Name: Playbook - Nick Symmonds - January 17 - 17 Laps OR 4.25 Miles
Uploaded: 2023-05-15T20:11:16.287Z
Duration: 60 min
Description: January 17 - 17 Laps OR 4.25 Miles

4.25 on the bike today. Still feeling a little lethargic after my 10 mile long run Sunday… track WO for me tomorrow!

Riley Barrett

Alejandro

4.26 miles, 37:39, 8:51 pace. had to walk a good amount during this one, wasn’t feeling the best.

Drew de Armas

Socrates Rodriguez Zarate

I completed 4.25 Miles at 48:48. I ran definitely faster than yesterday. I ran for 2 minutes and walk for 1 minutes.

David Lester

Fartlek run on Zwift.  8 min warm up.  3 sets of 5 1 min intervals at 5k pace, 30 sec at 
Slow jog. 5min recoveries in between and 5 min cool down. 4.3  miles total

Matt

It’s actually feeling easier the last few days… is this progress?

Andrew

I forgot how hungry running makes me 😅

Alexis

Aaron

Workout: 
2 mile warm up 
6x200m with 200m walk recovery
.75 mile cool down 

My 200 times:
28.8
29.3
28.7
29.1
28.8
28.2

Jan 17 - Nick workout (6x200m)

January 17 - 17 Laps OR 4.25 Miles

Paul

Thanks for the motivation it's been forever since I ran! I love watching your videos and really looking forward to this challenge.

Joshua

Great! I am a little injured (hip) but wanted to do the challenge anyways. I still lift and am an avid runner (so I’m at least going to walk and possibly run some of these)

Start Here: January Challenge Introduction

David

GIVEAWAY: How to Win $1,000

Instagram Sharing

One lap is a very great workout felt pretty good

Uhh idk if it recorded my entry yesterday but I finished it and just finished the 800m

It was really good!! I just got done running. An hour before January 2, 2023. It took me 2 minutes 17 seconds for 0.25 miles. My goal for 1.5 miles is less than 13 minutes! I hope this challenge will help me!

January 1 - 1 Lap OR .25 Miles

Great didn't get a personal best but it felt great

Everyone is sick in my house, including me but I still managed to get it done. That’s why they call it a challenge!

2.56 miles in the rain… 7:27 mile pace. Motivated by the ability to walk and run tonight. Praying for Hamlin on the Bills

January 2 - 2 Laps OR .5 Miles

I did my run after college but forgot to log it on here up until now. Is it possible for a Strava account to be linked verify that I did the run on the day?

Aidan

.84 after hitting a hard Lower body WO! Helped loosen up the legs a bit. Beautiful Night

January 3 - 3 Laps OR .75 Miles

It was fun I did 4 miles but who’s counting

Henry

Almost let my night slip away before I remembered to do my 1 mile! Complete ✅

1.21 miles @7:22 pace. Snow coming down and a bit chilly the first half🥶

January 4 - 4 Laps OR 1 Mile

Finished day 5! 🙏 I’m not sure why but it didn’t mark day 4 as complete. 🥺

Eliana

January 5 - 5 Laps OR 1.25 Miles

4.01 miles @8:05 pace with some of my college track buddies. Felt nice after Pole Vaulting in an alumni meet.

January 6 - 6 Laps OR 1.5 Miles

spent too much of my day on the lake! definitely wakeboarded and wakesurfed and foiled over 1.75 miles, but i’m sticking to running/biking/walking. had to settle for a quick bike ride. 1.75✅

Almost forgot to clock in 2 Miles 7:01 pace

January 7 - 7 Laps OR 1.75 Miles

2 miles in 28:00 minutes! First miles 2 minutes walk and 1 minute jog. Next mile, I jogged.

Ran one in the morning then one in the night just now

January 8 - 8 Laps OR 2 Miles

Made it in time to submit 😂 5 min till 12:00 am

1.58 miles during a flag football game. finished the distance with a bike ride.

Run/walk it.  Trying to see how long I can go before I have to switch to bikes.  Right now doing .3 run and .1 walk pattern

Michael

January 9 - 9 Laps OR 2.25 Miles

2.5 miles in 27 minutes 10 seconds. I definitely ran faster than yesterday!  I am proud of that

spent another afternoon on the lake, got to free pump foil for half an hour. legs are too cooked to run, 2.5 mile bike ride✅

January 10 - 10 Laps OR 2.5 Miles

3.20 mile bike ride. Felt good to go on a bike ride in the middle of January!

We did 54 cards pick up workout in 7 in the morning with my military coworkers. When they picked up aces, we had to run a lap. Total we did 84 push ups, 84 jumping Jack's, 84 crunches,  and a mile run. And in the evening I biked for 1.75 miles to take break from running.

January 11 - 11 Laps OR 2.75 Miles

Had to run on the treadmill because I’m starting to get shin splits.

Elena

free pumped and surfed 2 miles today on the foil, but not counting that as part of this challenge. got my legs incredibly sore, especially my back (right) leg. had to resort to the bike again, 3 miles✅

28Mph gust of Wind 💨 made a fun run 🏃🏻‍♂️

Nicholas Sheets

January 12 - 12 Laps OR 3 Miles

My shins are really trying to stop me from running because they’re starting to hurt.

January 13 - 13 Laps OR 3.25 Miles

3.5 miles in 1 hour 7 minutes.  Nice stroll along the beach! It was beautiful.  17 more days to go! #onemoreday #bisonstrong

Combining todays and tomorrows because i have full schedule tomorrow, 7.25miles on a bike 💪

January 14 - 14 Laps OR 3.5 Miles

January 15 - 15 Laps OR 3.75 Miles

Ran 4 miles for 53 minutes 16 seconds! I am so proud of they I ran it under an hour!! Thank you Nick!

Somehow my hr is like zone 5 but my power is zone 3 oh well, felt pretty easy.

Luke Lehman

4.00 miles, 32:16, 8:04 pace. integrated some walking/dynamic stretching after 2.5 miles. felt good!

January 16 - 16 Laps OR 4 Miles

bike day! legs are very sore from the last couple days. 4.5✅

Today was a bike day for meet too. 🏃🏻‍♂️ 🥵

January 18 - 18 Laps OR 4.5 Miles

Oh no! I forgot to log it on here yesterday! I ran 4.29 miles @8:33 pace and then walked .52 and met up with my wife to eat:) felt a little broken today after running 200s the day before.

biiiiiicycle! 4.75✅ going to miami for the weekend, going to be biking through monday

Biked 4.75 miles at 26 minutes! I am trying to run 5 miles under 1 hour tomorrow.  I can do this. My PR for 5 miles was 1 hour 7 minutes.

January 19 - 19 Laps OR 4.75 Miles

Had a nice night run ✨ 🏃🏻‍♂️

January 20 - 20 Laps OR 5 Miles

Think it's getting easier 5.25 treadmill again

Decorated a 2-tiered cake, baked 2 dozen cookies, and decorated a dozen (ago Bengals!) but got my 5.25 in on the treadmill!

January 21 - 21 Laps OR 5.25 Miles

Biked little over 5.5 miles! Day 22 done! You guys are doing great job! 9 more days!

January 22 - 22 Laps OR 5.5 Miles

Forgot to mark complete yesterday. Over an hour on the elliptical. Gave my joints a rest while I waited on better shoes to arrive and todays 6 mile run was great.

Brandon

5.75 miles at 1:10:55! I am so proud of myself! 8 more days!!

January 23 - 23 Laps OR 5.75 Miles

Ran 6.01 yesterday @9:11 pace with a new friend! I was so tired after the run that I forgot to mark it as complete😭

January 24 - 24 Laps OR 6 Miles

6.28 miles done! 
I have never thought I will finish this challenge. I am so proud of myself 
25 of 31 Complete!!

6.25 on the bike tonight. Lifted yesterday morning, so was trying to work some soreness out. Workouts are getting longggg

January 25 - 25 Laps OR 6.25 Miles

Happy Birthday to Aidan! 3.25 miles on rowing. 3.25 miles on bike machine. It should be awesome if you can add pictures in this app!! Good job everyone. Day 26 done

January 26 - 26 Laps OR 6.5 Miles

I don't know why it didn't say I completed it. But I biked 6.75 Miles. It took me 45 minutes

Row
1000m 4:05
1000m 4:03
1000m 4:01
1000m 3:59
500m recovery 2:32
500m 1:56
1000m 3:46

Walk 3 miles

January 27 - 27 Laps OR 6.75 Miles

7.10 on the bike tonight. Hope to get a nice long run in tomorrow.

2 mile bike, 2.05 mile run 15:32 (7:35 pace), 3 mile bike ride. h felt good!

I walked 7 miles on the beach with my friends!

January 28 - 28 Laps OR 7 Miles

7.28 @7:41 mile pace. I’m getting in better shape! I can feel it!

getting close to the end! 7.25 bike. legs are good and sore, saving my efforts for Wednesday!

7.25 miles under 55 minutes!! Great job everyone!! I am so proud of y'all!!

January 29 - 29 Laps OR 7.25 Miles

7.5 on the bike tonight. Good idea not to run today as my legs were pretty tired from the 7.30 the day before.

I biked 7.5 miles faster than 7.25 miles. I did it in 51:40! One more day y'all

January 30 - 30 Laps OR 7.5 Miles

Let’s goooooo!!!! Complete! It feels so good! .5 walk, 5 mile run and 2.25 on the bike! Heck of a way to finish it off. Thanks for the opportunity and challenge Nick!

That's it !!! Rounded up to 8 on the bike !!! Feel very accomplished

January 17 - 17 Laps OR 4.25 Miles

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