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  • 37 miles
  • 04:52 time
  • 3474 calories
  • 8 workouts
  •  
  • This Week time period

Entries

  1. RUN
    With Hugh 5.01 mi 00:45 09:03 pace

    When they finished the swim, waited till the ruck march started and then took off to run to their turn around. Nice run, though humid, so very humid...Came back and stopped at the 5 mile point and ... read more

  2. VELO
    great Highlander Challenge Start 5 mi 00:17 18.2mph pace

    Just leading some soldiers through a 5 mile ride before they did the swim and ruck march portion of the challenge.

  3. VELO
    great Teaching Spin 12.6 mi 00:50 15.1mph pace

    Teaching spin to the NCO academy. Very hot and sweaty in the room. 25 students.

  4. RUN
    great With Hugh 4.78 mi 00:42 08:51 pace

    Ran with Hugh out to the stables. His buddy is in town and joined us! They said I was setting the pace, but I don't think that was necessarily accurate...

  5. RUN
    great Zombie Poke Run 4.9 mi 00:51 10:30 pace

    Took it real easy and slow this morning. Might be going to a race this evening, depending on the weather among other things.

  6. FIT
    Ups and Abs and Squats 00:20

    Bosu Squats 10x5
    Lunges 5xLxRx5
    Crunches 50x5
    Pushups 11x5

    Knobby Foam Roller AKA Torture Device...

  7. FIT
    Ups and Abs and Squats 00:20

    Bosu Squats 10x5
    Lunges 5xLxRx5
    Abs 50x5
    Pushups 10x5
    Hip Ad 110x15x3
    Hip Ab 110x15x3

  8. RUN
    great Monday with Monica 5.01 mi 00:47 09:17 pace

    We ran out to just beyond Back River Road and came back. Very humid by the river, but not that hot out this morning. Her longest run in a while! ZAP!

  9. VELO
    great Teaching Spin 11.2 mi 00:44 15.3mph pace

    Fun class with a new group!

  10. RUN
    great Pokemon Zombie Ghost Fleet 7.12 mi 01:10 09:53 pace

    Good solo recovery run this morning. Beautiful out there!

  11. RUN
    great To The Dead Fleet 6.65 mi 00:59 08:48 pace

    Ran with my buddy Hugh again. Nice run and chat.

  12. FIT
    Ups, Abs, Squats 00:20

    Bosu Squats 10x5
    Lunges 5xLxRx5
    Crunches 50x5
    Pushups 10x5

    Finished with some foam rolling.

  13. VELO
    great Teaching Spin 13.1 mi 00:48 16.4mph pace

    Great spin class given to the NCO Academy. Had a lot of fun!

  14. RUN
    With Monica 3 mi 00:28 09:21 pace

    Great run with my friend from Spin class. So humid out!

  15. VELO
    great Spin Class 14 mi 00:50 16.8mph pace

    Very hot in the spin room this morning!

  16. FIT
    great Short Paddle 0.89 mi 00:19 21:09 pace

    Much harder today! My arms are tired from yesterday! Went downriver first and then turned around and came back. Not a lot of current but it really made it hard on the way back!

  17. FIT
    great Kayak on the Piankatank 1.87 mi 00:36 19:15 pace

    Second time out on the river. Had fun! Saw a few herons, some jellyfish, and a Bald Eagle flew over!

  18. VELO
    great Teaching Spin 15.1 mi 00:55 16.5mph pace

    Excellent class this morning. Had about 15 in class. High cadence and resistance. Good music!

  19. RUN
    Zombies and Pokemon 5.01 mi 00:51 10:12 pace

    The heat and humidity were back this morning. Plus my tum was not feeling great. Kept it slow and short.

  20. FIT
    great Leg Day 00:20

    Easing back into the weight training.
    Calf Ext: 160x10,165x10, 170x10, 175x10, 180x10
    Leg Curl: 70x10, 75x10, 80x10
    Leg Ext: 70x10, 75x10, 80x10