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  • 32 miles
  • 03:24 time
  • 2366 calories
  • 6 workouts
  • This Week time period


  1. RUN
    great Ghost Fleet Zombies In The Snow 7.04 mi 01:06 09:22 pace

    A light snow was falling as I began this Zombie mission. I ran out to the Ghost Fleet (Reserve Fleet for ships waiting to be decommissioned). About halfway there my buddy Dave caught up and we ran ... read more

  2. FIT
    Short Leg Workout 00:20

    Ran low on time so we shortened the workout.
    Hip Adductor 150X15X3
    Hip Abductor 150X10X3
    Lunges 5xLxRx3
    Bosu Squats 10x3
    Leg Press 180X14x3
    Leg Extension 100X10X3

  3. RUN
    great Intervals with Laurel 2.52 mi 00:31 12:11 pace

    Laurel and I ran from the gym to the track and then ran intervals. We did 6X100 in an attempt to build some speed. We will keep this up for a bit and then increase distance of the intervals eventua... read more

  4. RUN
    Track Mile 1 mi 00:07:49 07:48 pace

    Did a track mile after spin and walking. After the first lap I was feeling good, so I picked up the pace! Fastest mile in a long time!

  5. walk
    With Darlean and Franklin 1 mi 00:14:00 14:00 pace

    A nice walk in the cold with Darlean and Frankling after spin!

  6. VELO
    great Spin Class! 20 mi 01:05 18.5mph pace

    A really good spin class this morning! Felt really good to get moving considering how lazy I was this weekend!

  7. FIT
    Upper Body With Laurel 00:30

    Rear Row 115X10X3
    Shoulder Press 55X10x3
    Lat Pulldown 115x10x3
    Assisted Pullups 50lbsX3 70lbsX4 70lbsX3
    Tricep Push 100x10x3
    Bicep Curls 55x10x3
    Back Extension 150x15x3
    Chest Press 75x10x3
    Abs 50x5... read more

  8. FIT
    great Arc Trainer 1 mi 00:15:00 15:00 pace

    First time on the Arc Trainer. Not sure if I like it!

  9. RUN
    Rainy Zombie Run 4.2 mi 00:38 09:07 pace

    A bit of rain during the run, but wow, what a great one! The story is getting really good now!

  10. VELO
    great Spin!!! 18.3 mi 01:01 18.0mph pace

    HEAVY resistance day! Only 6 of us in class today after the full house yesterday! Made for a much more intense session!

  11. FIT
    Leg Day With Laurel 00:40

    Leg Press 180X10X3
    Leg Curl 100X10X3
    Leg Extension 100X10X3
    Lunges 5xLxRx3
    Leg Press 180x10x3
    Hip Ad 145x15x3
    Hip Ab 145x15x3
    Bosu Squats 10X3
    Abs 50x5
    Pushups 10x5
    Planks 45 sec 20 sec

    Good worko... read more

  12. VELO
    great Spin Class 20.3 mi 01:05 18.7mph pace

    Tough class today with lots of resistance and time out of the saddle. The class was full today, with every bike taken! Lots of fun!

  13. Training was derailed this morning. Was driving to the gym when I hit a deer. Ugh...I am ok, the car and the deer...not so much.

  14. RUN
    With Laurel 1.72 mi 00:20 11:35 pace

    Nice and relaxing run after the spin class! Laurel wants to build some speed, so we are going to start 1 day a week track time!

  15. VELO
    great Spin Class ZAP! 22.3 mi 01:05 20.6mph pace

    Excellent spin class this morning! Lots of new faces that seemed to enjoy it. Good challenges and sprints!

  16. RUN
    great Neighborhood Zombies! 4.01 mi 00:37 09:13 pace

    Excellent Zombies! Run in the neighborhood after a very productive morning. Oil change, breakfast and shopping with my Wife, and then shooting at the range with my Father In Law. Still a lot of ice... read more

  17. FIT
    Upper Body With Laurel! 00:30

    Rear Row 115X10X3
    Shoulder Press 55X10X3
    Lat Pulldown 115X10x3
    Tri Push 100x10x3
    Bicep Curl 55x10x3
    Lower Back 150x20x3
    Pushups 10x6
    Chest Press 75x10x3

    Great workout!!!

  18. RUN
    great With Laurel 2.5 mi 00:27 10:58 pace

    Excellent run with Laurel this morning! She is getting stronger and a bit more endurance! We are thinking about doing the Ukrops Monument Avenue 10K in Richmond at the end of March! I think she can... read more

    • Sue R.
      Sue R.

      You are a great coach and mentor Danny!!!

      13 days ago Like

    • Helene W.
      Helene W. Nice Job
      Nice Job:

      Woohoo! Well done, Laurel and Coach Danny!

      13 days ago

  19. FIT
    Legs with Laurel! 00:30

    Bumped weights up a bit on most everythng today, just by 5 pounds, but still, it is up! Also, Laurel and I would set up 2 or 3 machines and not rest between sets, so this was actually pretty intens... read more

  20. VELO
    great Spin!!! 19.2 mi 01:00 19.2mph pace

    Awesome class with some good music today! The spin room is upstairs in the gym, off to the side of the cardio room. Some of my coworkers came into the cardio room while I was spinning (Bellowing ou... read more