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  • 5 miles
  • 00:48 time
  • 610 calories
  • 2 workouts
  • This Week time period


  1. RUN
    5AM Birthday run 8 km 00:48 09:34 pace

    Early run to start the day with Kelly, Kirk and Kayla, complete with Birthday cake from Kelly to enjoy after the run.

    • Sam J.
      Sam J.

      Any run that ends with cake is a good run in my books!

      28 minutes ago Like

  2. FIT
    good Turkey Burner

    Special community WOD at CFNC for Thanksgiving!
    "Turkey Burner"
    1 mile run
    25 ring rows
    25 burpees
    25 wall balls #14
    25 hanging knee raises
    50 KB swings #24
    50 OH walking lunges... read more

  3. RUN
    good Tottenham Trail 24 km 02:30 10:02 pace

    I don't think I've run 24k since 2013! Well Happy Thanksgiving to that.

    • Kelly

      Well done girl!

      2 days ago Like

    • Denise M.
      Denise M. Nice Job
      Nice Job:

      I know I haven't - still can't get past 21 for me. Well done!! Missed you this morning. Kirk and I started at about 7 and did the large loop. It was a great route. Happy Thanksgiving - I saw Mark and Miles.

      2 days ago

    • Robin B.
      Robin B.

      Nice work out there!

      1 day ago Like

  4. FIT
    CFNC: oh my shoulders 01:00

    My shoulders were so dead from yesterday, I barely got through this one!

    Strength: squat clean to thruster 5x2 - up to #75

    WOD: 14 min alternating EMOM
    odd minutes: 10 cals on rower
    Even minutes:... read more

  5. FIT
    CFAC: "Doody" 01:00

    An all new WOD designed and named after one of our members who put in 600 miles on Satan's Tricycle (aka airdyne) last month!
    But first, strength:
    Shoulder press 3 x 10 - up to #45
    Push pre... read more

  6. RUN
    tempo Thursday 9.3 km 00:51 08:50 pace

    6K continuous tempo on the agenda - my 5K tempo two weeks ago was about a 5:25/km so I was expecting something in that range, but the splits kept coming up quicker at the right effort, so I went wi... read more

  7. RUN
    "Undisclosed" lunch run 8.12 km 00:48 09:28 pace

    Nice little sunny lunch run listening to the latest episode of the Undisclosed podcast. Now I have to wait for my drive home to hear the rest!

  8. FIT
    CFAC: "Bulldozer" 01:00

    Strength: 6 x 3 power clean + split jerk @ 65, 65, 75, 75, 75, 80
    WOD: "Bulldozer"
    15-12-9-6-3 reps
    Power Clean @ 55 #
    Dumbbell Thrusters @ 17.5 # per hand
    Time: 8:45

  9. RUN
    escargot 8.6 km 00:52 09:38 pace

    5am snail-crunching run on the TTT with Kirk and Lorraine

  10. RUN
    Country roads of Schomberg 22 km 02:14 09:48 pace

    If was a hilly and windy one on the side roads this morning. Glad to have good company to get it done. Longest run since February for me!

  11. FIT
    CFAC: double unders and all t... 01:00

    Warm-up: tabata double unders and ball slams + mobility work
    Bench Press @ 3011 tempo 5x5: 55, 60, 65, 70, 70 #
    1-arm dumbbell overhead walking lunge: 3 x 14/side (10#)

    WOD: 10 min. AM... read more

  12. RUN
    good Fairy Lake 7.3 km 00:44 09:35 pace

    Met up with some Rogues for this first run of October. It sure got dark and cold quickly!

    • Johann D.
      Johann D.

      I'm enjoying the fact that I can finish my runs not in the dark as we enjoy spring here.

      11 days ago Like

    • Erin

      It sure is cold and dark now! Nice job!

      11 days ago Like

    • Emma I.
      Emma I.

      We seem to have skipped straight to November. Where's my perfect fall running temps??!!

      11 days ago Like

  13. FIT
    good CFNC: "Nancy" 01:00

    I was having a lot of balance and mobility issues to start off tonight. My neck and traps were pretty sore and tight from Monday so I kept the weight light and Thomas helped me with some mobility. ... read more

    • Johann D.
      Johann D.

      That looks hard. Well done!

      12 days ago Like

    • Stephanie B.
      Stephanie B.

      Well done! Way to listen to your body :)

      12 days ago Like

    • Sam J.
      Sam J.

      Go to the drugstore and get one of those Magic Bags for your shoulders and get a lacrosse ball to roll things out. Consider me your neck & shoulder issue, guru. LOL Nice work last night, Nancy.

      12 days ago Like

  14. RUN
    good #5amrunclub 7.8 km 00:46 09:32 pace

    We had a great turn out for a very muggy morning run today, with Kelly, Kayla, Kirk, Lorraine, Rob and Martin. My calves were very sore and tired from Crossfit last night so this was a bit of a st... read more

  15. RUN
    3 x 1000 8.35 km 00:49 09:22 pace

    Muggy and misty for today's lunch workout. Legs a little tired from Saturday's big hike and the warm-up was slow going. Target for 1000s = <5:00. (4:59, 4:57, 4:54)

  16. FIT
    good CFAC: barbell complex + doubl... 01:00

    Warm-up: double-under and air squat tabatas, mobility work
    Strength: 2-2-3-3-3 power clean + split jerk @ 55, 65, 75, 80, 80 #
    WOD: 10 rounds for time (65 #)
    1 power clean
    1 front squat
    1 p... read more

  17. FIT
    good Killarney Hike 19.27 km 05:20 26:44 pace

    Hiked the Silhouette Trail from George Lake campground to The Crack and back. Most people park at the entrance to The Crack and just hike 2k there and back, so we hardly saw anyone most of the way.... read more

  18. RUN
    good Thursday night long run 20 km 01:58 09:29 pace

    We're headed to Killarney to camp and hike for the weekend, so I wanted to get my long run done first. It's been a looooong time since I've done this distance on a weeknight. Thankfu... read more

    • Kelly

      Good for you getting that long run in there! Now enjoy your long weekend!

      18 days ago Like

    • Show 2 more comments...
    • Emma I.
      Emma I.

      That's impressive on a weeknight! Nice work!

      18 days ago Like

    • Irina S.
      Irina S.

      This looks awesome!! Good for you, the running, the camping... you're having fun and it makes me smile. I miss seeing you.

      17 days ago Like

  19. FIT
    good CFNC: the longest 12 seconds 01:00

    Stationary overhead lunge - 8 per side, 1 leg at a time @ #55
    Overhead squat mobility work - 3x10 reps with training bar
    Hang power snatch: 4 x 3 @ #35 (warm-up), 45, 55, 55

    WOD: 10... read more

  20. RUN
    good 5AM run club 8.1 km 00:46 09:13 pace

    Brisk early run with Kel - it was time to bust out the gloves and seat warmers. Surprised by this pace after yesterday's workout and last night's leg-fest.