Workouts

Summary
wait
Date Activity Course Type Distance Duration ▲ Pace  
2/9/2011 Adv Core   Default      
2/14/2011 Adv Core   Default      
2/18/2011 Adv Core   Default      
2/25/2011 Adv Core   Default      
7/30/2011 Bike
PWFP
 Long 75.3 mi    
8/8/2011 Bike
Laguna Beach
 Tempo 33.8 mi    
11/5/2011 Bike
Vienna->Purcelville->Vienna->Shirlington->Vienna
 Long 81.1 mi    
12/30/2011 Weights          
8/4/2012 RACE DAY   Brick      
6/8/2013 Swim
LA Fitness
 Back Stroke 1.0 mi    
2/4/2014 Run
DC
 Moderate 5.5 mi    
2/19/2014 Swim
Claude Moore
 Long 1.2 mi    
2/26/2011 Swim
Laps
 Free Style 1200.0 m 0:31 0:42
2/24/2011 Swim
Laps
 Free Style 2000.0 m 0:52 0:42
3/21/2011 Adv Core   Default   1:05  
2/5/2014 Weights       1:40  
4/1/2012 Run   Easy 1.0 mi 8:57 8:57
4/3/2012 Run   Easy 1.0 mi 8:57 8:57
4/5/2012 Run   Easy 1.0 mi 8:57 8:57
8/24/2011 Adv Core   Default   10:00  
9/24/2011 Swim
Laps
 Free Style 400.0 m 12:00 48:17
4/8/2012 Run   Easy 1.5 mi 13:25 8:57
5/7/2011 Swim
Lake Anna
 Free Style 800.0 m 14:34 29:19
10/11/2012 Swim
LA Fitness
 Moderate 650.0 yd 14:48 40:05
9/24/2011 Run
Augusta
 Easy 1.6 mi 15:02 9:24
4/20/2011 Bike
W&OD
 Easy 4.4 mi 15:20 3:30
3/16/2013 Run
Leesburg
 Moderate 2.0 mi 16:27 8:14
5/28/2011 Run
PWFP
 Easy 2.0 mi 16:39 8:20
8/18/2012 Run
Skyline
 Brick 2.0 mi 16:43 8:22
5/7/2011 Run
PWFP
 Easy 2.0 mi 16:50 8:25
12/7/2012 Run
Leesburg
 Easy 2.0 mi 17:30 8:45
2/2/2013 Run
Leesburg
 Brick 2.0 mi 17:33 8:44
6/3/2011 Run
Steele Hill Resorts
 Easy 2.0 mi 18:10 9:05
4/17/2012 Run   Moderate 2.0 mi 18:12 9:06
12/24/2012 Swim
LA Fitness
 Free Style 1000.0 yd 20:16 35:41
10/8/2011 Run
Vienna
 Easy 2.3 mi 20:26 8:54
12/30/2011 Run
Treadmill
 Easy 1.0 mi 21:24 21:24
7/4/2012 Run   Race 5.0 km 22:28 7:14
6/11/2011 Swim
Laps
 Free Style 500.0 m 22:30 1:12:26
10/15/2011 Run
W&OD
 Easy 2.5 mi 22:52 9:07
2/19/2013 Run
Leesburg
 Tempo 3.1 mi 23:10 7:35
6/28/2012 Swim
LA Fitness
 Tempo 1000.0 yd 23:16 40:57
7/13/2011 Swim
Laps
 Free Style 914.0 m 23:27 41:18
5/26/2013 Swim
LA Fitness
 Free Style 1000.0 yd 23:31 41:24
10/20/2012 Swim
LA Fitness
 Moderate 1000.0 yd 23:35 41:31
10/6/2012 Swim
LA Fitness
 Free Style 1000.0 m 23:42 38:09
5/8/2012 Run
Lake Loops
 Tempo 3.0 mi 23:59 8:00
6/10/2011 Swim
Laps
 Free Style 500.0 m 24:00 1:17:15
2/12/2013 Run
DC Down and Up Wisconsin Ave
 Tempo 3.0 mi 24:23 8:08
11/13/2012 Swim
LA Fitness
 Free Style 1150.0 yd 24:36 37:39
11/9/2012 Swim
LA Fitness
 Mixed 1200.0 yd 24:42 36:14
3/18/2011 Run   Interval 3.1 mi 24:54 8:02
5/11/2011 Run
Vienna
 Easy 3.0 mi 25:00 8:20
5/19/2011 Run
Vienna
 Easy 3.0 mi 25:31 8:31
4/7/2013 Run
Leesburg
 Brick 3.0 mi 25:47 8:34
11/11/2012 Run   Brick 3.1 mi 25:57 8:23
11/13/2012 Run
LA Fitness
 Moderate 3.0 mi 26:07 8:43
8/11/2012 Run
Skyline
 Brick 3.0 mi 26:44 8:55
10/14/2011 Run
Madison Track
 Easy 3.0 mi 26:47 8:56
6/1/2011 Run
Vienna
 Easy 3.0 mi 26:52 8:58
2/1/2011 Run   Easy 3.0 mi 27:13 9:05
1/27/2011 Run   Easy 3.0 mi 27:30 9:10
10/27/2012 Swim
LA Fitness
 Moderate 1250.0 yd 27:33 38:48
1/25/2011 Run   Easy 3.1 mi 27:43 8:57
2/6/2013 Run
Leesburg
 Easy 3.1 mi 27:51 9:00
1/6/2013 Run
Leesburg
 Easy 3.2 mi 28:23 8:59
2/14/2013 Run
Leesburg
 Tempo 4.0 mi 29:05 7:16
10/22/2011 Run
Vienna
 Easy 3.0 mi 29:21 9:42
2/3/2011 Run   Easy 3.3 mi 29:48 9:11
11/5/2011 Run
Full length of W&OD +
 Easy 3.0 mi 29:54 9:58
3/12/2013 Run
Leesburg
 Moderate 4.0 mi 29:54 7:29
1/24/2011 Weights       30:00  
1/31/2011 Weights       30:00  
3/25/2011 Adv Core   Default   30:00  
5/25/2011 Adv Core   Default   30:00  
6/28/2011 Swim
Laps
 Free Style 650.0 m 30:00 1:14:17
7/19/2011 Swim
Laps
 Free Style 1400.0 m 30:00 34:30
2/5/2013 Swim
LA Fitness
 Free Style 1250.0 yd 30:00 42:15
2/8/2013 Run
Leesburg
 Easy 3.3 mi 30:00 9:14
7/7/2011 Run
Vienna
 Easy 3.5 mi 30:12 8:38
9/10/2011 Run
Vienna
 Easy 3.1 mi 30:20 9:42
5/21/2013 Swim
LA Fitness
 Free Style 1250.0 yd 30:21 42:44
6/7/2012 Swim
LA Fitness
 Moderate 1250.0 yd 30:23 42:47
12/11/2012 Swim
LA Fitness
 Free Style 1500.0 yd 30:33 35:51
8/20/2011 Run
Vienna
 Easy 3.3 mi 30:38 9:16
12/30/2012 Bike
Trainer
 Moderate 9.0 mi 30:52 3:26
6/5/2012 Swim   Moderate 1250.0 yd 31:09 43:52
3/14/2013 Run
DC Down and Up Wisconsin Ave
 Moderate 4.0 mi 31:15 7:49
6/1/2012 Run
Lake Loops
 Moderate 3.6 mi 31:18 8:42
8/9/2012 Swim
LA Fitness
 Free Style 1250.0 yd 31:20 44:08
7/15/2011 Run
Vienna
 Easy 3.8 mi 31:22 8:16
9/20/2011 Run
Vienna
 Tempo 4.0 mi 31:26 7:52
9/24/2011 Bike
Augusta
 Easy 7.5 mi 31:26 4:11
10/11/2012 Run
DC Roads
 Moderate 3.7 mi 32:11 8:41
2/26/2013 Run
DC Down and Up Wisconsin Ave
 Moderate 4.0 mi 32:12 8:03
8/4/2011 Swim
Laps
 Free Style 1200.0 m 32:36 43:44
9/25/2011 Swim
Augusta
 Free Style 1.2 mi 32:45 27:18
5/14/2013 Swim
LA Fitness
 Free Style 1250.0 yd 32:57 46:24
1/23/2011 Run   Easy 3.5 mi 33:00 9:26
11/15/2012 Run
Leesburg
 Moderate 4.1 mi 33:24 8:15
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