Workouts

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Date Activity ▲ Course Type Distance Duration Pace   10/21/2012 Bike   Easy   1:00:00   10/22/2012 Bike   Interval   1:00:00   10/24/2012 Bike   Easy   1:00:00   10/27/2012 Bike   Interval   1:00:00   11/3/2012 Bike   Interval   40:00   11/5/2012 Bike   Easy   1:00:00   11/7/2012 Bike   Interval   40:00   11/11/2012 Bike   ME   2:24:00   11/15/2012 Bike   Easy   42:38   11/18/2012 Bike   Easy   1:34:00   11/19/2012 Bike   Easy   1:29:29   11/26/2012 Bike   Easy   1:20:10   11/29/2012 Bike   Easy   1:00:00   12/4/2012 Bike   Long   1:46:00   12/10/2012 Bike   Easy   1:00:00   12/12/2012 Bike   Easy   1:00:00   12/14/2012 Bike   Easy   55:00   12/15/2012 Bike   Easy   1:25:00   12/17/2012 Bike   Long   1:00:00   12/18/2012 Bike   Easy   1:00:00   12/19/2012 Bike   Tempo   1:00:00   12/21/2012 Bike   Tempo   49:00   12/26/2012 Bike   Interval   41:00   12/29/2012 Bike   Interval   1:00:00   1/7/2013 Bike   Interval   40:00   1/10/2013 Bike   Interval   35:00   1/14/2013 Bike   Interval   30:00   1/21/2013 Bike   Tempo   1:00:00   1/24/2013 Bike   Interval   1:00:00   1/28/2013 Bike Richmond Tempo 38.3 km 1:33:47 2:27 1/31/2013 Bike sweetspot turbo Interval   1:00:00   2/6/2013 Bike   Easy   1:00:00   2/8/2013 Bike turbo Z1 Easy   50:00   2/11/2013 Bike   Easy   1:05:27   2/14/2013 Bike turbo Z1 Easy 31.9 km 1:00:00 1:53 2/16/2013 Bike turbo Z1 Easy 34.3 km 1:00:00 1:45 2/20/2013 Bike turbo Z1 Easy 31.2 km 1:00:41 1:57 2/23/2013 Bike   Easy 24.3 km 48:48 2:01 2/25/2013 Bike Richmond Easy   2:00:00   3/4/2013 Bike Richmond Easy 66.0 km 2:35:05 2:21 3/10/2013 Bike turbo Z1 Easy 24.7 km 57:16 2:20 3/11/2013 Bike turbo Z1 Easy 42.3 km 1:32:10 2:11 4/29/2013 Bike Richmond Long 49.7 km 2:08:18 2:35 5/5/2013 Bike Surrey backroads Long 75.6 km 3:02:00 2:25 5/8/2013 Bike Surrey backroads Easy 41.6 km 1:30:44 2:11 5/10/2013 Bike Surrey backroads Easy 40.1 km 1:25:47 2:09 5/12/2013 Bike   Interval 57.4 km 2:35:42 2:43 5/15/2013 Bike Richmond Interval 28.6 km 1:03:06 2:13 5/21/2013 Bike Surrey backroads Long 70.5 km 2:44:01 2:20 5/25/2013 Bike Surrey backroads Hill 67.8 km 2:55:42 2:36 6/6/2013 Bike Richmond Easy 35.2 km 1:18:31 2:14 6/10/2013 Bike Richmond Long 61.0 km 2:31:55 2:30 6/17/2013 Bike Richmond Easy 25.8 km 56:17 2:11 6/23/2013 Bike IM Nice Race 180.0 km 7:03:00 2:21 10/8/2012 Insanity   Default   45:00   10/9/2012 Insanity   Default   45:00   10/12/2012 Insanity   Default   45:00   10/15/2012 Insanity   Default   45:00   10/19/2012 Insanity   Default   45:00   2/6/2009 rowing row estimate 5mins/km Default 4.0 km 20:00 5:00 1/19/2012 rowing DL cheam Z1 Default   40:13   1/23/2012 rowing DL cheam Z1 Default 22.4 km 1:46:07 4:45 1/26/2012 rowing   Default   30:00   11/28/2012 rowing   Default   8:00   12/3/2012 rowing   Default   15:00   12/5/2012 rowing   Default   35:00   12/27/2012 rowing   Default   20:00   2/17/2013 rowing   Default   30:00   4/26/2013 rowing   Default 20.0 km 1:32:00 4:36 5/8/2013 rowing   Default 10.0 km 45:00 4:30 5/23/2013 rowing   Default   30:00   6/7/2013 rowing   Default 14.0 km 1:00:00 4:18 7/5/2013 rowing   Default   30:00   1/14/2009 Run new malden return Tempo 10.0 km 50:00 5:00 1/18/2009 Run new malden return Tempo 10.0 km 50:00 5:00 1/20/2009 Run new malden return Tempo 10.0 km 50:00 5:00 1/26/2009 Run new malden return Tempo 10.0 km 55:29 5:33 1/28/2009 Run Esher home Tempo 12.5 km 1:06:51 5:22 2/1/2009 Run Richmond loop from home Long 24.5 km 2:35:30 6:21 2/9/2009 Run new malden return Easy 10.0 km 50:00 5:00 2/11/2009 Run Esher home Tempo 12.5 km 1:05:00 5:14 2/18/2009 Run   Easy 6.0 km 35:00 5:50 3/22/2009 Run Random Non-Such park Easy 6.6 km 39:18 5:59 3/24/2009 Run Random Non-Such park Easy 6.0 km 35:04 5:54 3/30/2009 Run treadmill Tempo 5.0 km 26:00 5:12 4/1/2009 Run treadmill Tempo 4.2 km 25:00 5:58 4/6/2009 Run treadmill Easy 6.4 km 38:46 6:02 3/4/2010 Run track Easy 3.4 km 30:00 8:50 9/1/2010 Run Random Non-Such park Easy 3.0 km 25:00 8:20 9/7/2010 Run Random Non-Such park Easy 3.0 km 25:00 8:20 9/15/2010 Run Random Non-Such park Easy 4.0 km 25:00 6:15 10/9/2010 Run to newmalden Easy 5.0 km     10/16/2010 Run Random Non-Such park Easy 8.5 km 50:00 5:53 1/19/2011 Run treadmill Easy 1.7 km 10:00 5:56 1/23/2011 Run treadmill Easy 3.4 km 20:00 5:57 1/25/2011 Run treadmill Easy 3.4 km 20:00 5:57 1/27/2011 Run treadmill Easy 3.4 km 20:00 5:57 2/2/2011 Run treadmill Easy 3.4 km 20:00 5:57 2/13/2011 Run treadmill Easy 4.2 km 25:00 5:58 2/15/2011 Run treadmill Tempo 1.9 km 10:00 5:16