Workouts

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Date Activity ▲ Course Type Distance Duration Pace   8/21/2007 Weights           9/11/2007 Weights           9/14/2007 Weights           9/20/2007 Weights           1/4/2008 Weights           1/7/2008 Weights           2/15/2008 Weights           2/26/2008 Weights           3/4/2008 Weights           3/6/2008 Weights           3/13/2008 Weights           1/9/2012 Weights       10:00   12/1/2014 Weights       10:00   5/15/2009 Bike Diamond Head Easy 10.0 mi 1:00:00 6:00 5/25/2009 Bike Diamond Head Easy 8.0 mi 45:00 5:38 5/31/2009 Bike Diamond Head Easy 7.5 mi 45:00 6:00 6/1/2009 Bike Diamond Head Easy 11.5 mi 50:00 4:21 6/16/2009 Bike Diamond Head Easy 8.0 mi 40:00 5:00 6/20/2009 Bike Diamond Head Easy 12.0 mi 53:00 4:25 6/29/2009 Bike Diamond Head Easy 10.9 mi 50:00 4:36 7/4/2009 Bike Diamond Head Easy 16.5 mi 1:10:00 4:15 7/10/2009 Bike Diamond Head Easy 16.3 mi 1:11:00 4:22 7/21/2009 Bike Diamond Head Easy 14.5 mi 1:05:00 4:29 7/25/2009 Bike Kalanianaole Hwy Long 14.4 mi 1:01:00 4:15 7/30/2009 Bike Kahala Hill 10.2 mi 1:12:00 7:04 8/2/2009 Bike Kalanianaole Hwy Easy 18.0 mi 1:30:00 5:00 8/6/2009 Bike Kahala Interval 14.2 mi 1:05:00 4:35 8/8/2009 Bike Hawaii Kai Hill 13.8 mi 1:18:00 5:40 8/13/2009 Bike Random Route Interval 11.6 mi 50:00 4:19 8/15/2009 Bike Diamond Head Tempo 8.8 mi 35:00 3:59 8/16/2009 Bike Kalanianaole Hwy Long 17.0 mi 1:20:00 4:43 8/20/2009 Bike Kalanianaole Hwy Long 13.4 mi 50:00 3:44 8/23/2009 Bike Kahala Easy 12.2 mi 53:00 4:21 8/27/2009 Bike Kahala Easy 7.3 mi 28:00 3:51 8/30/2009 Bike Kahala Race 12.0 mi 48:00 4:00 9/5/2009 Bike Kalanianaole Hwy Long 23.0 mi 1:30:00 3:55 10/22/2009 Bike Lagoon Dr Interval 12.5 mi 50:00 4:00 11/27/2009 Bike Kahala Easy 8.0 mi 37:00 4:38 12/20/2009 Bike Kalanianaole Hwy Easy 14.2 mi 1:08:00 4:48 12/27/2009 Bike Kalanianaole Hwy Easy 18.2 mi 1:18:00 4:18 1/10/2010 Bike Kalanianaole Hwy Easy 5.0 mi 30:00 6:00 1/12/2010 Bike Random Route Easy   1:00:00   1/21/2010 Bike Lagoon Dr Tempo 12.0 mi 45:00 3:45 1/24/2010 Bike Kalanianaole Hwy Long 27.5 mi 1:54:00 4:09 1/26/2010 Bike Random Route Interval   1:00:00   1/31/2010 Bike Kalanianaole Hwy Easy 30.5 mi 2:10:00 4:16 2/4/2010 Bike Kahala Hill 11.5 mi 1:02:00 5:24 2/9/2010 Bike Lagoon Dr Interval 14.5 mi 1:08:00 4:42 2/13/2010 Bike North Shore Long 41.3 mi 3:03:00 4:27 2/16/2010 Bike   Interval   1:15:00   2/18/2010 Bike Lagoon Dr Hill 15.4 mi 1:13:36 4:47 2/21/2010 Bike   Tempo 19.2 mi 1:16:00 3:58 2/25/2010 Bike   Interval   1:00:00   2/28/2010 Bike Makapu'u Race 12.5 mi 41:43 3:21 3/2/2010 Bike Kahala Tempo 13.5 mi 53:00 3:56 3/4/2010 Bike Kahala Hill 7.5 mi 53:00 7:04 3/19/2010 Bike Kalanianaole Hwy Easy 17.3 mi 1:06:00 3:49 3/21/2010 Bike North Shore Long 47.0 mi 3:09:00 4:02 3/26/2010 Bike Kahala Hill 10.0 mi 1:00:00 6:00 3/28/2010 Bike Kalanianaole Hwy Long 51.0 mi 3:29:00 4:06 4/11/2010 Bike Kalanianaole Hwy Easy 15.0 mi 1:01:00 4:04 4/20/2010 Bike random Interval 12.0 mi 50:00 4:10 4/22/2010 Bike random Interval 7.0 mi 25:00 3:35 5/1/2010 Bike Kahala Tempo 6.7 mi 25:30 3:49 5/8/2010 Bike Kalanianaole Hwy Easy 18.0 mi 1:18:00 4:20 5/16/2010 Bike Ala Moana Race 20.0 km 42:31 3:26 7/29/2010 Bike Downtown Interval   40:00   7/31/2010 Bike Kahala Easy 11.8 mi 51:00 4:20 8/3/2010 Bike Kahala Hill 11.1 mi 57:00 5:08 8/7/2010 Bike Kalanianaole Hwy Long 18.0 mi 1:15:00 4:10 8/12/2010 Bike Kahala Tempo 16.8 mi 1:15:00 4:29 8/15/2010 Bike Kalanianaole Hwy Easy 16.8 mi 1:05:00 3:53 8/17/2010 Bike Ala Moana Interval   35:00   8/19/2010 Bike Kahala Hill 10.5 mi 1:15:00 7:09 8/21/2010 Bike Kahala Tempo 9.0 mi 40:00 4:27 8/22/2010 Bike Kalanianaole Hwy Easy 15.0 mi 1:05:00 4:20 8/24/2010 Bike Lagoon Dr Interval 14.7 mi 1:03:00 4:18 8/28/2010 Bike Kahala Tempo 19.0 mi 1:10:00 3:42 8/31/2010 Bike Kahala Hill 11.0 mi 58:00 5:17 9/5/2010 Bike Makapu'u Long 27.0 mi 2:00:00 4:27 9/9/2010 Bike Kahala Tempo 11.5 mi 48:00 4:12 9/12/2010 Bike Kahala Race 12.0 mi 40:08 3:21 9/14/2010 Bike Kalanianaole Hwy Easy 18.0 mi 1:19:00 4:24 9/23/2010 Bike Kalanianaole Hwy Long 19.2 mi 1:19:00 4:07 11/14/2010 Bike Kalanianaole Hwy Easy 20.0 mi 1:38:00 4:54 11/21/2010 Bike Kalanianaole Hwy Long 27.5 mi 1:55:00 4:11 12/24/2010 Bike Kalanianaole Hwy Easy 11.0 mi 53:00 4:50 12/31/2010 Bike Kalanianaole Hwy Easy 13.6 mi 1:05:00 4:47 1/7/2011 Bike Kahala Easy 8.0 mi 35:00 4:23 1/13/2011 Bike Ala Moana Tempo   45:00   1/16/2011 Bike Ala Moana Tempo 19.9 mi 1:38:00 4:56 1/20/2011 Bike Ala Moana Tempo   1:00:00   1/23/2011 Bike Makapu'u Long 21.0 mi 1:30:00 4:18 1/27/2011 Bike Lagoon Dr Tempo 16.5 mi 1:03:00 3:50 1/30/2011 Bike Makapu'u Long 28.0 mi 2:00:00 4:18 2/1/2011 Bike Kahala Interval 16.0 mi 1:00:00 3:45 2/6/2011 Bike Kalanianaole Hwy Long 31.0 mi 2:08:00 4:08 2/8/2011 Bike Lagoon Dr Interval 14.0 mi 1:00:00 4:18 2/10/2011 Bike Kahala Hill 13.3 mi 1:05:00 4:54 2/12/2011 Bike North Shore Long 44.0 mi 3:15:00 4:26