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  • 45 miles
  • 06:02 time
  • 3653 calories
  • 4 workouts
  •  
  • This Week time period

Entries

  1. VELO
    LA Fitness Spin 25 mi 01:19 19.1mph pace

    Weather brought on an indoor ride but it's all good.

  2. FIT
    100's Day...oh my! 01:10

    100 Squats
    100 Push Ups
    100 Lunges
    100 Tri-cep Dips
    100 Hamstring Curls(Swiss Ball)
    100 Shoulder Press - 15# dumbbells
    100 Squat Jumps
    100 Bi-cep Curls - 15# dumbbells
    100 High box step ups
    100 Pul... read more

  3. RUN
    good 6 mi 01:02 10:20 pace

    It's done! The weather cooperated for an after work run but oh my...holy humidity.

  4. RUN
    Just Missed the Rain 10 mi 01:49 10:52 pace

    Hot, muggy morning with lightning in the distance. Got hit with a light shower but nothing too bad.

  5. FIT
    Leg Day 01:00

    Warm up and cool down of 1,000m row. Various weighted box step ups, squats, single leg dead lifts, lunges, sumo hops and squat jumps.

  6. RUN
    Tuesday Tempo 3 mi 00:30 09:54 pace

    It was not...but nothing new for a Florida summer.

  7. FIT
    NO AIR IN THE GYM 01:10

    Now that was brutally hot! Warm-up: 1/4 mile TM run; 4 rounds each set: 10 toes to bar crunches, 15 20# ball slams; 12 push press, 21 burpees, 250m row; (on balance ball) 50 mountain climbers, 10 p... read more

  8. RUN
    Mock Tri - Run 3.3 mi 00:33 09:51 pace

    Not to bad for a hot run.

  9. VELO
    Mock Tri - Bike 19.5 mi 01:08 17.2mph pace

    Nice ride along Gulf Boulevard. A bit of wind outbound but not too bad.

  10. swim
    Mock Tri - Swim 880 yd 00:34 68:24 pace

    Rough, choppy water but I got it done. Kept having to stand up and dive back out as the waves were pushing me in.

  11. FIT
    Bonus Day! 01:10

    Picked up a third strength day since I am working from the office today (I don't typically drive in on Friday). Another day of 20, 15, 12, 10, 8, 5 rep sets with crazy heavy weights and tired ... read more

  12. RUN
    Morning Swim...I mean Run 6 mi 01:00 10:03 pace

    So hot...dripping wet...was hoping the rain would come...not so much.

  13. FIT
    Oh my...arms... 01:10

    Rounds of 20, 15, 12, 10, 8 & 5 for each set w/heavy weights: bench press, chest fly, push up; barbell curl, single arm curl, hammer curl; tricep pull down, kick back, tricep dip; pull down, si... read more

  14. RUN
    Starting the Day 4 mi 00:39 09:46 pace

    So hot & muggy out even at 6:00AM.

  15. FIT
    It's Monday 00:40

    Heavy weights, 4 rounds each set: box step, pull-down, bench press, leg press; box jumps, single arm row, chest press, leg extension; abs

  16. RUN
    TM Warm-up 1 mi 00:10:00 10:00 pace

    4 Rounds: 1/4mi TM, 15 squats, 5 push-ups

  17. swim
    OWS @ Clearwater Beach 1046 m 00:31 47:38 pace

    Felt good to get in the open water. I enjoy it much more than the pool.