Miles:
12299 total / 1194 in 2015
Goal:

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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  • 18 miles
  • 06:04 time
  • 2928 calories
  • 5 workouts
  •  
  • This Week time period

Entries

  1. RUN
    great Forsyth Greenway 14 mi 02:44 11:42 pace

    Started with Lara, met Lia about 1/2 mile in. 1:1 intervals, going for steady run without all the extra walk breaks we've been doing in the heat lately. Cloud cover and slightly lower humidity... read more

  2. FIT
    great FormWell Team Training 00:50

    Jessica - 6:15 am - 3 Rounds, each repeated 3x:
    Burpee Star Jumps (5x), Single Arm Row (5x ea), Step Out Side Plank (10x ea)
    Single Arm Squat OH (5x), Explosive Pushup (10x), Bicycle (20x ea)
    La... read more

  3. FIT
    FormWell Small Group 00:50

    Jessica - 6:15 am
    5 Sets: Deadlift Squats (6x), Walkout Plank (10x)
    5 Sets: Bench Row (6x, 30# up to 35#), Band Rotation (20x each side)
    5 Sets, 20 sec on, 10 off: Rope Slam (Alt types), Box Step ups

  4. RUN
    good 4.3 mi 00:50 11:37 pace

    Toasty, but enjoyable.

  5. FIT
    good FormWell Team Training 00:50

    6:15a - Jessica
    2 rounds 15 minutes, as many times through rotation as you can do:
    1 - Lap (1/4 mi), Squat Jumps (15), Full Release Pushup (15), Goblet Squats (15)
    2 - TRX Row (15), Jumping Jacks (... read more

  6. RUN
    good Toasty Turtle Loops 11.78 mi 03:28 17:37 pace

    Did the loop twice, so will edit to 11.6 miles when I get home.
    http://runmeter.com/fee93f8f4ebd6990/Run-20150726-1007.

  7. FIT
    great FormWell Team Training 00:50

    Cody - 2 Rounds, 90 sec on, 30 off. Lap around the building after each round of:
    Leg lifts, Pistol squats, Ladder pushups,
    Balance reach, Squat jump rotation, Rope slam jumping jacks

  8. VELO
    great Riverside - Azalea 10 mi 00:48 12.5mph pace

    Early morning ride before FST team training. Gorgeous foggy morning by the river. Nice and cool.

  9. RUN
    tired Dog Jog 2 mi 00:30 15:00 pace

    Evening exercise for stir crazy pup.

  10. FIT
    great FormWell Team Training 00:50

    Cody - 2 exercises per station, 8 times each - 20 second on, 10 off, 1/4 mile run after each station (because running in 90+ degrees is REST)
    1 - Skaters, Overhead Alt Lift (10#)
    2 - Goblet Squat (... read more

  11. FIT
    great FormWell - Small Group - 5pm 00:50

    Cody - 7 sets of 7:
    Pullups (1/2 weight assist), Explosive Box Jumps
    Figure 8s (25# kb), Stepout (to side) Planks
    Explosive Lunge, Explosive Pushups
    Rope Slam, Wall Ball (20#)

  12. FIT
    great FormWell Team Training 00:50

    6:15 am - Good to not be almost passing out whenever I break into a sweat.
    3 Rounds, 45 second on, 15 off:
    Renegade Rows (Pushup Row, 15 lb), Lying Med Ball Toss, Crab Walk, Curl/Overhead, Med Ball... read more

  13. RUN
    great Running Is stupid 2.63 mi 00:40 15:08 pace

    Run to the 1/4 mile mark at 80-90%, walk 2 minutes. Repeat.

  14. RUN
    Last at the Lake - 6 Loops to... 19.2 mi 07:35 23:42 pace

    "Dropped" from the 5k at the top of the hour to the 50k, so I could spend time hugging ice sponges and eating popsicles every two laps. It took 15-20 minutes to bring my body temp down fo... read more

  15. RUN
  16. RUN
  17. RUN
  18. RUN
    Alpharetta Greenway 5 mi 01:15 15:00 pace

    Not so much running as trying to maintain a steady 1:1 run/walk in the heat.

  19. FIT
    tired FormWell 9am w/Kids 01:00

    Workout with kids, post XC Conditioning. Made it further through rounds than earlier.
    3x: Burpee w/KB Clean - 7ea, 2pt Row - 14 ea, Figure 8s(KB) - 14
    3x: Split Squat w/KB Overhead - 14 ea, Pushups... read more

  20. FIT
    FormWell 6:15 Team Training 00:40

    Overslept and got to class 5 minutes late. Only completed first two rounds:
    3x: Burpee w/KB Clean - 7ea, 2pt Row - 14 ea, Figure 8s(KB) - 14
    3x: Split Squat w/KB Overhead - 14 ea, Pushups - 14, Mou... read more

    • John C.
      John C.

      Better late than never! Looks like a tough workout too

      19 days ago Like