Unicorn Autopsy This Sunday on WDOG

Only 6,000? challenge accepted

mural at Agave Maria

Arlington Diner looking archetypal

201-935-JERK

Lucky/Rocky and Luna are frisky.

top reasons to boycott Ubuntu

No, no, no, Marty this sucker's electrical

4 stamina building circuits, each: 20x175# leg press; 20x70# lat pulldown; 20x25# shoulder press. Finish with 1/2mi at 4.5mph, then walk pulse down to <130.

Gandalf the Grey will not let dinnertime pass.

Subfreezing just a few days ago, but now the spring crawlies are popping.

a mile at 4.5mph, walk pulse down to 125 bpm, remainder at 4.5

today's endurance session soundtrack: m.soundcloud.com/toxic-sickne... 5.7mph was only do-able for 3 minutes. 4.5mph felt like the until-you-get-bored pace, 4.7mph is a slow burn but still not indefinitely sustainable.

sprint day, up to 30 sec @ 9.0mph.

not Irish deer but I'll take what I can get.

Meatball is very happy about the wood burning stove.

Over a mile at 4.5 mph to start

4.7mph is the edge of doable for a starting half mile. finished with 9.0mph for 30 sec.

mixed in a couple introductorySmith machine sets.

Heart rate recovery to 130- getting a little faster.

life is short, have a pork roll egg & cheese AND a cannoli.

Same cardio work, different day.

Cate Blanchett's Galadriel, tiara reference

1/4 mile at 6.0, then HIIT sprints up to 8.5mph.

First Friday in Lent. Lent is the intersection of several faith-adjacent values. Being here and now. Discipline. Becoming a stronger vessel to pour out more love in world because God so loved, so loves, our world made of people in all our broken yet mysterious beauty.

7.7 ~ 8.5 mph sprint intervals.

A couple of stretches of 5.7~6.5 mph jogs, and a 1-minute 7.7 mph sprint.