

Minutes | Effort | MPH |
0 – 4:00 | *light jog or walk | |
4:00 – 8:00 | jog or run (moderate intensity) 2.0 MPH faster | |
8:00 -11:00 | *walk, jog or run (easy to moderate intensity) | |
11:00 -14:00 | jog or run (moderate/hard intensity) 2.2 MPH faster | |
14:00 – 16:00 | *walk, jog or run (easy to moderate intensity) | |
16:00 – 18:00 | run (hard intensity) 2.4 MPH faster | |
18:00 – 19:00 | *walk, jog or run (easy to moderate intensity) | |
19:00 – 20:00 | run (hard intensity) 2.6 MPH faster | |
20:00-25:00 | cool down |

Happy Birthday, Mama! <3
I hope it is a fantastic day AND year! XXO
Thank you dear friend! 🙂
oh, and… OH MY STARS those kiddies are too dang cute!
Happy Birthday!! I might be able to handle that treadmill workout since I can plug my own speed in 😉
Thanks Sarah! Random, but I think of you everytime I get to watch my favorite shows (Bachelor and Biggest Loser). 🙂 It would be cool if we could watch them together with some microwave muffins. Someday…
Happy birthday, dear friend! I hope your day is full of love, laughs, kindness, and beauty! <3
Thank you lady! Thinking of you!!!!!!! Hugs!
HAPPY BIRTHDAY my gorgeous friend!!! Ahhh I love the hat, up here in Canada that would be called a Toque 😉
I love the treadmill workout, I must get my arse on that thing…
xxoo
Thanks! That hat makes me smile! 🙂 Too bad it was almost 80 degrees here today. ha ha! Oh a Toque???? Never heard that before.
happy happy birthday kristin!!! loved the boys’ birthday song! make it a good one! 😉
Thanks Ashley! 🙂
Happy Birthday – May the year ahead bring you great joy, love, health, and happiness – 🙂
Thanks Amy! Looking forward to spending it with great friends like you by my side! 🙂
Happy Birthday!!!!
Thank you Jody! 🙂
HAPPY BIRTHDAY, my dear friend!! Love you! Here’s to many, many more years of fitness and fun!
Thank you, thank you! Here’s to an amazing year. Can’t wait to see what it brings for the both of us! I’m so anxious for your news and happy for you that your dreams are coming true! God is good! PS- I have a butterfly and a sand dollar tattoo. 🙂
When I first read this through, I didn’t realize today was your BIRTHDAY! But then saw Love Grown wishes to you on Facebook and connected all the dots (birthday present hat, offer of starbucks, etc!) LOL! So HAPPY BIRTHDAY! Hope it’s a great one 😀
Ha ha! Thanks Kinley! It’s been good so far (now that the boys are napping- they were wound up today). 🙂
HAPPY HAPPY BIRTHDAY, KRISTIN!!!! I hope you have a beautiful day!! 🙂
Thank you Shannon. I feel old. 🙂 Ha ha!
Happy birthday, lady! I hope your boys and the hubby spoil you! And thanks for the treadmill workout – I’m in desperate need of a plan to help me shake up my boring runs! 🙂
Thanks Molly! 🙂 I know, running can get boring so I have to come up with easy things I can do to spice it up (or good movies to zone out to). 🙂
What a great year for you– full of so many accomplishments and new things! Hope all your wishes come true this year! Happy Birthday!
Oh thanks Annette! 🙂 I’m excited to see what this year brings! Hopefully a little more sleep! 🙂
Love the GIRAFFES on the boys’ shirts…way to go…love all of you from the bottom of my heart.
Happy Birthday to you sweet girl.
jj
Thank you June!!! Sending you BIG hugs from all of us!!!!!!!!!!!!!!!
I hope you’re having an incredible day! Happy birthday my friend! xoxo
Happiest of birthdays lovely lady!!
Happy birthday, pretty lady!
Mine was on the 30th– Looks like we’ve got an official aquarian bond goin’ on!
By the way, that beenie really suits you 😉
Happy belated birthday, Kristin!
Thank you Sara! 🙂
Happy belated birthday Kristin! So sorry that I missed it, but I can’t seem to keep on top of my blog reading with my new student teaching internship. Hope it was awesome!