Workouts

---

Date ▲ Activity Course Type Distance Duration Pace   12/30/2006 Bike Jameson Sprint Bike/Run Easy 11.0 mi 54:44 5:00 12/30/2006 Strenght/Weights           12/31/2006 Swim YMCA Pool Swim Free Style 750.0 m 16:49 36:06 12/31/2006 Strenght/Weights           1/1/2007 Run Saluda Ridge Run Hill 10.1 mi 1:29:33 8:51 1/2/2007 Bike Enduro/Speed Training (Dist/Inter/TT): Bike Hill 24.8 mi 1:33:24 3:46 1/3/2007 Strenght/Weights           1/3/2007 Swim YMCA Pool Swim Free Style 1850.0 m 45:12 39:20 1/3/2007 Run Easley Baptist Hospital Trail Run Tempo 6.0 mi 54:55 9:10 1/4/2007 Bike Recovery Easy 15.5 mi 1:03:26 4:06 1/4/2007 Strenght/Weights           1/4/2007 Swim YMCA Pool Swim Free Style 1200.0 m 31:20 42:02 1/5/2007 Run West End Track Run Interval 4.3 mi 34:24 8:06 1/5/2007 Strenght/Weights           1/6/2007 Bike Base/Over Distance Training: Bike Hill 33.3 mi 2:27:21 4:26 1/8/2007 Run Base/Endurance Long 10.0 mi 1:34:00 9:24 1/8/2007 Strenght/Weights           1/9/2007 Bike Enduro/Speed Training (Dist/Inter/TT): Bike Hill 24.8 mi 1:36:40 3:54 1/9/2007 Swim YMCA Pool Swim Free Style 1950.0 m 45:00 37:09 1/9/2007 Strenght/Weights           1/10/2007 Run Easley Baptist Hospital Trail Run Tempo 6.0 mi 49:32 8:16 1/11/2007 Bike Enduro/Speed Training (Dist/Inter/TT): Bike Hill 15.2 mi 1:02:31 4:07 1/11/2007 Swim YMCA Pool Swim Free Style 1500.0 m 31:27 33:45 1/11/2007 Strenght/Weights           1/12/2007 Strenght/Weights           1/12/2007 Run West End Track Run Interval 3.8 mi 30:30 8:08 1/13/2007 Bike Paris Mountain Hill 21.0 mi 1:26:00 4:06 1/13/2007 Swim YMCA Pool Swim Free Style 750.0 m 25:56 55:39 1/14/2007 Run Base/Endurance Long 10.0 mi 1:24:27 8:27 1/15/2007 Strenght/Weights           1/16/2007 Swim YMCA Pool Swim Free Style 2025.0 m 44:35 35:26 1/16/2007 Strenght/Weights           1/16/2007 Bike Enduro/Speed Training (Dist/Inter/TT): Bike Interval 23.8 mi 1:31:01 3:50 1/17/2007 Run Grant Valley Bridge Run Tempo 6.2 mi 54:39 8:49 1/18/2007 Strenght/Weights           1/18/2007 Swim YMCA Pool Swim Free Style 1500.0 m 49:13 52:49 1/18/2007 Bike Enduro/Speed Training (Dist/Inter/TT): Bike Tempo 11.0 mi 39:17 3:35 1/19/2007 Run West End Track Run Interval 4.5 mi 36:39 8:09 1/21/2007 Run Base/Endurance Long 10.0 mi 1:21:03 8:07 1/22/2007 Strenght/Weights           1/22/2007 Bike Enduro/Speed Training (Dist/Inter/TT): Bike Interval 18.0 mi 1:03:40 3:33 1/23/2007 Bike Base/Over Distance Training: Bike Easy 10.0 mi 39:00 3:54 1/23/2007 Swim YMCA Pool Swim Free Style 2000.0 m 45:49 36:53 1/23/2007 Strenght/Weights           1/24/2007 Run Grant Valley Bridge Run Tempo 6.2 mi 49:33 8:00 1/25/2007 Swim YMCA Pool Swim Free Style 1500.0 m 36:34 39:14 1/25/2007 Strenght/Weights           1/25/2007 Bike Base/Over Distance Training: Bike Hill 24.5 mi 1:38:52 4:03 1/26/2007 Run West End Track Run Interval 5.3 mi 40:43 7:46 1/26/2007 Strenght/Weights           1/28/2007 Run Base/Endurance Long 10.0 mi 1:27:33 8:46 1/28/2007 Swim YMCA Pool Swim Free Style 1500.0 m 35:28 38:04 1/29/2007 Strenght/Weights           1/29/2007 Bike Recovery Easy 14.0 mi 58:45 4:12 1/30/2007 Swim YMCA Pool Swim Free Style 2000.0 m 43:31 35:01 1/30/2007 Strenght/Weights           1/31/2007 Run Jameson Sprint Bike/Run Tempo 8.5 mi 1:15:46 8:55 1/31/2007 Bike Recovery Easy 12.5 mi 47:35 3:49 2/2/2007 Strenght/Weights           2/2/2007 Swim YMCA Pool Swim Free Style 2000.0 yd 44:25 39:06 2/3/2007 Run Mauldin Stampede 5k Race 5.0 km 21:03 6:47 2/4/2007 Run Base/Endurance Long 6.0 mi 48:11 8:02 2/4/2007 Swim YMCA Pool Swim Free Style 2500.0 yd 57:38 40:35 2/5/2007 Strenght/Weights           2/5/2007 Bike The Clock Bike Sprint Hill 14.5 mi 55:08 3:49 2/6/2007 Bike Jameson Sprint Bike/Run Interval 11.0 mi 38:39 3:32 2/6/2007 Strenght/Weights           2/7/2007 Bike Brick Training Easy 7.2 mi 28:51 4:01 2/7/2007 Run Brick Training Tempo 6.2 mi 55:01 8:53 2/8/2007 Swim YMCA Pool Swim Free Style 1700.0 yd 36:37 37:55 2/8/2007 Strenght/Weights           2/9/2007 Run West End Track Run Interval 3.8 mi 30:12 8:04 2/9/2007 Strenght/Weights           2/10/2007 Bike Rock and Clock Bike Hill 22.3 mi 1:24:04 3:47 2/10/2007 Swim YMCA Pool Swim Free Style 2000.0 yd 42:37 37:31 2/11/2007 Run Jameson Sprint Bike/Run Long 10.0 mi 1:26:56 8:42 2/11/2007 Strenght/Weights           2/11/2007 Swim YMCA Pool Swim Free Style 750.0 yd 20:00 46:57 2/12/2007 Bike Jameson Sprint Bike/Run Tempo 11.0 mi 36:20 3:19 2/13/2007 Strenght/Weights           2/14/2007 Bike Jameson Sprint Bike/Run Hill 13.5 mi 46:23 3:27 2/14/2007 Run Easley Baptist Hospital Trail Run Tempo 6.0 mi 47:21 7:54 2/15/2007 Strenght/Weights           2/15/2007 Swim YMCA Pool Swim Free Style 1750.0 yd 33:40 33:52 2/16/2007 Run 8K Lenhardt Run Interval 5.0 mi 40:36 8:08 2/17/2007 Strenght/Weights           2/17/2007 Swim YMCA Pool Swim Free Style 1700.0 yd 33:10 34:21 2/18/2007 Run Base/Endurance Long 10.0 mi 1:23:21 8:21 2/19/2007 Strenght/Weights           2/19/2007 Bike Jameson Sprint Bike/Run Tempo 11.0 mi 35:10 3:13 2/19/2007 Strenght/Weights           2/20/2007 Strenght/Weights           2/20/2007 Swim YMCA Pool Swim Free Style 1700.0 yd 42:31 44:02 2/21/2007 Strenght/Weights           2/21/2007 Run Jameson Sprint Bike/Run Tempo 6.2 mi 53:31 8:38 2/21/2007 Bike Jameson Sprint Bike/Run Hill 13.5 mi 48:40 3:37 2/22/2007 Bike Brick Training Hill 24.0 mi 1:32:40 3:52 2/22/2007 Run Brick Training Easy 1.0 mi 7:36 7:36 2/23/2007 Swim YMCA Pool Swim Free Style 1700.0 yd 34:45 35:59 2/24/2007 Bike Base/Over Distance Training: Bike Hill 23.6 mi 1:23:40 3:33