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  • 13 miles
  • 03:44 time
  • 2173 calories
  • 4 workouts
  •  
  • This Week time period

Entries

  1. FIT
    great Gym at Lunch 00:50

    Upper Body & CORE & Roller & Stretching.

  2. RUN
    good Tempo Run Monday - (Beast in ... 7 mi 01:04 09:11 pace

    2m wu (5.4-6.1)
    .50 @ 6.5 & .50 @ 7.0 (9:37 / 8:56) down to MP. - 2 minutes recovery
    1.0@ 7.0 (8:56 MP) - 2 minutes recovery
    1.0@ 7.0 (8:56 MP) - 2 minutes recovery
    2.0@ 7.0 (8:56 MP).
    Sta... read more

  3. RUN
    Easy run Sunday - Fish Lake r... 5.12 mi 00:52 10:05 pace

    Felt good. 20 degrees warmer too!
    10:37, 10:13, 10:02, 9:53, 9:45.

  4. RUN
    Long Cold Run - by Lovin Oven 17.09 mi 02:40 09:21 pace

    Fastest long run of the year. 9:21 avg. pace :) 0-11 degrees. Fast friends. Ian, Sue, Hanju. 10:03, 9:25, 9:26, 9:13, 9:25, 9:27, 9:22, 9:22, 9:09, 9:10, 9:02, 9:34, 9:23, 9:03, 9:01, 9:01, 9:42.

  5. RUN
    great Easy Treadmill Run 4.2 mi 00:46 10:53 pace

    Slow and easy day...

  6. FIT
    great Boot Camp Lunch Class 1 mi 00:45 45:00 pace

    7 laps warm-up, circuits x 3: squat/throw bag back/forth in gym, jump rope 150 times, upper body bag exercise (different each time), CORE exercise (different each time), 1 lap, wall sit. Ended up w... read more

  7. RUN
    great SPEED work Wednesday - TM 7 mi 01:02 08:53 pace

    Strong run today!
    1m WU
    12x.25 @ 7.9 (7:55 - 5K pace). 3m
    .50 start/stop in between
    2.50 Recovery (10 pace).

  8. RUN
    good Tempo Run - Treadmill 7.05 mi 01:08 09:41 pace

    Body/Legs exhausted lately. Got it done.
    2.5 WU, 4.5 @ Almost MP (6.7 dialed back a little from 7.0). 9:20 pace.

  9. RUN
    Easy run Sunday fish lake rol... 5 mi 00:55 11:01 pace

    Stiff from yesterday. 11:56, 11:28, 11:01, 10:28, 9:58.

  10. RUN
    More Hills & finish 5.01 mi 00:48 09:28 pace

    10:00, 9:42, 9:18, 9:16, 9:06. Ian made me run fast. Was drained of all energy. Exhausted! Didn't sleep good. Got it done👍

  11. RUN
    Long Run - Cary Hills! 13.09 mi 02:03 09:24 pace

    10:13, 9:21, 9:18, 9:07, 9:12, 9:16, 9:36, 9:18, 9:05, 9:24, 10:13, 9:25, 8:53.

  12. FIT
    great Boot Camp Lunch Class 0.75 mi 00:50 66:40 pace

    4 laps WU, lunges/bicep curls, wall sit 45 seconds, walk out push-ups by wall 10, lap, lunges/bicep/curls, cords: woodchoppers, back, punches, lap, side squats/shoulder presses, wall sit 30 seconds... read more