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  • 6 miles
  • 00:59 time
  • 766 calories
  • 1 workouts
  • This Week time period


  1. RUN
    good Coyote Alley 10 km 00:59 09:32 pace

    5AM run with Kelly, Kayla and Dave with a slight spook from a.coyote prowling I'm the bushes along the trail. Yikes!

  2. RUN
    good Beauty day for a long run 26.3 km 02:40 09:47 pace

    Perfect running conditions this morning! We had a good group for a long run around town and I was passed like a baton from Kayla to Lynn to Greta throughout the route. :) Struggled toward the end b... read more

  3. RUN
    lunch run 9 km 00:53 09:28 pace

    So nice to get out for a run - came back to an explosion on my desk but it was worth it! Happy Friday!!

  4. RUN
    good Super awesome yay running run! 15 km 01:25 09:05 pace

    Oh man, I had one of those runs that I'd like to bottle up tonight. Mark and Andy kept me company for the first half then we split off. I thought I would end up slowing down but felt so good a... read more

  5. FIT
    CFNC: 20 min. AMRAP 01:00

    Strength: 4 x 8 push press - only up to 60#. Not feeling it tonight!

    METCON: 20 min. AMRAP
    5 ground-to-overhead (clean + press) @ 45#
    10 cals airdyne/rower (alternating rounds)
    20 air squats

    7 ro... read more

  6. RUN
    good 5AM run club 10 km 01:00 09:39 pace

    Early run with Kayla & Fergie. I showed up a little early for 2k extra.

  7. RUN
    Longest run since 2013! 25 km 02:36 10:01 pace

    Milestone run today! I haven't run this distance since the Scotia Marathon, 2013. Andy organized a destination run for us from his house to Hockley Valley for breakfast and the route brought h... read more

  8. RUN
    good #5PMrunclub 8 km 00:49 09:47 pace

    Kayla and I decided last night to swap the early run for an evening run instead. Great way to kick off the weekend!

  9. RUN
    good Mid-week mid-distance 14 km 01:23 09:35 pace

    I'm trying to make these longer-ish runs a habit during the week because they do wonders for my fitness. This was a solo effort after work on pretty trashed legs, but it went better than expec... read more

  10. FIT
    CFAC: the longest minute 01:00

    1. bent over barbell row 55# - 4 x 10
    2. hanging knee raises - 4 x 10
    3. good mornings 55# - 4 x 10

    2 x 1 min. max effort airdyne *5 mins rest* - scored on calories
    round 1 = 21 ... read more

  11. RUN
    good Mild morning 8.25 km 00:48 09:22 pace

    No complaints about 4 degrees at the end of January! Tired legs but a good run with Kelly, Martin and Dave.

    • Kelly

      It started to rain as soon as I got home! Didn't last long though...good run this morning!

      15 days ago Like

  12. FIT
    CFNC 01:00

    Strength: 4 x 4 power clean + front squat -- worked up to 85#

    METCON: 7 rounds:
    Max effort push-ups
    5 power cleans 55#
    5 front squats 55#
    6 ring rows
    10 kettle bell swings 25#

    Time: 14:32

  13. RUN
    good Brrrrrrradford 22 km 02:13 09:43 pace

    Thank goodness for sunny skies on this freezing morning. Quick start for the first 6 with Mark and Andy then Nancy joined me for the rest. Feeling good adding distance! Thanks to Kelly for the rout... read more

  14. RUN
    good 5AM run club 7.4 km 00:43 09:16 pace

    Colder than expected this morning with Kel and Martin. Could have used warmer pants and something over my face, but always good to get out! Happy Friday!

    • Kelly

      Brrr, still freezing! Glad we got out there though. See you tomorrow :)

      19 days ago Like

  15. RUN
    good Hills of Palgrave 13 km 01:18 09:36 pace

    Tagged along with Mark and Andy on a hilly out and back. Felt strong tonight even as the hills just kept coming.

  16. FIT
    CFAC: deadlifts and thrusters... 01:00

    4x5 deadlifts on a 30X1 count - up to 135 lbs
    3x8/leg 20" step ups

    Deadlifts 105#
    Thrusters 65#
    Time: 3:44

  17. RUN
    good Frigid 5AM run club 7.4 km 00:45 09:47 pace

    Took some convincing to get out this morning - helps having company! It actually didn't feel too bad.

  18. RUN
    good That's better! 20 km 02:01 09:44 pace

    Finally, a decent run!

  19. RUN
    More slogging 7.2 km 00:48 10:43 pace

    Struggled through another slow and sluggish run this morning. I overhauled my diet in the new year and I'm starting to wonder if I might not be eating enough. Hoping I am not coming down with ... read more

  20. RUN
    Treadmill 9 km 00:58 10:22 pace

    Legs did not want to move but I slogged along and sweat it out while watching Biggest Loser.

    • Erin

      Nice work!

      27 days ago Like

    • Kelly

      Well done! At least you had a good distraction!

      27 days ago Like

    • Sam J.
      Sam J.

      Did you see the Dr throw the sugar on that guy?! Talk about ballsy, I was LMAO. Nice slog on the TM

      27 days ago Like

    • Stephanie B.
      Stephanie B.

      Well if have to be have to be on the treadmill, good show to keep you motivated! Nice run!

      27 days ago Like