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  • 25 miles
  • 03:08 time
  • 1477 calories
  • 8 workouts
  • This Week time period


  1. FIT
    Leg Day 00:40

    Calf Ext 185x10x3, Leg Curl 100x10x3, Leg Press 180x15x3, Leg Ext 105,10x3, Hip Ad 145x15x3, Hip Ab 145x15x3, Bosu Squats 30lbsx15x3, 10 other side, Kettlebell Shoulder Shrugs 30lbx10, Leg and Knee... read more

  2. RUN
    Walk/Run With Laurel 1.03 mi 00:13:30 13:06 pace

    Still not feeling great so we walked a half mile and ran back.

  3. walk
    Waiting 0.63 mi 00:11:38 18:27 pace

    Just a short walk while waiting for Laurel.

  4. FIT
    great Scully Time 2 km 00:09:13 07:24 pace

    Nice warm up before other stuff.

  5. FIT
    Scully Time 1 km 00:04:23 07:03 pace

    Hit up the rowing machine for a few minutes before going into the sauna!

  6. RUN
    great With Laurel 3.19 mi 00:39 12:06 pace

    Ran a couple of miles and then walked/ran the rest of the way. Finished with some sprints.

  7. Shared Photo

    The team from The Colonial Relay. Our team name was No Training Conducted.

  8. FIT
    Ups, Abs, Squats 00:15:00

    Abs and pushups together, then squats and lunges...
    250 abs, 50 pushups, 55 squats (bosu) and 5xLxRx3 Lunges!

  9. VELO
    great Spin Class 18.5 mi 00:55 20.1mph pace

    Fun spin class to unwind from the race this weekend. Very fun class!

  10. RUN
    great Colonial Relay Leg 10 2.21 mi 00:21 09:31 pace

    Despite being a shorter and flatter leg, this was much harder. The temps had risen, the humidity was through the roof, I had stomach cramps from the time I started, and I just didn't have much... read more

  11. RUN
    great Colonial Relay Leg 7 8.95 mi 01:23 09:17 pace

    A group of people that I work with ran the Colonial Relay this morning. We did the 78 mile variation, not the 200 miler! 6 of us each ran 2 legs of the race. We had an awesome time, and had great f... read more

  12. RUN
    great 2 Mile Tester with Laurel 2.47 mi 00:29 11:44 pace

    I slept in a bit today, and met Laurel at 6 for her 2 mile tester and then a bit more. Had a good time running with her, and stretching the legs out before the Colonial Relay tomorrow.

  13. walk
    Mile after 1.03 mi 00:20 19:25 pace

    An easy cool down walk. Knee and hip are feeling a bit iffy, so trying to take it easy until Saturday when the Colonial Relay happens. Then I am lowering my mileage again to heal up.

  14. FIT
    With Val and Laurel 00:15:00

    Val is normally a boot camp/cross fit girl, so she was surprised I think at the intensity of the Abs and Squats routine that Laurel and I do.
    50X5 Abs (left, and right obliques, center crunches, bi... read more

    • J J
      J J

      Sounds like an awesome sesh!! Wtg!!!

      9 days ago Like

  15. VELO
    great Short Spin Class 14.3 mi 00:50 17.2mph pace

    Fun class today with lots of sprints and challenges!

  16. RUN
    Light Pole Intervals 1 mi 00:16 16:00 pace

    Laurel and I ran the track, doing light pole intervals, walking, and various exercises between sprints.
    Air Squats 20x2
    Lunges 10xLxRx2 5xLxR
    Pushups 10

  17. VELO
    great Spin Class 18 mi 01:02 17.5mph pace

    Nice spin class this morning! Full!

  18. RUN
    Zombie Run/Walk 4 mi 00:55 13:45 pace

    Went out for a Zombies! Run! mission, but was just not really feeling it. So, I ran out 2 miles and walked back. Yes, I walked half of a zombie mission, only running when the chase was on. Actually... read more

  19. FIT
    great Upper Body Circuit Training 00:30

    I did a mini circuit drill today: 2 different circuits.
    Rear Row 115x10x3, Shoulder Press 55x10x3, Lateral Pulldown 120x10x3
    Do a set, move to the next machine, no rest
    Bicep Curl 60x10x3, B... read more

  20. RUN
    Around the Lake with Laurel 3.42 mi 00:39 11:22 pace

    A really good run around the lake after spin! Just before 2 miles she wanted to stop, but I convinced her to go to 2, and at 2 she just kept going! Nicely done!