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  • 21 miles
  • 08:30 time
  • 4245 calories
  • 9 workouts
  • This Week time period


  1. RUN
    great Treadmill Saturday 4.55 mi 01:07 14:38 pace

    It was late, a little rainy, and I didn't want to go anywhere. Felt very good.

  2. RUN
    great Greenway 3.12 mi 00:47 15:07 pace

    Very nice outside this morning. Followed my 30/30 run/walk again. Great to see Bill H. running with his daughter!

  3. FIT
    great Strength class 01:00

    I don't often go to class on a Friday, but when I do, it's 10 sets x 10 reps for everything.

  4. RUN
    great Johns Creek 3.5 mi 00:59 16:46 pace

    Out with my workout crew this morning. Slower, at least one has MCM coming up soon.

  5. RUN
    great Greenway 4 mi 00:59 14:49 pace

    Today is the first day I have applied structure to my running since I started back. I need that if I am going to expand my distance to a half marathon. There are course time limits in most races.... read more

    • Bill H.

      Look at you! Sub-15 minutes - you have made such amazing progress. Hard work pays off.

      4 days ago Like

  6. FIT
    great Strength class(endurance) 01:00

    Challenging rounds of lifting - 8 x 30sec/30rest for each move. Shoulders were the hardest for me.

  7. RUN
    great Cardio-core class 2.55 mi 00:52 20:15 pace

    Our class was mostly cardio on the treadmill -
    several rounds of inclines, the steepest at 25%. I didn't even know the treadmill went that steep. Anything above 15%, I walked. We ended each... read more

  8. FIT
    great Muscle Endurance 01:00

    We used bands today. One of our simpler workouts.

  9. RUN
    great Neighborhood 3.12 mi 00:47 15:02 pace

    Another hilly outing. I just realized I didn't post yesterday; post just added for Sunday.

  10. RUN
    Mathis Airport Parkway 4.15 mi 01:05 15:45 pace

    Sunday's morning run.

  11. RUN
    great Post-race 5k 3.1 mi 00:55 17:44 pace

    Um, a little slower. I did this after watching Michael S. and Kelli get their awards!

  12. RUN
    great Fairytale Dash 5k/10k 3.11 mi 00:43 13:54 pace

    Perfect morning for a race! Temps in the low 50s and sunny. Trimmed 4 minutes from my 5k time on Labor Day. It was fun seeing Michael S. and Kelli who ran the 10k.

    • Darrell G.
      Darrell G.


      8 days ago Like

    • Francis

      You are amazing...look at that pace! You must be fully recovered!! Was this the race on the GW? I was running at the same time!

      8 days ago Like

  13. RUN
    great Warm-up before 5K race 1.51 mi 00:26 17:10 pace

    I have found that a short warm-up benefits me now more than ever.

  14. VELO
    great Short workout 7 mi 00:34 12.5mph pace

    Slow slog on my recumbent bike to keep the cobwebs from getting started. 5K plus longer miles tomorrow.

  15. RUN
    great Neighborhood 2 mi 00:30 15:03 pace

    Did this mid-morning. Hills were not my friend today. I am finally officially tired after 15 consecutive days of training.

  16. FIT
    great Stair master

    4 x 10 floors; this one got to me today, no pain, just hard:)))

  17. VELO
    great Cardio-core 4 mi 00:10:00 24.0mph pace

    4 x 1 mile, hard push at level 6.

  18. RUN
    great Cardio-Core class 1 mi 00:14:38 14:37 pace

    4 x .25, -3% decline after stair master. (bike/stairs/treadmill/abs)

  19. RUN
    great Neighborhood 3.1 mi 00:47 15:02 pace

    Felt good on the hills. I try to monitor my impact when on a downhill. Only light rain, if any while I was out.

  20. FIT
    great Muscle endurance in class 01:00

    7 x 10 of everything. Example, walk-out pushups.