| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/14/2013 |
Bike |
Savageman 30 bike |
Race |
22.9 mi |
1:17:48 |
3:24 |
 |
| 9/13/2013 |
Bike |
trainer |
Easy |
5.0 mi |
15:02 |
3:01 |
|
| 9/11/2013 |
Swim |
Freedom Center |
Free Style |
1250.0 yd |
21:43 |
30:35 |
|
| 9/10/2013 |
Bike |
Prince William Forest Park |
Tempo |
18.7 mi |
57:09 |
3:04 |
|
| 9/10/2013 |
Swim |
Freedom Center |
Free Style |
1250.0 yd |
21:30 |
30:17 |
|
| 9/9/2013 |
Swim |
Freedom Center |
Free Style |
1500.0 yd |
26:31 |
31:07 |
|
| 9/7/2013 |
Bike |
Prince William Forest Park |
Long |
55.8 mi |
2:58:16 |
3:12 |
|
| 9/6/2013 |
Bike |
W&OD Trail |
Tempo |
11.6 mi |
32:48 |
2:51 |
|
| 9/2/2013 |
Bike |
Loudoun County back roads |
Long |
45.0 mi |
2:31:45 |
3:23 |
|
| 9/1/2013 |
Bike |
Prince William Forest Park |
Long |
50.0 mi |
2:40:00 |
3:12 |
|
| 8/31/2013 |
Bike |
Prince William Forest Park |
Long |
57.5 mi |
3:00:30 |
3:09 |
|
| 8/28/2013 |
Swim |
Oak Marr |
Free Style |
1000.0 yd |
16:51 |
29:40 |
|
| 8/26/2013 |
Swim |
Oak Marr |
Free Style |
1250.0 yd |
20:41 |
29:08 |
|
| 8/25/2013 |
Bike |
Skyline Drive |
Hill |
38.7 mi |
2:36:27 |
4:03 |
|
| 8/24/2013 |
Bike |
Prince William Forest Park |
Long |
62.9 mi |
3:22:40 |
3:14 |
|
| 8/23/2013 |
Swim |
Oak Marr |
Free Style |
750.0 yd |
12:23 |
29:04 |
|
| 8/21/2013 |
Swim |
Oak Marr |
Free Style |
1500.0 yd |
25:54 |
30:24 |
|
| 8/19/2013 |
Swim |
Oak Marr |
Free Style |
1300.0 yd |
22:05 |
29:54 |
|
| 8/18/2013 |
Bike |
Prince William Forest Park |
Easy |
20.0 mi |
59:52 |
3:00 |
|
| 8/17/2013 |
Bike |
Prince William Forest Park |
Long |
56.0 mi |
2:52:32 |
3:05 |
|
| 8/16/2013 |
Swim |
Oak Marr |
Free Style |
1000.0 yd |
16:39 |
29:19 |
|
| 8/14/2013 |
Swim |
Oak Marr |
Free Style |
1000.0 yd |
16:41 |
29:22 |
|
| 8/12/2013 |
Swim |
Oak Marr |
Free Style |
1000.0 yd |
16:40 |
29:21 |
|
| 8/11/2013 |
Bike |
Skyline Drive |
Hill |
38.7 mi |
2:32:04 |
3:56 |
|
| 8/10/2013 |
Bike |
Prince William Forest Park |
Long |
49.0 mi |
2:28:55 |
3:03 |
|
| 8/6/2013 |
Swim |
Oak Marr |
Free Style |
1200.0 yd |
20:25 |
29:57 |
|
| 8/5/2013 |
Bike |
Prince William Forest Park |
Tempo |
16.5 mi |
46:08 |
2:49 |
|
| 8/4/2013 |
Bike |
Skyline Drive |
Hill |
38.7 mi |
2:33:15 |
3:58 |
|
| 8/3/2013 |
Bike |
Prince William Forest Park |
Long |
48.7 mi |
2:30:49 |
3:06 |
|
| 8/2/2013 |
Swim |
Oak Marr |
Free Style |
1500.0 yd |
25:06 |
29:28 |
|
| 7/31/2013 |
Swim |
Oak Marr |
Free Style |
1500.0 yd |
25:02 |
29:23 |
|
| 7/30/2013 |
Bike |
W&OD Trail |
Tempo |
17.6 mi |
52:05 |
2:58 |
|
| 7/29/2013 |
Swim |
Oak Marr |
Free Style |
1750.0 yd |
30:02 |
30:13 |
|
| 7/27/2013 |
Bike |
Prince William Forest Park |
Easy |
47.7 mi |
2:30:00 |
3:09 |
|
| 7/25/2013 |
Swim |
Oak Marr |
Free Style |
1250.0 yd |
20:22 |
28:41 |
|
| 7/23/2013 |
Swim |
Oak Marr |
Free Style |
1500.0 yd |
24:51 |
29:10 |
|
| 7/22/2013 |
Swim |
Oak Marr |
Free Style |
1500.0 yd |
24:46 |
29:04 |
|
| 7/20/2013 |
Bike |
Prince William Forest Park |
Tempo |
16.7 mi |
55:53 |
3:22 |
|
| 7/17/2013 |
Swim |
Oak Marr |
Free Style |
1100.0 yd |
17:29 |
27:59 |
|
| 7/15/2013 |
Swim |
Oak Marr |
Free Style |
1000.0 yd |
16:26 |
28:56 |
|
| 7/14/2013 |
Bike |
Skyline Drive |
Hill |
38.7 mi |
2:37:04 |
4:04 |
|
| 7/13/2013 |
Bike |
Prince William Forest Park |
Long |
82.3 mi |
4:24:03 |
3:13 |
|
| 7/12/2013 |
Bike |
Prince William Forest Park |
Easy |
37.4 mi |
1:57:02 |
3:08 |
|
| 7/11/2013 |
Swim |
Oak Marr |
Free Style |
1200.0 yd |
19:27 |
28:32 |
|
| 7/9/2013 |
Bike |
W&OD Trail |
Tempo |
11.8 mi |
34:50 |
2:57 |
|
| 7/8/2013 |
Swim |
Oak Marr |
Free Style |
1500.0 yd |
24:36 |
28:52 |
|
| 7/7/2013 |
Bike |
Prince William Forest Park |
Easy |
33.0 mi |
1:46:33 |
3:14 |
|
| 7/6/2013 |
Bike |
Prince William Forest Park |
Easy |
61.0 mi |
3:34:35 |
3:32 |
|
| 7/5/2013 |
Swim |
Oak Marr |
Free Style |
1200.0 yd |
19:24 |
28:28 |
|
| 7/4/2013 |
Bike |
Prince William Forest Park |
Easy |
38.5 mi |
2:07:59 |
3:20 |
|
| 7/3/2013 |
Swim |
Oak Marr |
Free Style |
1500.0 yd |
23:43 |
27:50 |
|
| 7/1/2013 |
Swim |
Oak Marr |
Free Style |
1250.0 yd |
20:41 |
29:08 |
|
| 6/29/2013 |
Bike |
Prince William Forest Park |
Easy |
39.3 mi |
2:07:44 |
3:16 |
|
| 6/27/2013 |
Bike |
W&OD Trail |
Easy |
11.7 mi |
33:43 |
2:54 |
|
| 6/26/2013 |
Swim |
Oak Marr |
Free Style |
1500.0 yd |
24:27 |
28:42 |
|
| 6/24/2013 |
Swim |
Oak Marr |
Free Style |
1500.0 yd |
24:20 |
28:34 |
|
| 6/22/2013 |
Bike |
Prince William Forest Park |
Easy |
40.7 mi |
2:17:55 |
3:24 |
|
| 6/20/2013 |
Bike |
W&OD Trail |
Easy |
12.0 mi |
35:00 |
2:55 |
|
| 6/20/2013 |
Swim |
Oak Marr |
Free Style |
1000.0 yd |
16:20 |
28:45 |
|
| 6/18/2013 |
Swim |
Oak Marr |
Free Style |
1500.0 yd |
24:36 |
28:52 |
|
| 6/15/2013 |
Bike |
Prince William Forest Park |
Easy |
34.3 mi |
1:57:03 |
3:26 |
|
| 6/12/2013 |
Swim |
Oak Marr |
Free Style |
1500.0 yd |
24:14 |
28:27 |
|
| 6/10/2013 |
Swim |
Oak Marr |
Free Style |
1250.0 yd |
20:25 |
28:45 |
|
| 6/8/2013 |
Bike |
Prince William Forest Park |
Long |
46.5 mi |
2:39:26 |
3:26 |
|
| 6/5/2013 |
Swim |
Oak Marr |
Free Style |
1500.0 yd |
24:15 |
28:28 |
|
| 6/4/2013 |
Bike |
W&OD Trail |
Tempo |
14.4 mi |
44:00 |
3:04 |
|
| 6/2/2013 |
Swim |
Oak Marr |
Free Style |
1750.0 yd |
28:04 |
28:14 |
|
| 6/1/2013 |
Bike |
Prince William Forest Park |
Tempo |
27.3 mi |
1:22:53 |
3:02 |
|
| 5/26/2013 |
Swim |
Jim McDonnell open water swim |
Race |
2.0 mi |
1:06:55 |
33:28 |
|
| 5/26/2013 |
Swim |
Jim McDonnell open water swim |
Race |
1.0 mi |
33:18 |
33:18 |
|
| 5/23/2013 |
Swim |
Oak Marr |
Free Style |
1600.0 yd |
25:43 |
28:18 |
|
| 5/20/2013 |
Swim |
Oak Marr |
Free Style |
2200.0 yd |
35:48 |
28:39 |
|
| 5/17/2013 |
Swim |
Oak Marr |
Free Style |
2100.0 yd |
34:14 |
28:42 |
|
| 5/15/2013 |
Swim |
Oak Marr |
Free Style |
1750.0 yd |
28:32 |
28:42 |
|
| 5/14/2013 |
Swim |
Oak Marr |
Free Style |
1650.0 yd |
26:25 |
28:11 |
|
| 5/13/2013 |
Swim |
Oak Marr |
Free Style |
1250.0 yd |
20:24 |
28:44 |
|
| 5/11/2013 |
Bike |
Kinetic Half |
Race |
56.0 mi |
2:44:16 |
2:56 |
|
| 5/11/2013 |
Swim |
Kinetic Half |
Race |
1.2 mi |
44:30 |
37:05 |
|
| 5/9/2013 |
Swim |
Oak Marr |
Free Style |
1000.0 yd |
15:50 |
27:53 |
|
| 5/9/2013 |
Bike |
W&OD Trail |
Easy |
11.6 mi |
32:12 |
2:47 |
|
| 5/8/2013 |
Swim |
Oak Marr |
Free Style |
1250.0 yd |
19:54 |
28:02 |
|
| 5/7/2013 |
Bike |
trainer |
Easy |
10.0 mi |
31:53 |
3:12 |
|
| 5/6/2013 |
Bike |
trainer |
Tempo |
6.0 mi |
17:40 |
2:57 |
|
| 5/6/2013 |
Swim |
Oak Marr |
Free Style |
1250.0 yd |
19:56 |
28:04 |
|
| 5/4/2013 |
Bike |
W&OD Trail |
Long |
65.6 mi |
3:35:15 |
3:17 |
|
| 5/3/2013 |
Bike |
Skyline Drive |
Easy |
38.7 mi |
2:39:52 |
4:08 |
|
| 5/2/2013 |
Swim |
Oak Marr |
Free Style |
1500.0 yd |
24:25 |
28:39 |
|
| 5/1/2013 |
Bike |
Prince William Forest Park |
Tempo |
33.9 mi |
1:43:44 |
3:04 |
|
| 5/1/2013 |
Swim |
Oak Marr |
Free Style |
1500.0 yd |
24:30 |
28:45 |
|
| 4/30/2013 |
Bike |
trainer |
Easy |
10.0 mi |
31:45 |
3:11 |
|
| 4/30/2013 |
Swim |
Freedom Center |
Free Style |
1750.0 yd |
28:40 |
28:50 |
|
| 4/29/2013 |
Swim |
Freedom Center |
Free Style |
2100.0 yd |
35:20 |
29:37 |
|
| 4/27/2013 |
Bike |
Prince William Forest Park |
Long |
51.0 mi |
2:43:15 |
3:13 |
|
| 4/26/2013 |
Bike |
Prince William Forest Park |
Tempo |
27.4 mi |
1:23:11 |
3:03 |
|
| 4/26/2013 |
Swim |
Oak Marr |
Free Style |
1750.0 yd |
28:56 |
29:06 |
|
| 4/25/2013 |
Swim |
Oak Marr |
Free Style |
1750.0 yd |
29:09 |
29:19 |
|
| 4/24/2013 |
Swim |
Oak Marr |
Free Style |
1500.0 yd |
24:57 |
29:17 |
|
| 4/23/2013 |
Bike |
Prince William Forest Park |
Easy |
40.3 mi |
2:09:59 |
3:14 |
|
| 4/23/2013 |
Swim |
Oak Marr |
Free Style |
1250.0 yd |
20:49 |
29:19 |
|
| 4/22/2013 |
Bike |
Prince William Forest Park |
Easy |
40.6 mi |
2:24:41 |
3:35 |
|