Workouts

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Date Activity Course Type ▲ Distance Duration Pace   3/26/2011 Bike   Easy   2:00:00   3/28/2011 Bike Capen Park Easy 20.0 mi 1:30:00 4:30 5/26/2011 Bike Big Tree Easy 24.0 mi     5/30/2011 Bike Easley/Sapp Easy 28.2 mi 2:00:00 4:16 6/7/2011 Bike Discovery Easy 20.7 mi 1:15:00 3:38 6/8/2011 Bike Discovery Easy 24.0 mi 1:21:00 3:23 6/9/2011 Bike ROCKBRIDGE Easy 9.7 mi 1:21:00 8:22 6/23/2011 Bike   Easy 27.2 mi 1:38:11 3:37 6/26/2011 Bike   Easy 33.9 mi 2:23:26 4:14 7/10/2011 Bike Capen,Old 63,Discovery,rtZ Easy 35.3 mi 2:28:02 4:12 7/14/2011 Bike Rhetts Run Easy 11.6 mi 1:31:59 7:56 9/10/2011 Bike Roots N Blues course Easy 13.1 mi 1:20:11 6:08 9/15/2011 Bike ROCKBRIDGE Easy 10.1 mi 1:15:19 7:28 9/19/2011 Bike Capen Park Easy 15.3 mi     9/21/2011 Bike Capen Park Easy 7.2 mi     1/2/2011 Bike   Hill 7.0 mi     3/30/2011 Bike Old Presidents Hill Hill 10.0 mi     4/9/2011 Bike 3 Creeks Hill 15.2 mi 3:00:00 11:51 4/11/2011 Bike Big Tree Hill 21.0 mi     4/13/2011 Bike   Hill 17.0 mi     4/17/2011 Bike   Hill 28.0 mi 5:30:00 11:47 4/20/2011 Bike Glasgow Hill 8.5 mi     7/5/2011 Bike Capen Park Hill 6.8 mi 1:15:11 11:06 1/5/2011 Bike   Interval       1/7/2011 Bike   Interval 8.0 mi     2/19/2011 Bike Coopers Landing Interval 26.0 mi 2:00:00 4:37 3/18/2011 Bike Gravel roads Interval 25.0 mi 2:00:00 4:48 3/21/2011 Bike Paved roads and Cosmo mtb Interval 15.8 mi 1:25:40 5:27 5/11/2011 Bike Discovery Interval 23.0 mi 1:21:00 3:32 5/12/2011 Bike route Z Interval 15.2 mi 44:01 2:54 6/12/2011 Bike Rockbridge,Deer Park, Rangleine,and back Interval 24.2 mi 1:18:02 3:14 6/21/2011 Bike Discovery Interval 23.7 mi 1:24:35 3:34 6/25/2011 Bike AB Interval 33.9 mi 1:58:11 3:30 9/8/2011 Bike ROCKBRIDGE Interval 13.5 mi 2:01:02 8:58 3/1/2011 Bike Coopers Landing Long 31.0 mi 2:30:00 4:51 4/2/2011 Bike ROCKBRIDGE Long   3:00:00   4/6/2011 Bike Ashland loop Long 40.1 mi     6/3/2011 Bike Gravel roads to Jeff City Long 75.3 mi 5:58:00 4:46 7/2/2011 Bike Fayette Long 65.0 mi 4:15:39 3:56 7/4/2011 Bike cmc century Long 103.1 mi 6:23:07 3:43 7/11/2011 Bike AB-Pine Ridge Long 34.8 mi     7/16/2011 Bike pier pont - Ashland Long 26.7 mi 1:45:11 3:57 7/23/2011 Bike HC 100 Long 59.2 mi 8:22:59 8:30 7/28/2011 Bike McKenzie River Tempo 27.0 mi     9/22/2011 Bike ROCKBRIDGE Tempo 12.5 mi 1:15:00 6:00 3/5/2011 Bike innsbrook Race 18.2 mi     6/19/2011 Bike recplex Race 15.4 mi 45:00 2:56 9/29/2011 Bike ROCKBRIDGE   5.0 mi     5/1/2011 Swim   Free Style 525.0 yd     5/12/2011 Swim Hulen Free Style 600.0 yd     6/9/2011 Swim ARC Free Style 600.0 yd     6/10/2011 Swim ARC Free Style 500.0 yd     6/13/2011 Swim ARC Free Style 450.0 yd     6/15/2011 Swim ARC Free Style 500.0 yd     6/19/2011 Swim   Free Style 500.0 yd 22:12 1:18:09 6/16/2011 Swim   Mixed 400.0 yd     3/24/2011 Weights       30:00   1/4/2011 Run   Easy 5.7 mi 51:59 9:06 1/12/2011 Run   Easy 6.0 mi 1:00:00 10:00 1/14/2011 Run   Easy 4.0 mi 36:00 9:00 1/15/2011 Run   Easy 11.5 mi 1:49:00 9:31 1/16/2011 Run   Easy 8.4 mi 1:17:00 9:08 1/21/2011 Run   Easy 4.0 mi 40:00 10:00 1/24/2011 Run   Easy 3.7 mi 57:42 15:41 2/7/2011 Run   Easy 1.2 mi 16:00:00 13:20:00 3/10/2011 Run ROCKBRIDGE Easy 3.0 mi 27:58:00 9:19:20 3/14/2011 Run   Easy 4.0 mi 40:00:00 10:00:00 3/17/2011 Run   Easy 6.7 mi 1:16:21 11:21 3/21/2011 Run   Easy 14.7 mi 2:31:17 10:19 3/22/2011 Run   Easy 1.0 mi     3/23/2011 Run   Easy 3.1 mi 25:00 8:07 3/26/2011 Run   Easy 4.5 mi 40:00 8:54 3/29/2011 Run Forum Easy 6.0 mi 52:06 8:45 3/29/2011 Run   Easy 4.9 mi 45:58 9:28 4/1/2011 Run   Easy 6.1 mi 59:22 9:44 4/5/2011 Run ROCKBRIDGE Easy 19.6 mi 3:49:22 11:43 4/7/2011 Run Daisy jog Easy 2.1 mi 19:41 9:20 4/8/2011 Run Blue Springs Jog(Burr Oak Woods Trail) Easy 2.8 mi 23:23 8:22 4/11/2011 Run Kona Easy 9.9 mi 1:25:42 8:43 4/11/2011 Run Kona Easy 2.1 mi 17:45:21 8:27:19 4/14/2011 Run mkt Easy 5.0 mi 53:05 10:41 4/21/2011 Run ROCKBRIDGE Easy 5.5 mi 1:00:16 10:53 4/29/2011 Run Road Easy 6.0 mi     5/3/2011 Run Road Easy 4.5 mi 39:55 8:57 5/5/2011 Run Berryman Easy 9.7 mi 1:58:21 12:10 5/10/2011 Run Hulen Hills C route Easy 5.7 mi 50:36 8:53 5/24/2011 Run Forum Easy 2.0 mi 20:05 10:03 5/29/2011 Run ROCKBRIDGE Easy 7.8 mi 1:48:22 13:55 6/5/2011 Run ROCKBRIDGE Easy 6.7 mi 1:11:55 10:46 6/12/2011 Run ROCKBRIDGE Easy 6.2 mi 1:14:42 12:00 6/15/2011 Run to the trail and back Easy 2.0 mi     6/16/2011 Run   Easy 4.4 mi 33:20:39 7:34:42 6/26/2011 Run ROCKBRIDGE Easy 6.8 mi 1:13:40 10:47 6/28/2011 Run   Easy 2.0 mi 17:30 8:45 6/30/2011 Run   Easy 2.9 mi 27:49 9:44 7/3/2011 Run ROCKBRIDGE Easy 7.3 mi 1:16:11 10:30 7/9/2011 Run Scott to Bridge Easy 4.1 mi 35:31 8:42 7/10/2011 Run ROCKBRIDGE Easy 4.9 mi 55:39 11:23 7/12/2011 Run forum-Country Woods and back Easy 2.1 mi 17:49:13 8:29:10 8/2/2011 Run diva Easy 5.5 mi 50:11:02 9:07:28