Workouts

Summary
wait
Date Activity Course Type Distance Duration ▲ Pace  
4/29/2008 Weights          
5/29/2008 Weights          
6/5/2008 Weights          
6/17/2008 Weights          
8/19/2008 Weights          
8/25/2008 Weights          
9/15/2008 Weights          
4/9/2005 Run   Endurance 1.0 mi    
7/30/2005 Run   Long 9.5 mi    
11/7/2005 Run   Endurance 3.6 mi    
11/19/2005 Run   Endurance 4.0 mi    
11/22/2005 Run   Endurance 3.6 mi    
11/24/2005 Run   Endurance 4.7 mi    
11/26/2005 Run   Endurance 3.2 mi    
12/13/2006 Run   Confusion Run 1.5 mi    
12/14/2006 Run   Endurance 1.6 mi    
12/20/2006 Run   Endurance 2.6 mi    
12/21/2006 Run   Endurance 2.5 mi    
12/29/2006 Run   Endurance 3.0 mi    
1/1/2007 Run   Endurance 3.0 mi    
1/11/2007 Run   Endurance 3.1 mi    
1/23/2007 Run
T-Mill
 Endurance 2.5 mi    
2/21/2007 Run   Confusion Run 4.5 mi    
3/24/2007 Run   Long 8.3 mi    
7/14/2007 Run
Random Route
 Long 10.2 mi    
9/4/2007 Run
Random Route
 Endurance 3.0 mi    
10/2/2007 Run
Random Route
 Endurance 4.2 mi    
11/20/2007 Run
Random Route
 Endurance 2.0 mi    
9/12/2008 Bike   Long 12.0 mi    
10/8/2008 Bike   Easy 14.0 mi    
10/9/2008 Bike   Easy 11.0 mi    
6/23/2009 Swim   Free Style 300.0 yd    
6/29/2009 Swim   Free Style 300.0 yd    
12/15/2009 Run
T-Mill
 Interval 1.3 mi    
4/13/2010 Run
T-Mill
 Interval 1.0 mi 9:16 9:16
2/23/2011 Run
T-Mill
 Endurance 1.0 mi 9:40 9:40
1/16/2013 Run
T-Mill
 Endurance 1.0 mi 9:45 9:45
8/19/2008 Bike   Indoor 3.0 mi 9:48 3:16
5/12/2010 Run
T-Mill
 Interval 1.0 mi 9:50 9:50
2/13/2009 Weights       10:00  
4/16/2011 Swim
Washington City Rec Ctr
 Free Style 350.0 m 10:00 45:59
8/19/2008 Run
T-Mill
 Endurance 1.0 mi 10:06 10:06
11/1/2008 Run
Random Route
 Endurance 1.2 mi 12:00 10:06
4/29/2005 Run   Endurance 1.2 mi 12:34 10:56
12/10/2009 Run
T-Mill
 Interval 1.5 mi 12:40 8:27
9/17/2005 Run   Recovery Run 1.0 mi 12:42 12:42
3/26/2011 Run
Random Route
 Endurance 1.3 mi 13:08 10:07
10/22/2011 Run
Random Route
 Endurance 1.5 mi 13:50 9:25
7/3/2010 Swim
Pepperwood Tri
 Free Style 500.0 yd 14:21 50:31
7/4/2009 Swim   Mixed 500.0 m 14:36 47:00
8/19/2008 Run
T-Mill
 Progression Run 1.5 mi 14:38 9:46
3/5/2008 Bike   Easy 5.0 mi 15:00 3:00
2/17/2009 Weights       15:00  
3/20/2009 Bike
Random Route
 Indoor 5.5 mi 15:00 2:43
7/20/2009 Swim   Free Style 300.0 yd 15:00 1:28:01
7/25/2009 Swim   Free Style 250.0 m 15:00 1:36:34
12/27/2010 Weights       15:00  
4/1/2013 Swim
KOPFC pool
 Free Style 600.0 m 15:00 40:15
4/29/2008 Run
T-Mill
 Endurance 1.5 mi 15:30 10:20
8/4/2010 Run
T-Mill
 Interval 2.0 mi 16:00 8:00
4/27/2013 Run   Default 1.8 mi 16:00 9:09
1/31/2007 Run   Endurance 1.5 mi 16:45 11:10
12/2/2011 Run
T-Mill
 Tempo 2.0 mi 17:05 8:33
2/17/2009 Run
T-Mill
 Endurance 1.8 mi 17:22 9:46
5/18/2010 Run
T-Mill
 Progression Run 2.0 mi 17:34 8:47
2/27/2007 Run
T-Mill
 Endurance 1.5 mi 17:40 11:47
3/7/2013 Run
T-Mill
 Fartlek 2.0 mi 17:44 8:52
3/1/2011 Run
T-Mill
 Interval 2.0 mi 17:50 8:55
11/14/2011 Run
T-Mill
 Tempo 2.0 mi 17:55 8:58
3/4/2009 Weights       18:00  
11/28/2011 Run   Endurance 2.0 mi 18:01 9:01
5/7/2005 Run   Endurance 1.7 mi 18:06 10:43
9/26/2008 Run
T-Mill
 Tempo 2.0 mi 18:08 9:04
1/1/2009 Run
T-Mill
 Interval 2.0 mi 18:43 9:22
9/16/2010 Run
T-Mill
 Endurance 2.0 mi 18:54 9:27
1/24/2011 Run
T-Mill
 Endurance 2.0 mi 18:55 9:28
9/20/2011 Bike
RMR Crit
 Race 7.3 mi 19:00 2:37
10/10/2008 Run
T-Mill
 Tempo 2.0 mi 19:02 9:31
1/21/2009 Run
T-Mill
 Endurance 2.0 mi 19:19 9:40
11/6/2008 Run
T-Mill
 Tempo 2.0 mi 19:25 9:43
1/28/2009 Run
T-Mill
 Endurance 2.0 mi 19:30 9:45
11/18/2008 Run
T-Mill
 Fartlek 2.0 mi 19:34 9:47
3/4/2009 Run
T-Mill
 Endurance 2.0 mi 19:39 9:50
10/21/2009 Run
T-Mill
 Recovery Run 2.0 mi 19:40 9:50
4/25/2008 Run
T-Mill
 Interval 2.0 mi 19:48 9:54
6/17/2008 Run
T-Mill
 Tempo 2.0 mi 19:48 9:54
2/29/2008 Run
T-Mill
 Endurance 2.0 mi 19:52 9:56
4/2/2008 Run
T-Mill
 Tempo 2.0 mi 19:52 9:56
7/3/2010 Bike
Pepperwood Tri
 Race 6.0 mi 19:55 3:20
4/11/2008 Run
T-Mill
 Interval 2.0 mi 19:56 9:58
3/27/2009 Run
T-Mill
 Recovery Run 2.0 mi 19:59 10:00
1/31/2007 Weights       20:00  
3/7/2008 Bike   Easy 5.8 mi 20:00 3:27
3/19/2008 Bike   Easy   20:00  
5/29/2008 Bike   Indoor 6.9 mi 20:00 2:53
11/14/2008 Bike   Indoor 7.5 mi 20:00 2:40
1/21/2009 Weights       20:00  
2/10/2009 Weights       20:00  
2/25/2009 Weights       20:00  
3/27/2009 Weights       20:00  
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