Workouts

---

Date Activity Course Type Distance Duration ▲ Pace   1/26/2011 Run   Long 9.6 mi 1:25:31 8:54 3/21/2011 Bike Paved roads and Cosmo mtb Interval 15.8 mi 1:25:40 5:27 4/11/2011 Run Kona Easy 9.9 mi 1:25:42 8:43 3/28/2011 Bike Capen Park Easy 20.0 mi 1:30:00 4:30 1/23/2011 Run   Long 9.7 mi 1:31:00 9:21 7/14/2011 Bike Rhetts Run Easy 11.6 mi 1:31:59 7:56 8/23/2011 Run McBAINE SOUTH Easy 8.1 mi 1:32:23 11:26 1/31/2011 Run   Long 10.4 mi 1:35:00 9:10 3/12/2011 Run Capen Park Long 10.0 mi 1:36:00 9:39 5/15/2011 Run ROCKBRIDGE Tempo 9.0 mi 1:37:00 10:50 6/23/2011 Bike   Easy 27.2 mi 1:38:11 3:37 9/25/2011 Run ROCKBRIDGE Daisy Jog 10.0 mi 1:39:01 9:55 7/16/2011 Bike pier pont - Ashland Long 26.7 mi 1:45:11 3:57 8/6/2011 Run flat branch Easy 9.0 mi 1:45:11 11:42 5/29/2011 Run ROCKBRIDGE Easy 7.8 mi 1:48:22 13:55 1/15/2011 Run   Easy 11.5 mi 1:49:00 9:31 8/21/2011 Run ROCKBRIDGE Default 10.3 mi 1:53:08 11:02 4/24/2011 Run ROCKBRIDGE Long 9.7 mi 1:55:00 11:52 6/25/2011 Bike AB Interval 33.9 mi 1:58:11 3:30 5/5/2011 Run Berryman Easy 9.7 mi 1:58:21 12:10 7/29/2011 Run Dog Mountain Washington Hill 7.4 mi 1:59:11 16:07 2/19/2011 Bike Coopers Landing Interval 26.0 mi 2:00:00 4:37 3/6/2011 Run ROCKBRIDGE Long 10.0 mi 2:00:00 12:00 3/18/2011 Bike Gravel roads Interval 25.0 mi 2:00:00 4:48 3/26/2011 Bike   Easy   2:00:00   5/30/2011 Bike Easley/Sapp Easy 28.2 mi 2:00:00 4:16 9/8/2011 Bike ROCKBRIDGE Interval 13.5 mi 2:01:02 8:58 8/14/2011 Run ROCKBRIDGE Long 10.4 mi 2:01:56 11:47 8/7/2011 Run ROCKBRIDGE Long 11.5 mi 2:22:11 12:24 6/26/2011 Bike   Easy 33.9 mi 2:23:26 4:14 7/10/2011 Bike Capen,Old 63,Discovery,rtZ Easy 35.3 mi 2:28:02 4:12 10/2/2011 Run ROCKBRIDGE Race 15.3 mi 2:29:18 9:45 3/1/2011 Bike Coopers Landing Long 31.0 mi 2:30:00 4:51 3/21/2011 Run   Easy 14.7 mi 2:31:17 10:19 9/18/2011 Run ROCKBRIDGE Long 13.2 mi 2:43:00 12:24 4/2/2011 Bike ROCKBRIDGE Long   3:00:00   4/9/2011 Bike 3 Creeks Hill 15.2 mi 3:00:00 11:51 4/26/2011 Run ROCKBRIDGE Long 15.2 mi 3:18:27 13:02 4/5/2011 Run ROCKBRIDGE Easy 19.6 mi 3:49:22 11:43 8/28/2011 Run ROCKBRIDGE Long 20.4 mi 3:58:01 11:42 4/25/2011 Run Coopers Landing Long 25.0 mi 4:06:00 9:52 7/2/2011 Bike Fayette Long 65.0 mi 4:15:39 3:56 2/12/2011 Run   Race 20.0 mi 4:31:57 13:36 4/17/2011 Bike   Hill 28.0 mi 5:30:00 11:47 9/5/2011 Run HOA plus Race 30.7 mi 5:39:59 11:05 6/3/2011 Bike Gravel roads to Jeff City Long 75.3 mi 5:58:00 4:46 7/4/2011 Bike cmc century Long 103.1 mi 6:23:07 3:43 7/23/2011 Bike HC 100 Long 59.2 mi 8:22:59 8:30 5/21/2011 Run Berryman Race 50.0 mi 11:23:00 13:40 3/1/2011 Run   Interval 2.0 mi 14:45:00 7:22:30 2/7/2011 Run   Easy 1.2 mi 16:00:00 13:20:00 9/8/2011 Run Forum Tempo 2.2 mi 17:01:02 7:44:07 4/11/2011 Run Kona Easy 2.1 mi 17:45:21 8:27:19 7/12/2011 Run forum-Country Woods and back Easy 2.1 mi 17:49:13 8:29:10 10/11/2008 Run Mu PT Race Race 3.1 mi 22:48:06 7:21:20 2/23/2011 Run   Interval 3.1 mi 24:00:00 7:44:31 2/9/2011 Run   Tempo 3.3 mi 25:00:00 7:34:33 3/10/2011 Run ROCKBRIDGE Easy 3.0 mi 27:58:00 9:19:20 6/16/2011 Run   Easy 4.4 mi 33:20:39 7:34:42 5/12/2011 Run tennis courts and back Tempo 4.2 mi 33:49:00 8:03:06 3/14/2011 Run   Easy 4.0 mi 40:00:00 10:00:00 8/2/2011 Run diva Easy 5.5 mi 50:11:02 9:07:28