| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 4/6/2009 |
Bike |
Wellington Group Ride |
Tempo |
33.0 mi |
1:40:00 |
3:02 |
 |
| 4/7/2009 |
Bike |
Random |
Easy |
10.0 mi |
35:00 |
3:30 |
|
| 4/8/2009 |
Bike |
Random |
Interval |
28.0 mi |
1:32:00 |
3:18 |
|
| 4/9/2009 |
Bike |
Random |
Easy |
14.0 mi |
48:00 |
3:26 |
|
| 4/11/2009 |
Bike |
Random |
Tempo |
20.8 mi |
1:03:00 |
3:02 |
|
| 4/12/2009 |
Bike |
Wellington Group Ride |
Long |
60.5 mi |
3:04:00 |
3:03 |
|
| 4/13/2009 |
Bike |
Random |
Tempo |
34.0 mi |
1:50:00 |
3:15 |
|
| 4/15/2009 |
Bike |
Random |
Interval |
20.0 mi |
1:00:00 |
3:00 |
|
| 4/16/2009 |
Bike |
Random |
Easy |
13.0 mi |
40:00 |
3:05 |
|
| 4/18/2009 |
Bike |
Random |
Long |
57.0 mi |
2:45:00 |
2:54 |
|
| 4/19/2009 |
Bike |
Random |
Easy |
32.5 mi |
1:44:00 |
3:12 |
|
| 4/20/2009 |
Bike |
Random |
Easy |
12.0 mi |
40:00 |
3:20 |
|
| 4/23/2009 |
Bike |
Random |
Interval |
20.0 mi |
1:05:00 |
3:15 |
|
| 4/25/2009 |
Bike |
Random |
Long |
73.0 mi |
3:50:00 |
3:10 |
|
| 4/26/2009 |
Run |
Wellington 8.6 mile run |
Easy |
8.6 mi |
1:07:00 |
7:48 |
|
| 4/27/2009 |
Bike |
Wellington Group Ride |
Tempo |
34.0 mi |
1:40:00 |
2:57 |
|
| 4/30/2009 |
Run |
Random |
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 5/2/2009 |
Bike |
Random |
Interval |
15.0 mi |
44:00 |
2:56 |
|
| 5/3/2009 |
Run |
Random |
Easy |
7.0 mi |
1:00:00 |
8:35 |
|
| 5/4/2009 |
Bike |
Wellington Group Ride |
Tempo |
34.0 mi |
1:50:00 |
3:15 |
|
| 5/6/2009 |
Bike |
Random |
Tempo |
15.0 mi |
43:00 |
2:52 |
|
| 5/8/2009 |
Run |
Random |
Easy |
5.0 mi |
40:00 |
8:00 |
|
| 5/12/2009 |
Run |
Random |
Easy |
3.0 mi |
21:00 |
7:00 |
|
| 5/17/2009 |
Swim |
|
Free Style |
1.2 mi |
|
|
|
| 5/18/2009 |
Run |
Random |
Race |
13.1 mi |
2:07:00 |
9:42 |
|
| 5/23/2009 |
Run |
Random |
Easy |
5.0 mi |
40:00 |
8:00 |
|
| 5/24/2009 |
Bike |
Random |
Race |
56.0 mi |
2:36:00 |
2:48 |
|
| 5/24/2009 |
Run |
Random |
Tempo |
8.6 mi |
1:02:00 |
7:13 |
|
| 5/27/2009 |
Run |
Random |
Interval |
6.0 mi |
40:00 |
6:40 |
|
| 5/31/2009 |
Run |
Random |
Tempo |
11.0 mi |
1:19:39 |
7:15 |
|
| 6/1/2009 |
Bike |
Random |
Tempo |
34.0 mi |
1:45:00 |
3:06 |
|
| 6/3/2009 |
Run |
Random |
Interval |
8.0 mi |
1:00:00 |
7:30 |
|
| 6/4/2009 |
Bike |
Random |
Tempo |
26.0 mi |
1:11:00 |
2:44 |
|
| 6/7/2009 |
Run |
Wellington Long run |
Long |
13.0 mi |
1:34:00 |
7:14 |
|
| 6/10/2009 |
Run |
Okehelli Park |
Hill |
8.0 mi |
1:00:00 |
7:30 |
|
| 6/12/2009 |
Run |
Random |
Easy |
7.0 mi |
55:00 |
7:52 |
|
| 6/14/2009 |
Run |
Random |
Long |
11.5 mi |
1:25:00 |
7:24 |
|
| 8/16/2009 |
Run |
Random |
Long |
13.0 mi |
1:34:30 |
7:17 |
|
| 8/23/2009 |
Run |
Random |
Long |
13.0 mi |
1:36:50 |
7:27 |
|
| 8/24/2009 |
Run |
Random |
Easy |
3.5 mi |
25:00 |
7:09 |
|
| 8/25/2009 |
Run |
Random |
Long |
9.0 mi |
1:15:00 |
8:20 |
|
| 8/26/2009 |
Run |
Random |
Long |
8.0 mi |
1:05:00 |
8:08 |
|
| 8/30/2009 |
Run |
Random |
Long |
13.0 mi |
1:32:40 |
7:08 |
|
| 9/1/2009 |
Run |
Random |
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 9/2/2009 |
Run |
Random |
Tempo |
6.5 mi |
45:00 |
6:56 |
|
| 9/6/2009 |
Run |
Wellington Long run |
Long |
13.0 mi |
1:31:20 |
7:02 |
|
| 9/10/2009 |
Run |
Random |
Interval |
4.5 mi |
30:00 |
6:40 |
|
| 9/20/2009 |
Run |
Wellington Long run |
Long |
8.6 mi |
1:05:00 |
7:34 |
|
| 9/22/2009 |
Run |
Random |
Easy |
7.3 mi |
52:00 |
7:11 |
|
| 9/23/2009 |
Run |
Random |
Easy |
8.0 mi |
59:30 |
7:27 |
|
| 9/27/2009 |
Run |
Random |
Easy |
8.5 mi |
1:02:00 |
7:18 |
|
| 9/30/2009 |
Run |
Warm up and cool down |
Easy |
5.5 mi |
38:00 |
6:55 |
|
| 9/30/2009 |
Run |
6x800m |
Interval |
3.0 mi |
17:00 |
5:40 |
|
| 10/1/2009 |
Run |
Random |
Easy |
2.5 mi |
20:00 |
8:00 |
|
| 10/3/2009 |
Run |
Random |
Easy |
4.0 mi |
32:00 |
8:00 |
|
| 10/4/2009 |
Run |
Wellington Long run |
Easy |
13.0 mi |
1:32:00 |
7:05 |
|
| 10/7/2009 |
Run |
Random |
Interval |
8.0 mi |
55:00 |
6:53 |
|
| 10/11/2009 |
Run |
Warm up and cool down |
Easy |
2.0 mi |
14:00 |
7:00 |
|
| 10/11/2009 |
Run |
Shark Shuffle 5k |
Race |
3.1 mi |
18:09 |
5:52 |
|
| 10/25/2009 |
Run |
Warm up and cool down |
Easy |
1.0 mi |
7:00 |
7:00 |
|
| 10/25/2009 |
Run |
wellington horse country 10m9iler |
Race |
10.0 mi |
1:06:40 |
6:40 |
|
| 10/27/2009 |
Run |
South to Orange and Banyon |
Easy |
6.1 mi |
53:45 |
8:49 |
|
| 10/28/2009 |
Run |
Random |
Interval |
8.5 mi |
55:00 |
6:29 |
|
| 10/29/2009 |
Run |
To hardware store and back |
Easy |
6.5 mi |
52:40 |
8:07 |
|
| 10/30/2009 |
Run |
Random |
Tempo |
6.0 mi |
42:00 |
7:00 |
|
| 11/4/2009 |
Run |
Warm up and cool down |
Easy |
3.0 mi |
21:00 |
7:00 |
|
| 11/4/2009 |
Run |
Random |
Interval |
4.0 mi |
24:00 |
6:00 |
|
| 11/5/2009 |
Run |
Random |
Easy |
2.5 mi |
18:45 |
7:30 |
|
| 11/6/2009 |
Run |
south to 60th and 180th |
Easy |
6.3 mi |
49:30 |
7:56 |
|
| 11/8/2009 |
Run |
Wellington Long run |
Easy |
15.0 mi |
1:45:00 |
7:00 |
|
| 11/11/2009 |
Run |
12x300, 200 end |
Interval |
3.1 mi |
20:15 |
6:32 |
|
| 11/11/2009 |
Run |
Warm up and cool down |
Easy |
6.0 mi |
44:00 |
7:20 |
|
| 11/15/2009 |
Run |
Wellington Long run |
Long |
13.0 mi |
1:27:30 |
6:44 |
|
| 11/16/2009 |
Run |
Random |
Easy |
6.0 mi |
48:30 |
8:05 |
|
| 11/17/2009 |
Run |
Random |
Easy |
6.3 mi |
48:30 |
7:46 |
|
| 11/18/2009 |
Run |
Random |
Easy |
4.5 mi |
35:00 |
7:47 |
|
| 11/18/2009 |
Run |
Warm up and cool down |
Easy |
5.0 mi |
35:00 |
7:00 |
|
| 11/18/2009 |
Run |
6x800m |
Interval |
3.0 mi |
16:00 |
5:20 |
|
| 11/19/2009 |
Run |
Random |
Easy |
4.5 mi |
35:00 |
7:47 |
|
| 11/20/2009 |
Run |
Random |
Easy |
7.1 mi |
54:00 |
7:37 |
|
| 11/21/2009 |
Run |
Random |
Long |
14.0 mi |
1:40:00 |
7:09 |
|
| 11/23/2009 |
Run |
Random |
Easy |
7.8 mi |
58:00 |
7:27 |
|
| 11/26/2009 |
Run |
Random |
Easy |
8.5 mi |
1:05:00 |
7:39 |
|
| 11/29/2009 |
Run |
Wellington Long run |
Long |
11.0 mi |
1:18:18 |
7:08 |
|
| 12/2/2009 |
Run |
Random |
Interval |
8.0 mi |
56:00 |
7:00 |
|
| 12/5/2009 |
Run |
Random |
Easy |
4.0 mi |
28:00 |
7:00 |
|
| 12/6/2009 |
Run |
Random |
Easy |
2.0 mi |
14:00 |
7:00 |
|
| 12/6/2009 |
Run |
Palm Beach Half |
Race |
13.1 mi |
1:22:52 |
6:20 |
|
| 12/8/2009 |
Run |
Random |
Easy |
4.0 mi |
35:00 |
8:45 |
|
| 12/9/2009 |
Run |
Random |
Interval |
12.0 mi |
1:22:28 |
6:53 |
|
| 12/13/2009 |
Run |
Warm up and cool down |
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 12/13/2009 |
Run |
Wellington Mile |
Race |
1.0 mi |
5:01 |
5:01 |
|
| 12/22/2009 |
Run |
Random |
Easy |
5.1 mi |
38:00 |
7:28 |
|
| 9/14/2010 |
Run |
Random |
Easy |
4.3 mi |
35:00 |
8:15 |
|
| 9/15/2010 |
Run |
Random |
Easy |
2.5 mi |
20:00 |
8:00 |
|
| 9/16/2010 |
Run |
Random |
Easy |
4.0 mi |
35:00 |
8:45 |
|
| 9/17/2010 |
Run |
Random |
Easy |
4.3 mi |
35:00 |
8:15 |
|
| 9/20/2010 |
Run |
Random |
Easy |
6.3 mi |
48:00 |
7:41 |
|
| 9/25/2010 |
Run |
Random |
Easy |
5.0 mi |
45:00 |
9:00 |
|
| 10/4/2010 |
Run |
Random |
Easy |
5.0 mi |
40:00 |
8:00 |
|