Pinellas County - Long Run: 13.12 miles, 00:09:14 average pace, 02:01:03 duration
it was pouring with heavy winds when i woke up so i waited a bit for it to calm down before heading out. it was great until the rain stopped and the humidity came in which coincided with the ascent. overall it was a good session. beth’s handheld water sucks.
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Recovery: 1.00 miles, 00:10:29 average pace, 00:10:29 duration

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Pinellas County - 5 x 5’ [3’]: 6.13 miles, 00:08:34 average pace, 00:52:34 duration
hard session on tired legs. pretty excited i hit and sustained the paces as i did though. quit the cool down early because of a niggle in my left foot.
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Pinellas County - Easy: 4.07 miles, 00:09:24 average pace, 00:38:18 duration
went off a bit fast at the start. lots of strong wind gusts (mostly headwind and crosswind). glad i forced myself to get out.
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Pinellas County - 90’: 10.02 miles, 00:08:17 average pace, 01:22:59 duration
something just clicked on this run. even the faster portion did not seem like i was pushing too hard. i was highly aware of form, effort, breathing, and middles. only thing i was not aware of was my left bloody nip until i was in the shower!
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Recovery: 3.00 miles, 00:10:53 average pace, 00:32:38 duration

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Pinellas County - Hills: 5.01 miles, 00:08:49 average pace, 00:44:11 duration
rough getting out of bed this morning. finally got a bit of rest though. the legs were just a little tight starting off but much tighter after the session. felt pretty good but slight sharp pain in left shoulder.
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Pinellas County - Long Run: 20.04 miles, 00:09:48 average pace, 03:16:16 duration
kept it chill with between 9:30 and 10:00. the first half almost felt too easy. it was not until i had to go over the overpasses again where my legs started to actually feel it a bit. the leg back i would just “rope” people in and then slow down for a bit to rest. this was a great confidence boost and a nice way to end the year.
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Pinellas County - Easy: 5.04 miles, 00:08:55 average pace, 00:44:59 duration
testing out the knee and leg. nothing too crazy but should probably take it easy tomorrow as well in anticipation for the long run. stopped halfway through when someone pointed out one of the local gators.
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Pinellas County - 90’: 8.51 miles, 00:09:01 average pace, 01:16:43 duration
felt great until about mile seven where i felt a tightness in my right calf and hammy. it went away but came back around eight and a half so decided to call it quits to be safe.
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Recovery: 3.00 miles, 00:10:52 average pace, 00:32:37 duration

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Pinellas County - Easy: 5.01 miles, 00:09:32 average pace, 00:47:48 duration
was suppose to do hills but after these last few days of festivities and lack of rest opted for easy. calves were tight and humidity made it a bit tougher to breathe.
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Pinellas County - Long Run: 16.66 miles, 00:09:16 average pace, 02:34:24 duration
whew, rough plan was 3 miles warm-up, then 1 mile on/off at 8:30 pace, then cool down the rest of the way. little bit fast for some intervals, and boy did that bridge wipe me out (the third interval?). during the cool down had to stop to find tissues and also going up the final bridge. not trying to kill myself being i still have parental duties with it being christmas eve and all. overall it was a great outing if i must say so.
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Pinellas County - 10 x 1km (mod) [1’30”]: 9.05 miles, 00:08:41 average pace, 01:18:36 duration
did not think i would complete 10 reps but went pretty well once i was moving. kept it controlled for the most part and ground it out.
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Pinellas County - Easy: 4.06 miles, 00:09:22 average pace, 00:38:01 duration
very hard to get out the door. did not pay attention to the stats while running but was pleasantly surprised!
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Pinellas County - 90’: 10.12 miles, 00:08:43 average pace, 01:28:12 duration
pretty exhausted this morning. thee run just felt okay.
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Recovery run: 3.00 miles, 00:10:53 average pace, 00:32:40 duration

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Pinellas County - Hills: 5.23 miles, 00:08:30 average pace, 00:44:27 duration
florida hills! went well enough but was exhausted from driving about eleven hours the day before.
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Horry County - Long run: 14.99 miles, 00:09:25 average pace, 02:21:04 duration
rain and strong wind in myrtle beach. really nice run considering up here for the celebration of life for lib.
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@johanbove@johanbove.info hope all goes well. my Buddy did the same but alcohol was involved so that falls on him.

Pinellas County - Easy: 4.06 miles, 00:09:43 average pace, 00:39:29 duration
did not want to get out of bed. played this one by feel and was not surprised by the results.
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Recovery: 3.00 miles, 00:10:54 average pace, 00:32:41 duration

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Pinellas County - 2 x Ladder: 5.06 miles, 00:09:13 average pace, 00:46:39 duration
went alright. hit everything i wanted but just was not into it today. looking forward to an easy day tomorrow.
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Pinellas County - 90’: 10.47 miles, 00:08:36 average pace, 01:30:01 duration
legs were tired as fuck and the whole thing felt like a tempo run. at some point i was able to zone out and i do not think i would have completed the run if i had not.
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@bmallred@staystrong.run this was a really fun run

M [02;04;02]: Recovery run: 4.50 miles, 00:09:41 average pace, 00:43:35 duration

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Recovery: 4.50 miles, 00:09:41 average pace, 00:43:35 duration

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Pinellas County - 10 x 2’[1’]: 6.22 miles, 00:08:12 average pace, 00:51:01 duration
woops, i miscounted and skipped the last interval! still shaved thirty seconds from my 10km PB.
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Pinellas County - Long run: 16.54 miles, 00:09:54 average pace, 02:43:52 duration
broke up some of the run in to 5km on/off. got a bit light headed at around 14 miles so walked it off and hydrated. overall pretty nice run.

grandma lib passed today.
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Pinellas County - Recovery: 3.02 miles, 00:08:58 average pace, 00:27:06 duration
in lieu of a meeting went for a run. bit quicker than i would have liked but it felt comfortable in the moment.
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Pinellas County - 10 x 2’[1’]: 6.25 miles, 00:08:43 average pace, 00:54:27 duration
the intervals went great at around eight minute pace each time. some crazies out there dorking with the first three, but after that it was a smooth rhythm.
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@johanbove@johanbove.info i like this

Pinellas County - Easy: 5.06 miles, 00:09:16 average pace, 00:46:51 duration
watch did not report back distance, but it was suppose to be by HR anyways so went on that metric. overall great run and was probably able to keep the HR lower just due to it being fucking cold.
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Pinellas County - 90’: 10.44 miles, 00:08:38 average pace, 01:30:06 duration
whoa, just awesome. two nights of good sleep, rest the day before, and very low humidity. this just felt great and definitely boosted my confidence after the failed long run this weekend.
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Recovery: 3.00 miles, 00:11:49 average pace, 00:35:26 duration

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Pinellas County - 10 x 30” (hard) [30”]: 5.06 miles, 00:09:22 average pace, 00:47:21 duration
legs still tired from a long weekend. humidity was high with the fog but stuck it out even though i really wanted to walk.
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Pinellas County - Long run: 11.54 miles, 00:10:09 average pace, 01:57:14 duration
kind of sucked. should have waited another day and gave my body an actual rest because my legs were tired as fuck. did the park-to-park route which was cool. the second park was cool because it had a lot of walkways and a neat tower thing so did a bit of tourist mode there. the last leg of the run was brutal and just did not have the motivation.
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Recovery: 2.00 miles, 00:10:54 average pace, 00:21:47 duration

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Pinellas County - 3 x 1mi [1’30”]: 5.05 miles, 00:08:48 average pace, 00:44:27 duration
great session. kept a steady 8:00-ish pace on the intervals and did not feel too wiped out.
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Pinellas County - Easy: 4.06 miles, 00:09:32 average pace, 00:38:43 duration
did not want to get out of bed today but thankful i did. took a bit to warm up the legs with this weather but found a good stride.
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Pinellas County - 90’: 9.10 miles, 00:09:28 average pace, 01:26:06 duration
brrrr…. pretty decent run. thought the HR would creep more with how much i was wearing. only stopped five times to hack up a lung.
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Recovery: 3.00 miles, 00:11:02 average pace, 00:33:07 duration

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Pinellas County - 5 x {30” (easy) 20” (tempo) 10” (hard) [2’]}: 5.10 miles, 00:09:35 average pace, 00:48:51 duration
fun workout but should have put the reps from 5 to 10. only had to stop twice to cough up a lung, but otherwise felt okay for getting over a cold.
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Pinellas County - Long run: 7.42 miles, 00:12:23 average pace, 01:31:51 duration
rough. still sick. hard to breathe and coughing fits.
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TBT Turkey Trot: 3.14 miles, 00:12:10 average pace, 00:38:10 duration
night before had 103.5F fever, chills, and barely any sleep. did the turkey trot with fam and chased lennox on the scooter. it was fun but took a toll on the body.
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Pinellas County - 90’: 9.25 miles, 00:08:51 average pace, 01:21:46 duration
one of those runs you do not want to stop. great pace where it felt like i was pushing enough and also allowing myself to recover. had to call it quits with about 9 minutes left due to a weird pain in the left heel. feels fine now but being cautious. ready for a rest day tomorrow!
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Recovery: 2.00 miles, 00:12:02 average pace, 00:24:04 duration

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Pyramids: 5.39 miles, 00:10:53 average pace, 00:58:37 duration
called it early due to spicy food and opted for treadmill. was trying to get to zone 5 and was sure the pace would get me there at the peak, but barely reached threshold with conditions. curious if i was outside how different it would have been. new training block. 10:55, 9:41, 6:59
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Pinellas County - Junk: 0.65 miles, 00:10:25 average pace, 00:06:48 duration
called it early due to spicy food.
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Pinellas County - Long run: 13.01 miles, 00:09:33 average pace, 02:04:21 duration
another early morning since the rest of the day is gymnastics and birthdays. the run was pretty good. pretty constant pace without too much effort. the legs were tired, but then again so was the rest of me.
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