Workouts

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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     3/5/2011 Bike innsbrook Race 18.2 mi     3/5/2011 Run   Interval 4.0 mi     3/16/2011 Run   Interval 6.0 mi     3/22/2011 Run   Easy 1.0 mi     3/30/2011 Bike Old Presidents Hill Hill 10.0 mi     4/6/2011 Bike Ashland loop Long 40.1 mi     4/11/2011 Bike Big Tree Hill 21.0 mi     4/13/2011 Bike   Hill 17.0 mi     4/20/2011 Bike Glasgow Hill 8.5 mi     4/29/2011 Run Road Easy 6.0 mi     5/1/2011 Swim   Free Style 525.0 yd     5/12/2011 Swim Hulen Free Style 600.0 yd     5/26/2011 Bike Big Tree Easy 24.0 mi     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 Run to the trail and back Easy 2.0 mi     6/15/2011 Swim ARC Free Style 500.0 yd     6/16/2011 Swim   Mixed 400.0 yd     7/11/2011 Bike AB-Pine Ridge Long 34.8 mi     7/28/2011 Bike McKenzie River Tempo 27.0 mi     9/19/2011 Bike Capen Park Easy 15.3 mi     9/21/2011 Bike Capen Park Easy 7.2 mi     9/29/2011 Bike ROCKBRIDGE   5.0 mi     8/16/2011 Run ROCKBRIDGE Interval 0.2 mi 1:18 6:49 8/16/2011 Run Forum Interval 0.2 mi 1:18 6:49 8/16/2011 Run Forum Interval 0.4 mi 2:34 7:09 8/16/2011 Run Forum Interval 0.5 mi 3:47 7:35 8/16/2011 Run Forum Interval 0.5 mi 3:55 7:51 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 4/19/2011 Run mkt Interval 1.3 mi 10:42 8:07 6/28/2011 Run   Easy 2.0 mi 17:30 8:45 2/5/2011 Run   Tempo 2.2 mi 18:00 8:11 4/7/2011 Run Daisy jog Easy 2.1 mi 19:41 9:20 5/24/2011 Run Forum Easy 2.0 mi 20:05 10:03 3/14/2009 Run St. Pat 5k Race 3.1 mi 20:12 6:31 8/16/2011 Run Forum Interval 2.1 mi 21:10 9:57 8/29/2011 Run   Easy 2.1 mi 22:00 10:29 6/19/2011 Swim   Free Style 500.0 yd 22:12 1:18:09 4/8/2011 Run Blue Springs Jog(Burr Oak Woods Trail) Easy 2.8 mi 23:23 8:22 3/15/2011 Run   Tempo 3.5 mi 23:43 6:47 8/26/2011 Run Daisy jog Daisy Jog 2.7 mi 24:50 9:23 3/23/2011 Run   Easy 3.1 mi 25:00 8:07 8/12/2011 Run Daisy jog Easy 2.6 mi 26:08 10:08 9/29/2011 Run ROCKBRIDGE Daisy Jog 3.0 mi 27:00 9:00 6/30/2011 Run   Easy 2.9 mi 27:49 9:44 3/24/2011 Weights       30:00   9/15/2011 Run ROCKBRIDGE Interval 4.2 mi 34:56 8:20 7/9/2011 Run Scott to Bridge Easy 4.1 mi 35:31 8:42 1/14/2011 Run   Easy 4.0 mi 36:00 9:00 8/21/2011 Run Daisy jog Easy 3.4 mi 37:04 10:51 8/16/2011 Run   Easy 3.6 mi 38:11 10:37 9/13/2011 Run Pinnacles Daisy Jog 2.6 mi 38:19 14:52 8/19/2011 Run East Campus and back Interval 4.5 mi 38:26 8:35 6/19/2011 Run   Race 4.4 mi 39:00 8:52 5/3/2011 Run Road Easy 4.5 mi 39:55 8:57 1/21/2011 Run   Easy 4.0 mi 40:00 10:00 3/26/2011 Run   Easy 4.5 mi 40:00 8:54 8/9/2011 Run Chapel Hill 4.4 mi 40:00 9:06 8/30/2011 Run Tripp 10k (b route) Easy 5.1 mi 40:50 7:59 5/12/2011 Bike route Z Interval 15.2 mi 44:01 2:54 8/23/2011 Run Chapel Hill 3.2 mi 44:02 13:57 6/19/2011 Bike recplex Race 15.4 mi 45:00 2:56 3/29/2011 Run   Easy 4.9 mi 45:58 9:28 5/8/2011 Run ROCKBRIDGE Tempo 4.7 mi 48:45 10:18 5/10/2011 Run Hulen Hills C route Easy 5.7 mi 50:36 8:53 1/4/2011 Run   Easy 5.7 mi 51:59 9:06 3/29/2011 Run Forum Easy 6.0 mi 52:06 8:45 4/14/2011 Run mkt Easy 5.0 mi 53:05 10:41 7/10/2011 Run ROCKBRIDGE Easy 4.9 mi 55:39 11:23 8/9/2011 Run flat branch Easy 5.5 mi 55:42 10:07 9/11/2011 Run ROCKBRIDGE Easy 4.3 mi 57:11 13:24 1/24/2011 Run   Easy 3.7 mi 57:42 15:41 9/12/2011 Run Rocky Forks Easy 5.3 mi 59:19 11:15 4/1/2011 Run   Easy 6.1 mi 59:22 9:44 1/12/2011 Run   Easy 6.0 mi 1:00:00 10:00 4/21/2011 Run ROCKBRIDGE Easy 5.5 mi 1:00:16 10:53 6/5/2011 Run ROCKBRIDGE Easy 6.7 mi 1:11:55 10:46 6/26/2011 Run ROCKBRIDGE Easy 6.8 mi 1:13:40 10:47 6/12/2011 Run ROCKBRIDGE Easy 6.2 mi 1:14:42 12:00 1/9/2011 Run   Hill 6.0 mi 1:15:00 12:30 6/7/2011 Bike Discovery Easy 20.7 mi 1:15:00 3:38 9/22/2011 Bike ROCKBRIDGE Tempo 12.5 mi 1:15:00 6:00 7/5/2011 Bike Capen Park Hill 6.8 mi 1:15:11 11:06 9/15/2011 Bike ROCKBRIDGE Easy 10.1 mi 1:15:19 7:28 7/3/2011 Run ROCKBRIDGE Easy 7.3 mi 1:16:11 10:30 8/13/2011 Run Bridge and Back Easy 7.8 mi 1:16:13 9:48 3/17/2011 Run   Easy 6.7 mi 1:16:21 11:21 1/16/2011 Run   Easy 8.4 mi 1:17:00 9:08 6/12/2011 Bike Rockbridge,Deer Park, Rangleine,and back Interval 24.2 mi 1:18:02 3:14 9/10/2011 Bike Roots N Blues course Easy 13.1 mi 1:20:11 6:08 5/11/2011 Bike Discovery Interval 23.0 mi 1:21:00 3:32 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 6/21/2011 Bike Discovery Interval 23.7 mi 1:24:35 3:34 5/8/2011 Run ROCKBRIDGE Tempo 8.2 mi 1:25:00 10:22