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Entries

  1. RUN
    good Montour Preserve 14 mi 02:17 09:46 pace

    Long run on the Montour Preserve trails. Met up with Kristen and we did seven miles together, then she had to go home and I almost talked myself into calling it a day too. But "what would De... read more

  2. VELO
    great Millmont & Back 37 mi 02:27 15.1mph pace

    Long bike day. Rode with Lynn and Steph. I was solo the last twenty minutes, so that was sad and lonely, but a PDR was still had by all! I ended up doing 37 miles in my 2.5 hours (2:27:18- but w... read more

  3. RUN
    great Friday Triday 3.67 mi 00:30 08:10 pace

    I OWNED this run! Fifteen minutes easy, fifteen minutes hard. Started at just under 9 min/pace, ended at just over 7 min/pace. I realized that this was one of only two runs on my schedule this w... read more

  4. FIT
    good Friday Triday 15 mi 01:00 04:00 pace

    Spinning on the spin bike at the gym seems to be a better workout both physically and mentally than doing it on the trainer in my basement. Spent an hour and got good and sweaty. (Distance is esti... read more

  5. swim
    good Friday Triday- Swim 3100 yd 01:15 42:34 pace

    Felt good in the water today, strong actually. Although it only took about 26 minutes before I looked at my watch to see how much longer I had to go. Hahaha! The last 15 minutes my body started ... read more

  6. FIT
    blah Basement Spin 02:00

    Two hours is a long, long time to be on the trainer. Ugh. At least I got to watch some Walking Dead.

  7. FIT
    good Mini-Strength 00:15:00

    Fifteen minutes is better than nothing, I guess! Picked up overtime and have evening plans.
    3 min WU on elliptical type machine, adductor 65# x 20, abductor 65# x 20, burpees x 12, ball pikes x 10... read more

  8. swim
    great DACC Pool 2100 yd 00:52 43:28 pace

    Felt really strong today!
    WU 300 (free/back/paddle)
    MS1 100, 200, 300, 200, 100 all with 20" recovery. Focus on form
    MS2 6 x 100 (20") Negative Split (I DID IT!!!!)
    1- 2:16
    2- 2:11
    3- ... read more

  9. VELO
    good Hardscrabble Hill Repeats 25 mi 02:05 12.0mph pace

    10 times up and down that horrible hill!

  10. VELO
    good Out to Millmont 28.71 mi 01:55 15.0mph pace

    This ride was a tad longer. I stopped my Garmin for a snack break and forgot to restart it. Nice ride with my coach!

  11. RUN
    great Just Being Social 2.83 mi 00:25 08:55 pace

    Ran with a new group today. Run was not on the plan, but I like networking and meeting new people, so we'll call this a warm up for my ride.

  12. VELO
    great Relaxed Miles with Steph & Lynn 12.55 mi 00:58 12.9mph pace

    Tired legs following the 10k, definitely felt the burn on every hill. But this was a very relaxed, conversational ride.

  13. RUN
    great Women's Health 10k 6.2 mi 00:48 07:46 pace

    New 10k PR!
    Plan was simple. WU for at least 20 minutes before the race, then miles 1-2 run at 7:50, miles 3-6 run at 7:40. I 'knew' I couldn't do it. And true, my splits are a li... read more

  14. Shared Photo

    • Janell W.
      Janell W.

      Workout from yesterday. This took me about 45 minutes to complete. Got a lot of shoulder soreness today!

      11 days ago Like

    • Isaac M.
      Isaac M.

      Your soreness is from being so awesome!

      9 days ago Like

  15. RUN
    alright "Easy" Four Miler 4 mi 00:36 08:54 pace

    Ugh. This was supposed to be an easy four miles. But my effort did not match my pace. The effort I was putting into this barely sub-9 pace, ugh, it felt like such a slog! I did do my strength w... read more

  16. swim
    great DACC Pool 1900 yd 01:05 60:12 pace

    I like this type of swim where its broken down into little chunks.
    WU 300 (free/back/paddles)
    MS 3 x [3 x 100 (20")] (5') / 2 x 150 w/ paddles (2') / 12 x 25 (15") odds fast, ev... read more

  17. FIT
    alright Outside Spin 00:56

    Gorgeous day out, but I had to do my workout on the trainer since Maggie was with me. So I hauled the trainer outside. She bounced on the trampoline and I rode my bike. Descending intervals. WU... read more

  18. RUN
    tired Ugh! 4.86 mi 00:45 09:09 pace

    This run makes my Top Twenty Worst Runs list. Haha! Supposed to be 3 x 1 mile at 7:40 pace. I don't think I could even get under 8min/mile for a few moments let alone a whole mile x 3! I c... read more

    • Joan C.
      Joan C.

      And... many days you Do have it, Janell!

      14 days ago Like1 person

    • Show 2 more comments...
    • Isaac M.
      Isaac M.

      top 20 worst list? interesting.... well the next one will be better!

      11 days ago Like1 person

    • Janell W.
      Janell W.

      Ha! You don't have such a list, Isaac?! Don't you have those runs that were so purely awful that you can't forget them??? #1 was my first ever 18 mile run in my first ever marathon training cycle. That run will forever live in infamy!

      11 days ago Like

  19. swim
    good DACC Pool 2700 yd 01:05 42:22 pace

    NEW SWIM PDR!!!!! Yay!

  20. VELO
    good Hill Repeats on a Bike 20.19 mi 01:28 13.7mph pace

    I lost some mileage and time because I stopped my watch a few times and forgot to restart. I dubbed this the Horrible Hardscrabble Hill Repeat Ride. Up and down the same hill TEN TIMES ON A BIKE!... read more