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  • 18 miles
  • 01:38 time
  • 1027 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. VELO
    Monday Spin 15 mi 00:52 17.3mph pace

    Excellent class this morning!

  2. walk
    With Valdez 1.5 mi 00:30 19:56 pace

    Walking back from the run!

  3. RUN
    great With Valdez 1.51 mi 00:16 10:47 pace

    The comeback continues!

  4. Shared Photo

    Out on the river.

  5. FIT
    great On The Piankatank 3.2 mi 00:59 18:26 pace

    Went out for 30 min and came back just a bit faster. Gorgeous out there today! Saw several boats, another person out there in a rowboat, people working on their docks, a beaver, a falcon, a heron, ... read more

  6. VELO
    great Spin and A Half 17.6 mi 01:10 15.1mph pace

    Had an interesting time teaching spin this morning! Started a bit after 5:30 teaching to the Highlander Fitness Challenge group. Got a good 25 min or so in and my second group, Alpha Company joined... read more

  7. RUN
    With Hugh 3.17 mi 00:28 08:55 pace

    Quick run out to the Y and back. Nice chat. My back is sore...

  8. FIT
    great Weight Loss Workout 00:20

    Burpees 10x3
    Dumbbell Row 30lb x12xLxRx3
    Tricep Pushdown 90x12x3
    Bosu Squat 12x3
    Pushups 20, 16, 20

  9. FIT
    Weight Loss Workout 00:20

    Stability Ball Leg Curls 12x3
    Side Raise 10xLxRx3
    Box Step Up 10xLxRx3
    Pullups 3, 3, 3
    Plank 30sec 40sec 60sec

  10. VELO
    great Wednesday Spin 13 mi 00:48 16.2mph pace

    Very full class today!

  11. RUN
    Zombies... 3.21 mi 00:30 09:20 pace

    Around the lake after spin class. Felt pretty good out there.

  12. VELO
    great Teaching Spin 12.6 mi 00:45 16.8mph pace

    Taught spin to the NCO Academy. Had about 30 people in class! Even brought in 2 extra bikes from out on the cardio floor to fit everyone!

  13. FIT
    great Weight Loss Workout 00:20

    Reverse lunge 15xLxRx3
    Shoulder Press 70x12x3
    Squat 20lbX12x3
    Farmers Carry 60secX30lbX3
    Crunches 50x3
    Pushups 15x3

  14. FIT
    great Kayaking 1.32 mi 00:23 17:25 pace

    Quick trip out on the Piankatank. Went upstream first and checked out some of the wetlands on the bank. Saw a Great Blue Heron wading in the reeds. Also, a Seagull tried to poop on me but missed. I... read more

  15. RUN
    great Mulberry Island Half Marathon 13.23 mi 02:55 13:13 pace

    I have not been running much in the way of distance lately, so I had planned on running with my friend Marie. But she had some injections and decided to do the 5K only. So, I saw my friend Kate the... read more

  16. RUN
    Run with Unit 3.97 mi 00:36 09:07 pace

    Ran with my unit this morning. Half Marathon tomorrow.

  17. FIT
    great Weight Loss Workout 00:20

    Box Step 10xLxRx3
    Seated Row 70x12x3
    Stability Ball Leg Curls 10x3
    Bosu Squats 10x3
    Waiter's Carry 15lb x LxRx60 Seconds x 3

  18. RUN
    Zombie Poke 5.01 mi 00:50 09:56 pace

    Easy run this morning. Half Marathon on Saturday so taking it easy this week.

  19. FIT
    great Weight Loss Workout 00:20

    Burpees 10x3
    Dumbbell Row 30x10x3
    Bosu Frog Kick 10x3
    Plank 45, 50, 60 seconds.
    Squats 10x3