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Workouts

Summary

Date	Activity	Course	Type	Distance	Duration ▲	Pace
9/27/2010	Run	Shouse Village	Easy	4.0 mi
5/23/2018	Strength	PT	Default
1/13/2020	Walk	Morning walk	Easy
9/19/2020	Run	trail work	Walk	2.5 mi
7/3/2021	Run	Trail work on Tuscarora Trail	Ramble	3.3 mi
10/6/2018	hep				0:15
10/7/2018	hep				0:15
10/8/2018	hep				0:15
10/9/2018	hep				0:15
10/10/2018	hep				0:15
10/13/2018	hep				0:15
2/5/2014	hep				0:20
2/2/2016	hep				0:20
10/11/2018	hep				0:30
10/12/2018	hep				0:30
5/14/2012	hep				0:45
12/24/2013	hep				0:45
1/4/2014	hep				0:45
1/13/2014	hep				0:45
1/20/2014	hep				0:45
4/30/2012	hep				0:50
4/2/2017	Run	filler for runstreak	Easy	0.1 mi	0:50	16:40
12/1/2018	Strength	plank	Default		1:22
8/28/2013	Run	cooldown	Easy	0.2 mi	1:47	10:28
8/1/2020	Run	watch test	Easy	0.1 mi	2:31	22:53
1/6/2019	Run	cooldown	Cooldown	0.2 mi	2:58	12:24
9/28/2017	Run	warmup	Warmup	0.3 mi	3:05	11:51
12/28/2018	Strength	more core	Default		3:10
11/30/2015	Run	TM	Easy	0.1 mi	3:14	24:51
12/31/2013	Run	TM	Easy	0.3 mi	3:30	11:40
8/3/2022	Swim	Red Beach	Mixed	0.1 mi	4:17	1:25:48
12/29/2018	Strength	Preflight stretching!	Default		4:21
8/8/2012	Run	warmup strides	Easy	0.5 mi	4:29	8:29
8/1/2012	Run	cooldown	Easy	0.5 mi	4:34	9:19
1/25/2023	Run	Test run at Lubber Run	Easy	0.3 mi	4:34	16:56
1/2/2023	Bike	Simona Cafe ride	Easy	0.5 mi	4:36	9:35
9/14/2021	Run	false start	Easy	0.5 mi	4:43	10:29
8/22/2012	Run	cooldown	Easy	0.3 mi	4:50	18:36
5/7/2020	Run	#everysinglestreet bluemont	Easy	0.5 mi	5:00	10:00
6/20/2021	Other	post sauna cooldown	Default		5:05
1/30/2023	Other	Rowing warmup	Default		5:06
4/15/2020	Run	Measuring	Easy	0.4 mi	5:07	12:48
12/1/2017	Bike	test ride	Easy	0.9 mi	5:18	5:46
6/30/2022	Strength	[abandoned] Driveway Weights	Default		5:21
12/28/2018	Strength	core stuff	Default		5:23
11/30/2023	Default		Default		5:31
9/8/2014	Run	cooldown	Walk	0.3 mi	5:33	18:32
11/19/2013	Run	cooldown	Easy	0.4 mi	5:34	13:16
8/27/2015	Run	cooldown	Easy	0.3 mi	5:37	19:23
2/5/2018	Bike	Testing Bon Jon Pass tires and Lezyne Super GPS!	Easy	0.8 mi	5:37	7:18
8/15/2012	Run	cooldown	Easy	0.5 mi	5:38	11:03
1/3/2013	Run	tm cooldown	Easy	0.5 mi	5:39	11:18
3/5/2019	Strength	supermans, dead bugs, bear crawls, 3x10	Default		5:44
3/5/2015	Run	Wolf Pack Trail	Walk	0.3 mi	5:52	19:34
2/14/2020	Walk	walk home from bus stop	Easy	0.3 mi	6:09	18:06
3/6/2019	Strength	supermans, dead bugs, bear crawls, 3 x 10	Default		6:24
8/11/2015	Run	strides and cooldown	Easy	0.5 mi	6:28	11:59
8/4/2015	Run	Lake Fairfax warmup	Easy	0.3 mi	6:35	19:22
12/8/2019	Run	jog to car after DD	Easy	0.5 mi	6:36	14:21
5/10/2012	Run	cooldown	Easy	0.6 mi	6:39	10:25
8/15/2015	Run	cooldown	Easy	0.4 mi	6:45	19:18
8/21/2013	Run	cooldown	Easy	0.4 mi	6:50	19:33
6/1/2020	Run	afternoon toby	Easy	0.4 mi	6:57	19:52
8/13/2015	Run	cooldown	Easy	0.3 mi	6:59	22:32
8/20/2013	Run	warm up	Easy	0.8 mi	7:00	9:20
2/22/2020	Run		Easy	0.6 mi	7:12	11:15
5/30/2013	Run	cooldown	Walk	0.4 mi	7:14	18:05
2/10/2023	Swim	pool jogging at WL	Pool jogging		7:14
10/18/2015	Run	cooldown	Cooldown	0.4 mi	7:21	21:01
8/21/2015	Run	warmup	Easy	0.7 mi	7:28	11:09
10/22/2022	Run	cooldown	Cooldown	0.7 mi	7:28	10:50
12/26/2018	Strength	core stuff	Default		7:29
5/28/2015	Run	cooldown	Easy	0.3 mi	7:34	26:06
6/1/2014	Run	cooldown	Walk	0.4 mi	7:37	21:45
10/17/2018	Run	cooldown	Cooldown	0.5 mi	7:47	14:42
7/17/2016	Run	warmup	Warmup	0.7 mi	7:49	12:02
5/3/2020	Run	Padding	Easy	0.4 mi	7:49	18:37
2/20/2019	Strength	core stuff	Default		7:55
8/26/2015	Run	strides & cooldown	Easy	0.5 mi	7:57	15:36
2/1/2019	Strength	core stuff	Default		7:57
8/8/2019	Run	cooldown walk	Walk	0.5 mi	8:06	16:53
5/2/2022	Walk	SBUX walk	Easy	0.4 mi	8:12	20:30
12/26/2022	Run	Run home from Compass	Easy	0.8 mi	8:13	10:58
11/24/2022	Run	Alexandria Turkey Trot warmup	Warmup	0.7 mi	8:20	11:16
12/31/2012	Run	Shouse Village	Easy	1.0 mi	8:25	8:25
5/5/2021	Bike	Ride to Westover	Easy	1.1 mi	8:28	7:34
8/26/2015	Run	warmup	Easy	0.5 mi	8:32	17:04
2/19/2020	Walk	Walk to metro	Easy	0.5 mi	8:37	16:54
8/31/2015	Run	warmup	Easy	0.5 mi	8:44	17:28
3/16/2016	Run	W&OD 28 west	Cooldown	0.4 mi	8:48	20:28
3/17/2018	Run	little bit left	Race	0.7 mi	8:51	12:39
5/19/2011	Run	WOD Clarks Crossing	Easy	1.0 mi	8:56	8:52
7/22/2020	Run	dead watch	Easy	0.8 mi	9:00	12:00
8/28/2015	Run	warmup	Easy	0.5 mi	9:07	18:14
8/10/2015	Run	strides & cooldown	Easy	0.6 mi	9:13	15:54
12/23/2018	Walk	La Fortuna Waterfall	Easy	0.3 mi	9:16	34:21
5/18/2011	Run	Hidden Creek	Tempo	1.0 mi	9:18	9:13
2/18/2020	Walk	Morning walk	Easy	0.6 mi	9:26	15:28
12/31/2012	Run	Shouse Village	Easy	1.0 mi	9:28	9:29
9/8/2023	Bike		Default	1.3 mi	9:30	7:37