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  • 26 miles
  • 02:46 time
  • 1192 calories
  • 4 workouts
  •  
  • This Week time period

Entries

  1. FIT
    good 00:30

    Upper body workout, 4 circuits:
    Seated dumbbell press x 12
    Single-arm dumbbell rows x 12 each arm
    Flat bench dumbbell chest press x 12
    Dumbbell upright rows x 12
    Seated dumbbell hammer curls x 12
    S... read more

  2. VELO
    good highway 15.8 mi 01:12 13.2mph pace

    Windy, windy, windy.

  3. VELO
    good trainer 10.1 mi 00:34 17.9mph pace

    Cardio

  4. FIT
    good Lower Body Workout 00:30

    4 circuits:
    Goblet squats x 12
    Step-ups x 12 each leg
    Dumbbell stiff-leg deadlifts x 12
    Dumbbell glute bridges x 12
    Standing calf raises x 12
    Stationary lunges x 12 each leg

  5. VELO
    good trainer 9.4 mi 00:30 18.7mph pace

    Hill climbs

  6. VELO
    good highway 15.1 mi 01:08 13.3mph pace

    It was windier than I was expecting, so I was slower than I wanted to be--but the sun was shining, and it felt GREAT to be outside and on the road!

  7. VELO
    good trainer 14 mi 00:45 18.7mph pace

    Hill climbs

  8. FIT
    good 01:00

    10 minutes incline walk
    Squats 3 x 20
    Overhead press 3 x 20
    Single-leg deadlifts 3 x 20
    Planks :30/:30 x 5
    Bicycle crunches :30/:30 x 5
    Scissors 3 x 30
    Bicep curls 3 x 20
    Overhead tricep kickbacks ... read more

  9. VELO
    good trainer 10.13 mi 00:33 18.5mph pace

    Hill climbs and sprints ...

  10. VELO
    good trainer 7.22 mi 00:31 14.0mph pace

    Hill climbs

  11. FIT
    good 00:45

    10 minutes stairs
    Lateral walks w/ band & squat 3 x 20
    Bench dips 3 x 15
    Russian twists w/ ball 3 x 15
    Air punches :15/:15 x 7
    Standing rows 3 x 15
    Hammer curls 3 x 15
    Reverse crunches 3 x 15
    S... read more

  12. VELO
    good trainer 11.04 mi 00:39 16.8mph pace

    Cardio

  13. walk
    good highway, park 3.04 mi 00:57 18:36 pace

    Sweaty, humid walk before the rain ...

  14. VELO
    good trainer 11.5 mi 00:36 19.3mph pace

    Cardio

  15. FIT
    good 01:00

    10 minutes stairs
    lateral walks w/ band 4 x 20
    bench dips 4 x 15
    Russian twists w/ ball 4 x 15
    Air punches :15/:15 x 6
    Bicep curls 3 x 15
    Scissors 3 x 15
    Reverse crunches 3 x 15
    Overhead dumbbell c... read more

  16. VELO
    good trainer 12.12 mi 00:36 20.4mph pace

    Cardio--sprints and hill climbs

  17. VELO
    good trainer 10.54 mi 00:31 20.4mph pace

    Extra cardio

  18. FIT
    good 01:00

    Stairs 10 minutes
    Lateral walk w/ band 3 x 20
    Pushups on knees 3 x 20
    Russian twists 3 x 20
    Air punches w/ dumbbells :15/:15 x 5
    Hammer curls 3 x 20
    Standing rows 3 x 20
    Scissors 3 x 20
    Reverse cru... read more

  19. FIT
    good Jasper/Ponca area 4.5 mi

    Hiking waterfall trails (some of them pretty rugged)