| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 11/3/2012 |
Run |
|
Race |
26.2 mi |
3:09:51 |
7:15 |
 |
| 3/31/2013 |
Run |
|
Long |
13.6 mi |
1:43:00 |
7:34 |
|
| 4/1/2013 |
Run |
|
Tempo |
5.5 mi |
33:45 |
6:11 |
|
| 4/2/2013 |
Run |
|
Vo2max |
8.0 mi |
1:30:00 |
11:15 |
|
| 4/2/2013 |
Run |
|
Easy |
4.6 mi |
33:00 |
7:10 |
|
| 4/3/2013 |
Swim |
|
Free Style |
1500.0 yd |
29:10 |
34:14 |
|
| 4/4/2013 |
Swim |
|
Free Style |
1500.0 yd |
30:00 |
35:13 |
|
| 4/4/2013 |
Run |
|
Vo2max |
7.6 mi |
1:30:00 |
11:49 |
|
| 4/5/2013 |
Run |
|
Easy |
3.8 mi |
29:00 |
7:40 |
|
| 4/6/2013 |
Run |
|
Easy |
1.5 mi |
12:00 |
8:00 |
|
| 4/8/2013 |
Run |
|
Easy |
6.5 mi |
50:25 |
7:47 |
|
| 4/8/2013 |
Swim |
|
Free Style |
2500.0 yd |
45:00 |
31:41 |
|
| 4/9/2013 |
Run |
|
Base |
5.4 mi |
39:10 |
7:20 |
|
| 4/9/2013 |
Run |
|
Vo2max |
8.5 mi |
1:30:00 |
10:36 |
|
| 4/10/2013 |
Run |
|
Base |
5.8 mi |
44:40 |
7:43 |
|
| 4/11/2013 |
Run |
|
Base |
4.7 mi |
31:12 |
6:36 |
|
| 4/11/2013 |
Run |
|
Easy |
7.5 mi |
1:03:00 |
8:24 |
|
| 4/12/2013 |
Swim |
|
Free Style |
2000.0 yd |
38:30 |
33:53 |
|
| 4/13/2013 |
Run |
|
Long |
11.8 mi |
1:36:00 |
8:08 |
|
| 4/14/2013 |
EMS |
|
Default |
|
1:00:00 |
|
|
| 4/15/2013 |
Run |
|
Easy |
5.5 mi |
48:30 |
8:50 |
|
| 4/16/2013 |
Run |
|
Vo2max |
8.3 mi |
1:30:00 |
10:55 |
|
| 4/17/2013 |
Run |
|
Base |
4.1 mi |
31:00 |
7:34 |
|
| 4/18/2013 |
Run |
|
Vo2max |
8.0 mi |
1:30:00 |
11:15 |
|
| 4/18/2013 |
Run |
|
Easy |
6.0 mi |
48:00 |
8:00 |
|
| 4/19/2013 |
Swim |
|
Free Style |
2000.0 yd |
36:00 |
31:41 |
|
| 4/22/2013 |
Run |
|
Easy |
2.8 mi |
19:30 |
7:06 |
|
| 4/23/2013 |
Swim |
|
Free Style |
2000.0 yd |
45:00 |
39:37 |
|
| 4/24/2013 |
Run |
|
Easy |
5.5 mi |
40:25 |
7:21 |
|
| 4/24/2013 |
Swim |
|
Free Style |
3000.0 yd |
|
|
|
| 4/25/2013 |
Swim |
|
Free Style |
1000.0 yd |
7:20 |
12:55 |
|
| 4/26/2013 |
Run |
|
Easy |
3.8 mi |
30:24 |
8:02 |
|
| 4/27/2013 |
Run |
|
Easy |
2.8 mi |
23:00 |
8:10 |
|
| 4/27/2013 |
Run |
|
Long |
10.5 mi |
1:23:00 |
7:55 |
|
| 4/29/2013 |
Run |
|
Easy |
5.2 mi |
45:00 |
8:43 |
|
| 4/30/2013 |
Run |
|
Base |
5.2 mi |
37:40 |
7:18 |
|
| 4/30/2013 |
Swim |
|
Free Style |
1750.0 yd |
32:00 |
32:11 |
|
| 5/1/2013 |
Run |
|
Easy |
4.8 mi |
39:00 |
8:13 |
|
| 5/2/2013 |
Run |
|
Base |
4.4 mi |
33:00 |
7:30 |
|
| 5/2/2013 |
Core |
|
Default |
|
35:00 |
|
|
| 5/5/2013 |
Run |
|
Long |
22.5 mi |
2:57:30 |
7:54 |
|
| 5/6/2013 |
Run |
|
Base |
5.4 mi |
45:00 |
8:22 |
|
| 5/7/2013 |
Run |
|
Hill |
11.0 mi |
1:40:00 |
9:06 |
|
| 5/7/2013 |
Run |
|
Easy |
4.6 mi |
37:00 |
8:05 |
|
| 5/8/2013 |
EMS |
|
Default |
|
1:00:00 |
|
|
| 5/8/2013 |
Core |
|
Default |
|
45:00 |
|
|
| 5/9/2013 |
Run |
|
Easy |
5.5 mi |
41:49 |
7:38 |
|
| 5/10/2013 |
Run |
|
Easy |
5.0 mi |
45:00 |
9:00 |
|
| 5/10/2013 |
Core |
|
Default |
|
45:00 |
|
|
| 5/13/2013 |
Core |
|
Default |
|
50:00 |
|
|
| 5/13/2013 |
Run |
|
Easy |
6.9 mi |
54:08 |
7:49 |
|
| 5/13/2013 |
EMS |
|
Default |
|
1:00:00 |
|
|
| 5/14/2013 |
Run |
|
Hill |
13.0 mi |
2:00:00 |
9:14 |
|
| 5/16/2013 |
Run |
|
Progressive Run |
4.2 mi |
29:50 |
7:12 |
|
| 5/17/2013 |
EMS |
|
Default |
|
1:00:00 |
|
|
| 5/17/2013 |
Run |
|
Easy |
6.2 mi |
49:30 |
8:00 |
|
| 5/21/2013 |
Run |
|
Hill |
14.5 mi |
2:10:00 |
8:58 |
|
| 5/21/2013 |
Run |
|
Easy |
5.3 mi |
43:00 |
8:10 |
|
| 5/22/2013 |
Run |
|
Easy |
5.3 mi |
42:12 |
7:56 |
|
| 5/22/2013 |
Run |
|
Easy |
3.5 mi |
27:16 |
7:44 |
|
| 5/22/2013 |
EMS |
|
Default |
|
1:00:00 |
|
|
| 5/23/2013 |
Run |
|
Hill |
11.3 mi |
1:45:00 |
9:18 |
|
| 5/28/2013 |
Run |
|
Hill |
11.8 mi |
1:45:00 |
8:57 |
|
| 5/28/2013 |
EMS |
|
Default |
|
1:00:00 |
|
|
| 5/29/2013 |
EMS |
|
Default |
|
1:00:00 |
|
|
| 5/30/2013 |
EMS |
|
Default |
|
1:00:00 |
|
|
| 6/3/2013 |
EMS |
|
Default |
|
1:00:00 |
|
|
| 6/5/2013 |
Bike |
|
Easy |
21.4 mi |
1:12:00 |
3:23 |
|
| 6/7/2013 |
Bike |
|
Easy |
12.0 mi |
|
|
|
| 6/9/2013 |
Run |
|
Base |
6.6 mi |
|
|
|
| 6/14/2013 |
Run |
|
Easy |
3.0 mi |
30:00 |
10:00 |
|
| 6/17/2013 |
Swim |
|
Free Style |
1000.0 yd |
|
|
|
| 6/18/2013 |
Bike |
|
Easy |
5.0 mi |
|
|
|
| 6/19/2013 |
Swim |
|
Free Style |
2500.0 yd |
50:00 |
35:13 |
|
| 6/19/2013 |
Run |
|
Easy |
2.8 mi |
21:27 |
7:37 |
|
| 6/20/2013 |
Run |
|
Base |
4.7 mi |
34:55 |
7:23 |
|
| 6/23/2013 |
Run |
|
Base |
5.6 mi |
38:44 |
6:59 |
|
| 6/26/2013 |
Swim |
|
Free Style |
2500.0 yd |
55:00 |
38:44 |
|
| 7/1/2013 |
Weights |
|
|
|
30:00 |
|
|
| 7/3/2013 |
Swim |
|
Free Style |
3000.0 yd |
55:31 |
32:35 |
|
| 7/4/2013 |
Run |
|
Progressive Run |
5.1 mi |
33:11 |
6:29 |
|
| 7/5/2013 |
Run |
|
Easy |
2.6 mi |
19:15 |
7:30 |
|
| 7/5/2013 |
Weights |
|
|
|
25:00 |
|
|
| 7/6/2013 |
Run |
|
Easy |
7.3 mi |
1:05:00 |
8:53 |
|
| 7/7/2013 |
Weights |
|
|
|
25:00 |
|
|
| 7/11/2013 |
Run |
|
Base |
4.8 mi |
35:47 |
7:32 |
|
| 7/11/2013 |
Run |
|
Threshold |
8.0 mi |
1:03:28 |
7:56 |
|
| 7/14/2013 |
Weights |
|
|
|
20:00 |
|
|
| 7/22/2013 |
Swim |
|
Free Style |
3000.0 yd |
52:45 |
30:57 |
|
| 7/24/2013 |
Swim |
|
Free Style |
2550.0 yd |
55:00 |
37:58 |
|
| 7/29/2013 |
Weights |
|
|
|
25:00 |
|
|
| 7/30/2013 |
Core |
|
Basic Core |
|
35:00 |
|
|
| 8/3/2013 |
Run |
|
Race |
28.0 mi |
3:47:43 |
8:08 |
|
| 8/6/2013 |
Core |
|
Basic Core |
|
20:00 |
|
|
| 8/10/2013 |
EMS |
|
Default |
|
1:00:00 |
|
|
| 8/16/2013 |
Core |
|
Hip Routine |
|
25:00 |
|
|
| 8/18/2013 |
Bike |
|
Default |
13.1 mi |
1:00:00 |
4:35 |
|
| 8/20/2013 |
Run |
|
Vo2max |
7.9 mi |
1:15:00 |
9:34 |
|
| 8/20/2013 |
Run |
|
Easy |
4.0 mi |
38:13 |
9:34 |
|
| 8/20/2013 |
Core |
|
Gen Strength Bod |
|
40:00 |
|
|
|