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  • 25 miles
  • 03:40 time
  • 2536 calories
  • 11 workouts
  • This Week time period


  1. FIT
    good Core/fitness 01:00

    3 rounds@50/25/10 reps; 10 or 8# DBs
    squat thrusters
    full situps w/crossover punch
    crossover mountain climbers
    tricep dips
    5min. fast run@5%incline x 3

  2. RUN
    good Treadmill at gym 3 mi

    Wasn't feeling up to much this morning. Part of this run was incorporated into the group workout.

  3. FIT
    great Group training 00:45

    Another good class. We have a man in our group now - he's holding his own:)

  4. RUN
    Early run 5 mi 00:55 10:55 pace

    Before our strength session began.

  5. RUN
    great Post-cardio run 3 mi

    Felt great.

  6. FIT
    great stairmaster 1 mi

    4x at 10-11 floors, taking 2:01-1:54 to complete each climb, level 9 or 10

  7. VELO
    great 4x 1 mile 4 mi

    Part of cardio rounds...

  8. RUN
    great 4x.25 1 mi

    This was part of our cardio day - made it through 4 rounds. These quarters were run post-stairmaster at a -3% decline, pace set at 9:40 or a wee bit faster.

  9. RUN
    great warm up miles 4 mi

    Just miles.

  10. FIT
    good Group strength 01:00

    3 rounds - lots of shoulders, chest, back; a little less on the arms; leg press and squats on the Smith machine.

  11. RUN
    good Recovery 4 mi

    A little this, a little that. The first mile was a run/walk, the next 2.5 were a steady run, the last .5 was run/walk. Legs were tired after yesterday's 11 miles.

  12. RUN
    great Run #2 today 6 mi 01:06 11:02 pace

    This gives me 11.27 miles on the day. I feel better about my half in Albany next Saturday.

  13. FIT
    great Sunday make-up 00:45

    Strength, all on Free Motion cables and dead lift machines, with lots of abs sprinkled in among the rounds.

  14. RUN
    great Pre-strength session run 5.27 mi 00:58 11:02 pace

    Mile 1, warm up@11:00
    Remainder run anywhere from a 10:20 pace to a 9:50mm pace, with a few short breaks at an 11:something pace.

  15. RUN
    great greenway 3 mi 00:33 11:04 pace

    Not really a brick in the strict sense of the word. I had 2 hours between the spin class and the run. Started slow, my legs wouldn't really move:).

  16. FIT
    great It's been a while 18.3 mi 01:00 03:16 pace

    Well, this went much better than I expected! It's been about 6 months since I was in a spin class, and, I decided at the last minute to join the 10am class.

  17. RUN
    great Afternoon run 3.39 mi 00:36 10:36 pace

    A two-fer today, 8.5 miles total.

  18. RUN
    great Morning run 5.11 mi

    Cold and windy at first. Fortunately, there was no ice on the sidewalks or on the street. However, ice was falling off the trees!

  19. RUN
    great late afternoon quarters 5.63 mi 00:58 10:16 pace

    warm up@11:06-10:31mm (2 miles)
    5x .25@10:00mm/.25@10:20mm (2.5 miles)
    cool down@10:31-11:19mm

    • Francis

      Very nicely done Arleen. It is snowing where I am.

      8 days ago Like

    • Arleen C.
      Arleen C.

      @Francis, it was snowing here, too. I ran on my treadmill. It's a rain/sleet mix right now.

      8 days ago Like

  20. FIT
    great Strength/core 01:00

    Count down rounds, 10-9-8...1 rep(s), 2 10# DBs.
    walk out push ups
    dead lift/squat/curl/press
    sit ups/cross over punch and single arm press
    stationary lunges/tricep kickback
    bent over row
    lat... read more