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  1. RUN
    great Whew! 9 mi

    Glad that's done.

  2. RUN
    great Easy day 4 mi

    Ran this morning while there was still a bit of a cloud cover, though it was still plenty hot and humid.

  3. FIT
    great Octane elliptical 1 mi

    This machine was the cardio part of the cardio core class. High resistance, slow movement in a squat, forward and backward, followed by a push/pull movement for upper body. Abs and lunges followed.

  4. RUN
    great treadmill 4.57 mi

    Giving myself a break from the heat and sun, today. Ran this before (1.57) and after (3) our cardio-core class. I got the star treatment since I was the only one there. Great workout.

  5. FIT
    great Weights, etc.

    4x -
    chest press, 12-10-8-6/lat pulldown, 12-10-8-6
    incline bench fly, 10/bentover rear delt flye, 10
    3x- ab/core routine, 5 moves that included marching plank, forward reach plank, side plank rais... read more

  6. FIT
    great Rower, at gym 1.24 mi

    4 x 500m on rower, immediately after the .25 run.

  7. RUN
    great Gym Treadmill 1 mi

    4 x .25. Part of this sequence: run/row/weights/core

  8. RUN
    great Morning, about 9am 3.39 mi

    Went well, though I felt it was noticeably hotter than yesterday, or more muggy. My car registered 78* outside. Wanted to go shorter than the last several days.

  9. RUN
    great Fowler park 4 mi

    Miles 1-2, on track. Mile 2 was 10 x 30/30. It's a lot harder in the sun than on the treadmill:).
    Miles 3-4, on the shady greenway.

  10. RUN
    great Treadmill 0.5 mi

    2 x .25@-3% decline after climbing 2 x 10 floors on the stairmaster. We also completed each sequence of machines with ab work on the mat.

  11. VELO
    great stationary bike 2 mi

    Still part of our cardio-core class.

  12. FIT
    great Cybex 0.84 mi

    Total distance on the Cybex which is a kind of elliptical. Great for working quads and hip flexors. We set the resistance at 10 and the incline at 35 for a few rounds.

  13. FIT
    great Afternoon at gym

    4 rounds for chest, both fly and chest; 4 rounds for back, high and low row
    4 rounds - single leg dead lifts; ab sequence

  14. RUN
    great Greenway 6.04 mi

    Super nice run! Temperature about 61* when I started, very early. First mile on the track at Fowler, then onto the greenway.

  15. RUN
    great Greenway/Fowler Park 6 mi

    Much better run this morning than yesterday morning. Ran 4 miles on the greenway, then finished with 2 miles all around Fowler Park. Very busy with runners, cyclists, walkers, and with baseball g... read more

  16. RUN
    alright Peachtree Corners area 8.56 mi

    This week's runs have been difficult, maybe due to the strain of the Hotlanta Half last Sunday. I'm hoping for improvement tomorrow when the temperature is supposed to be in the 60'... read more

  17. RUN
    great Afternoon run 3 mi

    Definitely on treadmill. First double workout in a while; went well. Tacked on squats at the end.

    • Chris

      Great job today. Treadmill is a smart move. It is miserable out there.

      10 days ago Like

    • Robert G.
      Robert G.

      You got the heat wave and I had gloves on while biking into work two days ago.

      10 days ago Like

  18. FIT
    great Cardio-Core class

    1 minute walk@5-7-9-11% incline
    stationary bike@22 min. ride, didn't note the distance: 3 rounds@1min.-
    single arm DB shoulder press
    single arm bicep curl
    single arm OH tricep ext.
    Next - 3 r... read more