Workouts

Summary
wait
Date Activity ▲ Course Type Distance Duration Pace  
7/30/2019 Bike   Easy 23.1 mi 1:49:37 4:45
7/31/2019 Bike   Easy 21.2 mi 1:32:11 4:21
8/1/2019 Bike   Easy 24.3 mi 1:43:24 4:16
1/1/2019 Run   Recovery 5.1 mi 44:20 8:40
1/2/2019 Run
CWB Recovery Loop
 Recovery 5.1 mi 45:13 8:58
1/2/2019 Run   Easy 10.0 mi 1:20:12 8:01
1/3/2019 Run   Easy 9.5 mi 1:15:00 7:56
1/4/2019 Run   WU/CD 3.1 mi 27:30 8:53
1/4/2019 Run
Capitol Hill Loop
 Hill Repeats 4.8 mi 42:46 8:54
1/4/2019 Run   WU/CD 2.1 mi 19:18 9:09
1/4/2019 Run
CWB Recovery Loop
 Recovery 5.0 mi 45:10 9:01
1/5/2019 Run   Recovery 5.0 mi 46:34 9:15
1/6/2019 Run   Long Progression 14.6 mi 1:43:11 7:06
1/7/2019 Run   Recovery 7.7 mi 1:19:56 10:27
1/7/2019 Run   Recovery 3.7 mi 31:49 8:41
1/8/2019 Run   WU/CD 2.8 mi 23:16 8:17
1/8/2019 Run   Interval 5.2 mi 34:43 6:39
1/8/2019 Run   WU/CD 3.1 mi 30:44 10:05
1/9/2019 Run
CWB Recovery Loop
 Recovery 5.0 mi 46:25 9:14
1/9/2019 Run
Rock Creek Moderate O&B
 Moderate 11.7 mi 1:20:02 6:52
1/10/2019 Run
CWB Recovery Loop
 Recovery 5.4 mi 49:05 9:11
1/11/2019 Run
CWB Recovery Loop
 Recovery 5.1 mi 44:02 8:43
1/11/2019 Run   WU/CD 3.3 mi 31:56 9:46
1/11/2019 Run
W-L Track
 Tempo 4.0 mi 23:28 5:53
1/11/2019 Run   WU/CD 3.0 mi 25:42 8:29
1/12/2019 Run   Easy 10.7 mi 1:21:32 7:36
1/13/2019 Run   Long Progression 14.0 mi 1:38:52 7:03
1/14/2019 Run
Treadmill
 Easy 8.1 mi 1:00:00 7:25
1/15/2019 Run   Interval 12.5 mi 1:36:42 7:46
1/16/2019 Run
Treadmill
 Easy 8.1 mi 1:00:00 7:25
1/16/2019 Run   Easy 8.2 mi 1:06:27 8:09
1/19/2019 Run   Easy 9.3 mi 1:15:21 8:08
1/20/2019 Run   Long Progression 16.5 mi 2:00:02 7:17
1/21/2019 Run   Easy 7.7 mi 1:03:55 8:22
1/21/2019 Run   Recovery 4.0 mi 34:47 8:45
1/22/2019 Run
Hadley Farms Hill Loop
 Hill Repeats 4.6 mi 28:02 6:09
1/22/2019 Run   WU/CD 3.8 mi 29:31 7:52
1/22/2019 Run   WU/CD 2.6 mi 18:22 7:04
1/23/2019 Run   Moderate 11.9 mi 1:20:02 6:45
1/23/2019 Run
CWB Recovery Loop
 Recovery 5.1 mi 45:57 9:06
1/24/2019 Run   Easy 8.5 mi 1:06:21 7:51
1/25/2019 Run   WU/CD 4.5 mi 41:35 9:17
1/25/2019 Run
W-L Track
 Tempo 8.0 km 29:00 5:51
1/25/2019 Run
CWB Recovery Loop
 Recovery 5.1 mi 46:07 9:01
1/25/2019 Run   WU/CD 3.1 mi 30:20 9:46
1/26/2019 Run   Recovery 10.0 mi 1:21:11 8:07
1/27/2019 Run   Long Progression 16.0 mi 1:52:52 7:03
1/28/2019 Run   Recovery 4.1 mi 35:16 8:37
1/28/2019 Run   Easy 7.6 mi 1:00:00 7:57
1/29/2019 Run
W-L Track
 Interval 4.5 mi 28:59 6:24
1/29/2019 Run   WU/CD 3.1 mi 33:26 10:39
1/29/2019 Run   WU/CD 2.7 mi 28:15 10:38
1/30/2019 Run   Moderate 11.7 mi 1:20:01 6:53
1/31/2019 Run   Recovery 4.3 mi 34:58 8:14
1/31/2019 Run   Easy 10.1 mi 1:20:02 7:56
2/1/2019 Run
W-L Track
 Tempo 6.4 km 22:53 5:46
2/1/2019 Run   WU/CD 2.8 mi 28:02 9:55
2/1/2019 Run   WU/CD 3.4 mi 35:55 10:34
2/1/2019 Run
Treadmill
 Recovery 4.5 mi 40:00 8:54
2/2/2019 Run   Easy 10.9 mi 1:30:11 8:19
2/3/2019 Run   Long Progression 18.5 mi 2:05:54 6:49
2/4/2019 Run   Recovery 7.3 mi 1:00:36 8:21
2/4/2019 Run   Recovery 3.6 mi 36:03 10:03
2/5/2019 Run   WU/CD 3.1 mi 30:25 9:55
2/5/2019 Run
W-L Track
 Interval 5.2 mi 33:16 6:27
2/5/2019 Run   WU/CD 3.2 mi 30:32 9:37
2/6/2019 Run   Moderate 15.4 mi 2:00:04 7:49
2/7/2019 Run   Recovery 3.8 mi 31:49 8:19
2/7/2019 Run   Easy 10.3 mi 1:20:13 7:48
2/8/2019 Run   WU/CD 2.5 mi 20:12 8:09
2/8/2019 Run   Recovery 4.7 mi 40:51 8:38
2/8/2019 Run   WU/CD 3.3 mi 25:34 7:42
2/8/2019 Run
W-L Track
 Cruise Intervals 3.9 mi 22:45 5:47
2/9/2019 Run   Easy 11.3 mi 1:25:13 7:32
2/10/2019 Run   Long Tempo 17.1 mi 1:54:29 6:42
2/11/2019 Run
Treadmill
 Easy 7.4 mi 1:00:00 8:07
2/12/2019 Run
W-L Track
 Interval 4.7 mi 28:53 6:06
2/12/2019 Run   Easy 3.2 mi 26:38 8:17
2/12/2019 Run
Treadmill
 Easy 4.5 mi 40:00 8:54
2/12/2019 Run   Easy 2.2 mi 18:13 8:15
2/13/2019 Run
Rock Creek Moderate O&B
 Moderate 11.6 mi 1:20:01 6:55
2/13/2019 Run
CWB Recovery Loop
 Recovery 5.1 mi 44:21 8:42
2/14/2019 Run   Easy 7.6 mi 1:00:22 8:00
2/15/2019 Run
CWB Recovery Loop
 Recovery 5.1 mi 43:36 8:38
2/15/2019 Run   WU/CD 3.1 mi 25:42 8:24
2/15/2019 Run   WU/CD 3.0 mi 25:00 8:14
2/15/2019 Run
W-L Track
 Tempo 4.9 mi 28:24 5:47
2/16/2019 Run   Easy 11.5 mi 1:27:41 7:37
2/17/2019 Run   Long Progression 22.1 mi 2:32:05 6:53
2/18/2019 Run
Treadmill
 Recovery 5.4 mi 45:00 8:20
2/19/2019 Run   WU/CD 2.4 mi 19:59 8:26
2/19/2019 Run
W-L Track
 Interval 7.7 mi 46:03 5:58
2/19/2019 Run   WU/CD 3.0 mi 24:50 8:14
2/20/2019 Run
Treadmill
 Easy 5.1 mi 40:00 7:51
2/20/2019 Run
Treadmill
 Easy 8.6 mi 1:10:00 8:09
2/21/2019 Run   Easy 10.8 mi 1:21:34 7:33
2/21/2019 Run
Treadmill
 Easy 4.9 mi 40:00 8:10
2/22/2019 Run   Easy 11.4 mi 1:30:10 7:55
2/22/2019 Run
CWB Recovery Loop
 Recovery 5.5 mi 47:22 8:36
2/23/2019 Run   Easy 10.7 mi 1:22:47 7:46
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