Workouts


Summary
wait
Date ▲ Activity Course Type Distance Duration Pace  
8/26/2001 Run
Colby's Run
Race 5.0 km 22:58 7:24
7/10/2005 Run
Take the Lake 5 K (Pushing William)
Race 5.0 km 22:32 7:16
7/20/2005 Run
Around Lake Q
Race 5.0 km 21:56 7:04
7/30/2005 Bike
Sharon TT
Race 12.1 mi 29:50 2:29
7/12/2009 Run
Take the Lake 5 K (Pushing William)
Race 5.0 km 25:23 8:11
7/19/2009 Run
To Lake Q 10K
Long 6.2 mi 55:00 8:53
7/26/2009 Run
Loop to Malden
Long 8.3 mi 1:20:00 9:42
7/27/2009 Run
Gym to Gloucester St on Esplanade
Easy 3.6 mi 30:00 8:20
7/28/2009 Bike
Work and Back Through Winchester
Easy 25.0 mi 1:25:00 3:24
7/29/2009 Run
Treadmill
Tempo 4.0 mi 32:00 8:00
8/2/2009 Run
Around Lake Q from Home
Long 8.7 mi 1:20:00 9:12
8/3/2009 Arc/Elliptical
Arc Trainer
Default   35:00  
8/4/2009 Bike
Work and Back
Easy 19.0 mi 1:10:00 3:42
8/5/2009 Run
Malden Center to Home
Easy 3.5 mi 30:00 8:35
8/11/2009 Run
Around Lake Q
Easy 3.1 mi 27:00 8:43
8/12/2009 Arc/Elliptical
Elliptical Trainer
Default   15:00  
8/12/2009 Bike
North Redding & Around
Tempo 33.0 mi 1:40:00 3:02
8/13/2009 Run
To Lake Q 10K
Tempo 6.2 mi 49:00 7:55
8/14/2009 Run
Breakheart Outerloop
Tempo 3.0 mi 30:00 10:00
8/17/2009 Run
Franklin through the Fells and Back
Long 7.0 mi 1:05:00 9:18
8/18/2009 Arc/Elliptical
Arc Trainer
Default   1:15:00  
8/19/2009 Run
Around Melrose
Long 4.0 mi 33:00 8:15
8/19/2009 Bike
Work and Back Through Winchester
Tempo 24.0 mi 1:40:00 4:10
8/21/2009 Run
Treadmill
Long 7.1 mi 1:00:00 8:28
8/23/2009 Run
Around Lake Q from Home
Long 11.3 mi 1:50:00 9:47
8/24/2009 Arc/Elliptical
Arc Trainer
Default   1:05:00  
8/25/2009 Arc/Elliptical
Arc Trainer
Default      
8/26/2009 Run
Around Charles Basin
Long 7.0 mi 1:05:00 9:18
8/27/2009 Arc/Elliptical
Arc Trainer
Default   1:05:00  
8/28/2009 Arc/Elliptical
Arc Trainer
Default   20:00  
8/28/2009 Run
Treadmill
Long 5.5 mi 44:00 8:00
8/30/2009 Run
HM Loop throuh BH & around Lake Q
Long 13.5 mi 2:11:00 9:43
8/31/2009 Arc/Elliptical
Arc Trainer
Default   16:00  
8/31/2009 Run
Treadmill
Tempo 2.0 mi 14:04 7:02
9/1/2009 Bike
Work and Back
Tempo 19.0 mi 1:10:00 3:42
9/2/2009 Run
Around Lake Q
Race 5.0 km 22:43 7:19
9/3/2009 Run
Run Home From Work
Long 8.8 mi 1:23:00 9:26
9/5/2009 Bike
Salisbury to Melrose
Tempo 46.1 mi 2:11:00 2:51
9/7/2009 Run
HM Loop throuh BH & around Lake Q
Long 15.9 mi 2:18:00 8:43
9/9/2009 Run
Treadmill
Tempo 5.0 mi 38:00 7:36
9/10/2009 Bike
Work and Back
Easy 19.0 mi 1:12:00 3:48
9/10/2009 Run
Treadmill
Hill 3.3 mi 30:00 9:14
9/12/2009 Bike
Mtn Biking in Lynwoods
Long 14.0 mi 2:10:00 9:18
9/13/2009 Run
HM Loop throuh BH & around Lake Q
Long 15.7 mi 2:33:00 9:47
9/15/2009 Bike
Work and Back Through Winchester
Tempo 26.0 mi 1:40:00 3:51
9/16/2009 Run
To Fells and around Spot Pond
Long 8.6 mi 1:17:00 8:58
9/18/2009 Bike
Work and Back
Tempo 20.0 mi 1:15:00 3:45
9/18/2009 Run
Treadmill
Tempo 5.0 mi 37:00 7:24
9/20/2009 Run
Loop out to mystic lakes
Long 19.2 mi 3:03:00 9:32
9/22/2009 Bike
Work and Back
Tempo 20.0 mi 1:15:00 3:45
9/23/2009 Run
Treadmill
Tempo 5.0 mi 36:00 7:12
9/24/2009 Bike
Work and Back
Tempo 20.0 mi 1:15:00 3:45
9/25/2009 Run
Tour o' Melrose
Tempo 11.3 mi 1:32:00 8:08
9/28/2009 Run
Home via Arlington and Winchester
Long 14.3 mi 2:15:00 9:27
9/29/2009 Bike
Work and Back Through Winchester
Tempo 25.0 mi 1:30:00 3:36
9/30/2009 Run
Treadmill
Tempo 5.0 km 22:30 7:15
10/1/2009 Run
Treadmill
Hill 6.2 mi 46:00 7:26
10/2/2009 Bike
Work and Back
Tempo 19.0 mi 1:10:00 3:42
10/4/2009 Run
Run Around Melrose to Saugus Wakefield and Home with Hills
Long 19.9 mi 3:15:00 9:48
10/6/2009 Bike
Work and Back
Tempo 18.0 mi 1:09:00 3:50
10/7/2009 Run
Run Home From Work
Tempo 8.6 mi 1:09:30 8:04
10/8/2009 Bike
Work and Back
Tempo 18.0 mi 1:06:00 3:40
10/12/2009 Run
Treadmill
Easy 4.0 mi 34:00 8:30
10/12/2009 Run
Around Melrose
Easy 4.3 mi 40:00 9:25
10/13/2009 Bike
Exercise Bike at Gym
Tempo 12.0 mi 35:00 2:55
10/14/2009 Bike
rode to work
Tempo 9.0 mi 33:00 3:40
10/14/2009 Run
Run Home From Work
Long 10.2 mi 1:26:30 8:28
10/15/2009 Bike
rode home
Tempo 10.0 mi 35:00 3:30
10/17/2009 Run
Scituate Duathlon
Race 4.8 mi 36:24 7:35
10/17/2009 Bike
Scituate Duathlon
Race 10.4 mi 29:36 2:51
10/20/2009 Run
Around Melrose
Hill 7.0 mi 1:00:30 8:39
10/22/2009 Run
Around Melrose
Tempo 4.8 mi 39:00 8:08
10/23/2009 Run
Treadmill
Easy 3.3 mi    
10/25/2009 Run
Cape Cod Marathon
Race 26.2 mi 3:55:45 9:00
10/30/2009 Run
To Lake Q 10K
Tempo 6.2 mi 46:45 7:33
11/1/2009 Run
Around Melrose
Tempo 7.7 mi 1:04:30 8:23
11/2/2009 Run
Treadmill
Tempo 4.3 mi 30:15 7:03
11/5/2009 Arc/Elliptical
Arc Trainer
Default   30:00  
11/5/2009 Run
Run Home From Work
Tempo 9.1 mi 1:10:45 7:48
11/9/2009 Run
Around Melrose
Tempo 6.6 mi 57:00 8:39
11/10/2009 Arc/Elliptical
Arc Trainer
Default   22:00  
11/10/2009 Run
Treadmill
Easy 1.5 mi 13:30 9:00
11/11/2009 Arc/Elliptical
Arc Trainer
Default   15:00  
11/11/2009 Run
Treadmill
Tempo 8.0 mi 1:01:08 7:39
11/13/2009 Run
Treadmill
Tempo 5.1 mi 35:00 6:52
11/15/2009 Run
Run to Redding Center and Back
Tempo 14.0 mi 1:55:30 8:15
11/17/2009 Run
Treadmill
Easy 4.0 mi 28:00 7:00
11/18/2009 Run
Around Lake Q Warmup
Easy 1.2 mi 11:00 9:10
11/18/2009 Run
Around Lake Q
Race 5.0 km 21:20 6:52
11/19/2009 Run
Treadmill
Tempo 5.0 mi 39:00 7:48
11/20/2009 Run
Treadmill
Tempo 5.0 mi 39:50 7:58
11/23/2009 Run
Treadmill
Tempo 5.0 mi 39:40 7:56
11/24/2009 Run
Treadmill
Tempo 8.1 mi 1:00:00 7:24
11/25/2009 Run
Around Melrose
Long 12.3 mi 1:54:00 9:15
11/29/2009 Run
Around Lake Q from Home
Tempo 8.7 mi 1:06:30 7:41
11/30/2009 Run
Treadmill
Tempo 4.0 mi 31:30 7:53
12/1/2009 Run
Misc
Tempo 1.3 mi 11:00 8:28
12/2/2009 Run
Treadmill
Tempo 4.0 mi 30:40 7:40
12/3/2009 Run
Treadmill
Tempo 5.0 mi 39:30 7:54
12/4/2009 Run
Around Charles Basin
Tempo 7.7 mi 57:33 7:28