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  • 16 miles
  • 01:13 time
  • 834 calories
  • 2 workouts
  • This Week time period


  1. FIT
    Squats 00:15:00

    Rdl bar 35lb 5x2
    Rdl 30lb + bar 35lb 3x5
    Trap bar deadlift 60 bar 50lb 5x5

  2. RUN
    Spin Class 16.1 mi 00:58 03:36 pace

    New instructor at the gym. Excellent class!

  3. VELO
    Yorktown Battlefields with John 9.06 mi 00:44 12.4mph pace

    John's first ride on his new bike. Took it easy on the Battlefields.

  4. RUN
    great Chesty Puller 10K Plus One 6.9 mi 00:59 08:32 pace

    Fantastic race this morning!

  5. RUN
    great Newport News Park 5.01 mi 00:44 08:43 pace

    Nice run this morning with Chris from my spin class. A little faster than I wanted to go today.

  6. VELO
    great Teaching HIIT Spin 12.1 mi 00:47 15.4mph pace

    My first time teaching HIIT Spin.
    5 Min warmup
    12 30 second sprints
    12 1:15 rests
    5 Min cool down.

    Pretty hard!

  7. walk
    Back to the Gym 0.6 mi 00:09:51 16:25 pace

    And we walked back...

  8. RUN
    Army Birthday Run 3.05 mi 00:35 11:20 pace

    Ran with Yimena as Fort Eustis celebrated the Army's Birthday!

  9. walk
    great Walk to the Run 0.78 mi 00:12:30 16:01 pace

    Nice walk and talk with my friend Yimena from spin class.

  10. VELO
    great Teaching Spin 5.5 mi 00:25 13.2mph pace

    Easy little warm up spin before the Army Birthday Run.

  11. FIT
    Ups and Abs 00:15:00

    Bosu Ball Squats 10x5
    Lunges 5xLxRx5
    Crunches 50x5
    Pushups 10x5

  12. VELO
    great Spin Class 12.3 mi 00:48 15.4mph pace

    Just took it easy today.

  13. FIT
    Squat Therapy 00:15:00

    Squat therapy 15x10x3
    Heart squat 15x10x3
    Goblet squat 35x10x3
    Crunches 50x5
    Pushups 10x5

  14. RUN
    great Zombies and Pokemon 7 mi 01:04 09:08 pace

    Can't believe this weather! Awesome morning for a run!

  15. VELO
    Teaching Spin 16 mi 00:57 16.8mph pace

    Subbed in for Darlean. 7 students in class.

  16. RUN
    great After Spin 2 mi 00:17 08:20 pace

    Excellent run after teaching spin.

  17. RUN
    great Life's A Beach Triathlon: Run 2.5 mi 00:28 11:00 pace

    Ran with no shoes! Some concrete and the rest sand.

  18. VELO
    great Life's A Beach Triathlon: Bike 9.35 mi 00:33 17.0mph pace

    Good course this year! First lap was a little faster as there were fewer people on the course.

  19. swim
    great Life's A Beach Triathlon: Swim 350 m 00:06:48 31:16 pace

    Much better swim this year than last!

  20. RUN
    Leg Stretched 2.03 mi 00:19 09:11 pace

    Nice little run to the corner and back to recover.