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Mini Time-Trials: Very Long Intervals (3K)


  • 5 minutes of cadence work
  • dynamic mobility
  • Banded monster walks/ banded squat holds
  • Pick your favorite “pull” drill



What is Biblical Hospitality?

“Contribute to the needs of the saints and seek to show hospitality (Romans 12:13, ESV).” 

I’ll be honest, I don’t like the stock-image I used for this post. 414 more words

Seminary (General)

Cast Me Into Motion

Cast me into motion,

I call to the musician,

Paint me like the ocean,

And hammer me with elegance.

Cast me into motion,

I cry to the writer, 50 more words


And speaking of Rosary Beads...

You got a nice white dress and a party on your confirmation
You got a brand new soul
Mmm, and a cross of gold
But Virginia they didn’t give you quite enough information… 734 more words


You've run your first 5k, now what?

You’ve run your first 5k, now what?

For many beginner to intermediate runners, this is the crossroad upon which you make a choice and take a path. 841 more words


Cadence & Speed Sensors; Proposed Bike Lanes; and My Verified Iron Deficiency

Part I:   More Data from Garmin Gadgets

I finally made it to Sun & Ski Sports for the sensors.  Once I figured out how to sync then with my… 715 more words

Rappers Who Have Good Use In Cadence

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  • 37 more words