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  • 5 miles
  • 0:00 time
  • 537 calories
  • 1 workouts
  •  
  • This Week time period

Entries

  1. 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

  2. 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.

  3. 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!

      4 days ago Like

    • Bob N.
      Bob N.

      Great job Ciro!

      4 days ago Like

  4. RUN
    good Trolley 5 mi

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

  5. 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

  6. RUN
    good ICT with Run KC group 12.1 mi 01:39 08:10 pace

    Started slow, and gradually picked it up, I had some 7:30s in the middle, trying to get used to new shoes, ankle hurst a little, just got to keep the cross training.

  7. RUN
    good Gym 6 mi

    Still indoor work out, 2 mile bike, 2 mile on Satan conveyer belt, 2 miles on the track, 200 sit ups and general body work out .

  8. RUN
    good Gym 3 mi

    200 sit ups (4 sets of 50) 30 sec. rest in between, ran 2 fast miles chasing some dude around the track, one more set of sit ups, some weight lifting and another mile to cool down.

  9. RUN
    good Gym 10 mi

    I decided to not run outside this morning trying to get rid of this cough, so I went to the gym and ran laps, planned to do 50 for 5 miles and 5 more on satan's conveyer belt but i kept going ... read more

    • Mark W.
      Mark W.

      Haha, love your term for the treadmill. Great 100(!) laps!

      15 days ago Like

  10. RUN
    good Satan's Conveyer belt Ha! 5 mi

    Had to stick to the Gym since I am recovering from a cough, Ran 3 miles on Satan conveyer Belt, 2 at 9 minute pace and third one 6:07. lifted some weights, 200 sit ups in set of 40 and another 2 mi... read more

  11. RUN
    good Mill Creek Park 9.7 mi

    Met CoFAC for a mile repeats, kind of .96 of mile though, did 4 of them 6:10, 6:18, 6:20, 6:28. with a 400 jog in between, 2 mile warm up and 2 mile cool down. This was pretty tough since I am reco... read more

  12. RUN
    good Gym 4 mi

    lots of sit ups and some weight lifting, 4 mile intervals in between with one a little fast I think 6:20 on last one.

  13. RUN
    good gym 3 mi

    Too cold tonight Farmer called off the work out, I went to the gym instead and did some exercises and some mile intervals, 7:15, 7:50, 8:00, last one half on the boringmill and the other half on th... read more

  14. RUN
    good 63rd metcalf route 16 mi

    So cold this morning I thought I was going to run only 8 but got a little warm so I stayed with Pat and we ended up doing 16 around 9:30 pace.

  15. RUN
    good Neighborhood run 3.2 mi

    Just an easy run with the daughter and the dog.

  16. RUN
    good Gym work out and short run 3 mi

    Got off work late and missed the run so Gym and run made my ankle feel better.

  17. RUN
    alright Neighborhood run 3 mi

    Just an easy run with the dog.

  18. RUN
    good North land 10 mi

    Met the group at Christine and Kevin's house for a Runch, (Run+Brunch), went out slow for 5 miles and came back a little faster, very hilly route but nice

  19. RUN
    good Trolley trail thursday 2 mi 00:16 08:00 pace

    Good work out at the gym, with 1 mile in between and 1 more afterwords. Ankle feels weird, but I will live another day ha!

  20. RUN
    great Mill creek Park 12 mi

    Ran with a different kind of shoes and my ankle feel a lot better, so I guess I will not be running with expensive Newtons any more, 3 mile warm up, and met CoFAC for 800s, with 200 jog, 6 of them ... read more