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Entries

  1. walk
    good Walking 0.85 mi 00:24 27:57 pace

    Cool down walk while listening to the end of the hawks game

  2. RUN
    alright Trail 4.5 mi 00:47 10:22 pace

    5-min easy run warmup.
    20 min: 20-, 30-, 40-, 60-second sprints with rest-based walk/jog intervals; was able to do 3.75 rounds despite headache.
    Moderate/easy pace for the rest of the run.
    Longe... read more

  3. FIT
    great Weights 00:30

    3x10 squats w/ 40# barbell
    10 push-ups
    10 seated rows with 70#s
    10 push-ups
    10 seated rows with 70#s
    10 push-ups
    10 seated rows with 70#s
    10 step ups with 20# DBs
    12 jackknifes with Swiss ball
    ... read more

  4. FIT
    great Weights 00:20

    Last day of only 2 rounds.
    2x12 deadlifts with 30# barbell
    12 shoulder presses with 20# DBs
    12 wide grip lat pull downs - 70#s
    12 shoulder presses with 20# DBs
    12 wide grip lat pull downs - 70#s
    1... read more

  5. RUN
    good Easy jogging 1.45 mi 00:16 11:20 pace

    Jogged easy after sprints.

  6. RUN
    good Sprints 1.51 mi 00:20 13:17 pace

    Sprinting in empty is hard. Did a 30:90 sprint:walk ratio for 20 min. Followed it up with easy jogging.

  7. FIT
    great Weights 00:20

    2x12 deadlifts with 25# dumbbells
    12 shoulder presses with 20# DBs
    12 wide grip lat pull downs - 70#s
    12 shoulder presses with 20# DBs
    12 wide grip lat pull downs - 80#s
    12 lunges with 20# barbells... read more

  8. walk
    great Treadmill 0.7 mi 00:14:00 20:00 pace

    Easy walking

  9. FIT
    great Weights 00:25

    2x12 squats with 25# DBs
    12 push-ups
    12 cable rows with 70#s
    12 push-ups
    12 cable rows with 80#s
    12 step ups on 6 risers with 20# DBs
    10 jackknifes on Swiss ball
    12 step ups on 6 risers with 20# DB... read more

  10. RUN
    great Treadmill sprints 1.8 mi 00:20 11:06 pace

    1 minute @ 6:30-6:40 pace
    2 minutes slow walking
    I think it was six times.

  11. walk
    good Post weights walking 0.68 mi 00:12:00 17:38 pace

    Not much time after weights today.

  12. FIT
    good Weights 00:25

    2x15 deadlifts with 20# barbell
    15 shoulder presses with15# DBs
    15 wide grip lat pull downs - 50#s
    15 shoulder presses with15# DBs
    15 wide grip lat pull downs - 50#s
    15 lunges with 20# DBs
    8 Swiss... read more

  13. walk
    good Post-weights walking 0.5 mi 00:10:00 20:00 pace

    Little short on time today.

  14. FIT
    great Weights 00:25

    2x15 squats with 25# DBs
    15 push-ups
    15 cable rows with 70#s
    15 push-ups
    15 cable rows with 70#s
    15 step ups on 6 risers with 20# DBs
    8 jackknifes on Swiss ball
    15 step ups on 6 risers with 20# DBs... read more

  15. walk
    great Treadmill 0.8 mi 00:23 28:15 pace

    Treadmill walking after work, before the school bus. Watchin' some DWTS.

  16. walk
    great Gym treadmill 1.1 mi 00:20 18:10 pace

    Post-weights walking.

  17. FIT
    good Weights 00:25

    Still feel like a noob at the gym. Lots of people this morning. Wore my music. Good idea.
    2x15 deadlifts with 20# barbell
    15 shoulder presses with15# DBs
    15 wide grip lat pull downs - 40#s
    15 shou... read more

  18. VELO
    good Intervals 2.69 mi 00:15:00 10.8mph pace

    Intervals using a 1:2 ratio.