Workouts

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Date ▼ Activity Course Type Distance Duration Pace   5/17/2013 Run Work to Avenues 10k Default 6.1 mi 59:09 9:46 5/17/2013 Swim KOPFC pool Default 2000.0 m 52:00 41:51 5/16/2013 Run Work to Avenues 10k Default 6.1 mi 58:58 9:45 5/14/2013 Swim KOPFC pool Default 2250.0 m 53:00 37:55 5/13/2013 Run Work to Avenues 10k Default 6.1 mi 59:40 9:52 5/10/2013 Bike Commute in Tempo 21.4 mi 1:08:04 3:11 5/9/2013 Bike   Hill 19.7 mi 1:18:17 3:59 5/9/2013 Swim   Default 2000.0 m 50:00 40:15 5/8/2013 Bike   Indoor   50:00   5/7/2013 Run BST Federal Heoghts Default 6.4 mi 1:05:58 10:22 5/6/2013 Run Work to Avenues 10k - backwards Default 6.1 mi 58:59 9:42 5/6/2013 Swim   Default 2250.0 m 1:00:00 42:55 5/4/2013 Swim   Default 2000.0 m 53:00 42:39 5/3/2013 Bike   Default 35.9 mi 2:07:34 3:34 5/2/2013 Run   Endurance 5.0 mi 46:32 9:16 5/1/2013 Swim   Default 2000.0 m 54:00 43:28 4/30/2013 Run   Default 6.0 mi 58:00 9:40 4/29/2013 Swim   Default 1500.0 m 50:00 53:39 4/29/2013 Weights       45:00   4/27/2013 Run   Default 1.8 mi 16:00 9:09 4/27/2013 Bike   Default 17.5 mi 57:29 3:18 4/26/2013 Bike   Default 13.6 mi 45:21 3:21 4/25/2013 Run Work to Avenues 10k Interval 6.1 mi 58:28 9:40 4/25/2013 Swim   Default 1000.0 m 20:00 32:12 4/24/2013 Weights       45:00   4/23/2013 Run T-Mill Interval 4.0 mi 34:43 8:41 4/23/2013 Swim   Default 2000.0 m 49:00 39:26 4/22/2013 Run T-Mill Endurance 5.0 mi 44:40 8:56 4/20/2013 Run Random Route Default 8.5 mi 1:30:47 10:41 4/20/2013 Bike   Default 21.6 mi 1:12:49 3:23 4/19/2013 Swim   Default 2500.0 m 59:00 37:59 4/19/2013 Weights       45:00   4/18/2013 Run T-Mill Default 5.0 mi 43:55 8:47 4/17/2013 Bike   Default   50:00   4/17/2013 Swim   Default 2000.0 m 52:00 41:51 4/16/2013 Run   Default 6.1 mi 59:45 9:53 4/15/2013 Swim KOPFC pool Default 2000.0 m 53:00 42:39 4/15/2013 Weights       45:00   4/13/2013 Run Random Route Default 3.5 mi 36:22 10:33 4/13/2013 Bike Random Route Default 38.4 mi 2:09:00 3:22 4/12/2013 Run Work to Avenues 10k Default 6.0 mi 57:55 9:36 4/12/2013 Swim KOPFC pool Default 2200.0 m 55:00 40:15 4/10/2013 Swim KOPFC pool Default 2500.0 m 1:03:00 40:34 4/9/2013 Run T-Mill Default 6.0 mi 51:32 8:36 4/8/2013 Weights       45:00   4/6/2013 Bike Random Route Long 28.9 mi 1:35:40 3:19 4/5/2013 Swim KOPFC pool Free Style 1500.0 m 40:00 42:55 4/4/2013 Run Daybreak lake Tempo 4.5 mi 53:45 11:57 4/3/2013 Weights       45:00   4/1/2013 Run T-Mill Tempo 5.0 mi 44:43 8:57 4/1/2013 Swim KOPFC pool Free Style 600.0 m 15:00 40:15 3/30/2013 Run Random Route Endurance 3.2 mi 31:50 10:03 3/30/2013 Bike Random Route Long 29.0 mi 1:38:30 3:24 3/29/2013 Run Work to Avenues 10k Endurance 6.1 mi 59:41 9:51 3/29/2013 Swim KOPFC pool Free Style 2200.0 m 1:00:00 43:54 3/28/2013 Bike Cycleops Fluid Trainer Hill 13.8 mi 56:00 4:04 3/27/2013 Swim KOPFC pool Free Style 2000.0 m 47:00 37:50 3/27/2013 Weights       45:00   3/26/2013 Bike Cycleops Fluid Trainer Indoor   50:00   3/25/2013 Run Random Hill 5.5 mi 55:21 10:04 3/25/2013 Swim KOPFC pool Free Style 2000.0 m 45:00 36:13 3/23/2013 Bike Cycleops Fluid Trainer Indoor   2:00:00   3/22/2013 Swim KOPFC pool Free Style 1900.0 m 47:00 39:49 3/20/2013 Swim KOPFC pool Free Style 1750.0 m 42:00 38:38 3/20/2013 Weights       45:00   3/19/2013 Run Work to Avenues 10k Endurance 6.1 mi 58:27 9:35 3/19/2013 Swim KOPFC pool Free Style 2200.0 m 52:00 38:03 3/16/2013 Run Random Route Endurance 3.4 mi 32:07 9:32 3/16/2013 Bike Random Route Tempo 20.3 mi 1:09:57 3:27 3/15/2013 Swim KOPFC pool Free Style 1500.0 m 36:00 38:38 3/14/2013 Bike Lower City Creek - 11th Ave - VA St. Tempo 13.0 mi 50:49 3:55 3/13/2013 Swim KOPFC pool Free Style 1750.0 yd 45:00 45:16 3/13/2013 Weights       45:00   3/12/2013 Run City Creek 4 loop Endurance 4.0 mi 37:49 9:28 3/12/2013 Swim KOPFC pool Free Style 2000.0 m 52:00 41:51 3/9/2013 Run Random Route Endurance 6.4 mi 1:04:08 10:02 3/9/2013 Swim   Free Style 2000.0 yd 1:00:00 52:49 3/8/2013 Swim KOPFC pool Free Style 1750.0 yd 50:00 50:18 3/7/2013 Run T-Mill Fartlek 2.0 mi 17:44 8:52 3/7/2013 Bike   Indoor   40:00   3/6/2013 Swim KOPFC pool Free Style 1750.0 yd 50:00 50:18 3/5/2013 Run Work to Avenues 10k Endurance 6.1 mi 1:00:55 10:00 3/4/2013 Run T-Mill Progression Run 5.0 mi 44:19 8:52 3/4/2013 Swim KOPFC pool Free Style 1500.0 yd 52:00 1:01:01 3/2/2013 Bike Josh's house to Eagle Mountain Long 41.4 mi 2:15:00 3:16 3/2/2013 Swim KOPFC pool Free Style 1000.0 yd 40:00 1:10:25 3/1/2013 Run T-Mill Endurance 4.0 mi 36:20 9:05 2/27/2013 Swim KOPFC pool Free Style 1100.0 yd 40:00 1:04:01 2/26/2013 Run T-Mill Endurance 6.0 mi 53:22 8:54 2/25/2013 Swim KOPFC pool Free Style 1250.0 yd 45:00 1:03:22 2/25/2013 Weights       45:00   2/23/2013 Bike Cycleops Fluid Trainer Indoor   45:00   2/22/2013 Run T-Mill Endurance 5.0 mi 45:00 9:00 2/22/2013 Swim KOPFC pool Free Style 1000.0 yd 42:00 1:13:56 2/21/2013 Bike   Indoor   1:00:00   2/20/2013 Swim KOPFC pool Free Style 1000.0 yd 40:00 1:10:25 2/19/2013 Run Work to Avenues 10k Endurance 6.1 mi 1:00:00 9:49 2/18/2013 Swim KOPFC pool Free Style 1200.0 yd 45:00 1:06:01 2/18/2013 Weights       45:00   2/16/2013 Bike   Long 45.1 mi 2:44:03 3:39