| Date |
Activity |
Course |
Type ▲ |
Distance |
Duration |
Pace |
|
| 12/1/2011 |
Weights |
|
|
|
30:00 |
|
 |
| 1/13/2012 |
Weights |
|
|
|
50:00 |
|
|
| 1/16/2012 |
Weights |
|
|
|
45:00 |
|
|
| 2/3/2012 |
Weights |
|
|
|
40:00 |
|
|
| 1/10/2012 |
Bike |
|
Easy |
|
30:00 |
|
|
| 5/10/2012 |
Bike |
Archer Grove/Oak Grove |
Easy |
17.5 mi |
1:15:48 |
4:20 |
|
| 5/23/2012 |
Bike |
trainer |
Easy |
|
1:00:00 |
|
|
| 6/23/2012 |
Bike |
Nowhere road |
Easy |
15.0 mi |
59:52 |
4:00 |
|
| 7/1/2012 |
Bike |
Nowhere road |
Easy |
15.0 mi |
59:09 |
3:57 |
|
| 8/23/2012 |
Bike |
trainer |
Easy |
|
1:15:00 |
|
|
| 9/25/2012 |
Bike |
trainer |
Easy |
|
1:25:00 |
|
|
| 5/6/2013 |
Bike |
Nowhere road |
Easy |
19.4 mi |
1:15:54 |
3:55 |
|
| 5/1/2014 |
Bike |
trainer |
Easy |
|
1:00:02 |
|
|
| 7/2/2014 |
Bike |
trainer |
Easy |
|
1:30:03 |
|
|
| 8/7/2014 |
Bike |
trainer |
Easy |
|
1:22:10 |
|
|
| 10/15/2014 |
Bike |
trainer |
Easy |
|
30:02 |
|
|
| 1/26/2015 |
Bike |
trainer |
Easy |
|
30:01 |
|
|
| 2/7/2015 |
Bike |
trainer |
Easy |
|
45:02 |
|
|
| 2/21/2015 |
Bike |
trainer |
Easy |
|
1:00:01 |
|
|
| 3/5/2015 |
Bike |
trainer |
Easy |
|
1:00:02 |
|
|
| 3/29/2015 |
Bike |
trainer |
Easy |
|
1:00:01 |
|
|
| 4/17/2015 |
Bike |
trainer |
Easy |
|
1:00:01 |
|
|
| 6/24/2015 |
Bike |
trainer |
Easy |
15.2 mi |
1:00:01 |
3:58 |
|
| 6/26/2015 |
Bike |
trainer |
Easy |
7.2 mi |
30:01 |
4:12 |
|
| 7/2/2015 |
Bike |
trainer |
Easy |
7.4 mi |
30:03 |
4:03 |
|
| 10/23/2015 |
Bike |
trainer |
Easy |
7.1 mi |
30:03 |
4:16 |
|
| 11/21/2015 |
Bike |
trainer |
Easy |
10.6 mi |
45:01 |
4:15 |
|
| 5/5/2016 |
Bike |
trainer |
Easy |
16.4 mi |
1:10:04 |
4:16 |
|
| 6/27/2016 |
Bike |
Nowhere road |
Easy |
15.0 mi |
55:48 |
3:44 |
|
| 8/28/2012 |
Bike |
trainer |
Hill |
|
55:00 |
|
|
| 9/11/2012 |
Bike |
Bridgewater |
Hill |
12.8 mi |
1:01:21 |
4:49 |
|
| 9/21/2013 |
Bike |
Jefferson River Rd |
Hill |
39.0 mi |
2:26:09 |
3:45 |
|
| 8/9/2014 |
Bike |
Jefferson/Nowhere with hill repeats |
Hill |
43.2 mi |
2:46:59 |
3:53 |
|
| 9/23/2014 |
Bike |
Old Jefferson road |
Hill |
16.9 mi |
1:00:39 |
3:36 |
|
| 1/17/2012 |
Bike |
Spin bike tabatas |
Interval |
|
30:00 |
|
|
| 1/31/2012 |
Bike |
YMCA |
Interval |
|
1:00:00 |
|
|
| 3/14/2012 |
Bike |
gym |
Interval |
|
1:00:00 |
|
|
| 4/14/2012 |
Bike |
Nowhere road |
Interval |
15.1 mi |
1:02:55 |
4:10 |
|
| 4/17/2012 |
Bike |
Old Jefferson Road back and forth |
Interval |
20.2 mi |
1:18:25 |
3:53 |
|
| 4/24/2012 |
Bike |
Spin bike tabatas |
Interval |
|
35:00 |
|
|
| 5/8/2012 |
Bike |
trainer |
Interval |
|
1:15:00 |
|
|
| 5/17/2012 |
Bike |
trainer |
Interval |
|
30:00 |
|
|
| 5/19/2012 |
Bike |
Peachtree International Triathlon |
Interval |
25.0 mi |
1:24:55 |
3:24 |
|
| 6/20/2012 |
Bike |
trainer |
Interval |
|
1:00:00 |
|
|
| 7/28/2012 |
Bike |
Lem Edwards/Smithsonia double loop |
Interval |
30.7 mi |
1:54:56 |
3:45 |
|
| 8/4/2012 |
Bike |
Nowhere road |
Interval |
15.1 mi |
58:09 |
3:51 |
|
| 8/7/2012 |
Bike |
trainer |
Interval |
|
1:20:00 |
|
|
| 9/29/2012 |
Bike |
Anderson HIM / Pendleton-Clemson |
Interval |
37.7 mi |
2:28:08 |
3:56 |
|
| 10/2/2012 |
Bike |
trainer |
Interval |
|
1:15:00 |
|
|
| 5/11/2013 |
Bike |
Nowhere road |
Interval |
19.7 mi |
1:10:45 |
3:36 |
|
| 6/4/2013 |
Bike |
Myrtle Beach Marina Parkway |
Interval |
9.4 mi |
34:35 |
3:41 |
|
| 8/2/2013 |
Bike |
Sandy Creek Park |
Interval |
16.8 mi |
1:00:16 |
3:36 |
|
| 8/6/2013 |
Bike |
Sandy Creek Park |
Interval |
7.8 mi |
30:44 |
3:58 |
|
| 8/28/2013 |
Bike |
Winterville TT loop |
Interval |
16.8 mi |
57:33 |
3:27 |
|
| 9/4/2013 |
Bike |
Winterville TT loop |
Interval |
29.5 mi |
1:42:39 |
3:29 |
|
| 9/17/2013 |
Bike |
Winterville TT loop |
Interval |
16.8 mi |
1:01:01 |
3:38 |
|
| 9/19/2013 |
Bike |
Winterville TT loop |
Interval |
26.0 mi |
1:30:29 |
3:29 |
|
| 3/2/2014 |
Bike |
trainer ladder |
Interval |
|
1:25:00 |
|
|
| 3/4/2014 |
Bike |
7 x 7 trainer intervals |
Interval |
|
1:13:02 |
|
|
| 3/18/2014 |
Bike |
Bike Tabatas |
Interval |
|
32:40 |
|
|
| 4/12/2014 |
Bike |
bike taper intervals |
Interval |
|
32:11 |
|
|
| 5/21/2014 |
Bike |
4 x 7 trainer intervals |
Interval |
|
50:04 |
|
|
| 10/1/2014 |
Bike |
Trainer tabatas |
Interval |
|
32:40 |
|
|
| 11/1/2014 |
Bike |
trainer ladder |
Interval |
|
1:25:00 |
|
|
| 11/8/2014 |
Bike |
7 x 7 trainer intervals |
Interval |
|
1:15:03 |
|
|
| 11/15/2014 |
Bike |
Trainer tabatas |
Interval |
|
32:40 |
|
|
| 3/31/2015 |
Bike |
6 x 7 bike intervals |
Interval |
|
1:20:07 |
|
|
| 4/21/2015 |
Bike |
3 x 15 trainer intervals |
Interval |
|
1:12:57 |
|
|
| 5/14/2015 |
Bike |
trainer cruise intervals |
Interval |
|
1:00:01 |
|
|
| 5/19/2015 |
Bike |
Trainer tabatas |
Interval |
|
32:40 |
|
|
| 3/1/2016 |
Bike |
trainer |
Interval |
15.6 mi |
1:00:01 |
3:52 |
|
| 3/5/2016 |
Bike |
trainer ladder |
Interval |
17.6 mi |
1:20:00 |
4:34 |
|
| 5/3/2016 |
Bike |
trainer ladder |
Interval |
20.3 mi |
1:20:00 |
3:58 |
|
| 5/10/2016 |
Bike |
trainer z5 |
Interval |
20.5 mi |
1:20:00 |
3:55 |
|
| 5/14/2016 |
Bike |
Winterville TT loop |
Interval |
28.1 mi |
1:39:01 |
3:32 |
|
| 6/9/2016 |
Bike |
trainer |
Interval |
15.4 mi |
1:00:01 |
3:55 |
|
| 7/6/2016 |
Bike |
trainer |
Interval |
14.2 mi |
54:01 |
3:49 |
|
| 7/14/2016 |
Bike |
Trainer tabatas |
Interval |
9.7 mi |
39:20 |
4:05 |
|
| 7/16/2016 |
Bike |
Smithonia double loop |
Interval |
32.3 mi |
1:56:05 |
3:36 |
|
| 1/21/2012 |
Bike |
|
Long |
|
2:00:00 |
|
|
| 1/28/2012 |
Bike |
|
Long |
21.7 mi |
1:41:58 |
4:42 |
|
| 3/24/2012 |
Bike |
Jefferson River Rd |
Long |
29.4 mi |
2:04:59 |
4:16 |
|
| 6/17/2012 |
Bike |
Jefferson River Rd |
Long |
29.7 mi |
2:03:12 |
4:09 |
|
| 8/25/2012 |
Bike |
Anderson HIM / Pendleton-Clemson |
Long |
45.8 mi |
3:15:41 |
4:17 |
|
| 9/1/2012 |
Bike |
Shortened Gambler route |
Long |
48.7 mi |
3:08:01 |
3:52 |
|
| 9/15/2012 |
Bike |
past Crawford out and back |
Long |
50.0 mi |
2:59:26 |
3:36 |
|
| 9/22/2012 |
Bike |
Jefferson/Brockton/Nowhere |
Long |
49.3 mi |
3:03:34 |
3:44 |
|
| 3/30/2013 |
Bike |
Firefly to Crawford |
Long |
38.6 mi |
2:42:03 |
4:12 |
|
| 4/27/2013 |
Bike |
Jefferson River Rd |
Long |
22.2 mi |
1:23:05 |
3:45 |
|
| 6/1/2013 |
Bike |
Jefferson River Rd |
Long |
34.4 mi |
2:18:43 |
4:03 |
|
| 7/13/2013 |
Bike |
Augusta HIM course |
Long |
53.1 mi |
3:12:29 |
3:38 |
|
| 7/6/2014 |
Bike |
Jefferson/Brockton/Nowhere |
Long |
49.3 mi |
3:10:00 |
3:52 |
|
| 7/20/2014 |
Bike |
Ann Arbor to Hell and back |
Long |
78.8 mi |
4:54:33 |
3:45 |
|
| 7/27/2014 |
Bike |
Union Point out and back |
Long |
75.5 mi |
5:03:08 |
4:01 |
|
| 8/30/2014 |
Bike |
Gambler 50k route + Smithonia loop |
Long |
42.5 mi |
2:27:06 |
3:28 |
|
| 4/25/2015 |
Bike |
trainer |
Long |
|
2:30:02 |
|
|
| 5/2/2015 |
Bike |
past Crawford out and back |
Long |
50.3 mi |
3:04:26 |
3:40 |
|
| 5/16/2015 |
Bike |
trainer |
Long |
|
3:00:01 |
|
|
| 5/24/2015 |
Bike |
Maxeys (10 miles cut off) |
Long |
48.8 mi |
2:54:19 |
3:35 |
|
| 7/3/2016 |
Bike |
Jefferson/Brockton/Nowhere |
Long |
57.3 mi |
3:50:30 |
4:02 |
|