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  1. FIT
    good EZ Basement Spin 00:30

    Nice and sweaty!

  2. FIT
    good 00:30

    PiYo Core

  3. RUN
    good Frosty 5k 3.1 mi 00:23 07:22 pace

    That was hard! My first mile came in at 7:17, my next two were over 7:40s. Clearly, pacing is still an issue for me BUT I got a new PR!!!!

  4. RUN
    good Frosty 5k Warm Up 1.29 mi 00:11:31 08:55 pace

    Once upon a time I didn't warm up before races.....

  5. FIT
    good Simons Says Bie Test 2

    UGH! 20 minutes at T2. Average HR was 156, Watts 163, RPM 86.

  6. RUN
    good Shakespeare Road 5 mi 00:43 08:30 pace

    This was the run meant for earlier this week when I forgot my inhaler. Today it went just fine!!! Did four 20" strides at the end with 30" recovery between.

  7. RUN
    good YMCA Treadmill-Speedwork! 4.45 mi 00:41 09:19 pace

    Mkay, my buddy Dennis is giving me these workouts to do. But he must think I'm part Kenyan or something for telling me to run half a mile in two minutes. Excuse me, I'm no mathlete, but... read more

  8. swim
    good DACC Pool 2000 yd 00:45 39:42 pace

    Took four thirty second breaks (after 5 laps, then 10 laps, then 20, then 30). My left shoulder bugs me, but I'm excited that I'm able to swim this far after so many months off.

  9. FIT
    good Simons Says Cycling 01:05

    Bike class had a lot of transitions in and out of the saddle, progressive pick ups taking rpm from 80-100 over thirty seconds and then rapid pick ups where we got to max rpm quickly and held it a w... read more

  10. RUN
    tired Forgot inhaler..... 1.5 mi a five mile run was cut to only 1.5 miles. If only I didn't need air! :(

  11. FIT
    good Simons Says Fitness 01:00

    Indoor cycling. We stayed in zone 3, low zone 4, so that meant ave HR of like 129-141 for me. My quads are just constantly tired but able to do the work no problem.

  12. RUN
    great Run w/ Misha & Kristen 5 mi 00:45 08:56 pace

    Great run with Misha and Kristen!!! I didn't feel like I needed my inhaler the entire time (did use it pre-run). Plus I was able to join in the conversation, a first in months!!!

    • Joan C.
      Joan C.

      Sounds like a great run, Janell. I got the shirt and medal in the mail this past week- love the shirt- different color!

      8 days ago Like

  13. RUN
    good Run w/ Misha 7 mi 01:03 09:02 pace

    30'wu (z1) then 10'z2, 10'z1, 5'z3, 5'z1
    z1 >9:00 pace
    z2- 8:55
    z3- 8:45

  14. FIT
    good Basement Spin 00:41

    15min wu then 5min at max effort x 3 with 2 min recover between, 5 min cd. It was tough to stay focused and push myself for five entire minutes, my mind wandered and I wasn't sure if I was re... read more

  15. FIT
    good Basement Spin 00:56

    Descending Intervals
    15min WU
    2'hard 2'ez
    90"hard 90"ez
    75"hard 75"ez
    60"hard 60"ez
    45"hard 45"ez
    10 min ez spin, then repeat intervals
    5min cool ... read more

  16. swim
    good DACC Pool 1800 yd 00:42 40:47 pace

    Swimming is still so hard. I'd do six laps then take a 45 second break (stopping my watch).

  17. FIT
    good Abs & Arms 00:40

    Good workout with Misha.
    Drop down push-ups x 15
    One minute plank
    Tri dips x 20
    Bent leg raise w/ hip lifts x 25
    Weighted squat clean & press x 15
    Leg raises w/ hip raise (on bench) x 15
    Raised... read more

  18. RUN
    good YMCA Treadmill 3.85 mi 00:37 09:36 pace

    4 x 0.5mi in z4 (3'recovery- mostly walked)
    Then 5' walking CD
    Wasn't sure how fast to start, ended up doing each half mile faster.
    1- 8:20 pace
    2- 8:13 pace
    3- 8:06 pace
    ... read more

  19. FIT
    good Michelle's Class 00:45

    "Muscle endurance." A lot of gear, spin ups, and a six minute climb at the end. Started off very tired but had a great second wind mid-way through.

  20. RUN
    good Snow Run w/ Misha 8 mi 01:13 09:09 pace

    I had very specific paces to hit for this run and only managed it for one of eight miles! Worst. Pacer. Ever. Still a beautiful, cold run.