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  1. FIT
    good #FreakMode Chest/Back 00:50

    Had to drop the bicycle crunches to fit this all in.

  2. FIT
    good #FreakMode - Legs 00:30

    3 exercise circuit, 8 sets of 8 tempo reps.

  3. VELO
    good Nicole's class 9.5 mi 00:30 19.0mph pace

    good class

  4. FIT
    good #FreakMode W5D3 00:50

    Went light on the barbell row because of my neck/shoulder. everything else was normal.

  5. RUN
    good Around church 3.1 mi 00:35 11:15 pace

    After small group, Lori had an hour of child care so we went for a run.

  6. FIT
    good W5D2 #FreakMode - Legs 00:30

    Neck still wonky so I subbed leg presses for squats.
    Attempted to max out on last set, but weight was too light and I got bored.

  7. walk
    good Downtown 2 mi 00:30 15:00 pace

    Had a headache and crick in my neck, didn't feel like running. Walking helped the headache.

  8. FIT
    good #FreakMode W5D1 00:25

    got another crick in my neck.

  9. FIT
    #FreakMode Abs 00:10:00

    60 seconds: front plank, each side, bicycle crunches, footprints
    15 reps: back extensions on stability ball

  10. RUN
    good #FreakMode HIIT 1.8 mi 00:20 11:06 pace

    4 minute warm up and 4 minute cool down
    60 second interval paces: 8:02, 7:54, 7:39, 8:00, 8:03, 7:41
    60 second walking recoveries in the 17:XX-18:XX range

  11. FIT
    alright W4D1 - #FreakMode 00:40

    Last week of this phase. Didn't go up in weights but felt weaker. Looking forward to changing it up next week.

  12. FIT
    alright W4D1 - #FreakMode 00:40

    Last week of this phase. Didn't go up in weights but felt weaker. Looking forward to changing it up next week.

  13. RUN
    good Springbrook 5K 3.11 mi 00:42 13:30 pace

    Did this with Melissa. Her coach had her doing 15 sec runs and 15 second walks.

  14. RUN
    good Alcoa Greenway 6.04 mi 01:05 10:43 pace

    run 2 - since i was in alcoa and its a beautiful day, why not?
    did a 5 min warm-up and 5ish cool down.
    60 second sprints followed by walking recoveries. My fastest was my last 7:40!

  15. RUN
    good Wears Farm 1 mi 00:09:44 09:43 pace

    run 3 of the day - Jay decided he wanted to run 5K too. Then quit after 1 mile.

  16. FIT

    60 seconds of the following:
    front plank
    side planks
    bicycle crunches
    knee raises
    15 reps of back extensions

    • Lorrie B.
      Lorrie B.

      wow you must be really strong I cant even manage a simple plank without collapsing

      25 days ago Like

  17. RUN
    good HIIT 1.94 mi 00:20 10:18 pace

    4 min warm up and cool down.
    60 secs sprinting, 60 sec recovery
    Split paces - 7:09, 7:09, 7:20, 7:15, 7:42, 7:36

  18. FIT
  19. RUN
    good Meigs Mtn & Cucumber Gap 7.5 mi 01:44 13:49 pace

    Trail running with Kelly and Gretchen V.
    About a mile and a half into the Meigs Mtn trail we encountered a bear, so we did our thing and went back to a more populated trail.

  20. FIT
    Middle Prong to Indian Flat F... 7.6 mi 02:41 21:09 pace

    Jay & I were a bit crabby, but then Melissa suggested we snack by the river. Impossible to stay grumpy after combos by the water. Melissa is a fast hiker, or else doesn't realize she can t... read more