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  • 23 miles
  • 04:35 time
  • 2867 calories
  • 5 workouts
  • This Week time period


  1. RUN
    blah Long Run Day 12.06 mi 01:57 09:40 pace

    Goal: 12mi @ 9:00-9:15
    Actual: 12mi @ 9:40

    Meh. I didn't feel like running today. When I got to the parking lot for my planned starting spot, there was a rowing event happening and traffic wa... read more

  2. RUN
    good Treadmill Tempo Day 5.52 mi 00:53 09:36 pace

    Goal: 2 easy, 2 @ 8:00, 2 easy
    Actual: 2 easy, 2 @ 8:00, 1.5 easy

    Wanted to keep going but ran out of time. After the first tempo mile, I took off my headphones to listen to my breath, which helpe... read more

  3. FIT
    alright 00:20

    Upper body push - DB bench press/flat flyes (superset), bench dips/pulldowns (superset), standing cable flyes. Three sets of each.

    I can't lift my arms.

  4. FIT
    alright Spin podcast that kept shutti... 00:25

    TIRED this morning. I slept so hard. Probably should have stayed in bed. This was not the best workout. Couldn't get into a groove because the stupid podcast kept shutting off - either it ... read more

  5. RUN
    great Treadmill Interval Day 5.83 mi 01:00 10:17 pace

    Time approximate. Includes some walking to warm up, some walking to cool down, and recovery intervals.

    Goal: 4-6 x 800 @ 7:45-7:30 pace, 800 RI
    Actual: 5x800 @ 7:41-7:30, 800 RI

    This went well. ... read more

  6. RUN
    Long Treadmill Run 10.1 mi 01:31 09:02 pace

    Goal: 10 mi. @ 9:00-9:15
    Actual: 10.1 mi. @ 9:02

    Yes, it's a lovely spring day. When I woke up it was very foggy & I didn't feel safe running in it. I also didn't want to leave... read more

  7. VELO
    good Cardio bike at the gym 6.02 mi 00:20 18.1mph pace

    Low intensity today - HR around 120.

  8. FIT
    Light Leg Day 00:35

    Warmup on elliptical; squats; kettlebell swings (but went lighter this week); split squats; single-leg deadlifts - one set without weight, two more with only a 5lb. dumbbell, focusing on balance an... read more

  9. RUN
    good Treadmill Tempo Day 6.01 mi 00:54 08:56 pace

    Goal: 1 w/u, 5 @ 8:15, 1 c/d
    Actual: .75 w/u, 5.26 @ 8:27, 5 minute walking cooldown

    This was alright. I think I got close to the 5 @ 8:15 - it took me about a half mile to get up to pace after m... read more

  10. FIT
    good Upper body 00:25

    Assisted pull-ups, one-arm row, bench press, shoulder press. The biggest accomplishment here was not retreating into the ladies' workout room and working around the big dudes who were flexing... read more

  11. FIT
    good Podcast at the Gym 00:30

    First workout in new bike shoes w/cleats. I don't know if it made a difference vs. sneakers and toe cages. Felt comfortable, though, and a good workout.

  12. RUN
    blah Treadmill Interval Day 5.02 mi 00:50 10:00 pace

    Goal: 1 w/u, 5x1200 @ 7:30-7:45 pace w/400 RI, 1 c/d
    Actual: 1 w/u, 2x1200 @ 7:47, then another half of that, then I finished out to hit 5 miles.

    Hoo boy. I could not get it together this morning... read more

  13. RUN
    good Oak Ridge 9.02 mi 01:22 09:04 pace

    Goal: 9mi. @ 9:00-9:15 pace
    Actual: 9mi @ 9:04

    Splits: 9:15, 9:04, 8:57, 9:21, 8:54, 8:54, 9:16, 9:08, 8:51

    The weather was absolutely perfect, so I had no excuse if this turned out to be a ... read more

  14. FIT
    good Leg Day 00:40

    After a brief elliptical warmup: kettlebell swings, goblet squats, leg extension, leg curl, and my first attempt at single-leg deadlifts. These will solve a great deal of running imbalances once I... read more

    • Alexis D.
      Alexis D.

      Split leg lunges are also great for balance. When I started doing those, I fell over a lot.

      16 days ago Like1 person

    • Jennifer O.
      Jennifer O.

      Those are good, too - I tried those the other day and my quad cramped up from fatigue! I have some work to do.

      16 days ago Like

  15. VELO
    good Stationary bike at the gym 00:30

    There was an actual spin class going on (and I couldn't walk in late) so I was relegated to the cardio bike (20 minutes on the bike, 10 minutes on the Arc Trainer). Kept intensity low because... read more

  16. RUN
    good Treadmill Tempo 7.01 mi 01:01 08:43 pace

    Goal: 7mi @ 8:30
    Actual: 7mi @ 8:43
    These tempo runs are always tough for me. The gym was hot and humid and I was drenched by mile 2. Had to take a walk/jog break around mile 5, which threw the ... read more

  17. FIT
    good Upper body 00:30

    Pulldowns, low seated pulley row, pushups, assisted dips, shoulder presses. Three sets of each. Kept it moving and tried to keep the HR elevated.

  18. FIT
    good Spinning Podcast 00:32

    Good spin today! Figured out the best bike settings and took pictures so I'll remember for next time.

  19. RUN
    great Treadmill Interval Day 5.56 mi 00:57 10:17 pace

    Goal: 1 easy, 8x400 @ 8.0-8.4mph w 400RI, 1 easy
    Actual: 1 easy, 8x400 @ 8.0-8.6mph w 400RI, .75 easy

    Saturday's run was a bust, but this one went well. I did the last 200 at 8.6! I don... read more

  20. RUN
    alright Victor Ashe Park Tempo(?) Run 6.01 mi 00:54 09:02 pace

    Goal: 1 easy, 5 @ 8:15
    Actual: 1 easy, 5 @ 8:45 (But it was ugly. Splits: 9:21, 8:35, 9:31, 8:31, 9:15, 8:59.)
    I did what I could. My Garmin lost me for a little bit. It was windy. It was hilly... read more