Workouts

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Date	Event	Course	Type	Distance	Time	Pace	Actions
11/22/2008	Run	Monona Run 20K	Long	16 Mi	2:15:45	8:30
11/20/2008	Run	Badger Prairie	Tempo	5.8 Mi	45:36	7:56
11/20/2008	Bike	paoli	Hill	21.9 Mi	1:23:59	15.67
11/18/2008	Run	Quarry Ridge	Hill	6.5 Mi	55:03	8:29
11/16/2008	Run	Home to Arb 2 laps	Long	18 Mi	2:34:21	8:35
11/13/2008	Swim		Freestyle	1.2 Mi	1:20:00	0.89
11/13/2008	Run	CC to PD 6 miles	Tempo	5.9 Mi	44:02	7:28
11/12/2008	Bike	CAP CITY FROM HOME	Trainer Indoor	—	30:00	—
11/11/2008	Run	CC to PD 6 miles	Tempo	5.9 Mi	47:16	8:01
11/10/2008	Run	Badger Prairie	Tempo	3 Mi	23:38	7:53
11/9/2008	Run	Home Raymond Ice Age	Long	11.3 Mi	1:33:45	8:20
11/6/2008	Run	verona	Tempo	6 Mi	45:00	7:30
11/4/2008	Run	verona	Easy	5 Mi	40:00	8:00
11/2/2008	Run	Badger Prairie	Long	12.3 Mi	2:00:00	9:48
10/31/2008	Run	Cap City Trail	Easy	4.7 Mi	41:00	8:43
10/30/2008	Run	Badger Prairie	Easy	3 Mi	25:27	8:29
10/26/2008	Run	Madison DT	Race	9.3 Mi	1:08:41	7:23
10/24/2008	Run	home to Y	Tempo	5 Mi	36:00	7:12
10/21/2008	Bike	CAP CITY FROM HOME	Bike Ride	30 Mi	2:00:00	15
10/12/2008	Run	Chicago Marathon	Race	26.2 Mi	3:42:43	8:31
10/9/2008	Run	Neighboorhod East	Easy	2 Mi	18:00	9:00
10/7/2008	Run	Neighboorhod East	Recovery	3 Mi	21:36	7:12
10/5/2008	Bike	verona	Bike Ride	10.8 Mi	37:13	17.35
10/5/2008	Bike	CAP CITY FROM HOME	Bike Ride	19.2 Mi	1:14:38	15.43
10/4/2008	Run	Neighboorhod East	Long	10 Mi	1:12:04	7:13
10/2/2008	Run	Camp Randall From Work	Tempo	6.1 Mi	46:29	7:40
9/28/2008	Run	Military Ridge Trail	Long	13.1 Mi	1:33:18	7:08
9/26/2008	Run	Neighboorhod East	Tempo	3.9 Mi	27:20	6:58
9/25/2008	Bike	Quarry Ridge	Bike Ride	8 Mi	45:00	10.67
9/24/2008	Bike	verona	Bike Ride	14 Mi	53:12	15.79
9/24/2008	Bike	Cap City Trail	Bike Ride	24 Mi	1:20:04	17.99
9/23/2008	Run	Camp Randall From Work	Interval	6.9 Mi	1:01:48	8:59
9/21/2008	Run	Copy of CAP CITY FROM HOME 2	Long	22 Mi	2:44:42	7:30
9/19/2008	Run	Work - ARB 9 miles	Tempo	8 Mi	1:02:00	7:45
9/17/2008	Bike	Work	Bike Ride	4.6 Mi	17:46	15.57
9/17/2008	Run	Work	Interval	4.7 Mi	34:33	7:23
9/15/2008	Bike	Cap City Trail	Bike Ride	18 Mi	1:11:00	15.25
9/14/2008	Run	Neighboorhod East	Long	15 Mi	1:48:13	7:13
9/12/2008	Run	Neighboorhod East	Tempo	11 Mi	1:18:00	7:06
9/10/2008	Swim		Freestyle	0.9 Mi	—	—
9/10/2008	Run	Neighboorhod East	Interval	3.5 Mi	33:01	9:26
9/8/2008	Run	Neighboorhod East	Long	20 Mi	2:30:23	7:31
9/6/2008	Bike	verona	Bike Ride	40 Mi	2:35:23	15.45
9/4/2008	Run	Camp Randall From Work	Tempo	6 Mi	41:32	6:56
9/3/2008	Swim		Freestyle	1.4 Mi	—	—
9/2/2008	Run	Elver Park Hill	Hill	—	45:00	—
8/31/2008	Run	Neighboorhod East	Long	15 Mi	1:53:36	7:35
8/29/2008	Run	Camp Randall From Work	Tempo	5 Mi	34:38	6:56
8/28/2008	Run	Neighboorhod East	Tempo	6 Mi	45:44	7:37
8/27/2008	Bike	Cap City Trail	Bike Ride	20.7 Mi	1:15:30	16.47
8/26/2008	Run	verona	Interval	6.6 Mi	47:47	7:18
8/24/2008	Run	Madison DT	Long	20 Mi	2:35:23	7:47
8/23/2008	Bike	home-paoli-short	Bike Ride	13.2 Mi	43:41	18.17
8/22/2008	Run	Work	Tempo	5.8 Mi	43:38	7:34
8/21/2008	Bike	Cap City Trail	Bike Ride	18 Mi	1:10:00	15.43
8/20/2008	Bike	long seminole commute	Bike Ride	16.5 Mi	1:00:00	16.5
8/19/2008	Run	Work	Interval	8.7 Mi	1:11:28	8:15
8/17/2008	Run	Military Ridge Trail	Long	17 Mi	2:11:29	7:45
8/16/2008	Bike	Work	Bike Ride	12 Mi	38:00	18.95
8/16/2008	Run	verona	Tempo	6 Mi	44:29	7:25
8/15/2008	Swim		Freestyle	0.8 Mi	—	—
8/14/2008	Bike	Cap City Trail	Bike Ride	25 Mi	1:34:07	15.92
8/12/2008	Run	verona	Interval	4.8 Mi	40:34	8:23
8/11/2008	Swim		Freestyle	1.8 Mi	1:30:00	1.17
8/10/2008	Run	verona	Long	13.1 Mi	1:38:04	7:30
8/9/2008	Bike	Work	Bike Ride	10 Mi	40:00	15
8/8/2008	Run	Arb From Work	Tempo	8.2 Mi	1:02:36	7:39
8/6/2008	Bike	Work	Bike Ride	19.3 Mi	1:11:19	16.27
8/5/2008	Swim		Freestyle	1.4 Mi	1:00:00	1.36
8/5/2008	Run	Neighboorhod East	Interval	5 Mi	41:30	8:22
8/5/2008	Run	Neighboorhod East	Interval	5 Mi	41:30	8:22
8/5/2008	Bike	home-paoli-short	Bike Ride	13.2 Mi	49:34	15.92
8/3/2008	Run	Camp Randall From Work	Long	20 Mi	2:59:23	8:58
8/1/2008	Run	Neighboorhod East	Tempo	5.5 Mi	44:23	8:08
7/31/2008	Swim		Freestyle	1.4 Mi	1:15	68.18
7/29/2008	Run	Neighboorhod East	Interval	4.2 Mi	32:00	7:38
7/28/2008	Swim		Freestyle	1.6 Mi	1:15:00	1.27
7/27/2008	Run	verona	Long	5.8 Mi	48:55	8:24
7/27/2008	Run	Verona Depot 12	Long	12.2 Mi	1:38:28	8:04
7/18/2008	Run	Camp Randall From Work	Tempo	4.9 Mi	42:30	8:42
7/18/2008	Run	Camp Randall From Work	Tempo	5.3 Mi	44:13	8:23
7/13/2008	Run	the arb loop	Long	17 Mi	2:19:53	8:14
7/12/2008	Swim	Pardeeville Tri	Freestyle	0.2 Mi	7:08	2.09
7/12/2008	Run	Pardeeville Tri	Race	3.1 Mi	20:14	6:31
7/12/2008	Bike	Pardeeville Tri	Race	15 Mi	42:14	21.31
7/10/2008	Run	Neighboorhod East	Tempo	5 Mi	34:44	6:57
7/9/2008	Swim		Mixed	1.1 Mi	1:15:00	0.89
7/8/2008	Run	Camp Randall From Work	Interval	4.5 Mi	39:22	8:45
7/7/2008	Swim		Mixed	1.4 Mi	1:15:00	1.09
7/6/2008	Swim		Freestyle	1 Mi	39:15	1.52
7/6/2008	Run	verona	Long	15 Mi	1:59:39	7:59
7/4/2008	Run	verona	Tempo	6 Mi	48:36	8:06
7/3/2008	Bike	Work	Bike Ride	19.7 Mi	1:12:22	16.3
7/1/2008	Run	Neighboorhod East	Interval	6.4 Mi	52:51	8:18
6/29/2008	Run	Monona Run 20K	Long	13.1 Mi	1:40:41	7:42
6/27/2008	Bike	home-paoli-short	Bike Ride	17.9 Mi	57:32	18.7
6/26/2008	Run	Work	Tempo	7.1 Mi	55:48	7:53
6/25/2008	Run	Work	Hill	3.6 Mi	44:24	12:27
6/23/2008	Bike	home-paoli-short	Bike Ride	20.7 Mi	1:13:31	16.92
6/23/2008	Bike	Commute - Hood	Bike Ride	10 Mi	40:00	15
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Totals:
Entries: 100
Distance: 979.5 miles
Duration: 107:53:29