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  • 4 miles
  • 00:40 time
  • 466 calories
  • 1 workouts
  • This Week time period


  1. RUN
    great Run/Walk 5.65 km 00:40 11:15 pace

    Made the running intervals longer and the recovery walks a little shorter today. 5 min warmup walk, 7X3 min run with 1 min 30 sec walk, cooldown walk home.

  2. RUN
    Walk/Run 6 km 00:44 11:48 pace

    A little less walking and a little more running today. 1k warmup walk, 9x2 min running with 2 min walk in between, cool-down walking.

  3. RUN
    Walk/run 3.36 mi 00:44 13:06 pace

    After not running for almost 4 weeks, it felt so good to run a little. I had a hysterectomy on August 14th and I've had to make do with walking only as I recover the last two weeks. Went out ... read more

    • Terri M.
      Terri M. Nice Job
      Nice Job:

      Glad to see you back! I hope you're doing well and have a speedy recovery!

      3 days ago

    • Kimberly B.
      Kimberly B.

      Thanks Terri! Feel pretty good considering. Just trying to be patient and taking it easy for a little while.

      2 days ago Like

  4. RUN
    great Run to work 8.15 km 00:49 09:40 pace

    Run to work at 5:30 this morning. Loving the early morning runs, it's so nice and cool.

  5. FIT
    great Micoach lower body strength w... 00:46

    10 min warmup exercises, two sets: reverse lunge to lateral lunge, quadruped rocking, Romanian deadlift, t-hip mobility, rotational row, single leg squat, leg curl, lateral pillar bridge, jump squ... read more

  6. RUN
    great Early morning tempo 7.1 km 00:40 09:04 pace

    10 min easy, 20 min tempo. 10 min easy.
    Cooler temps at 5 am and the day after a rest day made for an awesome tempo run this morning before work.

    • Terri M.
      Terri M.

      Awesome 7K! You must have gotten your run it before it got smokey!

      about 1 month ago Like

  7. RUN
    alright Run home from work 8.8 km 00:55 10:03 pace

    Midday run home from work. It was hot!

    • Larry B.
      Larry B.

      I applaud the practicality of a person powered commute resulting in physical fitness - I am impressed - tis a greater challenge than my 6.5 km one way on the cycle!!

      about 1 month ago Like1 person

    • Kimberly B.
      Kimberly B.

      Thanks Larry but my person powered commute lacks consistency unlike yours! I gotta say it's a way to make sure you get your workout in and save money at the same time.

      about 1 month ago Like

  8. FIT
    good Micoach look lean feel great ... 00:45

    10 min warmup exercises, 3 sets: bunch press alternating dumbbell, bent over row, stability chop half kneeling, 2 sets: forward lunge, glute bridge, drop lunge, curl to overhead press, burpees, d... read more

  9. RUN
    good Tempo intervals 10.4 km 01:02 09:35 pace

    A little breezy this morning and it affected the run, but still recovering from Tuesday's race with my quads still complaining about the downhills.

    • Larry B.
      Larry B.

      That's what I like about cycling - using all the potential energy gained from the uphill crawl!! Running downhill isn't the same reward!!

      about 1 month ago Like

    • Terri M.
      Terri M.

      Great 10K! Looks like your recovery is coming along!

      about 1 month ago Like

  10. RUN
    good Recovery run 5.95 km 00:35 09:28 pace

    Hot one out there today. Slept in a bit this morning so it was already 22 when I started my run. Quads, knees and ankles unexpectedly sore, but the run still felt pretty good.

  11. RUN
    tired 15 km 01:32 09:52 pace

    Ran the Canada Road Race with my daughter Jessica. Jessica's original goal had been to finish in 1:40 but she had doubts going into it. I told Jessica I would run the first km or two with he... read more

    • Terri M.
      Terri M. Congrats

      I totally missed this post! Wow, great race on a tough course, even with your fall!

      about 1 month ago

  12. FIT
    great Micoach look lean feel great ... 00:40

    10 min of warmup exercises. Circuit one 2 sets: bench press-one arm, push up on stability ball, squat one-arm dumbbell, burpee
    Circuit two 2 sets: bent over row, arnold press, stability ball leg... read more

    • Terri M.
      Terri M.

      Awesome cross-training! I would of had a nap after doing speed work outside! LOL

      2 months ago Like

  13. RUN
    great Speed repeats 9.75 km 00:56 09:14 pace

    10 min easy 5X3 min intervals with 5 min recovery in between, cooldown. Pace felt easy for the first intervals but the heat and lack of water slowed me down a little for rest. Still did better th... read more