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  • 78 miles
  • 06:39 time
  • 3947 calories
  • 10 workouts
  • This Week time period


  1. VELO
    great Teaching HIIT Spin 11.4 mi 00:43 15.9mph pace

    8 in class tonight!

  2. FIT
    Power 00:30

    Speed Dead Lift 45ld bar 30lbsx3x6
    Quad Stretch 20sec per side x2
    Front Raise Invert 10lbsxLxRx8x3
    Elbows Out Row 5lb xLxRx3x5
    Scap Pulls 2x12
    Bird Dog 5x5xLxR

  3. VELO
    great Teaching Spin 14.3 mi 00:55 15.6mph pace

    Full class today!

  4. RUN
    great After Work 2 mi 00:16 08:12 pace

    Nice hot run after work this afternoon.

  5. FIT
    Weights Workout 00:30

    Incline bench db 30xLxRx12x3
    Bench row 3x12 20lbs each hand
    Chin up 3x3
    Hip bridge 3x8 20lb medicine ball
    Bench Hip Bridge 45lbs x8
    Superman 3x5

  6. VELO
    Spin with Barry 15.5 mi 00:57 16.3mph pace

    Very intense and sweaty!

  7. RUN
    After Spin 3.27 mi 00:27 08:17 pace

    Beautiful morning for a run!

  8. VELO
    great Teaching Spin 15.5 mi 00:55 16.9mph pace

    Subbed in for Sam. Added some weights in!

  9. VELO
    Teaching Spin 16.1 mi 00:55 17.6mph pace

    Small class, but very intense and fun!

  10. FIT
    great Olympic Practice 00:30

    Split Squat Jumps 4x16
    Pullups 3x3
    RDL 45lb x8, 45 bar x50lbsx2x8
    Quad Stretch 30sec x 2
    Farmers Carry 51lbs each hand x5x15 meters
    Step Downs 3x5xLxR

  11. VELO
    great Colonial Parkway 20.27 mi 01:17 15.8mph pace

    Did 10 out and back With John. Forgot how hilly that is!

    • Paul S.
      Paul S.

      Same...I always think it's not too hilly till I get rudely reminded when running from Williamsburg down the peninsula!

      4 days ago Like1 person

  12. FIT
    great Kayaking 2.58 mi 01:06 25:34 pace

    Great paddle with my daughter. Found some small inlets to go explore.

  13. VELO
    great Teaching HIIT Spin 11.8 mi 00:44 16.1mph pace

    Another high intensity class!

  14. VELO
    Teaching Spin 15.5 mi 00:58 16.0mph pace

    Fun group!

  15. FIT
    Squat Therapy 00:30

    Squat therapy 8x3 15lbs
    Heart squat 8x3 15lbs
    Kettle bell 8x3 35lbs
    Kettle bell swing 35lb 3x8
    Medicine ball wall 3x10
    Crunches 50x5
    Pushups 10x5

    With Dave and Debbi

  16. VELO
    great Spin Class 13.3 mi 00:50 16.0mph pace

    Full class, very hot!

  17. RUN
    great Longish Run 8.01 mi 01:16 09:32 pace

    Hot and humid, but bearable today!

  18. FIT
    great Functional Fitness 00:20

    Kettlebell squats 5x3 35lbs
    Glute Bridge 4x8
    Pullups 7 5
    Hand release pushups 3x15
    Side plank 20sec xLxRx2
    Supermans 4x5 3 sec hold
    Farmers Carry 35lbs each hand 30 metersx2

  19. VELO
    great Spin Class 15 mi 00:57 15.8mph pace

    Fun this morning, though I had a hard time getting going.

  20. RUN
    great Beaverdam Park 2.28 mi 00:25 11:08 pace

    Ran with Chris. So hot out we walked multiple times.