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  • 15 miles
  • 0:00 time
  • 1415 calories
  • 4 workouts
  • This Week time period


  1. FIT
    good 24 Fit

    Stairmill: 2 X 20 min
    Rower: 1 X 10 min

  2. VELO
    good Spin/sculpt 10 mi

    Progressive hills
    Push-ups with side planks
    Squats with overhead presses
    Scorpion push-ups
    Squats with overhead presses

  3. RUN
    good Neighborhood 4.3 mi

    Zone 2. Stretched.

  4. swim
    good Lifetime Fitness 1400 m


  5. VELO
    good Spin/Sculpt 18 mi

    Spinervals from the Aerobic series.
    V-ups/lateral squat walk
    pushups with side planks/calf raises
    bird dog/side lunges
    scorpion pushups/reverse lunges
    360s/forward lunges
    pushups with medicine ball... read more

  6. RUN
    good Neighborhood 8 mi

    7mi @ zone 2
    2 X 800 @ zone 3

  7. swim
    good Lifetime Fitness 1600 m


  8. VELO
    good Spin/sculpt 12 mi

    4 X (4mintempo/1minrec/4minhill/1minrec)
    Pushups with side planks
    Squats with overhead presses
    Scorpion pushups
    Squats with overhead press

  9. RUN
    good Portland Texas 4 mi

    Visiting the coastal bend for work. Beautiful morning for a run on the sunset lake trail!
    1miwu/2mitempo/1micd. Stretched.

  10. VELO
    good Spin/Sculpt 10 mi

    Nice workout with the wife!
    Spinervals mixed with strength and core.
    v-ups/side lunges
    push-ups wth side planks/reverse lunges
    core wheel/forward lunges
    dying bug/single leg squats
    scorpion push-up... read more

  11. RUN
    good Breakaway Loop 7 mi

    Zone 2 through Breakaway. Stretched.

  12. swim
    good Lifetime Fitness 1400 m


  13. VELO
    good Spin/sculpt 11 mi

    Great session with the wife!
    3 X (10min/2min) tempo intervals with 30 second standing intervals.
    Mountain climbers
    Super burpees
    Jumping jacks
    Squats with overhead presses

  14. RUN
    good Amarillo 3 mi

    Zone 2 run. Stretch. Now headed back to Cedar Park.

  15. RUN
    good Amarillo 3.1 mi

    In the Panhandle for work. Progressive hill run on the hotel treadmill. Stretch.

  16. VELO
    good Spin/Sculpt 13 mi

    Spinervals mixed with strength and core.
    V-ups with medicine ball
    Squats with overhead presses
    Straight leg situps with dumbbell overhead presses
    Squats with overhead presses
    Straight arm plan... read more

  17. RUN
    good Portland Texas 6 mi

    Beautiful run along Sunset Lake Trail. Stopped at the birding platforms and did 4 x 15 push-ups.

  18. VELO
    good Spin/Sculpt 15 mi

    Happy Thanksgiving!
    4 X (10mintempo/2minrec). Mixed in 1 min standing intervals.
    Pushups/side planks/lateral squat walk with calf raises
    V-ups/side lunges
    Scorpion pushups/reverse lunges
    Core wheel... read more

  19. swim
    good Lifetime Fitness 1000 m


  20. FIT
    good Lifetime Fitness