| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 5/3/2013 |
Bike |
|
Easy |
4.9 mi |
20:00 |
4:08 |
 |
| 12/3/2014 |
Bike |
|
Easy |
|
20:00 |
|
|
| 3/16/2015 |
Bike |
spin |
Interval |
14.4 mi |
40:00 |
2:48 |
|
| 3/20/2015 |
Bike |
spin |
Easy |
21.4 mi |
1:00:00 |
2:49 |
|
| 3/23/2015 |
Bike |
spin |
Interval |
15.4 mi |
45:00 |
2:56 |
|
| 3/27/2015 |
Bike |
spin |
Easy |
23.2 mi |
1:06:00 |
2:52 |
|
| 3/28/2015 |
Bike |
spin |
Easy |
5.3 mi |
15:00 |
2:50 |
|
| 3/30/2015 |
Bike |
spin |
Interval |
18.4 mi |
50:00 |
2:44 |
|
| 4/2/2015 |
Bike |
spin |
Easy |
26.8 mi |
1:15:00 |
2:49 |
|
| 4/9/2015 |
Bike |
spin |
Easy |
16.0 mi |
45:00 |
2:49 |
|
| 4/12/2015 |
Bike |
Woods-Huffaker |
Easy |
8.4 mi |
36:09 |
4:20 |
|
| 4/13/2015 |
Bike |
spin |
Interval |
10.7 mi |
30:00 |
2:49 |
|
| 4/16/2015 |
Bike |
spin |
Easy |
21.5 mi |
1:00:00 |
2:48 |
|
| 4/18/2015 |
Bike |
Woods-Huffaker |
Easy |
18.2 mi |
1:17:30 |
4:15 |
|
| 4/23/2015 |
Bike |
spin |
Easy |
21.7 mi |
1:00:00 |
2:47 |
|
| 4/25/2015 |
Bike |
spin |
Easy |
16.5 mi |
45:00 |
2:44 |
|
| 4/28/2015 |
Bike |
spin |
Interval |
14.4 mi |
40:00 |
2:47 |
|
| 4/30/2015 |
Bike |
spin |
Hill |
14.9 mi |
45:00 |
3:02 |
|
| 5/6/2015 |
Bike |
spin |
Easy |
10.7 mi |
30:00 |
2:49 |
|
| 5/7/2015 |
Bike |
spin |
Easy |
10.4 mi |
30:00 |
2:54 |
|
| 5/9/2015 |
Bike |
Shorter - Huffaker |
Easy |
16.5 mi |
1:05:54 |
4:00 |
|
| 5/13/2015 |
Bike |
spin |
Interval |
10.4 mi |
30:00 |
2:54 |
|
| 5/14/2015 |
Bike |
spin |
Easy |
15.3 mi |
45:00 |
2:58 |
|
| 5/24/2015 |
Bike |
Woods-Huffaker |
Easy |
16.7 mi |
1:07:53 |
4:05 |
|
| 5/29/2015 |
Bike |
spin |
Interval |
15.1 mi |
45:00 |
2:59 |
|
| 6/8/2015 |
Bike |
Tributary Retro Tri |
Race |
6.0 mi |
20:00 |
3:20 |
|
| 3/16/2015 |
Swim |
pool |
Free Style |
1000.0 m |
25:00 |
40:15 |
|
| 3/23/2015 |
Swim |
pool |
Free Style |
1200.0 m |
29:00 |
38:54 |
|
| 3/27/2015 |
Swim |
pool |
Free Style |
1000.0 m |
23:00 |
37:01 |
|
| 4/3/2015 |
Swim |
pool |
Free Style |
1200.0 m |
29:00 |
38:54 |
|
| 4/4/2015 |
Swim |
pool |
Free Style |
1400.0 m |
33:00 |
37:57 |
|
| 4/16/2015 |
Swim |
pool |
Free Style |
1400.0 m |
30:00 |
34:30 |
|
| 4/22/2015 |
Swim |
pool |
Free Style |
1000.0 m |
21:00 |
33:48 |
|
| 4/25/2015 |
Swim |
pool |
Free Style |
1200.0 m |
24:00 |
32:12 |
|
| 4/28/2015 |
Swim |
pool |
Free Style |
1200.0 m |
23:00 |
30:51 |
|
| 4/30/2015 |
Swim |
pool |
Free Style |
1600.0 m |
33:00 |
33:12 |
|
| 5/8/2015 |
Swim |
pool |
Free Style |
1400.0 m |
28:00 |
32:12 |
|
| 5/12/2015 |
Swim |
pool |
Free Style |
1000.0 m |
19:00 |
30:35 |
|
| 5/14/2015 |
Swim |
pool |
Free Style |
1400.0 m |
28:00 |
32:12 |
|
| 5/20/2015 |
Swim |
pool |
Free Style |
1600.0 m |
33:00 |
33:12 |
|
| 5/22/2015 |
Swim |
pool |
Free Style |
1200.0 m |
22:30 |
30:11 |
|
| 6/2/2015 |
Swim |
pool |
Free Style |
1000.0 m |
18:00 |
28:59 |
|
| 6/8/2015 |
Swim |
Tributary Retro Tri |
Free Style |
250.0 yd |
4:20 |
30:31 |
|
| 2/24/2013 |
Run |
Steps for Fonda |
Race |
5.0 km |
27:10 |
8:45 |
|
| 3/29/2013 |
Run |
Moonlight Flight |
Race |
5.0 km |
28:02 |
9:02 |
|
| 4/20/2013 |
Run |
rock creek park |
Easy |
4.4 mi |
41:51 |
9:31 |
|
| 4/21/2013 |
Run |
track |
Easy |
5.0 mi |
47:42 |
9:33 |
|
| 4/22/2013 |
Run |
treadmill |
Easy |
3.0 mi |
28:33 |
9:31 |
|
| 4/24/2013 |
Run |
treadmill |
Easy |
0.5 mi |
5:30 |
11:00 |
|
| 4/24/2013 |
Run |
treadmill |
Tempo |
5.0 mi |
44:03 |
8:49 |
|
| 4/24/2013 |
Run |
treadmill |
Easy |
0.5 mi |
5:30 |
11:00 |
|
| 4/26/2013 |
Run |
treadmill |
Easy |
3.5 mi |
34:00 |
9:43 |
|
| 4/27/2013 |
Run |
rock creek park |
Long |
9.9 mi |
1:39:59 |
10:06 |
|
| 4/28/2013 |
Run |
treadmill |
Easy |
5.0 mi |
47:42 |
9:33 |
|
| 4/30/2013 |
Run |
treadmill |
Fartlek |
5.0 mi |
46:26 |
9:18 |
|
| 5/1/2013 |
Run |
treadmill |
Easy |
4.1 mi |
40:00 |
9:44 |
|
| 5/2/2013 |
Run |
Veteran's Park |
Easy |
2.6 mi |
24:14 |
9:31 |
|
| 5/4/2013 |
Run |
Cinco de RunO |
Race |
10.0 km |
55:26 |
8:56 |
|
| 5/6/2013 |
Run |
rock creek park |
Easy |
4.5 mi |
42:56 |
9:33 |
|
| 5/7/2013 |
Run |
treadmill |
Easy |
6.1 mi |
1:00:00 |
9:53 |
|
| 5/8/2013 |
Run |
track |
Tempo |
3.0 mi |
23:54 |
7:58 |
|
| 5/9/2013 |
Run |
treadmill |
Easy |
4.7 mi |
45:00 |
9:33 |
|
| 5/11/2013 |
Run |
harvest baptist loop |
Long |
11.9 mi |
2:00:28 |
10:10 |
|
| 5/12/2013 |
Run |
rock creek park |
Easy |
4.4 mi |
41:53 |
9:32 |
|
| 5/14/2013 |
Run |
treadmill |
Tempo |
6.0 mi |
52:41 |
8:47 |
|
| 5/14/2013 |
Run |
treadmill |
Easy |
0.5 mi |
5:23 |
10:46 |
|
| 5/15/2013 |
Run |
treadmill |
Easy |
5.0 mi |
49:21 |
9:53 |
|
| 5/17/2013 |
Run |
treadmill |
Easy |
6.1 mi |
1:00:00 |
9:54 |
|
| 5/18/2013 |
Run |
treadmill |
Long |
12.1 mi |
2:00:00 |
9:58 |
|
| 5/19/2013 |
Run |
veterans park loop |
Easy |
6.3 mi |
1:02:27 |
9:58 |
|
| 5/22/2013 |
Run |
track |
Fartlek |
3.0 mi |
26:10 |
8:44 |
|
| 5/23/2013 |
Run |
treadmill |
Easy |
6.3 mi |
1:00:00 |
9:31 |
|
| 5/24/2013 |
Run |
rock creek park |
Easy |
4.4 mi |
42:20 |
9:38 |
|
| 5/25/2013 |
Run |
Burt's Creek loop |
Long |
9.0 mi |
1:28:32 |
9:49 |
|
| 5/27/2013 |
Run |
rock creek park |
Tempo |
3.3 mi |
27:01 |
8:12 |
|
| 5/29/2013 |
Run |
treadmill |
Easy |
6.4 mi |
1:00:00 |
9:26 |
|
| 5/30/2013 |
Run |
treadmill |
Easy |
6.1 mi |
1:00:00 |
9:48 |
|
| 5/31/2013 |
Run |
Veteran's Park |
Easy |
3.5 mi |
33:30 |
9:35 |
|
| 6/1/2013 |
Run |
rock creek park |
Easy |
6.6 mi |
1:05:10 |
9:53 |
|
| 6/3/2013 |
Run |
treadmill |
Easy |
4.6 mi |
45:00 |
9:42 |
|
| 6/5/2013 |
Run |
treadmill |
Easy |
3.0 mi |
30:00 |
9:55 |
|
| 6/7/2013 |
Run |
track |
Easy |
2.0 mi |
18:24 |
9:12 |
|
| 6/8/2013 |
Run |
Bootlegger Half Marathon |
Race |
13.1 mi |
2:10:40 |
9:59 |
|
| 6/12/2013 |
Run |
track |
Easy |
4.0 mi |
38:55 |
9:44 |
|
| 6/13/2013 |
Run |
around town |
Easy |
3.3 mi |
36:14 |
10:55 |
|
| 6/14/2013 |
Run |
around town |
Easy |
4.3 mi |
45:30 |
10:35 |
|
| 6/15/2013 |
Run |
Burt's Creek loop |
Long |
9.0 mi |
1:34:50 |
10:31 |
|
| 6/17/2013 |
Run |
treadmill |
Easy |
5.0 mi |
52:48 |
10:34 |
|
| 6/18/2013 |
Run |
around town |
Easy |
4.3 mi |
46:31 |
10:50 |
|
| 6/19/2013 |
Run |
treadmill |
Interval |
5.0 mi |
48:20 |
9:40 |
|
| 6/20/2013 |
Run |
around town |
Easy |
4.7 mi |
48:01 |
10:20 |
|
| 6/22/2013 |
Run |
around town |
Long |
9.9 mi |
1:42:35 |
10:23 |
|
| 6/23/2013 |
Run |
rock creek park |
Fartlek |
4.4 mi |
41:56 |
9:32 |
|
| 6/25/2013 |
Run |
around town |
Easy |
3.9 mi |
42:32 |
10:55 |
|
| 6/26/2013 |
Run |
treadmill |
Tempo |
7.0 mi |
1:07:12 |
9:36 |
|
| 6/28/2013 |
Run |
track |
Easy |
4.0 mi |
39:06 |
9:47 |
|
| 6/29/2013 |
Run |
rock creek park |
Easy |
6.6 mi |
1:08:46 |
10:26 |
|
| 6/30/2013 |
Run |
hwy 9 out and back |
Long |
12.3 mi |
2:07:29 |
10:22 |
|
| 7/3/2013 |
Run |
around town |
Easy |
4.6 mi |
47:37 |
10:27 |
|
| 7/4/2013 |
Run |
track |
Easy |
5.0 mi |
50:19 |
10:04 |
|
|