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  • 22 miles
  • 01:21 time
  • 1495 calories
  • 4 workouts
  •  
  • This Week time period

Entries

  1. RUN
  2. RUN
    lunch run 3.5 mi

    2 miles on the TM
    On the 1/9th mile indoor track:
    - 3 sets of 1 lap easy, 2 laps hard
    - 5 laps of 3/4 easy, 1/4 full sprint

  3. FIT
    Demi tried to kill us 00:40

    warm up: 10 minutes of jump rope with sets of 10 burpees thrown in randomly
    5 minutes - full basketball court of caterpillar crawl push-ups, run back, 40 squats with weights, full basketball court ... read more

  4. VELO
    spin+ 13 mi

    35 minutes of spin
    1 mile run

  5. RUN
    Weekend rain run 5 mi

    Easy loop in the rain.

  6. RUN
    short lunch run 2.75 mi 00:21 07:42 pace

    Easy treadmill run at lunch.

  7. FIT
    Strength training 00:40

    3 sets of 8 x 60lb push-press, 10 x (per-leg) 30lb single-leg bent-over row, 10 x 90lb dumbbell bench press
    2 sets of 10 x (per-leg) 50lb single-leg kettle bell dead lift, 15 full sit-ups, 30 secon... read more

  8. RUN
    lunch run 3.3 mi 00:23 06:58 pace

    Uptempo but short lunch run. Followed it with 3 sets of 45 seconds jump rope, 5 pull-ups, kip practices, 30 seconds heavy rope.

    ... read more

  9. RUN
    Lunch pick up 4.9 mi 00:35 07:11 pace

    Easy pace down to the Greenway. Then sets of 3 minutes on, 2 minutes off.
    Easy run back.
    1/2 mile walk cool down.
    http://www.strava.com/activities/164551382

  10. swim
    lunch swim 00:35

    Today was mostly drills and short speed sets. I was averaging about 36-37 seconds for my 50s though... so that's something.

  11. FIT
    general fitness 00:40

    1500 meter row in 6:38 (a little slow for me...)
    3 sets of 45 second jump rope, 5 burpee pull-ups, 2 20lb turkish get-ups per arm, 5 burpee pull-ups
    40lb overhead walking lunges
    1 minute plank
    prac... read more

  12. RUN
    Baked 3.3 mi 00:25 07:25 pace

    Hot and humid but I decided to suck it up for a run outside.
    http://www.strava.com/activities/162932765

    Cool down was 3 sets of 30 sec jump rope, 13 x 14lb 9ft wall balls

  13. VELO
    Booty Loops 15 mi

    Just some loops before breakfast. Felt great out.

  14. RUN
    easy lunch run 3 mi 00:22 07:18 pace

    Short progressive run at lunch today. Started at an 8:00 min/mile pace and worked my way down to 5:58.

    2 x 45 sec jump rope cool down.

    • Steve T.
      Steve T.

      So 1 at 8, #2 at 7 and #3 at 6? Nice!

      24 days ago Like2 people

    • Shelly
      Shelly

      jump rope for a cool down. That would be like someone forcing me to run 10 miles after 3 lol. Great job you are on fire!!!!!

      24 days ago Like

    • Daniel N.

      Steve, I bumped it a couple tenths of a mph every half mile. The last mile I bumped it every 1/4 mile.

      24 days ago Like1 person

    • Daniel N.

      Shelly, I'm weird about my cool downs. They usually aren't anything easy (jump rope, pull-ups, kick boxing, etc.) The big thing is that they work a different system or the same system in a different way.

      24 days ago Like1 person

  15. FIT
    fitness 6 mi

    15 minutes of spin
    4 x 10 burpees + 1 lap fast
    3 sets of 6 dumb-bell push press (30lbs each), 10 bent over single leg row
    3 sets of 10 x 90lb bench press + 30 second plank

  16. RUN
    loopy 7.01 mi 00:56 08:01 pace

    Big loop around the neighborhood in this crazy humidity. Kept the pace light since my quads are still recovering from Friday's craziness.

    http://connect.garmin.com/modern/activity/531064050

  17. FIT
    Make it hurt 00:15:00

    Before my run, I did 1 minute of jump rope and 1 set of 5 pull-ups, 5 toes-to-bars.
    After my run, I did 5 sets of 8 x 110lb back squats, 5 pull-ups.

  18. RUN
    3 mi 00:23 07:32 pace

    Easy 3 miles on the treadmill

  19. VELO
    lunch spin 12.5 mi 00:40 18.8mph pace

    35 minutes of spin
    1 mile run

    Good way to start the week.

  20. FIT
    Ultimate Frisbee 01:00

    This was my first game of Ultimate in years... (I don't want to say how many.)

    I found a great pick up game that starts at 11 on Saturdays. There were 25-30 people playing 2 simultaneous game... read more