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  • 11 miles
  • 03:36 time
  • 1246 calories
  • 4 workouts
  • This Week time period


  1. RUN
    Tom Taylor Trail Tempo 9 km 00:49 08:46 pace

    Met up with the Rogues tonight for a tempo run on the trail. It was nice to run into Erin V. and Kev on the way over and Kelly kept my company during the 6k tempo (average pace 5:16/km with 2 mini ... read more

  2. RUN
    good #5amrunclub 8 km 00:47 09:30 pace

    Thanks to Kelly for encouraging me to show up or I probably would have skipped this after last night's big workout. As always, glad we did it!

  3. FIT
    CFAC: my first hang squat cle... 01:00

    Warm-up: 400 jog + dynamic stretching
    Strength: 4 x 5 hang squat cleans (finally graduated from hang power cleans, yay!) - 55, 65, 70, 70 # + 3 sets ME push-ups (purple band) - 9, 9, 9
    METCON: 5 ... read more

  4. FIT
    CFAC: variety hour 01:00

    Warm-up: 200m jog, dynamic stretching
    Strength: 5 x 5 back squats @ 55, 65, 75, 85, 95 #, 3 x ME ring rows (8, 7, 7)
    METCON: 12 min. AMRAP broken down into 4x3 mins:
    1. 3 min max burpees (32)
    2. 3... read more

  5. RUN
    good Sunday Slog 15 km 01:36 10:17 pace

    What a beautiful cool morning to run! Unfortunately my legs didn't get the memo. I think they were just beat up from Crossfit yesterday. Got 'er done (though a shorter distance than plann... read more

    • Denise M.
      Denise M.

      It was a beautiful morning - it is tough trying to run long after hard workouts the day before. Good for you to get it done!

      5 days ago Like

    • Emma I.
      Emma I.

      AFter checking out your crossfit workout I bet your legs were beat up! Nice slogging!

      5 days ago Like

    • Mari S.
      Mari S.

      Sheesh, no kidding your legs were beat up! Totally agree that this was a beautiful morning for a run.

      5 days ago Like

    • Kelly

      Good job getting it done. At least you had good company to get you through :)

      5 days ago Like

  6. FIT
    CFNC: CF Games Open Workout 12.3 01:00

    Warm-up: 2x (5 burpees, 50m sprint), 50m walking lunges, 5x push-ups into downward dog. Oof!
    Strength: deadlifts (warm-up 8 @ 55#) 3 x 8 @ 85, 95, 95 #
    METCON: CF Games Open Workout 12.3
    18 min... read more

  7. RUN
    rain rain rain 7.64 km 00:43 08:59 pace

    It poured this morning and then cleared up around lunch time so I decided to head out to run, only to have the skies open up as soon as I hit the pavement. It poured the entire time, but no complai... read more

  8. FIT
    CFAC: power cleans and running! 01:00

    Hit up the Aurora gym for class with Kelly tonight - didn't think I was going to make it after a hectic start to the evening. Had to take Miles to the vet for a weird oozing rash and then wres... read more

  9. RUN
    good 5AM run club 8 km 00:48 09:42 pace

    Did not want to get out of bed to run in that soupy air this morning, but glad I did! Good group with Kelly, Kirk, John, Fergie and Kayla even joined us again!

  10. FIT
    CFNC: burpee fun 01:00

    Warm-up: 3 x (30s hard, 30s easy) on the airdyne, dynamic stretching
    Strength: 5 x 5 push jerk (45, 55, 60, 65, 65 #)
    METCON: rounds of 3-5-7-9-11 burpees, front squats @ 45#, push press @ 45#
    Tim... read more

  11. RUN
    good back to reality 20 km 02:02 09:49 pace

    The 5am wakeup was unkind after 4 daya with no alarm clock. It was good to get this run done early, though. It was a steamy one. Watermelon and cold drinks hit the spot at the 12 mark.

  12. FIT
    good (thursday) campsite WOD 00:15:00

    Decided to do a little equipment-free WOD at the campsite.
    4 rounds of:
    10 burpees,
    10 overhead squats (no weight, just a big walking stick to work on mobility),
    10 "box" (bench) ... read more

  13. RUN
    good (wednesday) running in the woods 5 km 00:30 09:39 pace

    Family run (super duper hilly) with hubs and the pups from the campsite followed by a dip in the lake! The best.

  14. FIT
    CFNC: "aggressive butt squeeze" 01:00

    Warm-up: 3 min. row, tabata pushups and dynamic stretching
    Strength: bench press 4 x 8 @ 55#, 3 x max effort pushups (used 24" box, still hopeless at pushups): 5, 4, 4
    METCON 12 min. EMOM
    1st... read more

  15. FIT
    CFNC: back at it 01:00

    Laid up all weekend with the flu - ugh. Finally feeling better though not 100%. Felt good to sweat!

    Strength: 3 x 20 front rack lunges @ 35, 45, 50 #
    Push press 3 x 8 @ 55, 60, 65 #
    METCON 3 roun... read more

  16. RUN
    Tempo Thursday 11.72 km 01:06 09:03 pace

    Met up with the Rogue Runners for a tempo run tonight and was lucky to have Kelly keep me company at my pace, along with Lorraine and Martin for the first part. Target 5K at 5:15, results: 5:15, 5:... read more

  17. FIT
    CFAC - all the clean & jerks 01:00

    Strength: hang power clean + split jerk - warm-up set @ 35# then 4 x 3 @ 55, 60, 65, 65 #
    WOD: 10 min. EMOM (every minute on the minute) 3 x hang power clean + jerk @ 65 # at the top of each minute... read more

  18. FIT
    CFAC - 2000m row benchmark 01:00

    Checked out our new sister gym tonight - nice to see the new facility and have more class options.
    Warm-up: 2:00 row, 2:00 plank (PR!), dynamic stretching
    Strength: 4x10 back squats, lowering t... read more

    • Sam J.
      Sam J.

      Nice job checking out some new surroundings. More options are always a good thing

      23 days ago Like

    • Kelly

      So strong at rowing!!!

      23 days ago Like

  19. RUN
    good 5AM run club 8 km 00:49 09:48 pace

    We had a good turn out after the long weekend with Kelly, Lorraine, Martin, Rob and Kirk. Coolish morning but always so humid!

  20. RUN
    Holiday Monday fun run 10 km 01:02 09:58 pace

    Fun run in the hills of Palgrave with Patti, Nancy, Danya, Ueli, Mark and Andy followed by a swim! Good way to start the holiday Monday!