Workouts


Summary
wait
Date Activity Course Type Distance Duration Pace ▲  
7/2/2009 Run
Random Route
Easy 3.0 mi    
7/4/2009 Run
Random Route
Easy 3.1 mi    
7/18/2009 Run
Random Route
Easy 3.8 mi    
7/21/2009 Run
Random Route
Easy 2.3 mi    
8/29/2009 Bike
Trail
Easy 8.0 mi    
10/25/2009 Run
Trail
Easy 6.5 mi    
10/25/2009 Run
Trail
Easy 3.3 mi    
12/12/2009 Run
Random Route
Easy 5.0 mi    
2/16/2010 Run
Random Route
Easy 0.8 mi    
3/21/2010 Run
Random Route
Easy 1.0 mi    
5/5/2013 Run
Trail
Easy 2.7 mi    
12/10/2015 Run
In town 6 miles
Easy 6.6 mi    
5/15/2017 Swim   Free Style 900.0 m    
6/19/2017 Swim   Free Style 750.0 m    
6/23/2017 Swim   Free Style 850.0 mi    
6/28/2017 Swim   Free Style 1000.0 m    
6/30/2017 Swim   Free Style 1100.0 m    
7/7/2017 Swim   Free Style 1200.0 m    
7/14/2017 Swim   Free Style 1000.0 m    
7/19/2017 Swim   Free Style 750.0 mi    
7/26/2017 Swim   Free Style 1000.0 m    
6/12/2017 Bike
Waynesboro
Race 11.8 mi 44:33 3:47
5/27/2017 Bike
Waynesboro
Tempo 13.4 mi 55:00 4:07
6/1/2017 Bike
home to work
Tempo 12.7 mi 53:58 4:16
5/22/2017 Bike
Waynesboro
Tempo 13.0 mi 59:52 4:37
5/19/2017 Bike
home to work
Tempo 12.8 mi 59:55 4:40
10/6/2009 Run
Random Route
Interval 810.0 m 2:40 5:18
1/26/2012 Elliptical   Default 5.3 mi 30:00 5:43
7/23/2015 Run
CASHS track
Interval 2.0 mi 12:04 6:02
5/13/2008 Run
Random Route
Interval 2000.0 m 7:49 6:18
7/3/2008 Run
Random Route
Interval 1.3 mi 8:26 6:24
7/23/2009 Run
Random Route
Interval 3800.0 m 16:00 6:47
7/28/2009 Run
YMCA 2 mile bootcamp test
Race 1.9 mi 12:37 6:47
11/6/2014 Run
CASHS track
Race 1.0 mi 6:52 6:52
4/6/2012 Run
CASHS track
PCR 3.1 mi 21:27 6:54
9/27/2013 Run
CASHS track
Race 3.1 mi 21:32 6:57
6/5/2010 Run
Random Route
Race 3.1 mi 21:33 6:58
9/11/2008 Run
YMCA 2 mile bootcamp test
Race 1.9 mi 12:56 6:58
8/5/2008 Run
YMCA 2 mile bootcamp test
Race 1.9 mi 13:00 7:00
4/9/2009 Run
YMCA 2 mile bootcamp test
Tempo 1.9 mi 13:06 7:03
7/4/2015 Run
Random
Race 3.1 mi 21:52 7:04
7/25/2015 Run
random race
Race 3.1 mi 21:52 7:04
5/27/2008 Run
YMCA 1 mile
Race 1.9 mi 13:08 7:04
10/22/2008 Run
YMCA 2 mile bootcamp test
Race 1.9 mi 13:13 7:07
8/22/2015 Run
random race
Race 3.1 mi 22:02 7:07
8/14/2010 Run
Random Route
Race 5.0 mi 35:36 7:08
7/4/2009 Run
Random Route
Race 3.1 mi 22:09 7:09
8/9/2014 Run
Ausherman 5 miler
Race 5.0 mi 35:49 7:10
7/22/2008 Run
Random Route
Interval 2.8 mi 19:43 7:11
12/11/2008 Run
YMCA 2 mile bootcamp test
Race 1.9 mi 13:22 7:12
11/22/2012 Run
Random Route
Race 3.1 mi 22:18 7:12
9/19/2015 Run
Shippensburg railtrail
Race 3.1 mi 22:26 7:15
6/5/2015 Run
Random intown
Race 3.1 mi 22:31 7:16
8/8/2015 Run
Ausherman 5 miler
Race 5.0 mi 36:30 7:18
11/14/2010 Run
Random Route
Race 9.2 mi 1:06:57 7:19
6/6/2015 Run
Norlo Park
Race 2.8 mi 20:39 7:23
4/8/2008 Run
YMCA 1 mile
Race 1.9 mi 13:44 7:24
8/8/2009 Run
Random Route
Race 5.0 mi 36:57 7:24
9/15/2009 Run
Random Route
Tempo 2.7 mi 20:00 7:25
7/8/2008 Run
Random Route
Interval 2.3 mi 16:43 7:26
5/31/2008 Run
Random Route
Race 3.1 mi 23:02 7:26
9/3/2013 Run
CASHS track
Interval 8.2 mi 1:01:09 7:28
7/14/2010 Bike
Random Route
Easy 13.6 mi 1:41:30 7:28
11/8/2014 Run
Random
Race 2.0 mi 14:55 7:28
10/2/2011 Run   Race 13.1 mi 1:37:45 7:28
9/5/2009 Bike
Random Route
Easy 6.0 mi 45:00 7:30
4/30/2011 Run
Random Route
Interval 2.0 mi 15:00 7:30
12/7/2013 Run
Random
Race 6.2 mi 46:32 7:31
6/2/2017 Run
Random Chbg
Race 3.1 mi 23:17 7:31
6/27/2010 Run
Random Route
Race 6.2 mi 46:40 7:32
10/22/2011 Run
race
Race 6.2 mi 46:44 7:33
9/17/2013 Run
CASHS track
Out & Back 4.7 mi 35:03 7:33
11/8/2009 Run
Random Route
Race 6.7 mi 50:55 7:36
3/16/2013 Run
Random Route
Tempo 3.1 mi 23:35 7:37
3/28/2012 Run
CASHS track
Out & Back 4.6 mi 35:27 7:40
11/1/2014 Run
random race
Race 3.1 mi 23:46 7:40
9/30/2017 Run
YMCA 5k
Race 3.1 mi 23:48 7:41
3/10/2012 Run
Chbg Half marathon course
Race 13.1 mi 1:40:51 7:42
7/4/2011 Bike
Random Route
Easy 14.3 mi 1:50:00 7:44
6/25/2011 Run
Random Route
Race 6.2 mi 47:54 7:44
3/21/2010 Run
Random Route
Race 13.1 mi 1:41:28 7:45
9/13/2013 Run
CASHS track
Out & Back 6.1 mi 47:08 7:46
9/20/2013 Run
Out and Back (Rt 11 north)
Out & Back 12.3 mi 1:35:36 7:46
9/5/2013 Run
CASHS track
PCR 9.2 mi 1:11:15 7:47
8/9/2008 Run
Random Route
Race 5.0 mi 38:58 7:48
8/29/2013 Run
CASHS track
Interval 7.5 mi 58:46 7:48
10/18/2015 Run
RW Half Bethlehem
Race 13.1 mi 1:42:26 7:50
3/21/2012 Run
CASHS track
Tempo 6.0 mi 47:08 7:53
1/21/2010 Run
Random Route
Tempo 3.0 mi 23:39 7:53
8/30/2013 Run
CASHS track
PCR 9.2 mi 1:12:35 7:54
10/23/2008 Run
YMCA 2 mile bootcamp test
Tempo 1.9 mi 14:45 7:56
4/9/2015 Run
CASHS track
Interval 6.3 mi 49:52 7:57
8/7/2008 Run
Random Route
Tempo 2.6 mi 20:32 7:58
9/14/2013 Run
Shippensburg railtrail
Out & Back 13.6 mi 1:48:07 7:58
5/8/2008 Run
K-mart loop
Easy 3.2 mi 25:30 7:59
7/9/2015 Run
CASHS track
Interval 6.3 mi 50:32 7:59
10/13/2008 Run
Random Route
Tempo 2.3 mi 18:00 8:00
12/11/2015 Run
south side & railtrail to northend
Tempo 8.1 mi 1:04:54 8:02
3/3/2016 Run
CASHS track/parking lot
Interval 6.7 mi 54:06 8:02
6/26/2014 Run
CASHS track
Interval 6.2 mi 50:09 8:03