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  1. Hey, everyone! I'm just checking up on you while I continue to rest. Looks like you are all working hard! My next post won't be until sometime this Friday.

  2. FIT
    great Strength class 01:00

    Strength class format has finally changed from endurance to strictly strength for a while. I'm letting my cranky hip rest this week, so I improvised with ab work whenever we had a leg session... read more

    • Bill H.

      Good workout - Friday will be here before you know it - I hope your hip gets in a better mood.

      3 days ago Like

  3. RUN
    good 6 x .25 plus weights 2.5 mi 00:37 14:59 pace

    Easy run/walk with free weights for shoulders/biceps/triceps between each .25 mile. Princess Challenge coming up next weekend.

    • Francis

      Excellent job Arleen! I missed you on the GW this afternoon

      4 days ago Like

  4. RUN
    great Greenway 3 mi 00:47 15:31 pace

    Hoping to beat the rain, I left early for the greenway. It rained, an easy, soaking rain, and at first, all was well, but then the cold, wet chill set in, so I called it at 3.

    • Bill H.

      I went to Fowler, but stayed in the park and didn't make it down on the greenway. Good for you getting 3 in before the weather turned nasty.

      6 days ago Like

    • Francis

      Nice 3 miles Arleen. I stayed away from the GW expecting it to be wet this morning.

      5 days ago Like

  5. FIT
    great Cardio-core class

    150 total reps for each move in 5 rounds of descending totals: 50, 40, 30, 20, 10:
    squat thrusts w/body bar/incline pushups/marching planks/double crunches. Each set in between an incline run.

  6. RUN
    great Cardio-core class 1.43 mi 00:19 13:17 pace

    Total mileage as part of cardio-core class; done on treadmill at inclines in a complicated pattern that I won't try to describe. I will say it was accomplished in 6 separate incline runs up t... read more

  7. FIT
    great Mat work

    4 x 50 crunches/bicycles as part of cardio-core. No more miles today.

  8. RUN
    great Treadmill 1 mi 00:13:00 13:00 pace

    4 x .25 on a -3% decline. I've also avoided too much downhill stress on my quad while dealing with the hip/hip flexor issue. Not bad today; I did hold on.

  9. FIT
    great Stair master 00:09:00

    4 x 10 floors. This is the first time I've done this machine in a lot of months. Been letting my hip/hip flexor rest from climbing. I'm going to be sore.

  10. VELO
    great Cardio-Core Class 4 mi 00:12:00 20.0mph pace

    4 x 1 mile ride. Rotated from this to the stair master to the run to the mat.

  11. RUN
    great Treadmill 4 mi 00:54 13:35 pace

    Virtual run through New Zealand with a few inclines.

  12. FIT
    great Muscle endurance class 01:00

    Good, balanced workout.

  13. FIT
    great shoulders/arms

    Got chest and back on this past Thursday. Lifting heavier for a while.

  14. VELO
    great stationary bike 17.52 mi 00:50 20.9mph pace

    Rest day yesterday. Today, a simple ride.

  15. RUN
    great Treadmill long run 10.51 mi 02:20 13:21 pace

    All the rain has flooded the greenway locations; didn't plan to do a long run today, but then, once I started, I thought I would finish today instead of trying for this weekend due to heavy ra... read more

  16. VELO
    great Cardio-core class 2 mi

    Not sure how long; short ride with arm work as part of class. Also several rounds of mat work for core.

  17. RUN
    great 10 x .1 mile sprints 1 mi 00:11:00 11:00 pace

    Quick sprints between each strength exercise.

  18. FIT
    great Strength class 01:00

    50 or 100 reps, depending on exercise: various ab moves, dips, assisted pull-ups, lunges, bridges, etc.

  19. VELO
    great Ride before/after strength class 12.34 mi 00:36 20.5mph pace

    Had time to ride 6 miles before class, and added another 6 after class.

  20. RUN
    great Cardio-core 3 mi 00:41 13:31 pace

    6 x .50 mile on the treadmill during core workouts. The entire class lasted one hour.