BOS Run

terrence profile

Activity	Stats
2016-12-13 Running - Intervals The Narrows 11:00am	7 miles 00:00:00	Shoe: Adrnln 2016-11 0 miles on shoe

1.5 wu
"ladder" .5 1 1 .5 with .25 recovery
1.5 cd

theDude profile

Activity	Stats
2016-12-13 Running - Aerobic David City	4 miles 00:36:30 (9:07 min/mile)	Shoe: Nike LunarTempo 0 miles on shoe Height: 5'10

freejack profile

Activity	Stats
2016-12-13 Running - Aerobic 2:45pm	5.01 miles 00:43:27 (8:40 min/mile)	Height: 5'7

Bohldog profile

Activity	Stats
2016-12-13 Running - Just Running Harrison-Q Loop 6:15pm Weather: 17�	5.1 miles 00:42:58 (8:25 min/mile)	Shoe: Brooks Adrenaline GTS 15 0 miles on shoe Height: 6' 4 Max HR: 168 Avg HR: 144

Activity	Stats
2016-12-13 Goose -	00:00:00	Height: 6-00

CoachGoz profile

Activity	Stats
2016-12-13 Running - Aerobic Swanson Mile 5:30am	1 miles 00:00:00	Shoe: Adrenaline GTS 16 Bluebird #2 0 miles on shoe

1 mile only with my dog - just not thrilled to be cold this morning

Activity	Stats
2016-12-13 Running - Aerobic Hood\Chalco\Other 4:30am Weather: Cold, 23	3.04 miles 00:25:31 (8:23 min/mile)	Shoe: 2-ASICS DS Trainer 20 - Bl/Si/ 0 miles on shoe Height: 5 10

hOg profile

Activity	Stats
2016-12-13 Running - Aerobic Zorinsky 3:45pm	10 miles 01:16:17 (7:37 min/mile)	Shoe: Brooks Ravenna 7.1 0 miles on shoe Height: 5'8

justinmollak profile

Activity	Stats
2016-12-13 Running - Aerobic 7:00pm	8 miles 01:01:46 (7:43 min/mile)

An "I need to go run before I have a mental breakdown run"

groupw profile

Activity	Stats
2016-12-13 Biking - spinning	11.47 miles 00:45:00 15.29 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Spinervals - "No Slackers Allowed" - Sluggish legs and a higher resistance trainer made for a tough combination tonight!

DaveB profile

Activity	Stats
2016-12-13 Biking - Aerobic	17 miles 01:00:00 17 mph	Height: 6'5''

lala profile

Activity	Stats
2016-12-13 Running -	4.4 miles 00:00:00

jjjogger profile

Activity	Stats
2016-12-13 Running - Tempo Home 4:15pm Weather: 21 degrees	5 miles 00:00:00	Shoe: Nike Zoom Elite 7 0 miles on shoe Height: 6' 3 Weight: 183

Ecto1 profile

Activity	Stats
2016-12-13 Running - Aerobic UNMC-MTX-CU 12:45pm	6.51 miles 00:51:00 (7:50 min/mile)	Shoe: Guide 9 Hot Takes 0 miles on shoe

Jalan profile

Activity	Stats
2016-12-13 Running - Aerobic River Levee 4:30pm Weather: 23, clear	5.0 miles 00:43:00 (8:36 min/mile)	Shoe: Merrell Sonic Glove 0 miles on shoe Height: 5'9

It turns out the Usual Suspects are hereditary. My daughter went to PT for hers and the exercises they gave her are helping me too.

booty profile

Activity	Stats
2016-12-13 Running - Aerobic treadmill 4:15pm	3 miles 00:00:00	Shoe: Pink Saucony 0 miles on shoe

starguy profile

Activity	Stats
2016-12-13 Running - Aerobic Blackhawk Loop 12:00pm	5 miles 00:43:31 (8:42 min/mile)	Shoe: NB 1260 A 0 miles on shoe Height: 5' 9'

carljsamuelson sup Tim?
- posted at 03:40:00 EDT

Activity	Stats
2016-12-13 Running -	10 miles 00:00:00	Shoe: NB 890 Blue B 0 miles on shoe

Linny profile

Activity	Stats
2016-12-13 Stairs - Tempo Stairway To Nowhere. 5:00am	01:00:00	Height: 5'3

445 Floors to start the day. Legs like jello. So sweaty.

So my boss texted me about 1:00 yesterday and suggested a leadership class for today from 8-5. On my day off. So thoughtful.

Happy Tuesday.

getfuzzy Booooo Hissss!
- posted at 10:46:00 EDT

carljsamuelson What a super nice person that boss is. Please make sure your hair is all the same color whilst in attendance.
- posted at 11:14:00 EDT

BetzE profile

Activity	Stats
2016-12-13 Swimming - Aerobic 5:00am	2.35 miles 00:00:00

swimming felt tough today. 4100 yards.
Today is my volunteer day at Children's hospital - will try to bring some holiday cheer to the kiddos who are stuck in the hospital for the holidays.

carljsamuelson Just one of the many things that makes me darn proud to call you a friend. Keep up the awesomeness, Betsy!
- posted at 09:28:00 EDT

getfuzzy ^ditto! You're a shining star. xox
- posted at 09:45:00 EDT

Dan Very kind and selfless of you!!
- posted at 09:53:00 EDT

Linny And I'm sure you will. They love you. :)
- posted at 10:23:00 EDT

Linny Kind words, CJS. :)
- posted at 10:24:00 EDT

Hasheri profile

Activity	Stats
2016-12-13 Running - Tempo Poudre Loop 5:15am Weather: 31, NW 6, Feel 22	10.18 miles 01:19:06 (7:46 min/mile)	Shoe: PI N3 Blue 2 0 miles on shoe Height: 5'10

2 up, 2 tempo, 2 easy, 2 tempo, 2 easy. First set 7:12 & 7:02, second set 7:06 & 6:58. All the tempo miles were net uphill. First mile was into the wind a bit. The second set felt much smoother. I thought I was running slower the second time around. All were run without being able to see my watch; just waiting for the mile beeps.

BetzE Nice!
- posted at 09:20:00 EDT

Dan Good workout!
- posted at 09:54:00 EDT

getfuzzy profile

Activity	Stats
2016-12-13 Running - In St. Paul -4, wc -22, clear 5:15am	3 miles 00:00:00	Height: 5'2"

Crisp morning. Magical Moon

BetzE Crisp :)!
- posted at 09:20:00 EDT

Dan Yikes that's icecubes weather!
- posted at 09:54:00 EDT

Kidd_Deuce profile

Activity	Stats
2016-12-13 Running - Aerobic Treadmill 6:45am	1.5 miles 00:14:44 (9:49 min/mile)	Shoe: Nike Structure 17 0 miles on shoe Height: 5'9

Dan profile

Activity	Stats
2016-12-13 Running - Intervals treadmill	8 miles 00:59:34 (7:26 min/mile)

HUGE CONGRATS to Hitchcock racers and Lindsey in Dallas!

Workout:
2 miles warm up
16 x 400 meter cruise intervals w/100 meter recoveries
2 x 200 meters with 200 meter recovery
very short cool down (tight on time)

Song of the day: "San Tropez" by Pink Floyd.

getfuzzy great workout, Dan! Fast
- posted at 08:27:00 EDT

BetzE Nicely done! and the treadmill was the place to be today :)
- posted at 09:23:00 EDT

carljsamuelson a 3:43 song by Pink Floyd?! I didn't think they knew how to make songs that short...! ;)
- posted at 09:29:00 EDT

Dan Thanks! Carl... another iitem is the carefree style of the song, which I believe Roger Waters called "Bacharach-like". Nice use of major seventh and dominant sevenths chords.
- posted at 10:00:00 EDT