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Kelly logged 567 miles.

Last workout over 5 years ago. Help get them back on track!

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Entries

  1. FIT
    Class at gym

    Phys. Class at AC ( 55min) Good workout!

  2. RUN
    Work gym and AC 20 km 01:47 08:36 pace

    4 quick runs in total - First 2 runs - speed work. 6.7-8.5 Av 7.5 speed
    Run 3, 4 - incline int. level 6.5 incline 3,6,9 for 3 ,iles easch run..
    Mix weight workouts... read more

  3. RUN
    Gym at work..... 10 km 00:51 08:12 pace

    3 days of work outs; 2 interval runs and lots of weights!!

  4. RUN
    10 km 00:53 08:31 pace

    weightwd stpe ups:40lb
    B.press:40lb straight bar x20 x3 sets
    hammer curls/shoulder press: 30lb 15 x3 sets
    Stationary weighted lunges: 15 ea
    Leg press 180lb 20x 2 sets
    Pull doens 60lb x12 1 set
    Pus... read more

  5. RUN
    5 km 00:25 08:02 pace

    Treadmill run. 7.0mph - 9.0mph intervals
    Weighted step ups - 40lb 10 each lex x 2 sets
    Bench Press - 40lb - 20 x3 sets
    Hammer curls w/ shoulder press - 30lb 12 x3 sets
    Push ups

  6. RUN
    5 km 00:24 07:43 pace

    Ran 1.5 miles in 11:04.
    Weighted lunges - 20 L/R
    Kettle Ball Drill 20lb
    Bench press - 40lb straight bar x3
    Leg Press - 135lb x20 - 3 sets
    Weighted bench step ups - 30lb - 20 each leg
    Push ups - 20 ... read more

  7. RUN
    8 km 00:43 08:39 pace

    8km Treadmill run with 1.5miles in 10:55min .. ohhhh yessss
    no weights :(

  8. RUN
    5 km 00:25 08:02 pace

    Treadmill speed run;
    7.0 - 9.0
    Lunges;
    30lb walking x3 sets and 1 stationary set
    Leg Press;
    145lb 15 x 3
    Push ups; just..15:(
    Bench press;
    40lb 20 x 3
    Flys (machine);
    45lb 15 x 2
    Seated pulls:
    80... read more

  9. RUN
    5 km 00:25 08:02 pace

    Treadmill
    Mile 1 - 7.0
    Mile 2 - int climb 6.5 - 9.0 (30 sec int)
    Mile 3 - 7.0
    Followed by; 10 min stair climber - level 10
    Push ups
    Weighted step ups on bench (30-lb) 15 ea leg

  10. RUN
    10 km 00:56 09:00 pace

    Treadmill.. Work off that stupid halloween candy. grr. lol

  11. RUN
    10 km 00:55 08:51 pace

    Treadmill.
    M1 - 6.5
    M2 - 6.7
    M3 - 7.0
    M4 - 6.7
    M5 - 7.0

  12. RUN
    10.5 km 00:56 08:34 pace

    Hill run on country roads! Great run. Weather was perfect

  13. RUN
    6.5 km 00:34 08:25 pace

    Speed work on the treadmill and
    15 min Stairmaster - level 10
    = 50min cardio

  14. RUN
    8 km 00:44 08:53 pace

    On treadmill.. Speed intervals..
    10 min on Stair machine - level 10
    Mix of weights for 15min (Flys, Dips, Pulls)
    Push ups (15)

  15. RUN
    5 km 00:27 08:41 pace

    Int. Run after weights;
    Lat Pull downs x 3
    dips x 3
    Tri pull downs x 3
    Overhead Tri x 3
    Seated row x 3
    Push ups (20)
    Bench press (d.bell) 40lb x 2
    Fly (machine) x 3
    Chest press x 1 Set
    Crunchs x 1 ... read more

  16. RUN
    5 km

    Speed Int Run.. 25min (30 sec increase to 9.5 speed) x 2
    With weights;
    push ups (20) (6)
    shoulder press 15 ea d.bell x3
    crunches
    bench press (straight bar) (Bar 30lb - 20 x 3)
    21's x 3 = 30l... read more

  17. VELO

    spin class with weights! (first spin class.. im a fan!)

  18. RUN
    5 km 00:27 08:41 pace

    followed by weight workout

  19. RUN
    5.5 km 00:31 09:04 pace

    Short post race run with an hour of weights!

  20. RUN
    21.5 km 02:02 09:07 pace

    Toronto Scotia Bank 1/2 Marathon... Im addicted! Great expirence!