Workouts

---

Date ▲ Activity Course Type Distance Duration Pace   11/8/2004 Run Random Route Easy 75.0 mi     1/9/2005 Run Random Route Race 26.2 mi 5:29:40 12:35 1/10/2005 Run Random Route Easy 25.0 mi     5/9/2005 Swim   Mixed   35:00   5/10/2005 Run Old Standard Easy 3.5 mi 42:00 12:07 5/11/2005 Swim   Mixed   20:00   5/12/2005 Swim   Mixed   30:00   5/13/2005 Yoga   Default   20:00   5/13/2005 Run Random Route Easy 3.3 mi 35:00 10:41 5/13/2005 Weights           5/16/2005 Swim   Steady State   30:00   5/17/2005 Run 5 miler - 47 Easy 5.0 mi 54:41 10:57 5/18/2005 Swim   Steady State 1.1 mi 36:20 34:37 5/20/2005 Run Treadmill- Random Hill Progression 3.3 mi 35:00 10:29 5/20/2005 Weights           5/21/2005 Yoga Flexibility Default   20:00   5/23/2005 Bike 8 mile Ritchey loop Easy 8.4 mi 43:00 5:09 5/24/2005 Run 5 miler - 47 Easy 5.0 mi 51:47 10:22 5/24/2005 Walking Short loop Default 1.5 mi     5/25/2005 Swim   Sprint Work 1600.0 m 40:00 40:15 5/26/2005 Bike 8 mile Ritchey loop Easy 8.0 mi 36:33 4:35 6/1/2005 Run Random Route Hill 5.1 mi 52:00 10:12 6/3/2005 Run Race for Kids 5K Race 5.0 km 29:40 9:33 6/7/2005 Run 5 miler - 47 Easy 5.0 mi 49:32 9:55 6/10/2005 Run Treadmill- Random Hill Progression 3.5 mi 35:00 9:59 6/10/2005 Weights           6/11/2005 Bike Fernhill/17th st Easy 13.8 mi 1:03:00 4:34 6/13/2005 Swim   Steady State 1800.0 yd 35:05 34:19 6/14/2005 Bike Ritchey/Fernhill/47 Easy 15.1 mi 1:06:00 4:23 6/15/2005 Run Old Standard Easy 3.5 mi 32:46 9:27 6/18/2005 Run Mt Tabor Challenge Race 8.0 km 50:14 10:07 6/20/2005 Swim   Sprint Work   25:00   6/21/2005 Bike Ritchey/Fernhill/47 Easy 15.1 mi 1:02:51 4:10 6/22/2005 Swim   Mixed 1800.0 yd 34:25 33:40 6/23/2005 Run 5 mile, hill ender Hill 5.4 mi 53:31 9:58 6/25/2005 Run Old Standard Easy 3.5 mi 34:28 9:56 6/25/2005 Bike   Easy 1.0 mi 4:00 3:54 6/25/2005 Bike   Easy 14.2 mi 1:01:00 4:18 6/28/2005 Run New 5 miler Easy 5.0 mi 50:25 10:08 6/29/2005 Swim   Mixed 900.0 yd 17:10 33:35 7/6/2005 Run New 5 miler Easy 5.0 mi 47:52 9:37 7/7/2005 Bike   Easy 8.1 mi 38:15 4:43 7/8/2005 Run Random Route Progression 3.3 mi 30:00 9:09 7/9/2005 Run 8 mile Ritchey loop Long 8.0 mi 1:24:48 10:36 7/13/2005 Run forest park Hill 4.7 mi 47:17 10:07 7/14/2005 Bike 8 mile Ritchey loop Easy 8.1 mi 35:18 4:22 7/15/2005 Run Random Route Easy 1.3 mi 11:45 9:03 7/16/2005 Run dilley + Long 10.3 mi 1:46:16 10:17 7/18/2005 Swim   Mixed 950.0 yd 18:45 34:45 7/18/2005 Swim   Mixed 100.0 yd 2:00 35:13 7/18/2005 Swim   Mixed 100.0 yd 1:40 29:21 7/19/2005 Bike Ritchey/Fernhill/47 Easy 15.1 mi 1:05:00 4:19 7/20/2005 Run Random Route Hill 4.7 mi 46:45 10:00 7/24/2005 Run Nike 10K Race 10.0 km 59:04 9:31 8/1/2005 Swim   Mixed   25:00   8/3/2005 Run Random Route Hill   35:00   8/3/2005 Walking   Default   15:00   8/6/2005 Run Random Route Race 3.1 mi 30:23 9:49 8/6/2005 Bike   Race 12.5 mi 44:36 3:35 8/6/2005 Swim   Race 0.4 mi 13:10 29:56 8/8/2005 Run Random Route Easy 2.4 mi 28:00 11:40 8/9/2005 Bike 8 mile Ritchey loop Easy 8.0 mi 38:00 4:45 8/10/2005 Run Random Route Easy 4.6 mi     8/11/2005 Run Random Route Hill 4.0 mi     8/13/2005 Run ritchey/47 Long 11.9 mi 2:03:08 10:19 8/15/2005 Swim   Mixed 1300.0 m 27:00 33:26 8/16/2005 Run Random Route Easy 3.0 mi     8/17/2005 Run Random Route Hill 4.6 mi     8/20/2005 Run dilley + Long 10.3 mi 1:39:18 9:37 8/24/2005 Run New 5 miler Easy 5.0 mi 47:43 9:35 8/28/2005 Run Hood to Coast Race 4.9 mi 44:45 9:08 8/28/2005 Run Hood to Coast Race 5.8 mi 51:28 8:53 8/28/2005 Run Hood to Coast Race 5.6 mi 53:04 9:34 8/31/2005 Run Old Standard Easy 3.2 mi     9/11/2005 Run Champoeg Half Marathon Race 13.1 mi 2:07:50 9:46 9/14/2005 Swim   Mixed   35:00   9/17/2005 Run Ritchey/Fernhill/47 Long 15.1 mi 2:41:07 10:41 9/20/2005 Run Random Route Sprint Work 4.9 mi     9/23/2005 Run Old Standard Easy 3.2 mi 32:04 10:02 1/1/2006 Run Random Route Easy 3.3 mi 33:27 10:03 1/2/2006 Run Random Route Easy 6.8 mi 1:15:30 11:08 1/6/2006 Run Random Route Easy 4.6 mi 50:12 10:54 1/8/2006 Run Random Route Easy 6.9 mi 1:11:05 10:18 1/10/2006 Run Random Route Easy 3.7 mi 37:02 9:58 1/12/2006 Run Random Route Easy 4.5 mi 51:05 11:20 1/14/2006 Run Random Route Easy 3.3 mi 32:17 9:51 1/17/2006 Run Random Route Easy 6.9 mi 1:16:45 11:05 1/19/2006 Run Random Route Easy 5.1 mi 1:03:35 12:31 1/21/2006 Run Random Route Easy 6.9 mi 1:30:37 13:05 1/22/2006 Run Random Route Easy 9.2 mi 1:57:39 12:46 1/25/2006 Run Random Route Easy 5.0 mi 54:33 11:00 1/28/2006 Run Random Route Easy 6.9 mi 1:15:55 10:59 1/30/2006 Walking   Default 2.0 mi 32:51 16:11 1/30/2006 Walking   Default 1.2 mi 19:58 16:39 1/31/2006 Run Random Route Easy 4.6 mi 51:19 11:08 2/5/2006 Run Random Route Easy 5.5 mi 59:49 10:52 2/6/2006 Run Random Route Easy 3.3 mi 39:31 11:53 2/9/2006 Run Random Route Easy 3.8 mi 59:24 15:41 2/11/2006 Run Random Route Easy 3.6 mi 38:30 10:37 2/12/2006 Run Random Route Easy 5.8 mi 1:01:59 10:41