| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 4/24/2017 |
Run |
SVRC run, from Buffalo Wild Wings, east to Flora, then C. Trail |
Tempo |
5.0 mi |
41:36 |
8:20 |
 |
| 4/21/2017 |
Run |
Centennial Trail - Barker, out & back (E) |
Long |
8.0 mi |
1:10:30 |
8:49 |
|
| 4/20/2017 |
Bike Trainer |
Bike trainer (indoors) |
Spin |
11.1 mi |
45:00 |
4:04 |
|
| 4/19/2017 |
Run |
Morningside Neighborhood (random) |
Easy |
4.2 mi |
37:42 |
8:59 |
|
| 4/17/2017 |
Run |
Buffalo Wild Wings to C. Trail, behind falls & back |
Easy |
3.8 mi |
33:55 |
8:56 |
|
| 4/15/2017 |
Bike |
Post Falls to Argonne & back (C. Trail) |
Long |
32.5 mi |
2:00:11 |
3:42 |
|
| 4/14/2017 |
Run |
Centennial Trail - Barker, out & back (E) |
Long |
8.1 mi |
1:10:32 |
8:43 |
|
| 4/12/2017 |
Run |
Morningside Neighborhood (walking route) |
Easy |
3.1 mi |
26:23 |
8:31 |
|
| 4/11/2017 |
Bike |
Centennial Trail (Spokane) Barker Rd to Post Falls & back |
Easy |
17.3 mi |
1:01:36 |
3:34 |
|
| 4/10/2017 |
Run |
Morningside Neighborhood (walking route) |
Easy |
3.1 mi |
27:48 |
8:59 |
|
| 4/5/2017 |
Run |
Morningside Neighborhood (walking route) |
Tempo |
3.1 mi |
25:04 |
8:06 |
|
| 4/3/2017 |
Run |
Leavenworth, WA, trail by the river |
Easy |
4.7 mi |
41:46 |
8:54 |
|
| 3/31/2017 |
Bike |
From home: L. Lake, P. Falls, Saltese loop, 32nd |
Long |
35.2 mi |
2:16:57 |
3:54 |
|
| 3/30/2017 |
Run |
Morningside Neighborhood (random) |
Easy |
4.2 mi |
36:56 |
8:51 |
|
| 3/28/2017 |
Swim |
Valley YMCA lap pool |
Free Style |
300.0 yd |
5:33 |
32:34 |
|
| 3/27/2017 |
Run |
Centennial Trail - Barker, out & back (E) |
Easy |
6.0 mi |
53:30 |
8:55 |
|
| 3/25/2017 |
Bike |
From home: Saltese Flats loop, finishing up Chapman (from Barker |
Hill |
18.3 mi |
1:13:56 |
4:03 |
|
| 3/23/2017 |
Run |
Morningside Neighborhood (random) |
Easy |
3.1 mi |
27:45 |
8:56 |
|
| 3/22/2017 |
Bike Trainer |
Spin bike @ the Valley Y |
Spin |
28.7 mi |
1:00:00 |
2:06 |
|
| 3/21/2017 |
Swim |
Valley YMCA lap pool |
Free Style |
1700.0 yd |
31:39 |
32:47 |
|
| 3/19/2017 |
Run |
Centennial Trail - Barker, out & back (E) |
Long |
6.0 mi |
53:33 |
8:56 |
|
| 3/16/2017 |
Run |
Morningside Neighborhood (walking route) |
Easy |
3.1 mi |
28:39 |
9:15 |
|
| 3/12/2017 |
Run |
In Maui, on trail by Kaanapali beach |
Tempo |
4.9 mi |
41:59 |
8:35 |
|
| 3/10/2017 |
Run |
In Maui, on trail by Kaanapali beach |
Tempo |
4.8 mi |
41:13 |
8:36 |
|
| 3/8/2017 |
Run |
In Maui, on trail by Kaanapali beach |
Tempo |
4.5 mi |
38:00 |
8:27 |
|
| 3/5/2017 |
Bike Trainer |
Bike trainer (indoors) |
Spin |
7.5 mi |
30:00 |
3:59 |
|
| 3/4/2017 |
Run |
Centennial Trail, Mirabeau Park O & B, heading E |
Easy |
5.0 mi |
45:36 |
9:08 |
|
| 3/3/2017 |
Bike Trainer |
Spin bike @ the Valley Y |
Spin |
23.0 mi |
50:00 |
2:11 |
|
| 3/1/2017 |
Run |
Valley YMCA treadmill |
Tempo |
4.0 mi |
34:41 |
8:41 |
|
| 2/28/2017 |
Bike Trainer |
Spin bike @ the Valley Y |
Spin |
23.4 mi |
50:00 |
2:09 |
|
| 2/25/2017 |
Run |
Centennial Trail - Barker, out & back (E) |
Easy |
4.0 mi |
38:27 |
9:37 |
|
| 2/24/2017 |
Bike Trainer |
Spin bike @ the Valley Y |
Spin |
20.5 mi |
45:00 |
2:12 |
|
| 2/23/2017 |
Run |
Morningside Neighborhood (random) |
Easy |
3.1 mi |
28:50 |
9:19 |
|
| 2/22/2017 |
Bike Trainer |
Spin bike @ the Valley Y |
Spin |
20.1 mi |
45:00 |
2:15 |
|
| 2/20/2017 |
Swim |
Valley YMCA lap pool |
Free Style |
1600.0 yd |
38:28 |
42:19 |
|
| 2/17/2017 |
Run |
Morningside Neighborhood (random) |
Tempo |
4.8 mi |
43:13 |
9:01 |
|
| 2/16/2017 |
Swim |
Valley YMCA lap pool |
Free Style |
2000.0 yd |
43:42 |
38:28 |
|
| 2/15/2017 |
Run |
Valley YMCA treadmill |
Tempo |
3.0 mi |
27:17 |
9:06 |
|
| 2/15/2017 |
Swim |
Valley YMCA lap pool |
Free Style |
1900.0 yd |
41:43 |
38:39 |
|
| 2/15/2017 |
Bike Trainer |
Spin bike @ the Valley Y |
Spin |
13.3 mi |
30:00 |
2:16 |
|
| 2/11/2017 |
Run |
Valley YMCA treadmill |
Tempo |
5.0 mi |
47:23 |
9:29 |
|
| 2/10/2017 |
Bike Trainer |
Spin bike @ the Valley Y |
Spin |
26.5 mi |
1:00:00 |
2:16 |
|
| 2/8/2017 |
Run |
Valley YMCA treadmill |
Tempo |
4.0 mi |
35:57 |
9:00 |
|
| 2/7/2017 |
Bike Trainer |
Bike trainer (indoors) |
Intervals |
11.4 mi |
45:00 |
3:57 |
|
| 2/6/2017 |
Swim |
Valley YMCA lap pool |
Free Style |
1850.0 yd |
41:28 |
39:27 |
|
| 2/4/2017 |
Run |
Valley YMCA treadmill |
Easy |
4.0 mi |
37:08 |
9:17 |
|
| 2/3/2017 |
Bike Trainer |
Bike trainer (indoors) |
Spin |
12.9 mi |
50:00 |
3:53 |
|
| 2/2/2017 |
Run |
Valley YMCA treadmill |
Interval |
3.5 mi |
32:28 |
9:17 |
|
| 2/1/2017 |
Bike Trainer |
Bike trainer (indoors) |
Spin |
15.8 mi |
1:00:00 |
3:49 |
|
| 1/30/2017 |
Swim |
Valley YMCA lap pool |
Free Style |
2750.0 yd |
57:59 |
37:07 |
|
| 1/28/2017 |
Run |
Valley YMCA treadmill |
Easy |
3.5 mi |
32:28 |
9:17 |
|
| 1/27/2017 |
Bike Trainer |
Bike trainer (indoors) |
Spin |
11.5 mi |
45:00 |
3:54 |
|
| 1/25/2017 |
Swim |
Valley YMCA lap pool |
Free Style |
2300.0 yd |
50:24 |
38:35 |
|
| 1/23/2017 |
Bike Trainer |
Bike trainer (indoors) |
Tempo |
11.8 mi |
45:00 |
3:50 |
|
| 1/21/2017 |
Swim |
Valley YMCA lap pool |
Free Style |
1850.0 yd |
45:23 |
43:11 |
|
| 1/20/2017 |
Bike Trainer |
Bike trainer (indoors) |
Spin |
14.2 mi |
55:00 |
3:53 |
|
| 1/19/2017 |
Run |
Valley YMCA treadmill |
Easy |
3.0 mi |
27:59 |
9:20 |
|
| 1/18/2017 |
Bike Trainer |
Bike trainer (indoors) |
Spin |
15.8 mi |
1:00:00 |
3:49 |
|
| 1/17/2017 |
Swim |
Valley YMCA lap pool |
Free Style |
2500.0 yd |
1:01:07 |
43:02 |
|
| 1/16/2017 |
Bike Trainer |
Bike trainer (indoors) |
Spin |
14.0 mi |
55:00 |
3:56 |
|
| 1/14/2017 |
Swim |
Valley YMCA lap pool |
Free Style |
2200.0 yd |
54:21 |
43:29 |
|
| 1/13/2017 |
Bike Trainer |
Bike trainer (indoors) |
Spin |
13.4 mi |
50:00 |
3:45 |
|
| 1/12/2017 |
Run |
Valley YMCA treadmill |
Tempo |
3.0 mi |
28:06 |
9:22 |
|
| 1/11/2017 |
Bike Trainer |
Bike trainer (indoors) |
Spin |
13.0 mi |
50:00 |
3:51 |
|
| 1/10/2017 |
Swim |
Valley YMCA lap pool |
Free Style |
1650.0 yd |
44:52 |
47:52 |
|
| 1/9/2017 |
Bike Trainer |
Bike trainer (indoors) |
Spin |
13.0 mi |
50:00 |
3:52 |
|
| 1/6/2017 |
Bike Trainer |
Bike trainer (indoors) |
Spin |
11.2 mi |
45:00 |
4:02 |
|
| 1/4/2017 |
Bike Trainer |
Bike trainer (indoors) |
Spin |
11.0 mi |
45:00 |
4:05 |
|
| 12/26/2016 |
Bike Trainer |
Bike trainer (indoors) |
Spin |
10.9 mi |
41:00 |
3:46 |
|
| 11/29/2016 |
Bike |
Centennial Trail (Spokane) Barker Rd to Post Falls & back |
Easy |
17.2 mi |
1:06:36 |
3:53 |
|
| 11/26/2016 |
Bike |
Centennial Trail (Spokane) Barker Rd to Post Falls & back |
Easy |
17.3 mi |
1:04:22 |
3:44 |
|
| 11/25/2016 |
Run |
Morningside Neighborhood (random) |
Easy |
2.4 mi |
22:34 |
9:25 |
|
| 11/22/2016 |
Run |
Centennial Trail - Barker, out & back (E) |
Easy |
4.0 mi |
36:54 |
9:14 |
|
| 11/21/2016 |
Bike |
Centennial Trail - Barker, out & back (E) |
Easy |
10.0 mi |
38:15 |
3:50 |
|
| 11/18/2016 |
Run |
Morningside Neighborhood (random) |
Tempo |
2.5 mi |
22:33 |
9:02 |
|
| 11/16/2016 |
Run |
Centennial Trail (Spokane Valley) from Barker (both E and W) |
Easy |
4.0 mi |
36:58 |
9:15 |
|
| 11/14/2016 |
Run |
Morningside Neighborhood (random) |
Easy |
2.5 mi |
23:26 |
9:23 |
|
| 11/8/2016 |
Run |
Morningside Neighborhood (random) |
Easy |
2.3 mi |
22:06 |
9:37 |
|
| 11/6/2016 |
Run |
Morningside Neighborhood (random) |
Easy |
3.0 mi |
29:18 |
9:46 |
|
| 11/4/2016 |
Run |
Morningside Neighborhood (random) |
Tempo |
2.7 mi |
24:28 |
9:04 |
|
| 11/2/2016 |
Run |
Morningside Neighborhood (random) |
Easy |
2.2 mi |
20:44 |
9:26 |
|
| 10/30/2016 |
Run |
Morningside Neighborhood (random) |
Easy |
2.3 mi |
23:03 |
10:02 |
|
| 10/28/2016 |
Run |
Morningside Neighborhood (random) |
Easy |
2.1 mi |
22:06 |
10:32 |
|
| 1/13/2016 |
Run |
Morningside Neighborhood (random) |
Tempo |
3.5 mi |
30:05 |
8:36 |
|
| 1/11/2016 |
Bike Trainer |
Bike trainer (indoors) |
Spin |
25.8 mi |
1:30:00 |
3:30 |
|
| 1/8/2016 |
Bike Trainer |
Bike trainer (indoors) |
Intervals |
16.6 mi |
1:00:00 |
3:37 |
|
| 1/5/2016 |
Bike Trainer |
Bike trainer (indoors) |
Intervals |
12.5 mi |
45:00 |
3:36 |
|
| 1/3/2016 |
Bike Trainer |
Bike trainer (indoors) |
Spin |
24.3 mi |
1:30:00 |
3:43 |
|
| 12/29/2015 |
Bike Trainer |
Bike trainer (indoors) |
Intervals |
17.3 mi |
1:00:00 |
3:29 |
|
| 12/23/2015 |
Bike Trainer |
Bike trainer (indoors) |
Spin |
15.5 mi |
1:00:00 |
3:53 |
|
| 12/20/2015 |
Bike Trainer |
Bike trainer (indoors) |
Intervals |
12.3 mi |
45:00 |
3:41 |
|
| 12/17/2015 |
Bike Trainer |
Bike trainer (indoors) |
Spin |
11.7 mi |
45:00 |
3:51 |
|
| 12/15/2015 |
Bike Trainer |
Bike trainer (indoors) |
Spin |
23.5 mi |
1:30:00 |
3:50 |
|
| 12/13/2015 |
Bike Trainer |
Bike trainer (indoors) |
Spin |
8.3 mi |
30:00 |
3:39 |
|
| 12/11/2015 |
Bike Trainer |
Bike trainer (indoors) |
Spin |
19.4 mi |
1:15:00 |
3:53 |
|
| 12/7/2015 |
Bike Trainer |
Bike trainer (indoors) |
Intervals |
18.2 mi |
1:05:00 |
3:35 |
|
| 12/5/2015 |
Run |
Treadmill |
Progression Run |
2.4 mi |
19:37 |
8:17 |
|
| 12/4/2015 |
Bike Trainer |
Bike trainer (indoors) |
Spin |
16.0 mi |
1:00:00 |
3:45 |
|
| 12/2/2015 |
Run |
Treadmill |
Progression Run |
3.0 mi |
25:41 |
8:34 |
|
| 11/30/2015 |
Bike Trainer |
Bike trainer (indoors) |
Spin |
16.8 mi |
1:00:00 |
3:35 |
|