| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 4/21/2012 |
Bike |
Valley Chapel - Fairfield - Waverly - Spangle |
Endurance |
62.1 mi |
3:02:00 |
2:56 |
 |
| 4/22/2012 |
Bike |
Hangman Loop |
Easy |
24.2 mi |
1:15:30 |
3:08 |
|
| 4/23/2012 |
Bike |
Computrainer |
Easy |
9.0 mi |
30:00 |
3:20 |
|
| 4/24/2012 |
Bike |
Computrainer |
Endurance |
21.9 mi |
1:00:00 |
2:45 |
|
| 4/25/2012 |
Bike |
Spring Valley loop (Valley Chapel, Fairfield, Lahtah, Waverly, Spangle) |
Endurance |
85.4 mi |
4:15:30 |
3:00 |
|
| 4/27/2012 |
Bike |
Computrainer |
Easy |
21.3 mi |
1:00:00 |
2:50 |
|
| 4/29/2012 |
Bike |
CDA IM course |
Endurance |
94.4 mi |
4:41:00 |
2:59 |
|
| 5/1/2012 |
Bike |
Computrainer |
Endurance |
26.8 mi |
1:15:00 |
2:48 |
|
| 5/4/2012 |
Bike |
Random Route |
Easy |
5.0 mi |
15:00 |
3:00 |
|
| 5/5/2012 |
Bike |
Random Route |
Race |
56.0 mi |
2:38:00 |
2:50 |
|
| 5/7/2012 |
Bike |
Computrainer |
Easy |
6.4 mi |
20:00 |
3:08 |
|
| 5/8/2012 |
Bike |
Computrainer |
Endurance |
21.4 mi |
1:00:00 |
2:49 |
|
| 5/9/2012 |
Bike |
Valley Chapel - Fairfield - Waverly - Spangle |
Long |
63.1 mi |
3:17:00 |
3:08 |
|
| 5/16/2012 |
Bike |
CDA IM course |
Endurance |
97.0 mi |
5:00:30 |
3:06 |
|
| 5/17/2012 |
Bike |
Computrainer |
Interval |
32.9 mi |
1:30:00 |
2:45 |
|
| 5/19/2012 |
Bike |
Wellpinit loop from home |
Endurance |
100.1 mi |
5:05:30 |
3:04 |
|
| 5/26/2012 |
Bike |
Curtis Loop from home (2 hour bike, 40 miles) |
Tempo |
40.7 mi |
1:59:15 |
2:56 |
|
| 5/26/2012 |
Bike |
Hangman Loop |
Hill |
31.2 mi |
1:37:00 |
3:07 |
|
| 5/26/2012 |
Bike |
Curtis Loop from home (2 hour bike, 40 miles) |
Tempo |
40.7 mi |
1:59:30 |
2:57 |
|
| 5/27/2012 |
Bike |
Mauldin |
Endurance |
94.8 mi |
5:02:30 |
3:12 |
|
| 5/30/2012 |
Bike |
Mauldin - Spring Valley - Latah - Valley Chapel |
Endurance |
100.1 mi |
5:20:00 |
3:12 |
|
| 5/31/2012 |
Bike |
Computrainer |
Strength |
26.7 mi |
1:15:00 |
2:49 |
|
| 6/10/2012 |
Bike |
West Plains |
Easy |
56.8 mi |
3:01:00 |
3:12 |
|
| 6/12/2012 |
Bike |
Computrainer |
Interval |
26.8 mi |
1:15:00 |
2:48 |
|
| 6/14/2012 |
Bike |
West Plains |
Easy |
41.0 mi |
2:03:00 |
3:00 |
|
| 6/16/2012 |
Bike |
Nine Mile loop |
Easy |
39.4 mi |
1:57:00 |
2:59 |
|
| 6/19/2012 |
Bike |
CDA IM course |
Easy |
42.4 mi |
2:40:00 |
3:47 |
|
| 6/20/2012 |
Bike |
Nine Mile loop |
Easy |
28.0 mi |
1:24:00 |
3:00 |
|
| 6/22/2012 |
Bike |
CDA IM course |
Easy |
5.9 mi |
20:00 |
3:24 |
|
| 6/24/2012 |
Bike |
CDA IM course |
Race |
112.0 mi |
5:19:00 |
2:51 |
|
| 6/27/2012 |
Bike |
Computrainer |
Easy |
6.2 mi |
20:00 |
3:14 |
|
| 6/28/2012 |
Bike |
Seven Mile loop |
Easy |
21.0 mi |
1:10:00 |
3:20 |
|
| 7/4/2012 |
Bike |
Valley Chapel - Spangle |
Easy |
50.8 mi |
2:45:00 |
3:15 |
|
| 7/13/2012 |
Bike |
Valley Chapel - Fairfield - Waverly - Spangle |
Endurance |
63.4 mi |
3:21:00 |
3:11 |
|
| 7/18/2012 |
Bike |
Troika course from home (out 195 to Paradise) |
Endurance |
78.6 mi |
3:58:00 |
3:02 |
|
| 7/21/2012 |
Bike |
West Plains |
Endurance |
112.0 mi |
4:44:00 |
2:33 |
|
| 7/25/2012 |
Bike |
Latah, Spring Valley, Mauldin |
Endurance |
105.5 mi |
5:27:00 |
3:06 |
|
| 8/2/2012 |
Bike |
Hangman Loop |
Endurance |
30.2 mi |
1:27:45 |
2:55 |
|
| 8/5/2012 |
Bike |
Troika |
Race |
56.0 mi |
2:24:03 |
2:35 |
|
| 8/9/2012 |
Bike |
Hangman Loop |
Strength |
27.8 mi |
1:32:00 |
3:19 |
|
| 8/11/2012 |
Bike |
Computrainer |
Endurance |
65.4 mi |
3:00:00 |
2:46 |
|
| 8/12/2012 |
Bike |
Wellpinit loop from home |
Endurance |
97.1 mi |
5:01:30 |
3:07 |
|
| 8/15/2012 |
Bike |
Valley Chapel - Spangle |
Endurance |
54.7 mi |
2:46:00 |
3:03 |
|
| 8/16/2012 |
Bike |
Hangman Loop |
Strength |
26.9 mi |
1:29:00 |
3:19 |
|
| 8/18/2012 |
Bike |
Random Route |
Endurance |
117.5 mi |
6:09:00 |
3:09 |
|
| 8/22/2012 |
Bike |
Mullinex loop 2.0 |
Endurance |
85.9 mi |
4:15:00 |
2:59 |
|
| 8/26/2012 |
Bike |
Teako Oaksdale |
Endurance |
106.2 mi |
5:17:00 |
3:00 |
|
| 8/31/2012 |
Bike |
Mauldin |
Endurance |
85.8 mi |
4:20:00 |
3:02 |
|
| 9/1/2012 |
Bike |
Random Route |
Strength |
45.0 mi |
2:50:00 |
3:47 |
|
| 9/3/2012 |
Bike |
Random Route |
Strength |
32.4 mi |
2:01:00 |
3:45 |
|
| 9/4/2012 |
Bike |
Computrainer |
Strength |
32.3 mi |
1:30:00 |
2:48 |
|
| 9/5/2012 |
Bike |
Mullinex loop 2.0 |
Endurance |
85.9 mi |
3:58:00 |
2:47 |
|
| 9/8/2012 |
Bike |
Hangman Loop |
Endurance |
39.4 mi |
1:58:30 |
3:01 |
|
| 9/9/2012 |
Bike |
Latah, Spring Valley, Mauldin |
Endurance |
105.0 mi |
5:07:00 |
2:56 |
|
| 9/14/2012 |
Bike |
South Hill Random Route |
Easy |
9.5 mi |
29:00 |
3:04 |
|
| 9/15/2012 |
Bike |
Random Route |
Race |
58.3 mi |
2:42:45 |
2:48 |
|
| 9/19/2012 |
Bike |
Troika course from home (out 195 to Paradise) |
Endurance |
75.2 mi |
3:39:00 |
2:55 |
|
| 9/22/2012 |
Bike |
Teako Oaksdale |
Endurance |
106.2 mi |
5:03:00 |
2:52 |
|
| 9/29/2012 |
Bike |
CDA IM course |
Endurance |
108.3 mi |
4:49:00 |
2:41 |
|
| 10/7/2012 |
Bike |
10/7 - 3 hour very easy (Kona prep) |
Easy |
50.2 mi |
2:55:00 |
3:30 |
|
| 10/10/2012 |
Bike |
Waikoloa back to Surf and Raquet Club |
Endurance |
30.2 mi |
1:32:00 |
3:03 |
|
| 10/11/2012 |
Bike |
Random Route |
Easy |
5.9 mi |
19:30 |
3:19 |
|
| 10/12/2012 |
Bike |
Random Route |
Easy |
6.0 mi |
20:00 |
3:20 |
|
| 10/13/2012 |
Bike |
Random Route |
Race |
112.0 mi |
5:16:00 |
2:50 |
|
| 3/9/2013 |
Bike |
Valley Chapel - Fairfield - Waverly - Spangle |
Endurance |
61.7 mi |
3:19:00 |
3:14 |
|
| 3/15/2013 |
Bike |
Random Route |
Endurance |
51.4 mi |
2:40:00 |
3:07 |
|
| 3/23/2013 |
Bike |
Mullinex loop from home |
Endurance |
80.5 mi |
4:15:00 |
3:11 |
|
| 3/30/2013 |
Bike |
Troika course from home (out 195 to Paradise) |
Endurance |
77.6 mi |
3:51:00 |
2:59 |
|
| 4/11/2013 |
Bike |
Mullinex loop from home |
Endurance |
77.9 mi |
3:54:00 |
3:01 |
|
| 4/24/2013 |
Bike |
Valley Chapel to Liberty School out and back |
Steady state |
58.2 mi |
2:55:00 |
3:01 |
|
| 4/27/2013 |
Bike |
Nine Mile loop |
Easy |
36.5 mi |
1:59:30 |
3:17 |
|
| 5/3/2013 |
Bike |
Random Route |
Easy |
2.4 mi |
9:30 |
3:58 |
|
| 5/4/2013 |
Bike |
Random Route |
Race |
56.0 mi |
2:34:20 |
2:46 |
|
| 5/7/2013 |
Bike |
Computrainer |
Easy |
15.1 mi |
45:00 |
2:59 |
|
| 5/25/2013 |
Bike |
Spangle loop plus Washington/Grove/Thorpe |
Endurance |
57.5 mi |
3:03:00 |
3:11 |
|
| 5/27/2013 |
Bike |
Computrainer |
Easy |
20.7 mi |
1:00:00 |
2:54 |
|
| 6/1/2013 |
Bike |
Spangle loop plus Paradise/Washington/Grove/Thorpe |
Endurance |
59.0 mi |
3:10:00 |
3:14 |
|
| 6/8/2013 |
Bike |
Curtis Loop from home (2 hour bike, 40 miles) |
Endurance |
40.7 mi |
2:05:00 |
3:05 |
|
| 6/16/2013 |
Bike |
Nine Mile loop |
Endurance |
39.7 mi |
2:01:00 |
3:03 |
|
| 7/4/2013 |
Bike |
Valley Chapel Lollipop |
Endurance |
72.4 mi |
3:55:00 |
3:15 |
|
| 7/5/2013 |
Bike |
Random Route |
Endurance |
41.4 mi |
1:58:30 |
2:52 |
|
| 7/6/2013 |
Bike |
Vally Chapel - Latah - Latah/Walerly Road - Waverly -Spangle |
Endurance |
81.6 mi |
4:15:00 |
3:08 |
|
| 7/13/2013 |
Bike |
Vally Chapel - Latah - Latah/Walerly Road - Waverly -Spangle |
Endurance |
83.8 mi |
4:36:00 |
3:18 |
|
| 7/20/2013 |
Bike |
Random Route |
Endurance |
112.0 mi |
5:15:00 |
2:49 |
|
| 7/24/2013 |
Bike |
Valley Chapel to Liberty School out and back |
Endurance |
54.5 mi |
2:55:00 |
3:13 |
|
| 7/27/2013 |
Bike |
Random Route |
Endurance |
38.4 mi |
1:58:00 |
3:05 |
|
| 7/27/2013 |
Bike |
Hangman Loop |
Strength |
29.4 mi |
1:33:00 |
3:10 |
|
| 7/30/2013 |
Bike |
Valley Chapel - Spangle |
Endurance |
56.8 mi |
2:55:00 |
3:05 |
|
| 8/7/2013 |
Bike |
South Hill Random Route |
Endurance |
18.9 mi |
57:00 |
3:01 |
|
| 8/9/2013 |
Bike |
South Hill Random Route |
Easy |
9.6 mi |
29:00 |
3:02 |
|
| 8/10/2013 |
Bike |
CDA Olympic Distance Tri |
Race |
24.9 mi |
1:03:33 |
2:34 |
|
| 8/11/2013 |
Bike |
Seven Mile loop |
Easy |
28.5 mi |
1:35:00 |
3:20 |
|
| 8/14/2013 |
Bike |
Valley Chapel, North Kentuck Trails, Waverly, Spring Valley, Latah, Fairfiled |
Endurance |
87.4 mi |
4:40:00 |
3:13 |
|
| 8/17/2013 |
Bike |
Valley Chapel Lollipop |
Endurance |
65.9 mi |
3:35:00 |
3:16 |
|
| 8/21/2013 |
Bike |
Valley Chapel, North Kentuck Trails, Waverly, Spring Valley, Latah, Fairfiled |
Endurance |
87.4 mi |
4:41:00 |
3:13 |
|
| 8/23/2013 |
Bike |
Valley Chapel - Spangle |
Endurance |
50.8 mi |
2:45:00 |
3:15 |
|
| 8/24/2013 |
Bike |
Valley Chapel Lollipop |
Endurance |
65.9 mi |
3:20:00 |
3:03 |
|
| 8/28/2013 |
Bike |
Valley Chapel to Liberty School out and back |
Endurance |
56.4 mi |
2:49:00 |
3:00 |
|
| 9/6/2013 |
Bike |
Random Route |
Easy |
9.5 mi |
31:00 |
3:16 |
|
| 9/7/2013 |
Bike |
Random Route |
Easy |
6.5 mi |
21:00 |
3:14 |
|