Workouts

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Date Activity Course Type Distance Duration Pace ▲   2/19/2012 Weights       40:00   4/7/2012 Weights       15:00   5/23/2012 Weights       30:00   6/7/2012 Bike Spin Tempo       6/14/2012 Bike Spin Tempo       8/10/2012 Bike Spin Interval   42:42   8/14/2012 Kettlebell Harris Track Default       8/23/2012 Weights           8/25/2012 Kettlebell Harris Track Default   45:00   8/30/2012 Weights       45:00   9/4/2012 Weights       45:00   9/6/2012 Weights       45:00   10/4/2012 Weights           1/4/2013 Bike Spin Interval   45:00   1/6/2013 Bike 4mile creek greenway Easy   1:00:42   1/8/2013 Bike 4mile creek greenway Easy   44:46   1/8/2013 Bike 4mile creek greenway Easy   13:18   1/11/2013 Bike 4mile creek greenway Easy   48:32   1/14/2013 No name   Default   9:51   1/16/2013 Bike 4mile creek greenway Easy   43:57   1/18/2013 Bike 4mile creek greenway Easy   54:33   1/19/2013 Bike 4mile creek greenway Easy   19:55:10   2/16/2013 Bike Spin Tempo   45:00   3/5/2013 Run Harris Track Tempo   9:12   3/26/2013 Bike Spin Tempo   53:29   11/22/2011 Bike 4mile creek greenway Tempo 30.6 km     12/8/2011 Run Commonwealth 4 miler Hill 4.1 mi     12/11/2011 Run Smelly Cat Easy 5.0 mi     6/19/2012 Swim Harris Pool Free Style 1000.0 yd     6/19/2012 Run suger creek greenway Easy 4.5 mi     6/21/2012 Swim Simmons Pool Free Style 750.0 yd     8/20/2012 Bike Spin Interval 14.0 mi     9/7/2012 Run riverwalk greenway rock hill sc Easy 4.0 mi     11/11/2011 Run 4mile creek greenway Long 8.0 mi 1:15 0:10 10/25/2011 Run   Long 6.3 mi 1:02 0:10 11/15/2012 Swim   Free Style 1000.0 yd 0:30 0:53 11/12/2012 Swim   Free Style 750.0 yd 0:24 0:57 3/26/2012 Swim MAC Free Style 600.0 yd 0:30 1:29 10/15/2012 Bike Spin Tempo 17.0 mi 43:00 2:32 8/10/2012 Bike Spin Interval 16.0 mi 42:00 2:38 7/2/2012 Bike Spin Interval 17.0 mi 45:00 2:39 7/30/2012 Bike Spin Interval 12.0 mi 33:00 2:45 8/9/2012 Bike Spin Interval 12.2 mi 34:00 2:48 6/21/2013 Bike Spin Interval 15.0 mi 42:00 2:48 8/1/2012 Bike Spin Interval 16.0 mi 46:00 2:53 7/9/2012 Bike Spin Interval 16.0 mi 47:00 2:57 7/6/2012 Bike Spin Hill 17.0 mi 50:00 2:57 11/4/2012 Bike 4mile creek greenway Easy 26.0 mi 1:18:00 3:00 6/17/2013 Bike Spin Interval 17.0 mi 52:00 3:04 4/17/2013 Bike Spin Interval 17.0 mi 55:00 3:15 6/28/2013 Bike Spin Interval 15.0 mi 52:00 3:28 11/27/2011 Bike 4mile creek greenway Easy 20.0 mi 1:18:00 3:54 4/15/2012 Bike MAC Easy 2.0 mi 12:00 6:00 2/15/2013 Run Harris Track Easy 4.0 mi 31:35 8:00 9/12/2011 Run   Interval 2.5 mi 20:00 8:00 9/12/2011 Run   Interval 2.5 mi 20:00 8:00 9/12/2011 Run   Interval 2.5 mi 20:00 8:00 11/5/2011 Run   Interval 3.3 mi 27:00 8:07 4/28/2012 Run neighborhood 5k Tempo 1.3 mi 10:34 8:19 1/7/2013 Run Treadmill Default 1.3 mi 11:00 8:28 11/7/2011 Run   Tempo 3.6 mi 31:00 8:37 2/22/2014 Run Valentine 5k Cowens Ford Race 3.2 mi 27:40 8:43 12/1/2011 Run   Tempo 4.0 mi 35:00 8:45 12/6/2011 Run 4mile creek greenway Easy 2.5 mi 22:00 8:48 11/27/2011 Run   Tempo 2.0 mi 18:00 9:00 11/26/2011 Run Smelly Cat Easy 3.1 mi 28:00 9:02 9/18/2011 Run   Long 4.2 mi 38:00 9:03 9/18/2011 Run   Long 4.2 mi 38:00 9:03 9/18/2011 Run   Long 4.2 mi 38:00 9:03 1/23/2013 Run Harris Track Easy 4.0 mi 36:12 9:05 9/8/2011 Run   Interval 2.2 mi 20:00 9:06 9/8/2011 Run   Interval 2.2 mi 20:00 9:06 9/8/2011 Run   Interval 2.2 mi 20:00 9:06 11/30/2011 Run neighborhood 5k Easy 3.3 mi 30:01 9:06 4/24/2012 Run neighborhood 5k Tempo 3.7 mi 33:39 9:09 6/9/2012 Run 4mile creek greenway Tempo 4.1 mi 37:55 9:13 4/20/2012 Run dilworth Tempo 4.3 mi 39:10 9:13 6/5/2012 Run 4mile creek greenway Tempo 8.0 mi 1:14:02 9:15 8/16/2012 Run Dowd YMCA Tempo 3.1 mi 28:42 9:16 5/5/2012 Run elizabeth race Race 3.1 mi 28:45 9:17 6/7/2012 Run 4mile creek greenway Tempo 5.0 mi 46:34 9:17 3/11/2012 Run 4 mile creek Tempo 4.1 mi 37:56 9:20 3/17/2012 Run ballentyne commons pkwy Race 4.1 mi 38:43 9:23 5/3/2012 Run 4mile creek greenway Tempo 4.0 mi 37:38 9:24 4/22/2012 Run downtown Easy 2.0 mi 19:13 9:26 7/28/2013 Run 4mile creek greenway Easy 2.0 mi 18:53 9:27 6/3/2012 Run 4mile creek greenway Tempo 5.0 mi 47:14 9:27 9/27/2012 Run 4mile creek greenway Tempo 8.0 mi 1:15:46 9:29 5/22/2012 Run suger creek greenway Tempo 5.1 mi 48:24 9:30 3/9/2013 Run Belmont Abbey Race 5.0 km 29:30 9:30 1/10/2013 Run Harris Track Easy 1.0 mi 9:30 9:30 5/11/2012 Run 4mile creek greenway Tempo 5.1 mi 48:27 9:31 6/14/2012 Run suger creek greenway Tempo 4.0 mi 38:08 9:31 9/29/2011 Run   Tempo 4.2 mi 40:04 9:33 7/16/2013 Run 4mile creek greenway Default 1.8 mi 16:42 9:33 11/22/2012 Run Southpark Turkey Trot Race 8.0 km 47:28 9:33 3/27/2012 Run ballentyne commons pkwy Easy 4.5 mi 43:01 9:34 9/22/2011 Run   Interval 2.3 mi 22:00 9:34 9/22/2011 Run   Interval 2.3 mi 22:00 9:34 9/22/2011 Run   Interval 2.3 mi 22:00 9:34