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  • 7 miles
  • 01:00 time
  • 613 calories
  • 1 workouts
  • This Week time period


  1. RUN
    great Much better 7 mi 01:00 08:30 pace

    Enjoyed some extra sleep thanks to the work holiday, but felt a bit groggy once I did get up. Headed out with a basic goal of at least four easy miles. Felt good after the first mile and started th... read more

  2. RUN
    good RB Brick - run 2.5 mi 00:25 10:00 pace

    Only had two in class, so I started the run section with one client and looped back to run the rest with the other client. Gorgeous morning!

  3. VELO
    good RB Brick - cycle 9 mi 00:25 21.6mph pace

    Felt a bit of quad tightness from yesterday's run, but nothing major.

  4. RUN
    great A good one 10 mi 01:25 08:30 pace

    Kinda glorious run this morning with Jennifer K. Started before sunrise, with temps around 70, and stayed on a mostly flat route. We settled into a good pace, and my calf did pretty darn well (!). ... read more

    • Steve W.
      Steve W.

      I really enjoyed the 'almost' early fall like temps. Super run and super start to your holiday weekend!

      3 days ago Like1 person

  5. VELO
    great Ryde Barre 16.8 mi 00:50 20.2mph pace

    Fun, full Friday class! My microphone battery died mid-workout, so I missed a song - and some distance. But still got in a great TGIF workout. Cheers to a three-day weekend! Average RPM: 84. Averag... read more

  6. RUN
    alright Take it easy 5 mi 00:47 09:24 pace

    Today's mantra: Slow miles are better than no miles. Calf is feeling much better, and I see the chiro for ART later this morning. Hope the healing continues and I can get add some speed work s... read more

  7. FIT
    good Strength training with Whitney 00:30

    Forgot to post this earlier. Lower-body/glute focus today.

  8. VELO
    good Ryde Barre 17.1 mi 00:50 20.5mph pace

    Classes are filling up as people return to the school year routine. Rolled out the summer playlist. Good high-resistance workout. Average RPM: 84. Average HR: 136.

  9. RUN
    Sunrise run 5.25 mi 00:47 09:00 pace

    Enjoyed a colorful sunrise for most of this run. Kept a comfortable pace and calf felt OK for the most part. Hope to see the chiro today or tomorrow for some ART. Splits: 9:56, 9:02, 8:50, 8:43, 8:... read more

  10. FIT
    good Strength training with Whitney 00:30

    Upper-body with some core work.

  11. VELO
    good Ryde Barre 18 mi 00:50 21.6mph pace

    Hadn't been to Marci's class for a while - tough stuff! Average RPM: 85.

  12. VELO
    good Ryde Barre 19.3 mi 00:50 23.2mph pace

    After laughs and drinks with good friends last night, my head was kinda fuzzy this morning. Nothing a good, sweaty cycling class can't fix. Average RPM: 91. Average HR: 138.

    • Marcie M.

      Good on you for doing it right last night. :-) And I am sure today's workout helped lift that fog.

      9 days ago Like

  13. RUN
    injured Eight was enough 8 mi 01:10 08:45 pace

    One of those runs where little went right. Plan was to run 12 with Jennifer, who was doing 16. She had run a few miles before I met her and said her stomach was a bit off so she wasn't sure ho... read more

    • Marcie M.

      So sorry the calf is bothering you. Just so stressful and not fun to have to deal with that. Impressed you got a solid 8 in. Sending good thoughts your way Susie.

      10 days ago Like1 person

    • Amy S.
      Amy S.

      Oh sorry to hear about that calf hope the Chiropractor can get you feeling good soon. Nice 8 still on this humid morning

      9 days ago Like1 person

    • Mark W.
      Mark W.

      Nice work. Best to call it if you're not feeling great. Still a good looking run!

      9 days ago Like1 person

  14. VELO
    good Ryde Barre 18.4 mi 00:50 22.1mph pace

    Warm room with a full Friday class - lots of hard work and sweat. Average RPM: 89. Average HR: 143.

  15. RUN
    good Defend Lawrence 5K (and more) 5 mi 00:45 09:00 pace

    Joined the Gribble's crew and almost 100 of our friends for an early-early run from the store to mark the 151st anniversary of Quantrill's Raid. The 5:05 a.m. start marks the time when th... read more

    • Amy S.
      Amy S.

      That sounds awesome! Great start to the day

      12 days ago Like

  16. RUN
    good Sweaty stuff 6 mi 00:53 08:49 pace

    Yep, 80 degrees at 5:30 a.m. Summer finally arrived. Calf felt OK until the last half mile, when it kind of cramped a bit. Splits: 9:31, 8:48, 8:45, 8:44, 8:25, 8:37.

    • Mark W.
      Mark W.

      Yeah, it's stuffy out there. Me thinks you shorted yourself a mile!

      13 days ago Like1 person

    • Steve W.
      Steve W.

      Oh yeah....the weather is not our friend right now. Nice job with the splits. 'Almost' negative!

      13 days ago Like1 person

    • Susie F.
      Susie F.

      @Mark - thanks for pointing that out! I did indeed run six miles ... I'll blame early-morning brain.

      13 days ago Like

    • Susie F.
      Susie F.

      @Mark - thanks for pointing that out! I did indeed run six miles ... I'll blame early-morning brain.

      13 days ago Like

  17. swim
    good Genesis North 1600 yd 00:40 44:00 pace

    Sick kiddo at home and a crowded pool made for a shorter workout than I'd like, but still good to get some recovery time in the water.

    200 warmup
    100 - 25 breaststroke, 25 backstroke x 2
    4 x ... read more

  18. VELO
    good Ryde Barre 18.4 mi 00:50 22.1mph pace

    Taught today instead of Wednesday. Good-size class for a Monday at 5:30 a.m. Sweaty, too. Average RPM: 91. Average HR: 135.

  19. VELO
    good Recovery ride 15 mi 01:00 15.0mph pace

    Rode the bike/hike trail and some neighborhood streets.

  20. RUN
    good A new training friend! 11 mi 01:36 08:43 pace

    First training run with my personal training buddy Jennifer K., who is super-speedy ... and should serve as a good motivator for me. She's planning to run the KC marathon, and I'm hoping ... read more

    • Amy S.
      Amy S.

      Sounds like a great training buddy! Great run in this humidity

      16 days ago Like