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  • 2 miles
  • 00:47 time
  • 485 calories
  • 2 workouts
  • This Week time period


  1. No workout today. Slept for almost 12 hours, got to work late, and generally felt like taking a day off. The DOMS from the burpee beatdown on Monday set in pretty good in the upper body too. The le... read more

  2. RUN
    tired 60 min fast finish, FAIL. 1.78 mi 00:32 17:58 pace

    Didn't get to sleep till 4:30 am. Got enough work done at the office to head out early and take a nap in the afternoon for a total of 6 hours of sleep for the previous 24 hours. Not enough. Th... read more

  3. FIT
    great Burpee Wallballs 15 min AMRAP 00:15:00

    150 burpees, 150 wallballs. 15 minute AMRAP
    Finished 122 burpees without making it to the wallballs. My goal this week on the next two workouts is to get at least ONE wallball rep. After seeing Wil... read more

  4. RUN
    alright 60 min easy 4.3 mi 00:58 13:29 pace

    bleh. Yesterday took it out of me.

  5. RUN
    great MST 90 min. thirds progression 8.5 mi 01:42 11:59 pace

    Bull Gap north of Asheville off the Blue Ridge Parkway on the Mountains To Sea Trail. It took 47 minutes to get up on top of the ridgeline, but I ran out of time to make it all the way to the peak,... read more

  6. FIT
    great And, again 00:10:58

    In Asheville and didn't bother to look for a weight to throw around, so only air squats on the first leg set. Had to force myself to do this workout, but shouldn't have dreaded it so much... read more

  7. RUN
    great Shut In Trail - 1 hour 5.52 mi 01:09 12:30 pace

    Shut In Trail - estimated distance. My ears popped twice on the climb going out. Pretty cool.

  8. FIT
    great La La La La La 00:13:27

    Same workout as before, but 46 walking lunges instead of the overhead squats.

  9. RUN
    great 3 mile tempo 7.5 mi 01:12 09:35 pace

    The legs felt good. Warmup was a bit rough, but once I got going it was good. The extra 12 minutes was the warmup and cooldown walk.

  10. FIT
    great Wahlompalooza 00:19

    10 double unders, 50 wallballs 20 pounds, 150 singles, 45 overhead squats (with a PVC pipe since I couldn't even do it properly with even a 35 pound bar), 150 singles, 40 knees to elbows. I th... read more

  11. RUN
    great Fun trail run... 3.8 mi 00:48 12:37 pace

    SWAG'd the distance because I went on a couple of unmarked social trails a couple of times through the woods.

  12. RUN
    great Umstead single track 9.3 mi 02:08 13:45 pace

    Felt pretty good. Pushed a little bit on some of the uphills. A little too slow overall though. Would have probably missed the cutoff at Masochist at this pace. Speaking of Mountain Masochist, I&#x... read more

    • Joey A.
      Joey A.

      i really want to get back but 2015 i have to run OBX with Karla since it will be the 10th annual and the anniversary of our run when she was under going the cancer treatments.

      11 days ago Like1 person

  13. FIT
    great Mooby Do, again 00:09:25

    I'm still shocked at how fast the body adapts. Much faster.

  14. FIT
    great Mooby Do, again, slower 00:11:21

    Substituted deadlifts with dumbells and thrusters for the HPSN reps. HRPU and KTE. 15, 12 and 9. The knees to elbows was much easier because the bar is low enough that I can stand comfortably on th... read more

  15. RUN
    good 50 min easy 5.61 mi 01:02 11:03 pace

    50 minutes plus some walking warmup and cooldown. Good workout this morning.

  16. FIT
    great Mooby Doo 00:08:00

    15, 12, 9 reps each of hang power snatch, hand release pushups, knees to elbows.
    My first time doing the power snatch, so I only did the 35 pound bar with no weights on it. My form is CRAP, so ther... read more

    • Joey A.
      Joey A.

      had to look those up. gonna add the hand release pushups and knees to elbows to my repretoire but forget those snatches. not worth the risk to hurt myself with that

      16 days ago Like1 person

    • Munchabunch

      Those knees to elbows are terrible. You'll probably like them a lot.

      15 days ago Like1 person

  17. RUN
    alright 2 hours easy run 8.49 mi 02:10 15:18 pace

    Noodle legs. Slept three hours as soon as I got home. I really needed that.
    Did Company Mill and the short side of Sycamore. Explored a bit around the lower lake. Beautiful out there today.

  18. RUN
    great Cooldown 1.4 mi 00:20 14:17 pace

    Didn't feel like it, but I ran some anyway. Between that and taking a good dose of protein within 20 minutes I felt better later in the day than usual. We'll see what the Long Run Sunday ... read more

  19. RUN
    great Warmup 2 mi 00:20 10:00 pace

    On the warmup I had to adjust my expectations because the heat and humidity was pretty bad, especially the humidity. My stretch goal was originally sub 21 for the 5k, but then adjusted to sub 23. S... read more

  20. RUN
    great Sunbare Whispers 5k - 3rd pla... 3.1 mi 00:23 07:17 pace

    Lap 1 6:39 - Originally I wanted to go out at a pace I felt I could sustain in order to get the best finish time possible. But, after the first 200 meters I was solidly in 5th place in a pack of ru... read more