Sunday, July 16th

[Richard21142]

Weights plus rowing

[kevin871]

7 miles

[siamesedream]

4 mill miles.

[Belgian Lace]

Six miles easy.

[Handsome Jack]

11 miles track & trails + 10 miles biking.

[Fast Eddie]

21.1K half marathon race.  Report posted.

[Plugging Along]

8 mile long run.
Started about midnight on the airport.
Done at about a quarter after 1.
55 degrees with a little breeze, basically perfect.
18:07 for the first two miles.
Probably a little too fast for the shape I'm in.
Walk break miles 3,5,6,7 - they were about 10:10 each
Miles 4 and 8 in about 9:30 each.
Total time of just under 1h18, about 9:45 pace.
Foot was OK, Knee and hammy ached a little towards the end.
Almost 25 miles for the week. Last 30 days totals 107 miles.
Stepped on the scale at a dehydrated 235.

Longest run in 63 weeks, highest weekly total in 96 weeks.