Site:
http://about.me/hlockwoo
Miles:
3441 total / 193 in 2016
Goal:

First goal: Improve my half-marathon time Second goal: Lose about 20 lbs and get some of the fitness back that I've lost over the last couple of years.

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  • 11 miles
  • 03:11 time
  • 1514 calories
  • 4 workouts
  •  
  • This Week time period

Entries

  1. walk
    great Regular Phalen Rec (aka Dora)... 2.3 mi 00:45 19:33 pace

    Love a morning walk with my dogs. Too bad Penny is under the weather today.

  2. RUN
    good Regular Phalen 5-miler 5.11 mi 00:56 11:02 pace

    Okay run. Temps perfect. Unfortunately, I had some gastro stuff going on and I'm not sure if it's the amount of wheat I've eaten lately or my new fiber supplement, but it has made me... read more

  3. FIT
    00:45

    4 sets of 10 reps, 2 circuits focused on lunges, overhead press, push-ups, rows & core with a 10 min treadmill warm-up

  4. RUN
    great 3.56 mi 00:45 12:38 pace

    10 min w/u, then 15 1-min intervals @ 7mph w/1-min easy walk, 5 min c/d

  5. FIT
    great 01:15

    Great return to my practice. Super tight and very challenging, my time off was very evident. But it was a good, sweaty, challenging heated vinyasa flow with Jan. I devoured the heck out of some tun... read more

  6. RUN
    good Lolo app run/walk - 30 min wo... 2 mi 00:30 15:00 pace

    Finished up Team today with 30 mins on treadmill with my lolo app doing an intermediate run/walk with incline. Felt good to add this on to make a solid 1-1/2 hour workout before work.

  7. FIT
    good Team Fitness: Eliptical & Fre... 00:50

    Fun to join the old crew at 6am today to pound out a workout. We started with 20 min on the elipical and then 2 circuits of free weights including skull crushers, chest press, leg ups, back extensi... read more

  8. FIT
    good Team Fitness: Stairs & Weight... 01:00

    Took Team to make up for a missed PT appt on Monday. Was fun to see the old gang again and it was a good workout. I haven't really done stairs since I stopped Team. We warmed up, did circuits ... read more

  9. walk
    good Dog Walk 1.75 mi 00:30 17:08 pace

    Quick Easter walk with the dogs before heading to our buddies' house for dinner.

  10. VELO
    good First outdoor cycle of the se... 24.75 mi 01:45 14.2mph pace

    Got my bike out and on the Gateway. My goal is to cycle more this season and this was my first step. A little cooler than I'd prefer and some raindrops, but it was good (even if super slow). I... read more

  11. FIT
    good Weight Circuit 1 mi 01:00 60:00 pace

    Nothing like happy hour at the gym. My first weight workout with my new Fitbit blaze and please how high my heart rate was during the entire workout. Did a 10 min warm-up and then 3 sets of step-up... read more

  12. FIT
    alright Weight Training 01:00

    I woke up and, holy heck, my left knee is killing me after my run this past weekend. So weird that I felt fine (just a little stiff) yesterday and even went for a walk and now today I can hardly go... read more

  13. RUN
    good Hot Dash 10 Mile Race 10 mi 01:47 10:40 pace

    Given that I didn't train all that much for this (and my long run last week was a difficult slog), I felt surprisingly good this race! In fact, I kept a much faster pace that I'd hoped. M... read more

  14. RUN
    good 5.2 mi 01:00 11:32 pace

    Zone 4 Intervals
    12 sets of 2 min @ 6.5 mph on 2 min rest/easy with warm up and cool down.

  15. FIT
    great 1 mi 01:00 60:00 pace

    Personal trainer appt: 1 HR weights with warm up

  16. RUN
    alright Gateway Trail with the Posse 8.02 mi 01:31 11:20 pace

    First real run back with the Posse after both traveling and mostly treadmill runs all winter. I felt slow. It was kinda hard. But I got it done in prep for the Hot Dash 10 mile race on 3/19. It was... read more

  17. FIT
    alright Circuit Training / Weights 0.86 mi 01:00 69:46 pace

    10 min warm up followed by 3 sets of 15-20 reps of legs, shoulders and abs including ab pull-ups hanging from the bar -- HARD!

  18. RUN
    good Clarksville, TN Run 6.01 mi 01:09 11:28 pace

    lots. of. big. hills.

  19. VELO
    good 12 mi 00:45 16.0mph pace

    Peloton app - metrics workout.

  20. FIT
    alright 00:10:00

    Peloton stretch season after spin