12177 total / 1070 in 2015

Recover from nasty ankle sprain. Spend more time on the bike. Run a few 5ks, play on a lot of trails. Build up to another 100 miler.

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  • 5 miles
  • 03:36 time
  • 752 calories
  • 6 workouts
  • This Week time period


  1. RUN
    dog jog 2 mi 00:30 15:00 pace

    Easy run, stop to watch birds. Easy run, stop to sniff everything. Easy run, slip leash... time to sprint.

  2. FIT
    FormWell Team Training 00:55

    2 rounds, 90 sec on, 30 off, with interval cardio after each round. Ram I N. is back, with his cheerful brand of friendly bullying.
    Band Walk, Single Leg Squats, Bike/Row, Ladder Drill - Single Le... read more

  3. FIT
    tired FormWell Team Training 00:55

    M-T-W-F might be a bit much for the weights. Maybe M-T-F after I get back from the Smoky Mtns.
    3 rounds; 45 sec on, 15 off. Lap around the building after each round:
    In-Out Ladder Drills, Backward ... read more

  4. FIT
    good FormWell Team Training 00:45

    Small group w/Jessica:
    3 rounds of funky crawl out pushups, bench press (50#), twisty core torture with bands, and single arm kettle bell swings (20-something#).
    5 rounds of 10 pull ups (assisted),... read more

  5. RUN
    good FormWell 5k 3.04 mi 00:31 10:05 pace

    Running while kidlets do 9am class. Phone only recorded 2.86 - Need to turn off the Autopause feature on MapMyRun. It's okay for just traffic lights, but doesn't handle pauses to wait for... read more

  6. FIT
    FormWell Team Training

    3 rounds, 60 sec on, 20 sec rest/rotate:
    Divebomber Pushups, Bear Crawl, TRX Row, Slider Knee Tucks (Substitute for jumping), Stepovers, Squats, Rope Slam, Leg Lifts

  7. RUN
    great Forsyth Greenway 10.2 mi 02:18 13:31 pace

    Running with Samantha and Lara. 5 minute warmup walk, then 3:1 intervals, and a 5 minute cool down walk.

  8. RUN
    great Followup Miles 2.74 mi 00:45 16:26 pace

    Samantha had to get back early, so we sipped our smoothies and got in more miles at a very lazy pace.

  9. FIT
    great FormWell Team Training 00:50

    Subbed out for the jumping with squats. 3 rounds, 60 seconds on; 20 off:
    Leg Lifts, Pushups, TRX Row, Stream Jump (sumo squat substituted), Stepouts, Squat Jumps (body squats), Rope Slam, Bear Crawl.

  10. RUN
    good formwell loop 5.46 mi 01:07 12:16 pace

    Pre-work out run with Lara. Felt pretty good, but the humidity was definitely sapping energy.

  11. FIT
    FormWell Team Training

    Warm up, plus two rounds 90 seconds on, 30 seconds off:
    Kettlebell Deadlift, Skaters, Pullups, Jumpsquats, Overhead Med Ball Toss (20lb), Crabwalk.
    Burpees for cool down?! Seriously?

  12. RUN
    injured Sope Creek Dog Jog 3 mi 01:00 20:00 pace

    All was well for first 2 miles with 3 dogs and 2 kids... until little dog dove between my feet and swept my leg with the leash.

  13. FIT
    good FormWell Team Training 00:45

    3 rounds, 40 seconds on, 20 off:
    TRX Row, Box Jumps, Overhead Lift, Ladder Hops, KB Sumo Squats, Low Box Run, Rope Slam, 25# Overhead Lunge, Superman, Slider Bridge.

  14. FIT
    good FormWell Team Training 00:50

    3 rounds, 40 seconds on, 20 off:
    TRX Row, Box Jumps, Overhead Lift, Ladder Hops, KB Sumo Squats, Low Box Run, Rope Slam, 25# Overhead Lunge, Superman, Slider Bridge.

  15. RUN
    good sweetwater - turtle loops 10.2 mi 04:00 23:31 pace

    Hot, humid miles with the turtle crew.

  16. RUN
    alright DogJog at River 4.25 mi 01:00 14:07 pace

    DogJog during XC conditioning. Baxter was so bad on the leash today. Random squirrel dashes, deciding he needed to run back to play with every single dog, or run ahead and attack every group of 3 o... read more

  17. FIT
    great FormWell Team Training 00:45

    15 minutes, as many sets of 15 as possible:
    Round 1: Squat Jump, Pushups, KB Goblet Squat, 1/4 mi
    Round 2: Jumping Jacks, KB Swing, TRX Row, Bear Crawl

  18. RUN
    great Riverwalk 3.5 mi 01:00 17:08 pace

    Dogjog during son's XC practice. 3 mile run and stop with Baxter, followed by 1 mile walk.

  19. FIT
    great FormWell Team Training 00:45

    3 rounds, 40 seconds on, 20 rest (switch):
    Rope Slam, Superman, Slider Bridge, TRX Row, Box Jumps, Overhead Press, Bunny Hops, Sumo Goblet Squat, Low Box Run, Overhead Lunges.
    Feet were crunchy, an... read more

  20. VELO
    great Silver Comet - Mavel to Hiram 30.5 mi 02:25 12.6mph pace

    Loaned my running wife a road bike, so she could see how much fun she could have dodging leashed dogs and off-leash toddlers on a sunny Sunday on the Silver Comet. So toasty!