| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 10/17/2009 |
Run |
Smith Mountain Lake State Park |
Cruise Intervals |
4.6 mi |
36:26 |
7:54 |
 |
| 10/20/2009 |
Bike |
Home |
Easy |
8.5 mi |
34:00 |
4:00 |
|
| 10/23/2009 |
Run |
Blue Trail |
Progression |
6.0 mi |
46:11 |
7:42 |
|
| 10/25/2009 |
Run |
Fendly Station-CCCV |
Fast Finish Run |
4.0 mi |
25:58 |
6:30 |
|
| 10/28/2009 |
Bike |
Home |
Easy |
8.0 mi |
30:00 |
3:45 |
|
| 10/30/2009 |
Run |
Green Trail |
Cruise Intervals |
3.0 mi |
24:23 |
8:08 |
|
| 10/31/2009 |
Run |
Warm up |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 10/31/2009 |
Run |
No Frills 5k |
Race |
5.1 km |
19:33 |
6:11 |
|
| 11/1/2009 |
Run |
Smith Mountain Lake State Park |
Cruise Intervals |
2.2 mi |
17:00 |
7:44 |
|
| 11/1/2009 |
Bike |
Home |
Easy |
5.8 mi |
20:03 |
3:30 |
|
| 11/2/2009 |
Bike |
Home |
Easy |
9.4 mi |
33:00 |
3:32 |
|
| 11/5/2009 |
Run |
Farm Trails |
Easy |
2.0 mi |
14:42 |
7:22 |
|
| 11/6/2009 |
Run |
Farm Trails |
Easy |
2.2 mi |
17:15 |
7:55 |
|
| 11/7/2009 |
Bike |
Home |
Easy |
5.1 mi |
18:00 |
3:32 |
|
| 11/8/2009 |
Run |
Warm up |
Easy |
0.6 mi |
4:30 |
7:30 |
|
| 11/8/2009 |
Run |
Woodlake Village 5k |
Race |
3.1 mi |
18:45 |
6:04 |
|
| 11/8/2009 |
Run |
Cool Down |
Easy |
1.2 mi |
9:00 |
7:30 |
|
| 11/9/2009 |
Bike |
Home |
Easy |
11.5 mi |
43:00 |
3:45 |
|
| 11/12/2009 |
Bike |
Home |
Easy |
11.2 mi |
42:00 |
3:45 |
|
| 11/13/2009 |
Run |
Pocahontas Misc |
Progression |
5.7 mi |
42:37 |
7:30 |
|
| 11/23/2009 |
Run |
OBX |
Easy |
2.7 mi |
19:21 |
7:15 |
|
| 11/24/2009 |
Run |
OBX |
Tempo |
3.7 mi |
26:31 |
7:10 |
|
| 11/25/2009 |
Bike |
OBX |
Easy |
20.6 mi |
1:09:21 |
3:22 |
|
| 11/26/2009 |
Run |
OBX |
Easy |
2.7 mi |
19:17 |
7:16 |
|
| 11/28/2009 |
Run |
OBX |
Tempo |
3.0 mi |
19:54 |
6:38 |
|
| 11/30/2009 |
Run |
Brandermill Misc |
Tempo |
4.3 mi |
29:55 |
6:58 |
|
| 12/4/2009 |
Run |
Woodlake Misc |
Tempo |
3.0 mi |
19:51 |
6:37 |
|
| 12/6/2009 |
Run |
Blue-Green Trail |
Cruise Intervals |
7.6 mi |
1:14:44 |
9:52 |
|
| 12/7/2009 |
Run |
Woodlake Misc |
Tempo |
3.0 mi |
19:36 |
6:33 |
|
| 12/12/2009 |
Run |
Blue Trail |
Progression |
5.9 mi |
47:00 |
8:02 |
|
| 12/15/2009 |
Bike |
Home |
Easy |
5.7 mi |
21:02 |
3:40 |
|
| 12/22/2009 |
Run |
Woodlake Misc |
Easy |
3.5 mi |
33:21 |
9:37 |
|
| 12/23/2009 |
Run |
Pocahontas Misc |
Cruise Intervals |
2.2 mi |
18:36 |
8:25 |
|
| 12/26/2009 |
Run |
Fendly Station-CCCV |
Fast Finish Run |
4.2 mi |
29:06 |
6:58 |
|
| 12/27/2009 |
Run |
Blue Trail |
Progression |
6.0 mi |
47:11 |
7:52 |
|
| 12/29/2009 |
Run |
Green Trail |
Cruise Intervals |
4.2 mi |
31:52 |
7:31 |
|
| 12/31/2009 |
Run |
Pocahontas Misc |
Cruise Intervals |
4.8 mi |
44:39 |
9:25 |
|
| 1/1/2010 |
Mountain Bike |
Blue Trail 5.81 |
Single Track |
5.8 mi |
41:03 |
7:04 |
|
| 1/1/2010 |
Run |
Pocahontas Misc |
Fast Finish Run |
2.0 mi |
13:38 |
6:49 |
|
| 1/3/2010 |
Run |
Lakeview Single Track |
Progression |
7.3 mi |
1:00:00 |
8:14 |
|
| 1/5/2010 |
Run |
Lakeview Single Track |
Cruise Intervals |
5.0 mi |
38:48 |
7:43 |
|
| 1/6/2010 |
Run |
Green Trail |
Cruise Intervals |
3.3 mi |
26:34 |
8:09 |
|
| 1/8/2010 |
Run |
CCCV |
Cruise Intervals |
2.6 mi |
18:31 |
7:03 |
|
| 1/10/2010 |
Run |
Lakeview Single Track |
Progression |
6.6 mi |
58:00 |
8:48 |
|
| 1/11/2010 |
Bike |
Home |
Easy |
8.5 mi |
30:01 |
3:34 |
|
| 1/12/2010 |
Run |
Blue Trail |
Cruise Intervals |
2.5 mi |
19:53 |
8:00 |
|
| 1/12/2010 |
Run |
Green Trail |
Cruise Intervals |
2.3 mi |
18:12 |
7:47 |
|
| 1/13/2010 |
Bike |
Home |
Easy |
11.0 mi |
40:00 |
3:39 |
|
| 1/14/2010 |
Bike |
Home |
Easy |
6.7 mi |
20:01 |
2:59 |
|
| 1/15/2010 |
Run |
Green Trail |
Fast Finish Run |
4.2 mi |
30:50 |
7:20 |
|
| 1/16/2010 |
Run |
Green Trail |
Cruise Intervals |
4.3 mi |
32:19 |
7:33 |
|
| 1/17/2010 |
Run |
Lakeview Single Track Blue |
Progression |
6.7 mi |
52:27 |
7:52 |
|
| 1/19/2010 |
Run |
Green Trail |
Cruise Intervals |
4.2 mi |
32:47 |
7:48 |
|
| 1/21/2010 |
Bike |
Home |
Easy |
8.9 mi |
30:02 |
3:24 |
|
| 1/22/2010 |
Run |
Lakeview Single Track Blue |
Progression |
6.7 mi |
50:40 |
7:36 |
|
| 1/24/2010 |
Run |
Pocahontas Misc |
Progression |
7.6 mi |
59:18 |
7:51 |
|
| 1/24/2010 |
Run |
misc |
Cruise Intervals |
0.9 mi |
8:10 |
9:05 |
|
| 1/26/2010 |
Bike |
Home |
Easy |
9.0 mi |
30:01 |
3:20 |
|
| 1/27/2010 |
Run |
Fendly Station-CCCV |
Fast Finish Run |
4.0 mi |
25:18 |
6:20 |
|
| 1/29/2010 |
Run |
Green Trail |
Cruise Intervals |
4.3 mi |
34:33 |
8:01 |
|
| 1/31/2010 |
Run |
Home |
Long |
7.8 mi |
59:55 |
7:44 |
|
| 2/2/2010 |
Run |
Brandermill Misc |
Easy |
4.6 mi |
35:35 |
7:49 |
|
| 2/5/2010 |
Run |
Pocahontas Misc |
Progression |
10.3 mi |
1:20:53 |
7:54 |
|
| 2/7/2010 |
Run |
Pocahontas Misc |
Progression |
6.7 mi |
58:37 |
8:45 |
|
| 2/10/2010 |
Bike |
Home |
Easy |
8.7 mi |
30:01 |
3:27 |
|
| 2/12/2010 |
Run |
Pocahontas Misc |
Fast Finish Run |
4.0 mi |
28:21 |
7:06 |
|
| 2/13/2010 |
Run |
Brandermill Misc |
Tempo |
4.4 mi |
29:20 |
6:45 |
|
| 2/14/2010 |
Run |
Rabbit Hunter 6 miler |
Cruise Intervals |
6.6 mi |
54:35 |
8:20 |
|
| 2/15/2010 |
Run |
Blue Trail |
Progression |
5.8 mi |
44:21 |
7:40 |
|
| 2/19/2010 |
Run |
Brandermill Misc |
Easy |
3.6 mi |
25:29 |
7:05 |
|
| 2/21/2010 |
Run |
James River Parks System |
Long |
9.0 mi |
1:14:09 |
8:13 |
|
| 2/22/2010 |
Run |
CCCV |
Fast Finish Run |
2.7 mi |
17:16 |
6:19 |
|
| 2/26/2010 |
Run |
Green Trail |
Fast Finish Run |
4.2 mi |
30:17 |
7:14 |
|
| 2/27/2010 |
Run |
Red Trail |
Cruise Intervals |
3.7 mi |
29:54 |
8:08 |
|
| 2/27/2010 |
Mountain Bike |
Green Trail |
Single Track |
8.1 mi |
44:20 |
5:27 |
|
| 2/28/2010 |
Run |
Blue Trail |
Progression |
5.7 mi |
43:24 |
7:40 |
|
| 3/5/2010 |
Run |
Smith Mountain Lake State Park |
Progression |
7.1 mi |
54:56 |
7:46 |
|
| 3/6/2010 |
Run |
Smith Mountain Lake State Park |
Cruise Intervals |
3.5 mi |
29:07 |
8:20 |
|
| 3/6/2010 |
Run |
Smith Mountain Lake State Park |
Tempo |
1.0 mi |
5:34 |
5:34 |
|
| 3/10/2010 |
Run |
Home |
Easy |
2.3 mi |
17:00 |
7:30 |
|
| 3/12/2010 |
Run |
Fendly Station-CCCV |
Fast Finish Run |
4.0 mi |
26:56 |
6:45 |
|
| 3/13/2010 |
Run |
Swift Creek Track |
Interval/Speed W |
3.0 mi |
17:48 |
5:56 |
|
| 3/17/2010 |
Run |
Pocahontas Misc |
Cruise Intervals |
4.0 mi |
31:24 |
7:51 |
|
| 3/19/2010 |
Run |
Greensboro, NC |
Easy |
4.4 mi |
36:15 |
8:14 |
|
| 3/20/2010 |
Run |
Beer Run |
Race |
5.0 mi |
32:19 |
6:31 |
|
| 3/21/2010 |
Run |
Greensboro, NC |
Easy |
5.7 mi |
46:54 |
8:17 |
|
| 3/26/2010 |
Run |
Green Trail |
Fast Finish Run |
4.3 mi |
30:04 |
6:56 |
|
| 3/27/2010 |
Run |
|
Cruise Intervals |
0.9 mi |
7:13 |
7:56 |
|
| 3/28/2010 |
Mountain Bike |
Green Trail |
Single Track |
7.9 mi |
48:37 |
6:09 |
|
| 4/4/2010 |
Mountain Bike |
Blue Trail |
Single Track |
6.0 mi |
34:01 |
5:41 |
|
| 4/8/2010 |
Run |
CCCV |
Cruise Intervals |
2.6 mi |
20:19 |
7:57 |
|
| 4/8/2010 |
Mountain Bike |
Green Trail |
Single Track |
3.0 mi |
17:38 |
5:54 |
|
| 4/9/2010 |
Run |
Green Trail |
Cruise Intervals |
3.1 mi |
24:09 |
7:48 |
|
| 4/9/2010 |
Mountain Bike |
Blue Trail |
Single Track |
6.0 mi |
35:01 |
5:54 |
|
| 4/10/2010 |
Mountain Bike |
Cool Down |
Fire Roads |
2.2 mi |
11:23 |
5:13 |
|
| 4/10/2010 |
Mountain Bike |
Lakeview Single Track Blue |
Single Track |
4.6 mi |
38:02 |
8:15 |
|
| 4/10/2010 |
Mountain Bike |
Warm up |
Fire Roads |
2.1 mi |
11:41 |
5:41 |
|
| 4/11/2010 |
Mountain Bike |
Pocahontas Misc |
Fire Roads |
14.0 mi |
1:20:04 |
5:43 |
|
| 4/14/2010 |
Run |
Fendly Station-CCCV |
Fast Finish Run |
4.0 mi |
26:53 |
6:44 |
|
| 4/17/2010 |
Run |
Blue Trail |
Cruise Intervals |
3.6 mi |
29:11 |
8:01 |
|