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  • 7 miles
  • 0:00 time
  • 571 calories
  • 2 workouts
  • This Week time period


  1. VELO
    injured Gym 2 mi

    Well, yesterday work out turned out bad, and I did not even know it, after running laps at the gym my right ankle started to hurt, woke up this morning with ball on the side of my ankle, I couldn&#... read more

    • Mark W.
      Mark W.

      Damn dude... I'm sorry to hear that. You'll be back. Nothing stops you.

      1 day ago Like

  2. RUN
    good gym 4.5 mi

    3 miles warm up, and 1 super set of 10 sit ups, 10 leg raises, 10 second holding your legs up, .1 of mile run fast. all that without rest 10 times. half mile cool down.

  3. VELO
    good Gym 3 mi

    3 mile warm up before work out, vf

  4. RUN
    good Gym 3 mi

    just 3 miles easy running, after a day of hard leg work out.

  5. RUN
    4.5 mi

    Easy run at the gym, with abs and leg work out

  6. RUN
    good Gym 6 mi

    mile warm up 2 cool down, and 2 intervals, 10X.2 I was surprised I ran it pretty fast between 35-40 seconds per lap, (2 laps for .2) I ended up with 11:58 for the 2 miles, pretty happy about it 30 ... read more

  7. FIT
    Home Gym

    just an easy upper body work out, some sit ups and bag punching.

  8. RUN
    good gym 5 mi

    easy miles on the indoor track, + upper body work out.

  9. RUN
    good Gym 6 mi

    Got off work a little late and did not make it to the Group, I went to the gym instead and did some weigh lifting and some easy running.

  10. RUN
    good gym 2 mi

    a couple miles on the bike and upper body work out, sit ups and crunches. maybe a 3 miler later.

  11. RUN
    good Trolley 13.12 mi 01:52 08:32 pace

    Started slow and gradually picked up the pace but it was hard to run on some parts of the trail, too much mud specially on the way back, I had like 3 mile splits at 7 t0 7:15, in the middle, but mo... read more

  12. RUN
    6.01 mi

    Gym for me tonight, sit ups and upper body work, with two mile bike and for running, had to use that satanic conveyer belt tonight, half on the track though.

  13. RUN
    good Mill Creek Park 8.11 mi

    Met CoFAC for a killer work out 30 fast 30 slow, 60 fast 60 slow, 90 fast 90 slow, 120 fast 120 slow, that times three. Its ten minutes for each set, 3 miles warm up, 1.2 cool down. Legs feeling ti... read more

    • Mark W.
      Mark W.

      Great job with the strength training and the fartlek man!

      22 days ago Like

  14. RUN
    good trolley 4 mi

    Just a quick four miller after work, I wanted a tempo, I ran 2 miles at 7:45ish and 2 more back a little slower talking to my friend Annie, who I haven seen in a while, good chat and good run, abou... read more

    • Mark W.
      Mark W.

      Great work man! I bet those legs felt beat up. And I haven't talked to Annie in a while... Totally need to catch up with her!

      28 days ago Like

  15. RUN
    good CoFAC hills 10.08 mi

    Holly work out, Met the group at State line and college for a hill work out, 2 sets 10x200 meters, with 3 minute rest between sets, I am beat, ran 2.8 miles warm up and 2.5 more cool down, the hill... read more

  16. RUN
    good Monday run 5 mi

    Just an easy run with my girl on the ICT we went out from 103rd and Metcalf west to corporate woods and back, gym after that 200 sit ups and biceps, triceps, and chest. I am beat but at least tomor... read more

  17. RUN
    good Gym 7 mi

    Missed my long run this morning due to work meeting, but i made to the gym, ran and biked a little, leg work out too. Some running later with dog or girlfriend or both later maybe.

  18. RUN
    good gym 1 mi

    Gym work out upper body and 200 sit ups, a mile run to cool down, once more I avoided Satan conveyer belt. Nice!!!

    • Mark W.
      Mark W.

      Haha, love that you're avoiding it man. I've only been on it once this entire year so far!

      about 1 month ago Like

    • Bob N.
      Bob N.

      Great job Ciro!

      about 1 month ago Like

  19. RUN
    good Trolley 5 mi

    Just a nice and easy run with Christine the last 2 miles.

  20. RUN
    good mill creek park 8.66 mi

    Met CoFAC group for a speed work out, 2.66 warm up, 2 fast, 3 minute rest, 2 mile fast, 3 minute rest, 1 mile fast, 1 mile cool down. After that gym upper body work out with 200 sit ups and some ot... read more