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  • 8 miles
  • 04:12 time
  • 921 calories
  • 5 workouts
  • This Week time period


  1. FIT
    Wednesday Workout 01:00

    5 Rounds:
    300m Row
    20 Toes to Bar Core Work

    15 Minute Round:
    60 Jump Rope
    15 Burpees
    15 Push-ups

    On the Minute - 10 Minutes
    Box Step-ups 10 each leg

  2. FIT
    Fabulous Fifties 01:00

    WU 1000m Row

    3 Sets - 50 each
    Incline Sit-ups
    Leg Press
    Lat Pull Down
    Leg Curl
    Chest Press
    Leg Extension
    Tricep Pull Down

    CD 1000m Row

  3. RUN
    good Oklahoma Running 3 mi 00:29 09:46 pace

    Gorgeous 55 degree morning.

  4. FIT
    Stair Climb 00:40

    7 flights 3x, 3 sets

  5. FIT
    Horrible Hundreds 01:00

    WU - Row 400m

    100 each:
    Box Step-up
    Leg Press
    Bench Press
    Leg Extension
    Bicep Curls
    Leg Curls
    Tricep Pull Down
    Shoulder Press
    Butt Touch Squats
    Push Ups

    CD - Elliptical 15 min

  6. RUN
    Longboat Key Sprint Tri - Run 2.83 mi 00:25 08:47 pace

    After not running the past 3 weeks, I am VERY pleased with this effort. Run & swim distances turned out to be longer than advertised.

  7. swim
    Longboat Key Sprint Tri - Swim 0.35 mi 00:14:50 42:22 pace

    Overall good result only 3 weeks post bike crash. Was a little hesitant on the swim not wanting to get kicked in the face and cause additional problems with fractures. I could be an AG contender wi... read more

  8. VELO
    Afternoon Ride 20.85 mi 01:17 16.2mph pace

    Nice afternoon ride along Gulf Blvd with 3 bridges.

  9. RUN
    Such a great feeling... 3 mi 00:29 09:38 pace

    Felt so good to get back out there and the weather is absolutely gorgeous!