Workouts

Summary
wait
Date Activity Course Type Distance Duration ▲ Pace  
9/6/2015 Run
Mainsail-1 mile-back
 Easy 2.3 mi 23:46 10:32
9/10/2012 Run   Default 1.6 mi 23:54 14:40
10/18/2014 Run
Amicalola Falls stairs up & back
 Default 2.0 mi 24:12 12:07
7/10/2011 Run
GM to 395 and back
 Easy 2.5 mi 24:13 9:39
10/25/2014 Run
Francis to Thompson and back + circle
 Easy 2.5 mi 24:14 9:42
6/20/2012 Run   Default 2.1 mi 24:35 11:43
3/1/2014 Run
Cupcake 5K
 Race 3.1 mi 24:47 7:59
11/15/2011 Run   Default 1.3 mi 25:00 18:48
5/7/2011 Run
ALS Run
 Race 3.1 mi 25:14 8:09
6/24/2015 Run
Francis to MCC and back
 Tempo 2.7 mi 25:21 9:26
6/3/2015 Run
Francis-chuch-back
 Easy 2.5 mi 25:25 10:10
1/19/2014 Run   Default 1.0 mi 25:31 25:47
5/17/2013 Run
GW out 12min and back - warm up
 Tempo 2.5 mi 25:34 10:14
2/7/2015 Run
Francis to Thompson and back + circle
 Easy 2.6 mi 25:40 9:57
9/21/2012 Run   Default 2.4 mi 26:25 10:58
8/6/2015 Run
Francis to Thompson and back + circle
 Easy 2.5 mi 26:37 10:39
7/27/2015 Run
Francis-1.75 and back
 Easy 2.5 mi 26:38 10:37
5/11/2013 Run
Fowler - GW - Majors to Vickery
 Race 3.1 mi 26:50 8:40
11/25/2014 Run
1 mile treadmill/NP bridge and back
 Tempo 3.0 mi 27:00 9:00
4/19/2013 Run
short side
 Easy 2.0 mi 27:07 13:34
4/27/2013 Run
Bell Mem. park-Thompson-Francis
 Hill 2.6 mi 27:27 10:46
10/5/2013 Run
Bell Mem. park-Thompson-Francis
 Long 3.0 mi 27:31 9:11
9/12/2011 Run
GW-short
 Easy 1.6 mi 27:34 17:21
4/25/2015 Run
Fowler - UH _ FP
 Easy 2.5 mi 27:38 11:04
4/1/2013 Run
Siesta Key to the wall
 Easy 2.6 mi 27:52 10:54
2/27/2014 Run
Dawn Patrol
 Interval 2.0 mi 27:52 13:40
10/13/2011 Run
neighborhood by school
 Easy 1.6 mi 27:56 17:22
4/12/2011 Run
GW - long to KB and back to sign (added a little at the end)
 Easy 3.0 mi 28:01 9:21
3/31/2011 Run
GW - long to KB and back to sign (added a little at the end)
 Easy 3.1 mi 28:02 9:12
5/4/2013 Run
Lanier Tech/Majors/RR Pkwy/Lanier Tech
 Race 3.0 mi 28:06 9:15
8/13/2011 Run
Team in Training 5K
 Race 3.2 mi 28:23 8:53
2/2/2015 Run
GWF-UH-3.5 and back
 Easy 3.0 mi 28:48 9:35
10/17/2015 Run
Francis-Bell Mem Park
 Easy 3.0 mi 28:58 9:40
2/11/2013 Run
GWF-UH-MF and back
 Easy 2.7 mi 29:03 10:51
6/2/2012 Run
Fowler Park/bridge at Majors/Fowler Park
 Default 2.4 mi 29:07 12:05
4/7/2014 Run
Siesta Key to the wall
 Easy 3.1 mi 29:08 9:24
7/8/2013 Run
GW - short side
 Easy 1.9 mi 29:09 15:46
6/28/2014 Run
GW - short side
 Easy 3.0 mi 29:12 9:44
1/22/2015 Run
Francis-chuch-back
 Easy 3.0 mi 29:21 9:48
6/4/2014 Run
GW-short to 1.5 and back
 Easy 3.0 mi 29:42 9:54
2/24/2013 Run
GWF-UH-MF and back
 Easy 3.1 mi 29:44 9:31
7/13/2015 Run
Francis-1.25-back-traffic circle and back
 Easy 3.0 mi 29:52 9:58
6/27/2014 Swim
Y indoor
 Free Style 450.0 yd 30:00 1:57:21
9/9/2015 Swim
Forsyth Y
 Free Style 1000.0 yd 30:00 52:49
9/13/2015 Default_30   Default   30:00  
7/3/2014 Run
GW long to 1.5 on Garmin & back
 Easy 3.1 mi 30:04 9:48
9/12/2014 Bike
Bootlegger Tri-bike
 Race 8.9 mi 30:11 3:24
1/6/2015 Run
sprint class/GW to bridge and back
 Interval 2.6 mi 30:19 11:38
4/19/2011 Run
GW-short/long to water
 Easy 3.1 mi 30:28 9:56
7/7/2014 Run   Default 3.0 mi 30:56 10:19
4/4/2011 Run
GW - long to KB and back to sign (added a little at the end)
 Easy 3.2 mi 31:03 9:44
4/22/2015 Run
Leita Thompson park
 Hill 2.0 mi 31:21 15:32
4/21/2014 Run
GW - short side
 Default 3.2 mi 31:26 9:52
11/12/2014 Run
GW-short to make 3
 Easy 3.0 mi 31:36 10:33
11/6/2013 Run
GW - short
 Easy 3.0 mi 31:37 10:31
2/28/2013 Run
GWF-UH-MF and back
 Easy 3.2 mi 31:49 9:57
6/2/2014 Run
GW-short to 1.5 and back
 Easy 3.1 mi 31:50 10:27
2/27/2013 Run
GWF-UH-MF and back
 Easy 3.2 mi 31:55 9:59
10/25/2013 Run
Y sign to NP to WB to WP and back
 Hill 3.1 mi 31:56 10:25
3/26/2014 Run
GW - short
 Easy 3.3 mi 31:57 9:35
9/4/2011 Run
WD-3 mile loop
 Easy 3.1 mi 31:59 10:19
4/26/2011 Run
GW - long to KB and back to sign (added a little at the end)
 Easy 3.5 mi 32:10 9:13
5/31/2013 Run
GW out 1.5 and back...
 Easy 3.0 mi 32:17 10:46
4/3/2014 Run
GW - short side
 Tempo 3.5 mi 32:30 9:18
3/8/2013 Run
GWF-UH-MF and back
 Easy 3.0 mi 32:41 10:54
5/20/2015 Run
Back on the Road CC Francis
 Hill 3.1 mi 32:48 10:35
1/11/2015 Run
DREADMILL
 Easy 3.0 mi 33:00 11:00
5/6/2011 Run
GW-long to about 4 and back
 Easy 3.2 mi 33:25 10:19
5/10/2013 Run
Practice for 5K
 Easy 3.1 mi 33:30 10:41
11/8/2013 Run
GW - short
 Tempo 3.5 mi 33:32 9:35
11/3/2014 Run
GW - short
 Tempo 3.5 mi 33:34 9:36
8/28/2014 Bike
7 miles
 Easy 7.0 mi 34:22 4:56
10/31/2014 Run
GW-short
 Easy 3.5 mi 34:22 9:50
11/26/2012 Run
GW - long to KB and back to sign (added a little at the end)
 Easy 3.5 mi 34:38 9:57
12/31/2013 Run
GW - short side
 Easy 3.5 mi 34:39 9:54
4/24/2014 Run
GW Short side
 Easy 3.5 mi 34:41 9:57
11/29/2012 Run
GW - long to KB and back to sign (added a little at the end)
 Easy 3.5 mi 34:46 10:00
11/6/2014 Run
GW-short side
 Easy 3.3 mi 34:59 10:46
9/10/2015 Run
GW-Y-short & back
 Easy 3.5 mi 35:08 10:03
7/19/2011 Run
GW-short + new back to sign
 Easy 3.4 mi 35:09 10:14
5/27/2014 Run
GW - short side
 Easy 3.3 mi 35:19 10:53
9/3/2014 Bike
Greenway to split and back
 Tempo 8.3 mi 35:22 4:15
1/3/2016 Run
GWF-UH to hwy 9 & back
 Default 3.5 mi 35:30 10:06
5/21/2013 Run
GW - short
 Easy 3.0 mi 35:55 11:59
9/17/2014 Run
GW - short side
 Easy 3.5 mi 36:02 10:18
10/31/2012 Run   Default 3.0 mi 36:03 12:02
10/4/2011 Run
GW-McF out to 1.25 and back
 Easy 2.8 mi 36:10 13:10
5/29/2014 Run
GW - short side
 Easy 3.5 mi 36:11 10:19
12/31/2014 Run
GW - short side
 Easy 3.5 mi 36:24 10:21
1/12/2015 Run
GW - short side
 Easy 3.5 mi 36:33 10:27
1/21/2015 Run
GW - short side
 Easy 3.5 mi 36:42 10:30
8/2/2013 Run
GWF-UH-MF and back to 8 mile total
 Long 3.0 mi 36:54 12:29
11/30/2013 Run
Francis/Thompson/Hopewell loop
 Hill 4.1 mi 36:55 9:02
4/21/2012 Run
Fowler Park/UH/FP/HWY9/FP
 Default 3.0 mi 37:15 12:18
8/2/2014 Run   Default 3.9 mi 37:20 9:35
10/19/2013 Run
Y sign to NP to WB to WP and back
 Hill 2.0 mi 37:21 18:35
3/27/2013 Run
GW - short side
 Easy 3.5 mi 37:21 10:39
4/5/2011 Run
GW - long to KB and back to sign (added a little at the end)
 Easy 3.7 mi 37:28 10:08
5/2/2011 Run
GW-short/hill/long to 3 mi on Garmin and back
 Tempo 4.1 mi 37:29 9:14
5/12/2014 Bike
GW-short +WW hills
 Hill 6.0 mi 37:41 6:17
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