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Workouts

Summary

Date	Activity ▲	Course	Type	Distance	Duration	Pace
4/29/2008	Bike	Home to PaperMill & 7 RT	Tempo	12.2 mi	44:00	3:36
5/1/2008	Bike	Home to PaperMill & 7 RT	Tempo	12.2 mi	41:19	3:23
5/3/2008	Bike	Newark trails and roads	Long	22.4 mi	1:24:00	3:45
5/6/2014	Bike		Easy	12.3 mi	58:00:00	4:42:56
5/13/2014	Bike		Easy	20.1 mi	1:29:52	4:29
7/9/2014	Bike		Default	15.6 mi	58:57	3:47
7/25/2014	Bike		Default	15.2 mi	1:12:09	4:45
7/30/2014	Bike	Ellis Pond	Default	31.6 mi	2:43:45	5:11
8/18/2014	Bike		Default	13.3 mi	56:50	4:17
1/1/2015	Bike	Fair Hill	Default	13.8 mi	2:14:03	9:45
3/28/2015	Bike	Icicle Metric Century	Default	59.5 mi	5:20:37	5:24
3/28/2015	Bike	Icicle Metric Century	Default	7.7 mi	34:49	4:31
4/1/2015	Bike	Newark roads	Default	14.4 mi	58:37	4:05
4/16/2015	Bike	Elk Creek Valleys	Default	31.8 mi	2:14:10	4:13
2/24/2019	Bike		Default	63.8 mi	5:38:31	5:19
7/5/2019	Bike		Default	9.3 mi	45:22	4:54
7/5/2019	Bike		Default	48.6 mi	4:47:40	5:56
8/31/2019	Bike		Default	24.1 mi	2:13:23	5:33
3/19/2005	Bicycling	Loop along WCC valley	Default	24.0 mi	1:46:00	4:25
5/15/2005	Bicycling	Creek Rd - Wedgewood - Little Egypt - Chambers Rock - Paper Mill	Default	15.5 mi	1:01:36	3:59
11/6/2005	Bicycling	White Clay Creek area	Default	10.0 mi	1:00:00	6:00
8/1/2007	Bicycling	Home to PaperMill & 7 RT	Default	12.0 mi	43:30	3:38
4/24/2008	Bicycling	Home to PaperMill & 7 RT	Default	12.2 mi	43:05	3:32
6/4/2013	Bicycling		Default	2.0 mi	1:34:33	48:30
12/24/2013	Bicycling	Newark trails and roads	Default	12.1 mi	51:00	4:13
4/1/2014	Bicycling		Default	12.2 mi	54:07	4:26
4/8/2014	Bicycling		Default	15.3 mi	1:09:46	4:35
4/18/2014	Bicycling		Default	22.1 mi	1:39:52	4:32
5/24/2014	Bicycling		Default	14.2 mi	1:11:11	5:00
6/3/2014	Bicycling		Default	11.2 mi	52:28	4:41
6/17/2014	Bicycling	Paper Mill Rd	Default	10.2 mi	48:20	4:46
4/23/2008	Elliptical		Default		6:00
4/25/2008	Elliptical		Default		15:00
4/27/2008	Elliptical		Default		30:00
3/7/2006	Gym cross-training		Default		45:00
3/8/2006	Gym cross-training		Default		50:00
3/10/2006	Gym cross-training		Default		1:00:00
3/13/2006	Gym cross-training		Default		20:00
4/16/2008	Gym cross-training		Default		10:00
4/18/2008	Gym cross-training		Default		10:00
4/22/2008	Gym cross-training		Default		15:00
4/23/2008	Gym cross-training		Default		10:00
4/25/2008	Gym cross-training		Default		15:00
9/19/2004	Run	Middle Run	Easy	4.0 mi	46:00	11:30
9/22/2004	Run	Old Paper Mill w repeat	Easy	2.9 mi	27:30	9:29
9/24/2004	Run	Nhood + OPM w short repeat	Easy	4.2 mi	41:00	9:53
9/26/2004	Run	White Clay Road to Road w trail	Easy	5.2 mi	49:31	9:32
9/28/2004	Run	Random Route	Easy
9/29/2004	Run	Nhood + OPM w short repeat	Easy	4.2 mi	40:30	9:46
9/30/2004	Run	Nhood + short 1/2 OPM	Easy	2.4 mi	22:46	9:30
10/2/2004	Run	Creek Rd to Hopkins RT	Easy	5.4 mi	51:22	9:33
10/4/2004	Run	Creek Rd to Wedgewood RT	Easy	3.7 mi	35:00	9:28
10/6/2004	Run	Middle Run big loop	Easy	4.0 mi	43:38	10:55
10/8/2004	Run	Random Route	Easy
10/9/2004	Run	White Clay road to road	Easy	4.0 mi	37:14	9:19
10/11/2004	Run	White Clay track Hopkins to RR bridge	Easy	3.1 mi	29:18	9:28
10/13/2004	Run	White Clay road to road	Easy	4.0 mi	38:27	9:37
10/15/2004	Run	White Clay road to road	Easy	4.0 mi	39:17	9:50
10/17/2004	Run	Random Route	Easy
10/18/2004	Run	White Clay track Hopkins to RR bridge	Easy	3.1 mi	29:15	9:27
10/20/2004	Run	White Clay trail to PA and footbridge loop	Easy	7.1 mi	1:05:49	9:17
10/22/2004	Run	Neighborhood Plus OPM	Easy	3.5 mi	32:53	9:24
10/25/2004	Run	Neighborhood Plus OPM	Easy	3.5 mi	33:15	9:30
10/27/2004	Run	Neighborhood Plus OPM	Easy	3.5 mi	31:46	9:05
10/29/2004	Run	Neighborhood Plus OPM	Easy	3.5 mi	31:36	9:02
10/31/2004	Run	White Clay Rd to Rd + footbridge loop	Easy	6.0 mi	58:11	9:47
11/3/2004	Run	Neighborhood Plus OPM	Easy	3.5 mi	32:16	9:14
11/5/2004	Run	Neighborhood Plus OPM	Easy	3.4 mi	30:30	9:07
11/7/2004	Run	Newark SR Ctr MOW 5 K	Race	5.0 km	27:10	8:45
11/9/2004	Run	Neighborhood Plus OPM	Easy	3.5 mi	32:15	9:13
11/11/2004	Run	Neighborhood Plus OPM	Easy	3.5 mi	32:20	9:15
11/14/2004	Run	Neighborhood Plus OPM	Easy	3.5 mi	30:45	8:48
11/16/2004	Run	Neighborhood Plus OPM	Easy	3.5 mi	32:20	9:15
11/20/2004	Run	Newark Turkey Trot 10 K	Race	10.0 km	55:54	9:00
11/22/2004	Run	Neighborhood Plus OPM	Easy	3.5 mi	31:56	9:08
11/24/2004	Run	Neighborhood Plus OPM	Easy	3.5 mi	31:18	8:57
11/26/2004	Run	White Clay road to road	Easy	4.0 mi	36:01	9:01
11/28/2004	Run	WCC N College tracks to South Bank	Long	10.1 mi	1:40:14	9:56
12/1/2004	Run	Neighborhood Plus OPM	Easy	3.5 mi	31:50	9:06
12/3/2004	Run	Neighborhood Plus OPM	Easy	3.5 mi	30:51	8:49
12/4/2004	Run	To Track then intervals	Interval	2.0 mi
12/5/2004	Run	White Clay road to road	Easy	4.0 mi	37:39	9:25
12/7/2004	Run	Neighborhood Plus OPM	Easy	3.5 mi	31:14	8:56
12/9/2004	Run	Neighborhood Plus OPM	Easy	3.5 mi	31:00	8:52
12/11/2004	Run	Creek Rd Cleveland to Hopkins	Long	6.0 mi	54:09	9:02
12/13/2004	Run	Neighborhood Plus OPM	Easy	3.5 mi	31:16	8:56
12/16/2004	Run	Neighborhood Plus OPM	Easy	3.5 mi	30:46	8:48
12/24/2004	Run	Neighborhood Plus OPM	Easy	3.5 mi	31:40	9:03
12/26/2004	Run	White Clay road to road	Easy	4.0 mi	36:12	9:03
12/28/2004	Run	White Clay Rd to Rd + footbridge loop	Easy	6.0 mi	54:24	9:09
12/30/2004	Run	Neighborhood Plus OPM	Easy	3.5 mi	31:50	9:06
1/1/2005	Run	Loop at Mom & Dad's	Easy	3.8 mi	34:06	9:06
1/2/2005	Run	Random Route	Easy
1/13/2005	Run	Nhood + short 1/2 OPM	Easy	2.4 mi	21:55	9:08
1/15/2005	Run	White Clay road to road	Easy	4.0 mi	37:00	9:15
1/17/2005	Run	Creek Rd Cleveland to Wedgewood	Easy	4.4 mi	40:39	9:21
1/19/2005	Run	Random Route	Easy
1/20/2005	Run	Neighborhood Plus OPM	Easy	3.5 mi	32:25	9:16
1/22/2005	Run	Neighborhood Plus OPM	Easy	3.5 mi	35:30	10:09
1/24/2005	Run	CSB treadmill	Easy	3.2 mi	30:00	9:32