Workouts

Summary
wait
Date ▲ Activity Course Type Distance Duration Pace  
10/11/2008 Run
Mu PT Race
 Race 3.1 mi 22:48:06 7:21:20
3/14/2009 Run
St. Pat 5k
 Race 3.1 mi 20:12 6:31
1/2/2011 Bike   Hill 7.0 mi    
1/4/2011 Run   Easy 5.7 mi 51:59 9:06
1/5/2011 Bike   Interval      
1/7/2011 Bike   Interval 8.0 mi    
1/9/2011 Run   Hill 6.0 mi 1:15:00 12:30
1/12/2011 Run   Easy 6.0 mi 1:00:00 10:00
1/14/2011 Run   Easy 4.0 mi 36:00 9:00
1/15/2011 Run   Easy 11.5 mi 1:49:00 9:31
1/16/2011 Run   Easy 8.4 mi 1:17:00 9:08
1/21/2011 Run   Easy 4.0 mi 40:00 10:00
1/23/2011 Run   Long 9.7 mi 1:31:00 9:21
1/24/2011 Run   Easy 3.7 mi 57:42 15:41
1/26/2011 Run   Long 9.6 mi 1:25:31 8:54
1/31/2011 Run   Long 10.4 mi 1:35:00 9:10
2/5/2011 Run   Tempo 2.2 mi 18:00 8:11
2/7/2011 Run   Easy 1.2 mi 16:00:00 13:20:00
2/9/2011 Run   Tempo 3.3 mi 25:00:00 7:34:33
2/12/2011 Run   Race 20.0 mi 4:31:57 13:36
2/19/2011 Bike
Coopers Landing
 Interval 26.0 mi 2:00:00 4:37
2/23/2011 Run   Interval 3.1 mi 24:00:00 7:44:31
3/1/2011 Run   Interval 2.0 mi 14:45:00 7:22:30
3/1/2011 Bike
Coopers Landing
 Long 31.0 mi 2:30:00 4:51
3/5/2011 Bike
innsbrook
 Race 18.2 mi    
3/5/2011 Run   Interval 4.0 mi    
3/6/2011 Run
ROCKBRIDGE
 Long 10.0 mi 2:00:00 12:00
3/10/2011 Run
ROCKBRIDGE
 Easy 3.0 mi 27:58:00 9:19:20
3/12/2011 Run
Capen Park
 Long 10.0 mi 1:36:00 9:39
3/14/2011 Run   Easy 4.0 mi 40:00:00 10:00:00
3/15/2011 Run   Tempo 3.5 mi 23:43 6:47
3/16/2011 Run   Interval 6.0 mi    
3/17/2011 Run   Easy 6.7 mi 1:16:21 11:21
3/18/2011 Bike
Gravel roads
 Interval 25.0 mi 2:00:00 4:48
3/21/2011 Run   Easy 14.7 mi 2:31:17 10:19
3/21/2011 Bike
Paved roads and Cosmo mtb
 Interval 15.8 mi 1:25:40 5:27
3/22/2011 Run   Easy 1.0 mi    
3/23/2011 Run   Easy 3.1 mi 25:00 8:07
3/24/2011 Weights       30:00  
3/26/2011 Run   Easy 4.5 mi 40:00 8:54
3/26/2011 Bike   Easy   2:00:00  
3/28/2011 Bike
Capen Park
 Easy 20.0 mi 1:30:00 4:30
3/29/2011 Run   Easy 4.9 mi 45:58 9:28
3/29/2011 Run
Forum
 Easy 6.0 mi 52:06 8:45
3/30/2011 Bike
Old Presidents Hill
 Hill 10.0 mi    
4/1/2011 Run   Easy 6.1 mi 59:22 9:44
4/2/2011 Bike
ROCKBRIDGE
 Long   3:00:00  
4/5/2011 Run
ROCKBRIDGE
 Easy 19.6 mi 3:49:22 11:43
4/6/2011 Bike
Ashland loop
 Long 40.1 mi    
4/7/2011 Run
Daisy jog
 Easy 2.1 mi 19:41 9:20
4/8/2011 Run
Blue Springs Jog(Burr Oak Woods Trail)
 Easy 2.8 mi 23:23 8:22
4/9/2011 Bike
3 Creeks
 Hill 15.2 mi 3:00:00 11:51
4/11/2011 Bike
Big Tree
 Hill 21.0 mi    
4/11/2011 Run
Kona
 Easy 2.1 mi 17:45:21 8:27:19
4/11/2011 Run
Kona
 Easy 9.9 mi 1:25:42 8:43
4/13/2011 Bike   Hill 17.0 mi    
4/14/2011 Run
mkt
 Easy 5.0 mi 53:05 10:41
4/17/2011 Bike   Hill 28.0 mi 5:30:00 11:47
4/19/2011 Run
mkt
 Interval 1.1 mi 9:59 8:46
4/19/2011 Run
mkt
 Interval 1.3 mi 10:42 8:07
4/19/2011 Run
mkt
 Interval 0.8 mi 6:01 7:16
4/20/2011 Bike
Glasgow
 Hill 8.5 mi    
4/21/2011 Run
ROCKBRIDGE
 Easy 5.5 mi 1:00:16 10:53
4/24/2011 Run
ROCKBRIDGE
 Long 9.7 mi 1:55:00 11:52
4/25/2011 Run
Coopers Landing
 Long 25.0 mi 4:06:00 9:52
4/26/2011 Run
ROCKBRIDGE
 Long 15.2 mi 3:18:27 13:02
4/29/2011 Run
Road
 Easy 6.0 mi    
5/1/2011 Swim   Free Style 525.0 yd    
5/3/2011 Run
Road
 Easy 4.5 mi 39:55 8:57
5/5/2011 Run
Berryman
 Easy 9.7 mi 1:58:21 12:10
5/8/2011 Run
ROCKBRIDGE
 Tempo 4.7 mi 48:45 10:18
5/8/2011 Run
ROCKBRIDGE
 Tempo 8.2 mi 1:25:00 10:22
5/10/2011 Run
Hulen Hills C route
 Easy 5.7 mi 50:36 8:53
5/11/2011 Bike
Discovery
 Interval 23.0 mi 1:21:00 3:32
5/12/2011 Swim
Hulen
 Free Style 600.0 yd    
5/12/2011 Run
tennis courts and back
 Tempo 4.2 mi 33:49:00 8:03:06
5/12/2011 Bike
route Z
 Interval 15.2 mi 44:01 2:54
5/15/2011 Run
ROCKBRIDGE
 Tempo 9.0 mi 1:37:00 10:50
5/21/2011 Run
Berryman
 Race 50.0 mi 11:23:00 13:40
5/24/2011 Run
Forum
 Easy 2.0 mi 20:05 10:03
5/26/2011 Bike
Big Tree
 Easy 24.0 mi    
5/29/2011 Run
ROCKBRIDGE
 Easy 7.8 mi 1:48:22 13:55
5/30/2011 Bike
Easley/Sapp
 Easy 28.2 mi 2:00:00 4:16
6/3/2011 Bike
Gravel roads to Jeff City
 Long 75.3 mi 5:58:00 4:46
6/5/2011 Run
ROCKBRIDGE
 Easy 6.7 mi 1:11:55 10:46
6/7/2011 Bike
Discovery
 Easy 20.7 mi 1:15:00 3:38
6/8/2011 Bike
Discovery
 Easy 24.0 mi 1:21:00 3:23
6/9/2011 Bike
ROCKBRIDGE
 Easy 9.7 mi 1:21:00 8:22
6/9/2011 Swim
ARC
 Free Style 600.0 yd    
6/10/2011 Swim
ARC
 Free Style 500.0 yd    
6/12/2011 Run
ROCKBRIDGE
 Easy 6.2 mi 1:14:42 12:00
6/12/2011 Bike
Rockbridge,Deer Park, Rangleine,and back
 Interval 24.2 mi 1:18:02 3:14
6/13/2011 Swim
ARC
 Free Style 450.0 yd    
6/15/2011 Run
to the trail and back
 Easy 2.0 mi    
6/15/2011 Swim
ARC
 Free Style 500.0 yd    
6/16/2011 Run   Easy 4.4 mi 33:20:39 7:34:42
6/16/2011 Swim   Mixed 400.0 yd    
6/19/2011 Run   Race 4.4 mi 39:00 8:52
6/19/2011 Swim   Free Style 500.0 yd 22:12 1:18:09
6/19/2011 Bike
recplex
 Race 15.4 mi 45:00 2:56
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