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  • 30 miles
  • 03:50 time
  • 3258 calories
  • 12 workouts
  • This Week time period


  1. FIT
    good GWOD 00:14:00

    5 sets as quickly as possible of the following:

    1 Min Squat Hold
    20 Mountain Climbers
    1 Min Side Plank (30 sec each side)

  2. RUN
    good Run Home 1 mi 00:06:52 06:51 pace

    Legs were as heavy as expected on the jog home from work!

  3. RUN
    good Morning Tempo Run 8.01 mi 01:09 08:37 pace

    Kate P. and I were up nice and early this morning for this tempo run (4:15AM). I think this is probably the earliest I've ever been up for a training run, but we made it on a really great rou... read more

    • Marie

      What a super early way to start the day!

      about 15 hours ago Like

  4. VELO
    great After Work Cycling 10.07 mi 00:38 16.0mph pace

    Felt great to get some miles under the wheels after work! It's hot out, and I think I just beat the rain!

  5. FIT
    good GWOD 00:12:00

    25, 20, then 15 of the following:

    Explosive Pushups

  6. RUN
    great Speedwork Tuesday 2.35 mi 00:17 07:05 pace

    Kate P. and I hit the track tonight for 4 x 800M! She was rock solid all night, running quite constant pace! I ran the first and last with Kate and the middle two on my own (3:35, 2:46, 2:45, 3:3... read more

  7. FIT
    good GWOD 00:12:00

    Tabata Tuesday, so 20 seconds on, 10 off, for 4 minutes, times 3 exercises

    Jumping Lunges

    I felt a lot better after this today than I did yesterday!

  8. RUN
    good Home for Lunch 2 mi 00:14:15 07:07 pace

    I ran the same loop home and around the 3 buildings, but I felt significantly better today after the run and workout! Thank Goodness, because we've got some 800s coming up tonight after work!

    • Marie

      Stellar warm up for the hard stuff tonight!

      2 days ago Like

  9. FIT
    blah GWOD 00:12:40

    I don't remember one of these workouts that I've felt worse for. I felt fatigued and weak the entire time, but I made it through the tough workout.

    21, then 15, then 9 of the following:... read more

    • Kate P.
      Kate P.

      You still managed to push through though!! Great job, babe!

      3 days ago Like

  10. RUN
    good Home for Lunch 2.09 mi 00:14:37 07:00 pace

    Ran home from lunch after a rough stomach all morning. I felt pretty good on the run, but took it a little slower than the past few weeks.

  11. RUN
    good Saturday LSD 10.02 mi 01:36 09:35 pace

    Kate P. and I ended up sleeping in a little later today so we got a late start after breakfast! We drove down to the Nationals Stadium and ran on the Anacostia River Trail from the Stadium up to B... read more

  12. FIT
    GWOD 00:10:00

    I felt a little tired on this one today. It was a bit tougher but that's no excuse! 4 sets of the following:

    10 lateral burpees (jump was across the foam roller)
    15 elevated push-ups
    20 tuck... read more

  13. FIT
    great GWOD 00:15:00

    Today's workout was a tough one! 15 minutes, do as many as you can! Kate P. joined in for 5 sets, and I did another 4 to finish out the 15 minutes!

    15 In and Outs
    15 Squat Jumps
    15 Mountain... read more

  14. RUN
    great Thursday Tempo Run 4 mi 00:33 08:18 pace

    Kate P. and I had a tempo on the schedule tonight! The weather was a lot better today for a change, and that felt great! We ran a big loop around south Arlington! Kate pushed it hard today, and ... read more

  15. VELO
    great To/From To/From Work 4.2 mi 00:20 12.6mph pace

    I rode to work in the morning, and home for lunch. The weather was perfect for it! I must admit though, I was quite lazy during lunch! I would have done my GWOD, but I got caught up in the news ... read more

  16. FIT
    great GWOD 00:10:00

    8 rounds of the following as fast as possible. It took me 10 minutes:

    10 Hand Release Pushups
    15 (each side) Bicycle Crunches
    10 (5 per side) Step Ups

    Felt pretty good even after the 20 mile rid... read more

  17. VELO
    great 20 Miler Out and Back 20.08 mi 01:16 15.9mph pace

    I got back on the bike tonight and headed south past the beltway along the Mt. Vernon trail. I pushed pretty hard on the way out, so my legs were just about shot on the way back. One of these day... read more

  18. RUN
    great Tuesday Speedwork 3.87 mi 00:26 06:37 pace

    If it's Tuesday, Kate P. and I are at the track! Tough workout today with 3 x 1600M. We warmed up together, then I ran the first two on my own and finished up with Kate! It was a really tou... read more