 10:30 min/mi, 434 calories burned) first mile in 1011 2 mile at 2048. that is pretty fast, i just felt i could do it, would have liked to run a bit farther. http://www.workoutdump.com/user/paul1687?ws=093b6e7e-355f-425f-a3ee-24726baeb946 Thu, 06 May 2010 07:48:00 GMT (1.7 km at 47:20 min/km, 643 calories burned) http://www.workoutdump.com/user/paul1687?ws=402f7200-71ac-4e5f-8abd-fad56ddd2a0a Tue, 04 May 2010 21:57:00 GMT (5.27 km at 11:54 min/km, 645 calories burned) also walked for about 8 minutes, good long slow run on the treadmill at the royal windsor in melbourne. http://www.workoutdump.com/user/paul1687?ws=e1950dac-5560-44ec-8c1f-5f4fa114012e Thu, 22 Apr 2010 06:52:00 GMT (4.1 km at 11:46 min/km, 496 calories burned) http://www.workoutdump.com/user/paul1687?ws=e6de3367-9b7f-4bb4-aa6a-e23f9c9da2aa Sun, 18 Apr 2010 03:35:00 GMT (4.5 mi at 30:00 min/mi, 620 calories burned) quick swim in the ocean as well http://www.workoutdump.com/user/paul1687?ws=5c730a3d-562f-4151-924e-92d1b75c1180 Tue, 13 Apr 2010 23:15:00 GMT (3.45 km at 37:19 min/km, 1029 calories burned) http://www.workoutdump.com/user/paul1687?ws=69d7199b-01e7-4363-a8de-22f668568158 Mon, 12 Apr 2010 08:46:00 GMT (8 km at 48:16 min/km, 1103 calories burned) Australian Walkabout, very difficult terrain http://www.workoutdump.com/user/paul1687?ws=8293cd5b-dd58-41a7-82ab-5dc575d65bea Sat, 10 Apr 2010 19:36:00 GMT (3.7 km at 11:44 min/km, 446 calories burned) i have gone up hills, swam in the ocean and walked a ton in Aus, but this was my first proper treadmill run. http://www.workoutdump.com/user/paul1687?ws=80fd16b9-f5e9-42ec-a1dc-ee60be7d8dc7 Tue, 06 Apr 2010 07:22:00 GMT (2.5 mi at 11:05 min/mi, 510 calories burned) broken http://www.workoutdump.com/user/paul1687?ws=be5d5564-2a16-4b4a-bcc8-5eb382a0f266 Tue, 30 Mar 2010 09:48:00 GMT (2.0 km at 39:25 min/km, 630 calories burned) long course http://www.workoutdump.com/user/paul1687?ws=795264b0-c32b-4398-bade-68990c308a0f Mon, 29 Mar 2010 18:48:00 GMT (2.625 mi at 10:57 min/mi, 529 calories burned) was wheezing a lot on the 2nd mile, pretty much 11 min pace the whole way. http://www.workoutdump.com/user/paul1687?ws=9df3826a-79e3-4c34-9479-2938c7e874af Sat, 27 Mar 2010 19:04:00 GMT (2.6 km at 36:12 min/km, 753 calories burned) sore from tuesday, worked hard. http://www.workoutdump.com/user/paul1687?ws=859af67d-7f6c-4751-b7f3-8b315408dc88 Thu, 25 Mar 2010 18:30:00 GMT (2.12 mi at 11:47 min/mi, 413 calories burned) http://www.workoutdump.com/user/paul1687?ws=a4360ff6-f2cf-4b31-a2b4-c236d342be81 Wed, 24 Mar 2010 22:01:00 GMT (2.7 km at 35:10 min/km, 759 calories burned) good swim, sara got all A's so she wanted to go to student dining center after. http://www.workoutdump.com/user/paul1687?ws=1b9dab35-bb82-48fe-a6fd-0e286c1f4100 Tue, 23 Mar 2010 19:22:00 GMT (2.7 mi at 11:28 min/mi, 529 calories burned) Did the fitness trail, really dont know the time, ran the whole thing! http://www.workoutdump.com/user/paul1687?ws=f97d9560-9f7f-4880-9d91-aeeac62b36dc Sat, 20 Mar 2010 17:02:00 GMT (2.2 km at 32:11 min/km, 566 calories burned) tough workout despite the short time, tough work in middle of long set, 1:19 100's. http://www.workoutdump.com/user/paul1687?ws=1d3e5888-791b-43a6-b78e-2911c977d01e Thu, 18 Mar 2010 18:45:00 GMT (1.5 mi at 10:41 min/mi, 294 calories burned) 3rd workout in 3 days so i did not push distance. did some added aerobics to add to time worked out. http://www.workoutdump.com/user/paul1687?ws=d439aff4-0a64-43bc-a283-d6318fd23ec8 Wed, 17 Mar 2010 11:14:00 GMT (2.3 km at 37:47 min/km, 695 calories burned) lots of kick and drill http://www.workoutdump.com/user/paul1687?ws=f9e5d3b0-cbe3-4424-bde9-a2042b51f0f3 Tue, 16 Mar 2010 18:33:00 GMT (2.5 mi at 10:41 min/mi, 491 calories burned) i ran the first easy in 10:57, then tagged with a couple runners to do a 10:18 2nd mile, and finished with an under 11 min, 5:28. first good run in a while. http://www.workoutdump.com/user/paul1687?ws=8625cb61-bf88-454d-a9f0-0b44e11ec035 Mon, 15 Mar 2010 21:11:00 GMT (1.6 mi at 11:15 min/mi, 331 calories burned) http://www.workoutdump.com/user/paul1687?ws=1d372c42-016f-4d58-9452-38d923a36493 Sun, 14 Mar 2010 01:05:00 GMT (2.45 km at 35:28 min/km) http://www.workoutdump.com/user/paul1687?ws=9fd142c6-5ad1-4bb7-b346-2e9320e26eb6 Thu, 11 Mar 2010 20:51:00 GMT (1.125 mi at 10:39 min/mi, 220 calories burned) i was feeling a bit bonked but decided to rdo what i could do http://www.workoutdump.com/user/paul1687?ws=59f63f8f-7341-4dd3-8906-812fb5fc4bae Thu, 11 Mar 2010 11:46:00 GMT ( at ) street hockey - goalie http://www.workoutdump.com/user/paul1687?ws=cda54465-094d-4572-83a4-7a439c5951b7 Mon, 08 Mar 2010 20:46:00 GMT ( at , 441 calories burned) http://www.workoutdump.com/user/paul1687?ws=019acf3a-fffe-46ee-9d9a-97b35a534f01 Sun, 07 Mar 2010 13:02:00 GMT (2.125 mi at 10:51 min/mi, 424 calories burned) disappointing, felt okay and just pooped out http://www.workoutdump.com/user/paul1687?ws=5058d264-b4d2-4536-b251-2ee25aa66641 Fri, 05 Mar 2010 21:13:00 GMT (2.65 km at 34:00 min/km, 720 calories burned) http://www.workoutdump.com/user/paul1687?ws=38b04a68-f83f-4794-a856-a657d176bbf0 Thu, 04 Mar 2010 20:42:00 GMT (2.5 mi at 10:56 min/mi, 503 calories burned) yoga helped i think, 1039 first mile. http://www.workoutdump.com/user/paul1687?ws=a3e3673c-271a-4cb1-9b09-c595951f9517 Sun, 28 Feb 2010 19:13:00 GMT ( at ) yoga at home, i needed it, but it hurts, even for 45 mins at home. http://www.workoutdump.com/user/paul1687?ws=029478cb-7c08-4a84-bae1-763e9fb045b2 Sat, 27 Feb 2010 10:12:00 GMT (2.0 mi at 11:00 min/mi, 404 calories burned) http://www.workoutdump.com/user/paul1687?ws=53cd273e-9404-4a8c-9050-861b303cca2b Fri, 26 Feb 2010 09:09:00 GMT (1.5 km at 49:21 min/km, 592 calories burned) http://www.workoutdump.com/user/paul1687?ws=6e3e24d4-1bd5-48a1-855e-68822d679718 Tue, 23 Feb 2010 19:17:00 GMT (2.15 mi at 11:37 min/mi, 413 calories burned) treadmill http://www.workoutdump.com/user/paul1687?ws=179238c3-bc26-4781-92b9-74b81edcf165 Sat, 20 Feb 2010 18:15:00 GMT (10.15 mi at 3:03 min/mi, 912 calories burned) http://www.workoutdump.com/user/paul1687?ws=713e40a3-27d2-4318-9a56-0f0df54c9a9d Fri, 19 Feb 2010 11:11:00 GMT (2.125 mi at 11:24 min/mi, 445 calories burned) apparently, i have fallen apart. still it was better than sunday, http://www.workoutdump.com/user/paul1687?ws=dd9f34a9-bf17-4773-aea3-8ce707e43ee3 Tue, 16 Feb 2010 09:46:00 GMT (1.5 mi at 11:24 min/mi, 314 calories burned) should have been rested and ready to go, instead i was tired, tight, just worn out from the start, poor run all around. http://www.workoutdump.com/user/paul1687?ws=7c065b5e-2314-42af-980e-2946e748ebc6 Sun, 14 Feb 2010 21:05:00 GMT (2.75 mi at 10:47 min/mi, 545 calories burned) ran 1037, 2117 and real good 2651, felt a bit more rested with one day more, rest and stretch now until saturday http://www.workoutdump.com/user/paul1687?ws=ad68b9f2-dc32-4510-b37e-186607cf582b Wed, 10 Feb 2010 13:54:00 GMT (2.55 km at 35:58 min/km, 733 calories burned) http://www.workoutdump.com/user/paul1687?ws=28500fda-3f13-430b-ad1e-20a2aec14972 Tue, 09 Feb 2010 19:15:00 GMT (2.5 mi at 11:11 min/mi, 514 calories burned) 10:47, 22;12, i was very sore, tight, and i hoped my lungs would bail me out, but they hurt as well. http://www.workoutdump.com/user/paul1687?ws=c8f5c8c2-1e9a-44e8-a1c5-5169ccb19ca3 Sun, 07 Feb 2010 20:45:00 GMT (3.125 mi at 11:17 min/mi, 649 calories burned) Tried to do a long slow run and it worked, 1108, then 2219 or so, then 3358 (or so) for three i think, http://www.workoutdump.com/user/paul1687?ws=0b44f1b4-aab7-47b9-b47f-1a9b1130b5ee Fri, 05 Feb 2010 10:20:00 GMT (2.75 mi at 11:00 min/mi, 556 calories burned) I ran 27:21 for 2.5 and decided to keep going, hip openers in the pool may have helped. http://www.workoutdump.com/user/paul1687?ws=800943ce-1ac5-4b10-8776-2891f91ac010 Wed, 03 Feb 2010 10:40:00 GMT (2.0 km at 39:25 min/km, 630 calories burned) http://www.workoutdump.com/user/paul1687?ws=93a7a6b5-faa7-40b6-b439-8b61fbe4fa23 Tue, 02 Feb 2010 18:27:00 GMT (2.5 mi at 11:08 min/mi, 512 calories burned) 1102, 1115, finished okay, felt tight and tired though, pretty much the whole way. http://www.workoutdump.com/user/paul1687?ws=20bbebda-4ba8-418f-8d87-da999d43aac9 Sun, 31 Jan 2010 21:07:00 GMT (2.5 mi at 12:02 min/mi, 443 calories burned) a conspiracy of factors, i had to stop to stretch hamstring, but it gave me no further problems, that is why the pace is so slow, but i wanted to go 2.5 today, so i plugged away at it, need sleep. http://www.workoutdump.com/user/paul1687?ws=4a29fac5-f47a-4b69-82bd-84a1beda64bb Fri, 29 Jan 2010 09:55:00 GMT (2.0 mi at 10:48 min/mi, 397 calories burned) a little hamstring trouble after kicking last nite, so i shut it down a bit short of where i wanted to go. http://www.workoutdump.com/user/paul1687?ws=51092a84-8385-4173-b2fb-fca53025a60e Wed, 27 Jan 2010 12:41:00 GMT (1.9 km at 38:06 min/km, 662 calories burned) http://www.workoutdump.com/user/paul1687?ws=e6ebf9ea-8ac9-4ce8-84d8-7c4d8538cfc8 Tue, 26 Jan 2010 16:23:00 GMT (2.77 mi at 11:33 min/mi, 530 calories burned) http://www.workoutdump.com/user/paul1687?ws=8e3508fe-f6cc-4f70-9196-743ea93ee60e Sun, 24 Jan 2010 20:53:00 GMT (2.5 mi at 11:11 min/mi, 514 calories burned) glad i held out, but just suffered after 1 mile. 10:40, 22:07, slow http://www.workoutdump.com/user/paul1687?ws=f3444bb1-a251-4244-b29f-973d6c92bdb9 Thu, 21 Jan 2010 21:03:00 GMT (1.6 km at 41:14 min/km, 527 calories burned) http://www.workoutdump.com/user/paul1687?ws=5fb6ff81-b82c-4cab-af00-99d7e2807d95 Tue, 19 Jan 2010 22:33:00 GMT (2.5 mi at 11:03 min/mi, 508 calories burned) couldn't quite hold 11 min pace, but back up to 2.5 mile runs at track. had to dodge a lot of people. http://www.workoutdump.com/user/paul1687?ws=ad5ccc5a-e8cf-4d13-8e92-59652dd846c4 Mon, 18 Jan 2010 19:01:00 GMT (2.0 mi at 11:30 min/mi, 380 calories burned) http://www.workoutdump.com/user/paul1687?ws=aedd0395-661a-4cff-99a0-e6eee4a6a8cb Sat, 16 Jan 2010 19:09:00 GMT (2.5 mi at 11:23 min/mi, 523 calories burned) I ran 2 miles in 21:35, but had to walk after 2.25, just not there yet. http://www.workoutdump.com/user/paul1687?ws=9d759c4e-7d55-4d1d-a5c3-81606b68caeb Thu, 14 Jan 2010 10:10:00 GMT (1.0 km at 48:16 min/km, 386 calories burned) http://www.workoutdump.com/user/paul1687?ws=1cb496dd-d45a-4d74-a847-7e17c719c34b Tue, 12 Jan 2010 18:51:00 GMT (2.15 mi at 11:37 min/mi, 413 calories burned) http://www.workoutdump.com/user/paul1687?ws=726ca046-9f39-4bb1-910e-cd6e51782139 Sun, 10 Jan 2010 10:19:00 GMT (2.25 mi at 10:57 min/mi, 453 calories burned) http://www.workoutdump.com/user/paul1687?ws=21d7cdf7-c9ed-47ab-aedf-2c8a6baf2e1e Fri, 08 Jan 2010 09:49:00 GMT (1.61 mi at 11:48 min/mi, 314 calories burned) http://www.workoutdump.com/user/paul1687?ws=aed285bc-a131-4eb2-bc9e-08a35509f95b Mon, 04 Jan 2010 14:20:00 GMT (1.5 mi at 10:59 min/mi, 303 calories burned) http://www.workoutdump.com/user/paul1687?ws=9ad73db6-dfe3-452a-b1fb-f61714c2b877 Wed, 30 Dec 2009 21:16:00 GMT ( at ) street hockey!! http://www.workoutdump.com/user/paul1687?ws=842ad575-3b1b-4766-881d-0f3dd0bbbce4 Sun, 27 Dec 2009 17:30:00 GMT (8.95 mi at 3:01 min/mi, 794 calories burned) http://www.workoutdump.com/user/paul1687?ws=6a4c8bc5-53ff-470d-b6ff-6cc71c86ff81 Sat, 26 Dec 2009 19:30:00 GMT (7.2 mi at 42:21 min/mi, 1441 calories burned) http://www.workoutdump.com/user/paul1687?ws=f4189ea8-7708-4f22-9308-cc59cbeffc9e Tue, 22 Dec 2009 16:47:00 GMT (2.02 mi at 11:25 min/mi, 424 calories burned) http://www.workoutdump.com/user/paul1687?ws=be2acaa0-858c-49a2-9e76-f8d212916af3 Sun, 20 Dec 2009 10:45:00 GMT (1.5 mi at 10:41 min/mi, 295 calories burned) http://www.workoutdump.com/user/paul1687?ws=d800d5b5-a4d5-4eda-816e-da7539be85e7 Wed, 16 Dec 2009 09:40:00 GMT (1.3 mi at 11:32 min/mi, 248 calories burned) http://www.workoutdump.com/user/paul1687?ws=e081656c-37f4-4eb6-9ca2-0e610bd52390 Sat, 12 Dec 2009 15:45:00 GMT (6 mi at 33:20 min/mi, 919 calories burned) http://www.workoutdump.com/user/paul1687?ws=abd884d2-8836-4c41-b7c2-accf47be98ab Sat, 28 Nov 2009 15:47:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=af2aa16d-97c9-4a9a-81c4-393b7d766e57 Wed, 25 Nov 2009 21:46:00 GMT (2.2 mi at 19:05 min/mi, 293 calories burned) http://www.workoutdump.com/user/paul1687?ws=9241e03d-2aa3-4a54-b490-913579010ba1 Mon, 23 Nov 2009 21:32:00 GMT (2.5 mi at 10:29 min/mi, 482 calories burned) I think 10:18 first mile, and the 2 mile was 20:51 so the last half mile was 5:22, not bad, legs rested body tired http://www.workoutdump.com/user/paul1687?ws=04f319c2-e3c4-4606-9f95-10b8a569406f Fri, 20 Nov 2009 09:32:00 GMT (6.4 mi at 3:07 min/mi, 589 calories burned) http://www.workoutdump.com/user/paul1687?ws=6e4781c1-04ef-4ef6-8542-b5de5a54b266 Thu, 19 Nov 2009 18:31:00 GMT (2.64 mi at 11:44 min/mi, 513 calories burned) treadmill http://www.workoutdump.com/user/paul1687?ws=ed321e69-c460-42be-9da1-b569e4b5b13d Sun, 15 Nov 2009 21:57:00 GMT (6.05 mi at 3:38 min/mi, 486 calories burned) http://www.workoutdump.com/user/paul1687?ws=abf9119a-7454-4ffa-911f-0f29398a7e3d Thu, 12 Nov 2009 09:23:00 GMT (2.0 mi at 10:24 min/mi, 383 calories burned) i was not feeling great for several reasons, but the pace is great and 1st time under 21 i think! http://www.workoutdump.com/user/paul1687?ws=d3c5657d-2815-4193-8c5b-38aaa5280cc8 Tue, 10 Nov 2009 09:55:00 GMT (3 mi at 10:55 min/mi, 603 calories burned) 10:45, 10:49. 11:12 http://www.workoutdump.com/user/paul1687?ws=676c6d86-e908-4c84-b7e8-77e9b67425a1 Fri, 06 Nov 2009 22:14:00 GMT (8.45 mi at 3:04 min/mi, 766 calories burned) http://www.workoutdump.com/user/paul1687?ws=61d595f0-8c26-4b6a-b8a4-6ae39a6b15a9 Wed, 04 Nov 2009 22:31:00 GMT (2.0 mi at 10:43 min/mi, 387 calories burned) ran out in quick 5:06, but ran into trouble with a 10:36 and then a 10:50, tired, distracted, http://www.workoutdump.com/user/paul1687?ws=7f38ba54-df77-4494-ab1b-015b18a219b5 Tue, 03 Nov 2009 09:23:00 GMT (2.1 mi at 11:25 min/mi, 433 calories burned) also did calf curls, tired http://www.workoutdump.com/user/paul1687?ws=505388fb-b4e7-4d53-ab50-ab6adf8a2545 Fri, 30 Oct 2009 10:25:00 GMT (2.5 mi at 9:52 min/mi, 490 calories burned) 5 x 0.5 miles, last 4 all under 5:00, 4:42 best. http://www.workoutdump.com/user/paul1687?ws=d1aec47c-8588-4d0a-b736-031a066a7790 Sun, 25 Oct 2009 22:11:00 GMT (2.5 mi at 10:35 min/mi, 478 calories burned) http://www.workoutdump.com/user/paul1687?ws=2a76d415-8d29-4ac0-8470-cc4c79fbf5fb Fri, 23 Oct 2009 11:58:00 GMT (2.5 mi at 18:48 min/mi, 322 calories burned) http://www.workoutdump.com/user/paul1687?ws=ed7fee68-2d2b-4995-89db-4d6aaad439f6 Tue, 20 Oct 2009 19:15:00 GMT (5.0 km at 11:03 min/km, 620 calories burned) rainy, worn out, but i did it anyway. http://www.workoutdump.com/user/paul1687?ws=0a355ad2-36de-4037-80e7-0e09a77ed3a1 Sat, 17 Oct 2009 09:15:00 GMT (3 mi at 10:51 min/mi, 588 calories burned) I ran a 10:42 and then a 21:18, so i held pace really well. the last was 11:17. http://www.workoutdump.com/user/paul1687?ws=a751bacf-21d4-4793-bf35-7288ba1c64e2 Mon, 12 Oct 2009 07:28:00 GMT (9.05 mi at 3:12 min/mi, 628 calories burned) http://www.workoutdump.com/user/paul1687?ws=b95834e9-e2d1-4246-98ae-3f947ae4c45a Sun, 11 Oct 2009 20:27:00 GMT (3.0 mi at 10:45 min/mi, 582 calories burned) 26.05 for the 2 mile, not sure about the 1, went 3 miles yeah! twinge in hamstring, hope its okay. http://www.workoutdump.com/user/paul1687?ws=df7d5ec5-d818-46e4-8c09-adbd81ad4696 Fri, 09 Oct 2009 09:30:00 GMT (2.0 mi at 10:39 min/mi, 384 calories burned) http://www.workoutdump.com/user/paul1687?ws=6e0421b6-66a4-466d-8a5e-b26b2d87d2dd Wed, 07 Oct 2009 09:09:00 GMT (2.5 mi at 11:37 min/mi, 561 calories burned) 2nd time with the beasts. seemed to go okay so far. http://www.workoutdump.com/user/paul1687?ws=cb2e0cef-0dff-413e-9d21-a55c36ade78f Sat, 03 Oct 2009 20:32:00 GMT (2.5 mi at 10:52 min/mi, 491 calories burned) bad sleep = bad run 10:45 21:38 5:34 http://www.workoutdump.com/user/paul1687?ws=709cf60c-47ef-4ae8-9661-14f502f5ee7b Tue, 29 Sep 2009 09:23:00 GMT (2.5 mi at 11:36 min/mi, 472 calories burned) http://www.workoutdump.com/user/paul1687?ws=424a2ba2-2c2b-4a68-a7e6-b1e343ffbc48 Sat, 26 Sep 2009 19:19:00 GMT (8.60 mi at 3:08 min/mi, 780 calories burned) http://www.workoutdump.com/user/paul1687?ws=50791b72-a42c-42a7-b87b-176926a37a3d Fri, 25 Sep 2009 10:51:00 GMT (2.75 mi at 10:41 min/mi, 536 calories burned) 10:11 first mile 21:08 for two miles http://www.workoutdump.com/user/paul1687?ws=b44c538c-21a0-46d5-871a-e4449346eda9 Wed, 23 Sep 2009 12:17:00 GMT (6.05 mi at 3:28 min/mi, 460 calories burned) http://www.workoutdump.com/user/paul1687?ws=c087066d-3d53-4db7-8a71-1fae693c1f9c Mon, 21 Sep 2009 11:09:00 GMT (2.5 mi at 10:40 min/mi, 488 calories burned) first mile 10:23 then 21:12 http://www.workoutdump.com/user/paul1687?ws=1e84ec2b-1990-4320-8b5c-69615d984036 Fri, 18 Sep 2009 10:24:00 GMT (2.62 mi at 11:25 min/mi, 548 calories burned) http://www.workoutdump.com/user/paul1687?ws=22b97592-ef75-4fd2-b8af-01ee363d6f98 Sat, 12 Sep 2009 20:45:00 GMT (2.75 mi at 11:17 min/mi, 568 calories burned) http://www.workoutdump.com/user/paul1687?ws=453963c4-801d-408c-a461-3a88686a5e94 Thu, 10 Sep 2009 09:23:00 GMT (4 mi at 7:30 min/mi, 219 calories burned) with sara http://www.workoutdump.com/user/paul1687?ws=ba1cf7de-b68c-44ea-9e60-ad5affacaa4a Wed, 09 Sep 2009 19:39:00 GMT (1.9 mi at 11:34 min/mi, 362 calories burned) http://www.workoutdump.com/user/paul1687?ws=1fde154c-fe16-4515-8f23-a27495a29aec Sun, 06 Sep 2009 20:57:00 GMT (9.55 mi at 3:08 min/mi, 879 calories burned) http://www.workoutdump.com/user/paul1687?ws=c264afe8-bc28-4438-8f8e-b01f38c21b21 Sat, 05 Sep 2009 18:55:00 GMT (0.9 km at 41:07 min/km, 294 calories burned) http://www.workoutdump.com/user/paul1687?ws=b31edb58-d996-46af-a650-124f56bc6de0 Fri, 04 Sep 2009 12:27:00 GMT (.74 mi at 20:16 min/mi, 90 calories burned) http://www.workoutdump.com/user/paul1687?ws=9df16317-1594-444e-be88-49b0ca1cbf26 Thu, 03 Sep 2009 18:24:00 GMT (2.625 mi at 10:48 min/mi, 519 calories burned) http://www.workoutdump.com/user/paul1687?ws=79af65b6-3c6b-4f22-a044-24bc607df431 Mon, 31 Aug 2009 19:25:00 GMT (3.0 mi at 19:19 min/mi, 403 calories burned) http://www.workoutdump.com/user/paul1687?ws=bc026abd-4d80-47d1-9918-199a78f2971d Sat, 29 Aug 2009 20:29:00 GMT (2.5 mi at 10:50 min/mi, 494 calories burned) the first mile was 10:24, but i could not hold the pace, then 21:18, then 11:42 for last half mile http://www.workoutdump.com/user/paul1687?ws=430c3aef-49e9-4bd4-8b16-819476ae1a5e Fri, 28 Aug 2009 09:48:00 GMT (9.5 mi at 3:09 min/mi, 874 calories burned) http://www.workoutdump.com/user/paul1687?ws=265a43aa-8c42-4d39-a061-71dc99f0d6ed Thu, 27 Aug 2009 20:00:00 GMT (1.4 km at 40:14 min/km, 446 calories burned) long course at lunch with the masters http://www.workoutdump.com/user/paul1687?ws=5e3b3081-a04d-4f74-bcba-925a48dfd390 Wed, 26 Aug 2009 12:34:00 GMT (2.5 mi at 10:43 min/mi, 489 calories burned) http://www.workoutdump.com/user/paul1687?ws=1d7bcf91-0184-44ce-a667-85c51a569b8e Mon, 24 Aug 2009 10:19:00 GMT (2.5 mi at 10:59 min/mi, 500 calories burned) http://www.workoutdump.com/user/paul1687?ws=ec7819cc-451b-48b6-915e-e9df193b3a0b Fri, 21 Aug 2009 09:19:00 GMT (2.6 mi at 18:27 min/mi, 332 calories burned) http://www.workoutdump.com/user/paul1687?ws=fff6edfb-1b71-4a9c-8924-b769594af63e Thu, 20 Aug 2009 21:42:00 GMT (1.5 km at 39:41 min/km, 472 calories burned) http://www.workoutdump.com/user/paul1687?ws=27aed852-cb55-4d49-a5ae-2baed804b8ef Wed, 19 Aug 2009 10:00:00 GMT (2.05 mi at 11:42 min/mi, 393 calories burned) http://www.workoutdump.com/user/paul1687?ws=5c456eeb-b568-4c37-a6d5-3d5db10fdbb2 Sun, 16 Aug 2009 20:49:00 GMT (4.85 mi at 3:17 min/mi, 349 calories burned) http://www.workoutdump.com/user/paul1687?ws=5d8b7388-43b4-4247-b439-611e3410aafb Sun, 16 Aug 2009 00:33:00 GMT (2.5 mi at 11:13 min/mi, 514 calories burned) i felt good. could my massage have helped? http://www.workoutdump.com/user/paul1687?ws=08510f7b-8409-42a3-841c-e60c91e3dbf1 Fri, 14 Aug 2009 19:56:00 GMT (8.95 mi at 3:01 min/mi, 790 calories burned) http://www.workoutdump.com/user/paul1687?ws=b9bb17dd-4a8c-4df2-b5d3-b6428fd7b839 Tue, 11 Aug 2009 21:21:00 GMT (2.03 mi at 11:49 min/mi, 437 calories burned) a little sore in the right achilles, same as hockey. http://www.workoutdump.com/user/paul1687?ws=2392b329-d4be-4b7e-b0fb-a9be7df50cb4 Sun, 09 Aug 2009 19:45:00 GMT (2.0 mi at 11:00 min/mi, 402 calories burned) http://www.workoutdump.com/user/paul1687?ws=75af61db-3d6d-4646-8829-8471560addea Sat, 08 Aug 2009 19:08:00 GMT (2.2 mi at 18:38 min/mi, 285 calories burned) http://www.workoutdump.com/user/paul1687?ws=8bdf4f42-148c-496d-961a-778eca83dc51 Fri, 07 Aug 2009 21:00:00 GMT (1.55 mi at 11:36 min/mi, 296 calories burned) http://www.workoutdump.com/user/paul1687?ws=0df84202-9819-44ff-8f6a-35d0816840e1 Tue, 04 Aug 2009 21:04:00 GMT (3.7 mi at 2:58 min/mi, 322 calories burned) http://www.workoutdump.com/user/paul1687?ws=751e75f8-86d7-42af-becf-c8403e1edc9d Sat, 01 Aug 2009 12:18:00 GMT (.75 mi at 40:00 min/mi, 384 calories burned) http://www.workoutdump.com/user/paul1687?ws=8e2923b2-cf31-4e17-8b79-4884356729f2 Sat, 25 Jul 2009 17:19:00 GMT ( at ) hockey - injured http://www.workoutdump.com/user/paul1687?ws=e92290d7-edb6-46e6-a0c2-283f2988ea3c Tue, 21 Jul 2009 20:16:00 GMT (8.75 mi at 3:05 min/mi, 790 calories burned) http://www.workoutdump.com/user/paul1687?ws=87e1a51e-1e06-4266-b54a-aa790faaf362 Sun, 19 Jul 2009 21:48:00 GMT (1.65 km at 46:49 min/km, 615 calories burned) http://www.workoutdump.com/user/paul1687?ws=b383cf48-e392-4dd6-b17c-0d9cc3c584bb Fri, 17 Jul 2009 12:59:00 GMT (10.6 mi at 3:06 min/mi, 966 calories burned) http://www.workoutdump.com/user/paul1687?ws=245df42f-495e-451c-94e8-f7f43060bb90 Thu, 16 Jul 2009 09:42:00 GMT (2.0 km at 39:25 min/km, 627 calories burned) http://www.workoutdump.com/user/paul1687?ws=a43224fd-9e39-4b5f-b483-9c2a5be87b6d Mon, 13 Jul 2009 12:45:00 GMT (2.1 mi at 18:34 min/mi, 271 calories burned) http://www.workoutdump.com/user/paul1687?ws=244105d4-8b4c-472c-b5e7-ce23db1ba3d1 Sat, 11 Jul 2009 20:29:00 GMT ( at ) hurt my hamstring in the 3rd period, bummer http://www.workoutdump.com/user/paul1687?ws=b758dc25-ade9-43e6-af11-244670aa5537 Fri, 10 Jul 2009 17:34:00 GMT (1.2 km at 52:18 min/km, 499 calories burned) http://www.workoutdump.com/user/paul1687?ws=e05606a0-2214-416d-b48c-10f166a64989 Fri, 10 Jul 2009 12:35:00 GMT (2.125 mi at 11:20 min/mi, 441 calories burned) http://www.workoutdump.com/user/paul1687?ws=37edd530-e0b5-465a-b207-5b511a6b2313 Tue, 07 Jul 2009 10:50:00 GMT (9.4 mi at 3:17 min/mi, 684 calories burned) http://www.workoutdump.com/user/paul1687?ws=27e9877e-c41a-426d-8ccd-c5098870da6b Sat, 04 Jul 2009 12:47:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=f730ccab-baad-4e8e-94d8-4eeac990ae2d Thu, 02 Jul 2009 21:56:00 GMT (1.500 km at 46:08 min/km, 553 calories burned) http://www.workoutdump.com/user/paul1687?ws=6c66f795-c33f-47bc-a975-13b80ed18560 Thu, 02 Jul 2009 12:35:00 GMT (9.85 mi at 3:02 min/mi, 884 calories burned) http://www.workoutdump.com/user/paul1687?ws=5a23ee00-d7ab-44f5-ae6a-512ad9174cdd Mon, 29 Jun 2009 19:08:00 GMT (2.65 mi at 12:27 min/mi, 486 calories burned) http://www.workoutdump.com/user/paul1687?ws=4d62a30b-bbf7-4e7b-b7a5-bff4cf03f282 Sat, 27 Jun 2009 21:21:00 GMT (1.8 km at 42:54 min/km, 619 calories burned) http://www.workoutdump.com/user/paul1687?ws=fa0c5303-3092-4a66-a820-5a93d12e718b Fri, 26 Jun 2009 12:52:00 GMT (9.45 mi at 3:10 min/mi, 663 calories burned) http://www.workoutdump.com/user/paul1687?ws=773a1227-78bf-4a9d-878b-b4b772825bd2 Thu, 25 Jun 2009 09:53:00 GMT (2.4 mi at 16:40 min/mi, 368 calories burned) http://www.workoutdump.com/user/paul1687?ws=9b0f0227-3215-4f0a-b3ba-d7db93a7815f Tue, 23 Jun 2009 20:52:00 GMT (5.01 km at 15:10 min/km, 696 calories burned) http://www.workoutdump.com/user/paul1687?ws=e26b50fd-80d1-4a46-964b-6a8861700a1b Sat, 20 Jun 2009 17:55:00 GMT (1.2 mi at 19:10 min/mi, 161 calories burned) http://www.workoutdump.com/user/paul1687?ws=d17fcb0c-fc0d-47a5-9cc0-21bb0ad080ac Thu, 18 Jun 2009 21:30:00 GMT (1.5 mi at 12:00 min/mi, 265 calories burned) http://www.workoutdump.com/user/paul1687?ws=c8e278ed-6958-48cb-9d5f-c82dbf68874c Thu, 18 Jun 2009 21:07:00 GMT (2.5 mi at 16:48 min/mi, 387 calories burned) http://www.workoutdump.com/user/paul1687?ws=3a79ca8a-5f46-4eb4-be7e-e5ab266bd741 Wed, 17 Jun 2009 11:38:00 GMT (2.2 km at 38:02 min/km, 670 calories burned) http://www.workoutdump.com/user/paul1687?ws=bddd4b77-6f99-4da8-b69d-6049b62c9271 Tue, 16 Jun 2009 12:38:00 GMT (10.05 mi at 2:59 min/mi, 889 calories burned) http://www.workoutdump.com/user/paul1687?ws=fe664e31-629b-434c-9eac-d7a8d9e5b1c1 Mon, 15 Jun 2009 09:19:00 GMT (1.6 mi at 16:15 min/mi, 240 calories burned) http://www.workoutdump.com/user/paul1687?ws=464afb6c-cbc2-42de-88d3-c62803ca7f7d Sat, 13 Jun 2009 19:37:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=5ad59867-e318-4d2b-acfc-605ec21c09af Sat, 13 Jun 2009 11:36:00 GMT (7.55 mi at 3:10 min/mi, 533 calories burned) http://www.workoutdump.com/user/paul1687?ws=551bdc4c-a2b5-4a0b-990a-3b45093ec308 Thu, 11 Jun 2009 21:06:00 GMT (9.00 mi at 3:00 min/mi, 800 calories burned) http://www.workoutdump.com/user/paul1687?ws=e4764720-ccdc-456c-85e5-cc7c38580854 Sun, 07 Jun 2009 14:49:00 GMT (1 mi at 11:05 min/mi, 205 calories burned) i walked a mile as well, a rehab on my calf. http://www.workoutdump.com/user/paul1687?ws=28034f52-656c-4832-abc9-56b69c5c4b17 Sat, 06 Jun 2009 11:13:00 GMT (2.1 km at 42:08 min/km, 713 calories burned) http://www.workoutdump.com/user/paul1687?ws=01c0e6b5-aa4c-406a-9892-b5b9c1de5ef4 Fri, 05 Jun 2009 12:45:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=910e5d42-fb6a-42fb-8cae-4df1502aca31 Wed, 03 Jun 2009 20:15:00 GMT (1.9 km at 40:39 min/km, 622 calories burned) http://www.workoutdump.com/user/paul1687?ws=ecf46e10-c2ca-48f0-8a4c-512ebfccbac9 Mon, 01 Jun 2009 13:01:00 GMT (9.15 mi at 3:03 min/mi, 830 calories burned) http://www.workoutdump.com/user/paul1687?ws=8fe01161-8ed3-4d46-964f-53e77d9a9897 Sun, 31 May 2009 18:36:00 GMT (1.6 mi at 18:45 min/mi, 211 calories burned) http://www.workoutdump.com/user/paul1687?ws=6e358ce6-00ae-4872-a712-5f9cc31b75fb Mon, 25 May 2009 12:43:00 GMT (9.05 mi at 3:05 min/mi, 842 calories burned) http://www.workoutdump.com/user/paul1687?ws=0fa27e1a-b5a1-43a0-95f9-9e44bcb8b7fc Sun, 24 May 2009 12:49:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=168a811b-9d74-402d-97a8-47e9c238690a Fri, 22 May 2009 09:30:00 GMT (2.1 km at 42:54 min/km, 737 calories burned) http://www.workoutdump.com/user/paul1687?ws=c46adf11-e002-4128-9294-5f25c95e6e50 Thu, 21 May 2009 18:07:00 GMT (1.9 km at 44:02 min/km, 684 calories burned) http://www.workoutdump.com/user/paul1687?ws=c1fc8178-055f-47d0-a4d5-ecab8eb6f25f Tue, 19 May 2009 19:06:00 GMT (6.0 mi at 6:40 min/mi, 301 calories burned) http://www.workoutdump.com/user/paul1687?ws=60f60104-c3b5-48bc-8133-5aad490d6d04 Mon, 18 May 2009 10:00:00 GMT (1.51 mi at 15:33 min/mi, 221 calories burned) http://www.workoutdump.com/user/paul1687?ws=e254c306-c6e9-4167-8c4e-df9aba251ed4 Sun, 17 May 2009 14:00:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=42f09622-7479-4eb9-bbbd-f028e66bf078 Fri, 15 May 2009 22:41:00 GMT (2.4 km at 40:54 min/km, 803 calories burned) http://www.workoutdump.com/user/paul1687?ws=2b7a964d-8946-4ad5-b7c7-7570ac51ce1e Thu, 14 May 2009 22:50:00 GMT (2.15 mi at 11:37 min/mi, 423 calories burned) http://www.workoutdump.com/user/paul1687?ws=f3961217-88a2-4105-b685-eb7f699cf793 Wed, 13 May 2009 21:39:00 GMT (2.0 km at 42:38 min/mi, 697 calories burned) http://www.workoutdump.com/user/paul1687?ws=d78fce8c-4a0b-448d-b302-8a9cbf616919 Tue, 12 May 2009 19:05:00 GMT (2.0 mi at 17:30 min/mi, 250 calories burned) http://www.workoutdump.com/user/paul1687?ws=e906a753-d184-45ed-b877-0f87e9d26db7 Mon, 11 May 2009 20:46:00 GMT (2.75 mi at 11:38 min/mi, 541 calories burned) http://www.workoutdump.com/user/paul1687?ws=2b5f46bb-1010-43c5-b4c8-ccdc87acc66d Sat, 09 May 2009 18:59:00 GMT (8.55 mi at 3:09 min/mi, 429 calories burned) http://www.workoutdump.com/user/paul1687?ws=afe5f9b4-9df4-4f2f-81ca-8bd0d3589d3f Fri, 08 May 2009 19:25:00 GMT (2.25 km at 40:03 min/km, 737 calories burned) http://www.workoutdump.com/user/paul1687?ws=eaf0723a-acad-42bd-b96c-5acbfd319642 Thu, 07 May 2009 18:53:00 GMT (2.1 mi at 11:54 min/mi, 423 calories burned) http://www.workoutdump.com/user/paul1687?ws=d7194cbc-c3f7-47b1-bb91-9375ee2c3cee Wed, 06 May 2009 21:20:00 GMT (1.25 km at 36:02 min/km, 368 calories burned) http://www.workoutdump.com/user/paul1687?ws=9700204c-8c38-44ac-ae02-67a94d4b76c2 Tue, 05 May 2009 18:39:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=cb375f25-9618-4f7c-867b-37ba8c90c756 Mon, 04 May 2009 21:56:00 GMT (1 mi at 10:30 min/mi, 197 calories burned) http://www.workoutdump.com/user/paul1687?ws=7fb5d5e6-76d1-46ce-bf76-5c431188cf3f Fri, 01 May 2009 18:26:00 GMT (2.55 km at 24:01 min/km, 855 calories burned) http://www.workoutdump.com/user/paul1687?ws=ebaef0ac-e4de-4bc4-8600-58d7070d4cf5 Thu, 30 Apr 2009 18:54:00 GMT ( at , 400 calories burned) http://www.workoutdump.com/user/paul1687?ws=b225d2a9-da56-42b0-ad74-ec70df8ddfea Tue, 28 Apr 2009 21:04:00 GMT (2.0 mi at 22:30 min/mi, 279 calories burned) http://www.workoutdump.com/user/paul1687?ws=e7595a11-e37b-41df-bf28-cfded8d06d2e Mon, 27 Apr 2009 18:57:00 GMT (2.10 mi at 15:42 min/mi, 388 calories burned) http://www.workoutdump.com/user/paul1687?ws=1a0d35c8-1405-4a89-808d-156a24431023 Sat, 25 Apr 2009 21:34:00 GMT (1.7 km at 47:20 min/km, 658 calories burned) http://www.workoutdump.com/user/paul1687?ws=6b7d91ae-de8e-449b-919c-f3a166282e54 Thu, 23 Apr 2009 19:10:00 GMT (2.75 km at 23:24 min/km, 488 calories burned) http://www.workoutdump.com/user/paul1687?ws=083e44b7-86b3-4d76-8e17-84a46c305fa3 Wed, 22 Apr 2009 21:09:00 GMT (2.25 km at 37:54 min/km, 697 calories burned) http://www.workoutdump.com/user/paul1687?ws=497127a2-ba83-45ba-ac0f-e2bc323d00a7 Tue, 21 Apr 2009 18:17:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=cdaed040-616a-44cb-87a8-4af353a389ac Mon, 20 Apr 2009 21:00:00 GMT (5 mi at 30:00 min/mi, 705 calories burned) http://www.workoutdump.com/user/paul1687?ws=1178fbcd-d7fd-4462-9fb7-6f9e6495d5a9 Sun, 19 Apr 2009 12:59:00 GMT (6 mi at 22:30 min/mi, 838 calories burned) http://www.workoutdump.com/user/paul1687?ws=d62deeff-88ec-4ded-88a4-33e654d428c1 Sat, 18 Apr 2009 18:58:00 GMT (2.35 km at 38:21 min/km, 737 calories burned) http://www.workoutdump.com/user/paul1687?ws=a65ae166-b3c5-4f00-af75-4938f95693af Thu, 16 Apr 2009 18:50:00 GMT (2.43 mi at 15:13 min/mi, 434 calories burned) http://www.workoutdump.com/user/paul1687?ws=57b8fb49-735c-4453-b32f-2df44ebdab29 Wed, 15 Apr 2009 21:49:00 GMT (2.6 km at 35:16 min/km, 750 calories burned) http://www.workoutdump.com/user/paul1687?ws=417651a9-02a4-457c-8cb1-dcb59167e6c1 Tue, 14 Apr 2009 19:11:00 GMT (2.75 mi at 19:38 min/mi, 386 calories burned) http://www.workoutdump.com/user/paul1687?ws=df4a65b0-1ef2-4dde-9a99-da4ee3ec2c6d Sun, 12 Apr 2009 20:12:00 GMT (8.55 mi at 3:16 min/mi, 388 calories burned) http://www.workoutdump.com/user/paul1687?ws=ef444b9d-64af-476e-b857-069c3be39c55 Sat, 11 Apr 2009 13:11:00 GMT (2.23 mi at 16:08 min/mi, 338 calories burned) http://www.workoutdump.com/user/paul1687?ws=31e99ad6-06d3-4cb5-8eae-40151a124a31 Fri, 10 Apr 2009 18:42:00 GMT (2.1 km at 42:08 min/km, 724 calories burned) http://www.workoutdump.com/user/paul1687?ws=1850178c-910b-4ab1-a3d9-8bd342acbcbf Tue, 07 Apr 2009 18:41:00 GMT (1.5 mi at 26:40 min/mi, 225 calories burned) http://www.workoutdump.com/user/paul1687?ws=95b53396-092b-48a3-ba6d-c967dc278c90 Sat, 04 Apr 2009 19:22:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=6e60003e-4c29-49ea-932e-b960d51f23ef Fri, 03 Apr 2009 17:21:00 GMT (2.2 km at 40:14 min/km, 724 calories burned) http://www.workoutdump.com/user/paul1687?ws=8f1f1caa-d286-4742-a884-c401acbc4240 Thu, 02 Apr 2009 06:21:00 GMT (2.4 km at 38:53 min/km, 763 calories burned) http://www.workoutdump.com/user/paul1687?ws=45b6396f-f2f6-4cab-a9a4-6b45c2953bd5 Tue, 31 Mar 2009 18:33:00 GMT (1.25 mi at 12:48 min/mi) http://www.workoutdump.com/user/paul1687?ws=dfc16810-293f-474c-8d59-5bc51a88b44c Mon, 30 Mar 2009 08:33:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=93f9593f-8731-48e6-afbd-aa8a46cbdccf Sat, 28 Mar 2009 17:46:00 GMT (1.9 km at 46:35 min/km, 724 calories burned) http://www.workoutdump.com/user/paul1687?ws=5de8e867-292c-4bdf-9efe-0bf551511cb9 Thu, 26 Mar 2009 18:47:00 GMT (8.0 mi at 3:22 min/mi, 388 calories burned) http://www.workoutdump.com/user/paul1687?ws=566a5b4f-b249-4290-878d-4b3df858c60e Mon, 23 Mar 2009 19:50:00 GMT (1.5 mi at 16:00 min/mi, 361 calories burned) http://www.workoutdump.com/user/paul1687?ws=0acbd316-0687-4fc3-89ae-93e628e49e1f Sun, 22 Mar 2009 17:34:00 GMT (2.2 km at 32:55 min/km, 592 calories burned) http://www.workoutdump.com/user/paul1687?ws=22e7115b-4d3d-4057-bbc4-34ac1221c488 Wed, 18 Mar 2009 23:33:00 GMT (8.5 mi at 3:17 min/mi, 415 calories burned) http://www.workoutdump.com/user/paul1687?ws=9df9c38c-3797-4323-866e-77db9f4c8924 Sat, 14 Mar 2009 21:05:00 GMT (1.6 mi at 15:00 min/mi) http://www.workoutdump.com/user/paul1687?ws=72715454-0660-4c80-9afb-9af087facfff Wed, 11 Mar 2009 09:03:00 GMT (8.55 mi at 3:16 min/mi, 395 calories burned) http://www.workoutdump.com/user/paul1687?ws=6bafcf10-bd84-4d55-a13d-bba56bfddcb1 Sun, 01 Mar 2009 14:54:00 GMT (1.9 km at 42:21 min/km, 658 calories burned) http://www.workoutdump.com/user/paul1687?ws=d4167753-0553-4949-918f-7f5d6168ea20 Thu, 26 Feb 2009 00:13:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=2aff9e46-2ff3-4a35-a518-40689ab7cab3 Sat, 21 Feb 2009 17:40:00 GMT (1.1 mi at 27:16 min/mi, 169 calories burned) http://www.workoutdump.com/user/paul1687?ws=ac784846-4849-494f-af15-6053f8df61bf Fri, 20 Feb 2009 08:39:00 GMT (1.9 km at 33:52 min/km, 526 calories burned) http://www.workoutdump.com/user/paul1687?ws=8c04e878-12eb-4a9f-b9fb-88ef9c4b1a25 Tue, 17 Feb 2009 20:44:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=b7842900-9410-433b-bbb0-e3dfb94f608e Mon, 16 Feb 2009 21:43:00 GMT (2 mi at 20:00 min/mi, 248 calories burned) http://www.workoutdump.com/user/paul1687?ws=1beb59c4-7102-4e39-bc40-d24c9a957ba7 Sat, 14 Feb 2009 23:41:00 GMT (1.8 km at 44:42 min/km, 658 calories burned) http://www.workoutdump.com/user/paul1687?ws=6f55c0bf-281e-49b0-8fcc-74131c404ebf Thu, 12 Feb 2009 19:28:00 GMT ( at ) yoga http://www.workoutdump.com/user/paul1687?ws=3ac08db8-723c-466f-8824-1537f4b25b41 Sun, 08 Feb 2009 21:47:00 GMT (2.4 km at 39:33 min/km, 776 calories burned) http://www.workoutdump.com/user/paul1687?ws=2d5d6601-1592-4138-85df-44f41745693d Thu, 05 Feb 2009 20:31:00 GMT (1.9 km at 44:02 min/km, 684 calories burned) http://www.workoutdump.com/user/paul1687?ws=a4533d89-2c5b-4985-b18f-6bae9fe4666e Tue, 03 Feb 2009 21:30:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=69393bce-6ec5-4d8a-a2f5-141f15285fe5 Mon, 02 Feb 2009 20:32:00 GMT (8.1 mi at 3:20 min/mi, 609 calories burned) http://www.workoutdump.com/user/paul1687?ws=68e3c678-b21f-4903-be91-82b4c5cab9c0 Mon, 02 Feb 2009 10:13:00 GMT (2.2 km at 40:14 min/km, 724 calories burned) http://www.workoutdump.com/user/paul1687?ws=7b6652f7-b1f0-4f5e-bebd-a79bb3b47f78 Thu, 29 Jan 2009 22:16:00 GMT (8.4 mi at 3:20 min/mi, 632 calories burned) http://www.workoutdump.com/user/paul1687?ws=79f2a0fc-05ce-4cab-9ec1-4f87cf5e768b Wed, 28 Jan 2009 19:21:00 GMT (.5 mi at 20:00 min/mi, 150 calories burned) injured calf, actually reinjured calf from sat. no more running for a bit. look for a new 5k. http://www.workoutdump.com/user/paul1687?ws=c8d2f8c7-05f4-490d-945d-d4ad024194ed Tue, 27 Jan 2009 08:50:00 GMT ( at ) http://www.workoutdump.com/user/paul1687?ws=3b00080d-5197-49fe-8460-b1dd2c4fa401 Sun, 25 Jan 2009 19:44:00 GMT (1.73 mi at 10:24 min/mi, 338 calories burned) http://www.workoutdump.com/user/paul1687?ws=93177102-1540-412d-a861-d2ad961a7dce Sat, 24 Jan 2009 23:41:00 GMT (2.45 km at 36:47 min/km, 737 calories burned) http://www.workoutdump.com/user/paul1687?ws=7394c9d0-efe9-4b6d-9559-8984ea9c5d0f Thu, 22 Jan 2009 20:02:00 GMT (1.7 mi at 10:41 min/mi) http://www.workoutdump.com/user/paul1687?ws=62808058-3ea0-44d9-b116-a268b42e4f79 Wed, 21 Jan 2009 21:11:00 GMT (2.3 km at 41:58 min/km, 790 calories burned) http://www.workoutdump.com/user/paul1687?ws=53740029-6f3e-44c2-928b-0100c5cacf22 Tue, 20 Jan 2009 16:11:00 GMT (5.2 mi at 30:46 min/mi) http://www.workoutdump.com/user/paul1687?ws=90b91b50-e202-470b-94e5-1b20fc2489dc Sun, 18 Jan 2009 16:29:00 GMT (1.5 mi at 10:53 min/mi, 307 calories burned) I was tired and sore, but this was the only time b4 next week http://www.workoutdump.com/user/paul1687?ws=c7285a74-0599-4783-9f06-06ac7c37399f Wed, 14 Jan 2009 11:42:00 GMT (2 km at 40:14 min/km) with masters http://www.workoutdump.com/user/paul1687?ws=430d100e-b272-431c-9413-1eb953b251bb Tue, 13 Jan 2009 19:53:00 GMT (2.05 mi at 13:39 min/mi) http://www.workoutdump.com/user/paul1687?ws=6fb2d0da-e67a-4afc-a777-d8d5dee86d49 Sat, 10 Jan 2009 21:36:00 GMT (2.8 km at 28:44 min/km, 636 calories burned) long free set, not too fast. http://www.workoutdump.com/user/paul1687?ws=a66d4fb2-9f32-459b-8581-a6daf730c5bd (4.85 mi at 3:17 min/mi, 351 calories burned) http://www.workoutdump.com/user/paul1687?ws=fb31a929-92cb-4c1c-a131-1e99c3ae2321 (0.8 mi at 20:00 min/mi, 99 calories burned) http://www.workoutdump.com/user/paul1687?ws=c9f2614f-d8a0-4b8f-9987-164937c6deb9 (.75 mi at 40:00 min/mi, 384 calories burned) http://www.workoutdump.com/user/paul1687?ws=c88272fa-d904-48db-80d8-2ded5ff3ef7f