| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 2/19/2008 |
Weights |
|
|
|
|
|
 |
| 1/5/2009 |
Weights |
|
|
|
|
|
|
| 1/6/2009 |
Weights |
|
|
|
|
|
|
| 1/13/2009 |
Weights |
|
|
|
|
|
|
| 1/29/2009 |
Run |
work route west 5 miles |
Interval |
|
55:14 |
|
|
| 2/9/2009 |
Weights |
|
|
|
|
|
|
| 2/11/2009 |
Weights |
|
|
|
|
|
|
| 2/16/2009 |
Weights |
|
|
|
|
|
|
| 2/23/2009 |
Weights |
|
|
|
|
|
|
| 11/5/2007 |
Run |
Random Route |
Easy |
2.5 mi |
|
|
|
| 12/31/2008 |
Run |
Random Route |
Easy |
6.5 mi |
|
|
|
| 1/29/2009 |
Run |
work route west 5 miles |
Interval |
5.1 mi |
|
|
|
| 8/17/2009 |
Run |
work route west 5 miles |
Easy |
5.1 mi |
|
|
|
| 7/4/2008 |
Bike |
Random Route |
Hill |
15.0 mi |
2:15 |
0:09 |
|
| 8/27/2009 |
Bike |
Random Route |
Tempo |
20.0 mi |
51:00 |
2:33 |
|
| 9/7/2010 |
Bike |
Random Route |
Tempo |
21.0 mi |
55:00 |
2:38 |
|
| 11/27/2007 |
Bike |
Random Route |
Tempo |
20.0 mi |
55:00 |
2:45 |
|
| 4/21/2008 |
Bike |
Random Route |
Tempo |
20.0 mi |
55:00 |
2:45 |
|
| 5/6/2008 |
Bike |
Random Route |
Tempo |
18.0 mi |
50:00 |
2:47 |
|
| 8/2/2012 |
Bike |
Random Route |
Tempo |
19.0 mi |
55:00 |
2:54 |
|
| 4/21/2010 |
Bike |
Random Route |
Tempo |
18.8 mi |
55:00 |
2:56 |
|
| 5/10/2010 |
Bike |
Random Route |
Tempo |
17.5 mi |
52:00 |
2:59 |
|
| 4/14/2008 |
Bike |
Random Route |
Easy |
20.0 mi |
1:00:00 |
3:00 |
|
| 4/15/2008 |
Bike |
Random Route |
Easy |
20.0 mi |
1:00:00 |
3:00 |
|
| 4/23/2008 |
Bike |
Random Route |
Tempo |
20.0 mi |
1:00:00 |
3:00 |
|
| 4/24/2008 |
Bike |
Random Route |
Tempo |
20.0 mi |
1:00:00 |
3:00 |
|
| 5/9/2008 |
Bike |
Random Route |
Easy |
20.0 mi |
1:00:00 |
3:00 |
|
| 6/11/2008 |
Bike |
Random Route |
Tempo |
60.0 mi |
3:00:00 |
3:00 |
|
| 5/14/2009 |
Bike |
Random Route |
Easy |
20.0 mi |
1:00:00 |
3:00 |
|
| 5/19/2009 |
Bike |
Random Route |
Easy |
20.0 mi |
1:00:00 |
3:00 |
|
| 4/10/2012 |
Bike |
Random Route |
Tempo |
20.0 mi |
1:00:00 |
3:00 |
|
| 4/11/2012 |
Bike |
Random Route |
Tempo |
20.0 mi |
1:00:00 |
3:00 |
|
| 4/12/2012 |
Bike |
Random Route |
Tempo |
20.0 mi |
1:00:00 |
3:00 |
|
| 8/1/2012 |
Bike |
Random Route |
Tempo |
20.0 mi |
1:00:00 |
3:00 |
|
| 4/13/2008 |
Bike |
Random Route |
Easy |
23.0 mi |
1:10:00 |
3:03 |
|
| 3/12/2008 |
Bike |
Random Route |
Tempo |
18.0 mi |
55:00 |
3:04 |
|
| 5/3/2010 |
Bike |
Random Route |
Tempo |
19.5 mi |
1:00:00 |
3:05 |
|
| 7/19/2012 |
Bike |
Random Route |
Easy |
26.0 mi |
1:20:00 |
3:05 |
|
| 4/26/2010 |
Bike |
Random Route |
Tempo |
19.4 mi |
1:00:00 |
3:06 |
|
| 11/1/2007 |
Bike |
Random Route |
Tempo |
19.0 mi |
1:00:00 |
3:10 |
|
| 1/21/2009 |
Bike |
Random Route |
Easy |
19.0 mi |
1:00:00 |
3:10 |
|
| 9/16/2010 |
Bike |
Random Route |
Tempo |
19.0 mi |
1:00:00 |
3:10 |
|
| 1/16/2012 |
Bike |
Random Route |
Easy |
19.0 mi |
1:00:00 |
3:10 |
|
| 1/18/2012 |
Bike |
Random Route |
Easy |
19.0 mi |
1:00:00 |
3:10 |
|
| 4/23/2012 |
Bike |
Random Route |
Easy |
19.0 mi |
1:00:00 |
3:10 |
|
| 5/29/2008 |
Bike |
Random Route |
Tempo |
15.5 mi |
49:00 |
3:10 |
|
| 3/10/2008 |
Bike |
Random Route |
Tempo |
22.0 mi |
1:10:00 |
3:11 |
|
| 7/20/2012 |
Bike |
Random Route |
Easy |
25.0 mi |
1:20:00 |
3:12 |
|
| 11/25/2007 |
Bike |
Random Route |
Easy |
15.6 mi |
50:00 |
3:13 |
|
| 7/11/2010 |
Bike |
Random Route |
Easy |
47.0 mi |
2:31:00 |
3:13 |
|
| 7/22/2008 |
Bike |
Random Route |
Tempo |
17.0 mi |
55:00 |
3:15 |
|
| 5/5/2012 |
Bike |
Random Route |
Easy |
37.0 mi |
2:00:00 |
3:15 |
|
| 5/23/2008 |
Bike |
Random Route |
Tempo |
23.0 mi |
1:15:00 |
3:16 |
|
| 2/4/2009 |
Bike |
Random Route |
Easy |
18.5 mi |
1:00:30 |
3:17 |
|
| 6/3/2012 |
Bike |
Random Route |
Easy |
41.0 mi |
2:15:00 |
3:18 |
|
| 5/18/2010 |
Bike |
Random Route |
Tempo |
15.8 mi |
52:00 |
3:19 |
|
| 4/22/2012 |
Bike |
Random Route |
Easy |
41.8 mi |
2:19:15 |
3:20 |
|
| 1/3/2008 |
Bike |
Random Route |
Easy |
21.0 mi |
1:10:00 |
3:20 |
|
| 4/27/2010 |
Bike |
Random Route |
Tempo |
18.0 mi |
1:00:00 |
3:20 |
|
| 9/3/2010 |
Bike |
Random Route |
Easy |
19.5 mi |
1:05:00 |
3:20 |
|
| 4/13/2012 |
Bike |
Random Route |
Tempo |
15.0 mi |
50:00 |
3:20 |
|
| 8/4/2012 |
Bike |
Random Route |
Easy |
36.5 mi |
2:02:04 |
3:21 |
|
| 10/11/2007 |
Bike |
|
Tempo |
18.5 mi |
1:02:00 |
3:22 |
|
| 4/5/2010 |
Bike |
Random Route |
Tempo |
17.2 mi |
58:00 |
3:23 |
|
| 4/9/2012 |
Bike |
Random Route |
Easy |
17.7 mi |
1:00:00 |
3:24 |
|
| 1/31/2009 |
Bike |
Random Route |
Easy |
22.1 mi |
1:15:00 |
3:24 |
|
| 5/31/2008 |
Bike |
Random Route |
Tempo |
25.0 mi |
1:25:00 |
3:24 |
|
| 10/28/2012 |
Bike |
Random Route |
Easy |
25.0 mi |
1:25:00 |
3:24 |
|
| 11/20/2007 |
Bike |
Random Route |
Easy |
22.0 mi |
1:15:00 |
3:25 |
|
| 2/26/2008 |
Bike |
Random Route |
Tempo |
22.0 mi |
1:15:00 |
3:25 |
|
| 2/29/2008 |
Bike |
Random Route |
Tempo |
22.0 mi |
1:15:00 |
3:25 |
|
| 6/14/2012 |
Bike |
Random Route |
Easy |
22.0 mi |
1:15:00 |
3:25 |
|
| 7/27/2012 |
Bike |
Random Route |
Easy |
28.2 mi |
1:36:26 |
3:25 |
|
| 4/8/2010 |
Bike |
Random Route |
Tempo |
17.5 mi |
1:00:00 |
3:26 |
|
| 7/28/2012 |
Bike |
Random Route |
Long |
69.7 mi |
3:59:15 |
3:26 |
|
| 1/20/2012 |
Bike |
Random Route |
Tempo |
16.0 mi |
55:00 |
3:27 |
|
| 7/11/2012 |
Bike |
Random Route |
Easy |
23.1 mi |
1:19:33 |
3:27 |
|
| 10/21/2012 |
Bike |
Random Route |
Easy |
29.0 mi |
1:40:00 |
3:27 |
|
| 10/20/2012 |
Bike |
Random Route |
Easy |
23.0 mi |
1:20:00 |
3:29 |
|
| 11/19/2007 |
Bike |
Random Route |
Easy |
20.0 mi |
1:10:00 |
3:30 |
|
| 10/25/2012 |
Bike |
Random Route |
Easy |
30.0 mi |
1:45:00 |
3:30 |
|
| 6/4/2008 |
Bike |
Random Route |
Tempo |
17.0 mi |
1:00:00 |
3:32 |
|
| 4/20/2010 |
Bike |
Random Route |
Tempo |
17.0 mi |
1:00:00 |
3:32 |
|
| 9/2/2010 |
Bike |
Random Route |
Easy |
21.0 mi |
1:15:00 |
3:35 |
|
| 9/8/2008 |
Bike |
Random Route |
Easy |
14.0 mi |
50:00 |
3:35 |
|
| 1/19/2009 |
Bike |
Random Route |
Easy |
27.5 mi |
1:38:57 |
3:36 |
|
| 9/14/2010 |
Bike |
Random Route |
Easy |
18.0 mi |
1:05:00 |
3:37 |
|
| 7/22/2012 |
Bike |
Random Route |
Easy |
23.0 mi |
1:23:51 |
3:39 |
|
| 4/24/2012 |
Bike |
Random Route |
Easy |
15.0 mi |
55:00 |
3:40 |
|
| 4/4/2010 |
Bike |
Random Route |
Easy |
20.6 mi |
1:16:00 |
3:42 |
|
| 3/25/2008 |
Bike |
Random Route |
Easy |
16.0 mi |
1:00:00 |
3:45 |
|
| 4/22/2008 |
Bike |
Random Route |
Easy |
16.0 mi |
1:00:00 |
3:45 |
|
| 9/9/2008 |
Bike |
Random Route |
Easy |
16.0 mi |
1:00:00 |
3:45 |
|
| 1/29/2012 |
Bike |
Random Route |
Long |
36.4 mi |
2:18:24 |
3:49 |
|
| 6/10/2012 |
Bike |
flagstaff |
Hill |
33.6 mi |
2:21:31 |
4:13 |
|
| 1/22/2012 |
Bike |
busstop to jamestown to lee hill |
Long |
23.0 mi |
1:38:11 |
4:17 |
|
| 6/4/2008 |
Bike |
cwork commute |
Easy |
4.4 mi |
20:00 |
4:36 |
|
| 6/3/2008 |
Bike |
Random Route |
Easy |
8.5 mi |
40:00 |
4:43 |
|
| 7/31/2012 |
Bike |
Random Route |
Tempo |
22.0 mi |
1:45:00 |
4:47 |
|
| 10/30/2012 |
Bike |
Random Route |
Easy |
23.0 mi |
1:50:00 |
4:47 |
|