Workouts

Summary
wait
Date Activity Course Type Distance Duration Pace ▲  
5/2/2007 Run
Random Route
 Hill   54:00  
5/4/2007 Run
Random Route
 Easy   43:30  
1/12/2010 Weights       40:00  
1/14/2010 Weights       45:00  
1/19/2010 Weights       1:00:00  
2/17/2010 Weights       1:00  
2/20/2010 Weights       1:00:00  
6/8/2010 Weights       30:00  
6/10/2010 Weights       1:00:00  
6/8/2007 Run
Random Route
 Interval 3.3 mi    
2/18/2010 Run   Interval 6.0 mi    
7/7/2010 Run   Hill 3.0 mi    
5/20/2011 Run   Easy 2.0 mi    
7/30/2011 Run   Easy 1.0 mi    
6/12/2012 Bike   Default 22.6 mi 56:46 2:31
6/19/2012 Bike   Default 30.8 mi 1:22:09 2:41
5/29/2012 Bike   Default 33.0 mi 1:47:21 3:16
5/13/2012 Bike   Default 72.0 mi 4:00:00 3:20
5/6/2012 Bike   Default 69.9 mi 3:55:09 3:22
3/30/2012 Bike   Default 35.0 mi 2:00:00 3:26
4/13/2012 Bike   Default 33.3 mi 1:55:43 3:29
4/22/2012 Bike   Default 40.3 mi 2:22:40 3:33
3/26/2012 Bike   Long 39.0 mi 2:19:00 3:34
6/17/2012 Bike   Default 59.2 mi 3:31:09 3:35
6/3/2012 Bike   Default 49.3 mi 3:05:14 3:46
2/22/2012 Bike   Default 12.6 mi 50:09 3:59
12/28/2009 Bike   Easy 15.0 mi 1:00:00 4:00
12/31/2009 Bike
35 min tettenhall golf course loop
 Easy 15.0 mi 1:00:00 4:00
4/15/2012 Bike   Default 22.3 mi 1:30:16 4:04
3/14/2012 Bike   Default 12.7 mi 51:29 4:05
2/20/2012 Bike   Default 12.8 mi 52:07 4:05
4/20/2011 Bike   Default 13.8 mi 1:02:38 4:33
1/3/2010 Bike
40 min perton tettenhall
 Easy 25.0 mi 2:00:00 4:48
2/2/2011 Bike   Easy 12.3 mi 1:03:11 5:08
12/22/2011 Run   Default 16.5 mi 1:27:06 5:16
6/1/2012 Bike   Default 25.6 mi 2:15:44 5:19
7/20/2011 Run
Telford Park 5km
 Race 5.0 km 17:53 5:46
9/17/2011 Run
West Park TT
 Race 2.9 mi 16:37 5:48
9/24/2011 Run
Sutton Park Short Leg
 Race 3.6 mi 21:19 5:52
5/18/2011 Run
Phoenix Flyer 5k
 Race 3.0 mi 18:00 5:56
7/9/2007 Run
Random Route
 Tempo 3.3 mi 19:45 5:57
6/8/2011 Run
Shropshire 4 mile
 Race 3.9 mi 23:36 6:00
2/16/2010 Bike
40 min perton tettenhall
 Easy 20.0 mi 2:00:00 6:00
2/21/2010 Bike   Easy 25.0 mi 2:30:00 6:00
4/7/2010 Bike   Easy 15.0 mi 1:30:00 6:00
6/11/2010 Bike   Easy 15.0 mi 1:30:00 6:00
7/6/2010 Bike   Easy 15.0 mi 1:30:00 6:00
7/8/2010 Bike   Easy 15.0 mi 1:30:00 6:00
7/13/2010 Bike   Easy 15.0 mi 1:30:00 6:00
5/31/2011 Bike   Easy 20.0 mi 2:00:00 6:00
6/3/2011 Bike   Easy 20.0 mi 2:00:00 6:00
10/28/2011 Bike   Default 15.0 mi 1:30:00 6:00
10/30/2011 Run   Default 5.0 mi 29:57 6:01
6/6/2012 Bike   Default 16.8 mi 1:42:43 6:08
10/22/2011 Run
Midland Counties XC Aston
 Race 6.0 km 22:52 6:09
9/20/2011 Run   Tempo 2.8 mi 17:20 6:11
7/5/2011 Run   Interval 7.5 mi 46:26 6:12
4/6/2011 Run
Lilleshall 5
 Race 5.0 mi 31:00 6:12
9/11/2011 Run
Goodrich 10k
 Race 6.2 mi 38:37 6:14
9/15/2011 Run
10 x 400m track
 Default 3.8 mi 23:46 6:17
3/5/2010 Run
2.5
 Tempo 2.5 mi 15:43 6:18
6/30/2007 Run
Long Parkway Loop
 Tempo 3.6 mi 22:39 6:18
9/2/2011 Run
TIME TRIAL
 Tempo 3.4 mi 21:28 6:19
5/29/2007 Run
Random Route
 Race 5.0 mi 31:41 6:21
4/26/2010 Run
5 mile loop
 Long 5.1 mi 32:13 6:23
4/5/2012 Bike   Default 9.0 mi 57:58 6:25
11/27/2011 Run   Default 17.5 mi 1:52:33 6:27
6/9/2007 Run
Parkway Short
 Tempo 2.1 mi 13:40 6:31
3/1/2010 Run
5 mile loop
 Tempo 5.1 mi 32:56 6:32
10/27/2011 Run   Default 9.5 mi 1:02:00 6:32
4/12/2010 Run
5 mile loop
 Tempo 5.1 mi 33:00 6:33
10/13/2011 Run   Tempo 4.4 mi 28:27 6:33
6/21/2007 Run
10k Tettenhall
 Tempo 6.2 mi 40:50 6:33
5/14/2007 Run
Long Parkway Loop
 Tempo 3.6 mi 23:38 6:34
1/20/2010 Run
Home, Whightwick, Compton, Tettenhall
 Tempo 4.7 mi 30:49 6:38
1/25/2010 Run
5 mile loop
 Tempo 5.1 mi 33:33 6:39
6/2/2007 Run
Random Route
 Tempo 4.0 mi 26:40 6:40
6/21/2010 Run
home, green, dog, wrottersley, yew tree, hill
 Tempo 3.2 mi 21:24 6:40
5/5/2011 Run   Easy 4.5 mi 30:00 6:40
11/3/2011 Run   Interval 9.0 mi 1:00:00 6:40
10/1/2010 Run
home, green, dog, wrottersley, yew tree, hill
 Easy 3.2 mi 21:29 6:42
11/27/2009 Run
home, green, dog, wrottersley, yew tree, hill
 Easy 4.7 mi 31:30 6:43
7/4/2007 Run
Long Parkway Loop
 Easy 3.6 mi 24:08 6:43
12/14/2009 Run
home, green, dog, wrottersley, yew tree, hill
 Interval 9600.0 m 40:00 6:43
3/15/2010 Run
5 mile loop
 Easy 5.1 mi 33:55 6:43
3/29/2011 Run
5 mile loop
 Tempo 4.8 mi 32:02 6:44
11/7/2011 Run   Easy 6.5 mi 43:43 6:44
5/20/2007 Run
Random Route
 Race 10.0 km 41:48 6:44
2/9/2010 Run
work 3-4 mile tempo
 Tempo 3.7 mi 25:04 6:45
7/20/2007 Run
Compton Uni and Whightwick Bank
 Easy 7.3 mi 49:38 6:47
5/12/2011 Run   Tempo 4.1 mi 28:02 6:48
6/19/2007 Run
Tettenhall, Mount, Whightwick, Perton Golf
 Tempo 5.3 mi 35:47 6:48
2/8/2010 Run
5 mile loop
 Tempo 5.1 mi 34:18 6:48
6/4/2007 Run
Random Route
 Easy 5.0 mi 34:00 6:48
4/26/2011 Run   Tempo 5.1 mi 34:47 6:50
9/12/2007 Run
Long Parkway Loop
 Easy 3.6 mi 24:38 6:51
3/6/2011 Run
Ellesmere Half Marathon
 Race 13.1 mi 1:29:52 6:51
1/27/2010 Run
5 mile loop
 Tempo 5.1 mi 34:36 6:52
4/9/2012 Bike   Default 20.8 mi 2:22:57 6:52
6/13/2010 Run
5 mile loop
 Easy 5.1 mi 34:44 6:53
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