Workouts

Summary
wait
Date Activity ▲ Course Type Distance Duration Pace  
1/2/2011 Bike   Hill 7.0 mi    
1/5/2011 Bike   Interval      
1/7/2011 Bike   Interval 8.0 mi    
2/19/2011 Bike
Coopers Landing
 Interval 26.0 mi 2:00:00 4:37
3/1/2011 Bike
Coopers Landing
 Long 31.0 mi 2:30:00 4:51
3/5/2011 Bike
innsbrook
 Race 18.2 mi    
3/18/2011 Bike
Gravel roads
 Interval 25.0 mi 2:00:00 4:48
3/21/2011 Bike
Paved roads and Cosmo mtb
 Interval 15.8 mi 1:25:40 5:27
3/26/2011 Bike   Easy   2:00:00  
3/28/2011 Bike
Capen Park
 Easy 20.0 mi 1:30:00 4:30
3/30/2011 Bike
Old Presidents Hill
 Hill 10.0 mi    
4/2/2011 Bike
ROCKBRIDGE
 Long   3:00:00  
4/6/2011 Bike
Ashland loop
 Long 40.1 mi    
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    
4/13/2011 Bike   Hill 17.0 mi    
4/17/2011 Bike   Hill 28.0 mi 5:30:00 11:47
4/20/2011 Bike
Glasgow
 Hill 8.5 mi    
5/11/2011 Bike
Discovery
 Interval 23.0 mi 1:21:00 3:32
5/12/2011 Bike
route Z
 Interval 15.2 mi 44:01 2:54
5/26/2011 Bike
Big Tree
 Easy 24.0 mi    
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
6/7/2011 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
6/12/2011 Bike
Rockbridge,Deer Park, Rangleine,and back
 Interval 24.2 mi 1:18:02 3:14
6/19/2011 Bike
recplex
 Race 15.4 mi 45:00 2:56
6/21/2011 Bike
Discovery
 Interval 23.7 mi 1:24:35 3:34
6/23/2011 Bike   Easy 27.2 mi 1:38:11 3:37
6/25/2011 Bike
AB
 Interval 33.9 mi 1:58:11 3:30
6/26/2011 Bike   Easy 33.9 mi 2:23:26 4:14
7/2/2011 Bike
Fayette
 Long 65.0 mi 4:15:39 3:56
7/4/2011 Bike
cmc century
 Long 103.1 mi 6:23:07 3:43
7/5/2011 Bike
Capen Park
 Hill 6.8 mi 1:15:11 11:06
7/10/2011 Bike
Capen,Old 63,Discovery,rtZ
 Easy 35.3 mi 2:28:02 4:12
7/11/2011 Bike
AB-Pine Ridge
 Long 34.8 mi    
7/14/2011 Bike
Rhetts Run
 Easy 11.6 mi 1:31:59 7:56
7/16/2011 Bike
pier pont - Ashland
 Long 26.7 mi 1:45:11 3:57
7/23/2011 Bike
HC 100
 Long 59.2 mi 8:22:59 8:30
7/28/2011 Bike
McKenzie River
 Tempo 27.0 mi    
9/8/2011 Bike
ROCKBRIDGE
 Interval 13.5 mi 2:01:02 8:58
9/10/2011 Bike
Roots N Blues course
 Easy 13.1 mi 1:20:11 6:08
9/15/2011 Bike
ROCKBRIDGE
 Easy 10.1 mi 1:15:19 7:28
9/19/2011 Bike
Capen Park
 Easy 15.3 mi    
9/21/2011 Bike
Capen Park
 Easy 7.2 mi    
9/22/2011 Bike
ROCKBRIDGE
 Tempo 12.5 mi 1:15:00 6:00
9/29/2011 Bike
ROCKBRIDGE
   5.0 mi    
5/1/2011 Swim   Free Style 525.0 yd    
5/12/2011 Swim
Hulen
 Free Style 600.0 yd    
6/9/2011 Swim
ARC
 Free Style 600.0 yd    
6/10/2011 Swim
ARC
 Free Style 500.0 yd    
6/13/2011 Swim
ARC
 Free Style 450.0 yd    
6/15/2011 Swim
ARC
 Free Style 500.0 yd    
6/16/2011 Swim   Mixed 400.0 yd    
6/19/2011 Swim   Free Style 500.0 yd 22:12 1:18:09
3/24/2011 Weights       30:00  
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
1/4/2011 Run   Easy 5.7 mi 51:59 9:06
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
2/23/2011 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
3/5/2011 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
3/21/2011 Run   Easy 14.7 mi 2:31:17 10:19
3/22/2011 Run   Easy 1.0 mi    
3/23/2011 Run   Easy 3.1 mi 25:00 8:07
3/26/2011 Run   Easy 4.5 mi 40:00 8:54
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
4/1/2011 Run   Easy 6.1 mi 59:22 9:44
4/5/2011 Run
ROCKBRIDGE
 Easy 19.6 mi 3:49:22 11:43
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
4/11/2011 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
4/14/2011 Run
mkt
 Easy 5.0 mi 53:05 10:41
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
4/19/2011 Run
mkt
 Interval 1.1 mi 9:59 8:46
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