| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 5/30/2009 |
Bike |
Bay Green-Mago Vista |
Long |
12.6 mi |
55:14 |
4:23 |
 |
| 5/31/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1350.0 yd |
28:00 |
36:31 |
|
| 6/2/2009 |
Bike |
Stationary Bike |
Hill |
|
45:00 |
|
|
| 6/3/2009 |
Swim |
Jamaica |
Free Style |
1400.0 yd |
38:00 |
47:47 |
|
| 6/9/2009 |
Bike |
Bay Green-Mago Vista |
Long |
12.6 mi |
56:38 |
4:29 |
|
| 6/10/2009 |
Run |
Broadwater Loop |
Tempo |
4.0 mi |
36:06 |
9:02 |
|
| 6/11/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1350.0 yd |
30:00 |
39:07 |
|
| 6/12/2009 |
Run |
Mago-Centuray Vista |
Easy |
5.0 mi |
46:10 |
9:14 |
|
| 6/13/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1300.0 yd |
30:00 |
40:37 |
|
| 6/14/2009 |
Run |
Bay Green |
Easy |
6.0 mi |
52:58 |
8:49 |
|
| 6/15/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1400.0 yd |
34:00 |
42:45 |
|
| 6/16/2009 |
Bike |
Stationary Bike |
Hill |
13.7 mi |
1:00:00 |
4:24 |
|
| 6/16/2009 |
Run |
Treadmill |
Easy |
1.1 mi |
10:00 |
9:16 |
|
| 6/17/2009 |
Run |
Treadmill |
Tempo |
4.0 mi |
37:05 |
9:17 |
|
| 6/19/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1300.0 mi |
29:00 |
0:02 |
|
| 6/19/2009 |
Bike |
Stationary Bike |
Easy |
8.3 mi |
34:55 |
4:12 |
|
| 6/21/2009 |
Run |
Bay Green-Mago Vista |
Long |
8.0 mi |
1:13:57 |
9:12 |
|
| 6/22/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1400.0 yd |
35:00 |
44:01 |
|
| 6/23/2009 |
Bike |
Ternwing Hill Repeats |
Hill |
9.2 mi |
45:37 |
4:57 |
|
| 6/24/2009 |
Run |
Arnold |
Tempo |
3.3 mi |
28:59 |
8:54 |
|
| 6/24/2009 |
Weights |
|
|
|
15:00 |
|
|
| 6/25/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1100.0 yd |
25:30 |
40:49 |
|
| 6/26/2009 |
Run |
Arnold |
Long |
10.2 mi |
1:33:45 |
9:12 |
|
| 6/27/2009 |
Bike |
Rock Creek Park |
Long |
19.6 mi |
1:19:40 |
4:04 |
|
| 6/29/2009 |
Run |
Arnold |
Easy |
5.0 mi |
44:22 |
8:53 |
|
| 6/30/2009 |
Swim |
CBF Open Water |
Free Style |
0.5 mi |
17:45 |
35:30 |
|
| 7/1/2009 |
Bike |
College Pkwy-Bay Green |
Easy |
14.2 mi |
53:22 |
3:45 |
|
| 7/1/2009 |
Run |
Transition Run |
Easy |
1.3 mi |
11:00 |
8:44 |
|
| 7/1/2009 |
Run |
AACC Track |
Interval |
4.3 mi |
36:55 |
8:42 |
|
| 7/2/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1550.0 yd |
30:00 |
34:04 |
|
| 7/3/2009 |
Run |
Arnold-SP |
Long |
11.0 mi |
1:44:35 |
9:31 |
|
| 7/4/2009 |
Bike |
Arnold-SP |
Long |
15.5 mi |
58:19 |
3:46 |
|
| 7/6/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1250.0 yd |
32:00 |
45:04 |
|
| 7/6/2009 |
Run |
Arnold |
Easy |
4.0 mi |
37:09 |
9:18 |
|
| 7/7/2009 |
Bike |
Arnold-SP |
Tempo |
13.4 mi |
51:33 |
3:52 |
|
| 7/7/2009 |
Run |
Transition Run |
Easy |
1.7 mi |
15:00 |
8:47 |
|
| 7/8/2009 |
Run |
AACC Track |
Interval |
5.0 mi |
44:51 |
9:00 |
|
| 7/11/2009 |
Run |
Arnold-SP |
Long |
12.9 mi |
2:00:00 |
9:20 |
|
| 7/12/2009 |
Bike |
Arnold-SP |
Long |
19.1 mi |
1:15:05 |
3:56 |
|
| 7/13/2009 |
Swim |
CBF Open Water |
Free Style |
0.5 mi |
19:39 |
39:18 |
|
| 7/14/2009 |
Bike |
College Pkwy-Bay Green |
Tempo |
14.2 mi |
56:31 |
3:59 |
|
| 7/14/2009 |
Run |
Transition Run |
Easy |
1.3 mi |
11:30 |
9:08 |
|
| 7/15/2009 |
Run |
AACC Track |
Interval |
5.1 mi |
43:07 |
8:24 |
|
| 7/18/2009 |
Run |
Bay Green-Mago Vista |
Long |
10.0 mi |
1:27:21 |
8:45 |
|
| 7/21/2009 |
Bike |
Arnold-SP |
Long |
22.0 mi |
1:21:45 |
3:43 |
|
| 7/22/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1500.0 yd |
34:00 |
39:54 |
|
| 7/22/2009 |
Run |
AACC Track |
Interval |
3.3 mi |
27:23 |
8:26 |
|
| 7/23/2009 |
Bike |
Arnold |
Easy |
15.5 mi |
1:14:38 |
4:49 |
|
| 7/24/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1700.0 yd |
39:00 |
40:23 |
|
| 7/25/2009 |
Run |
Bay Green-Mago Vista |
Long |
10.0 mi |
1:31:46 |
9:11 |
|
| 7/27/2009 |
Run |
Arnold |
Easy |
4.0 mi |
35:52 |
8:58 |
|
| 7/28/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1400.0 yd |
35:00 |
44:01 |
|
| 7/29/2009 |
Run |
Mago-Centuray Vista |
Fartlek |
4.6 mi |
41:05 |
8:56 |
|
| 7/30/2009 |
Bike |
Arnold |
Long |
16.1 mi |
58:28 |
3:39 |
|
| 7/30/2009 |
Run |
Transition Run |
Easy |
1.3 mi |
11:09 |
8:51 |
|
| 7/31/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1700.0 yd |
40:00 |
41:25 |
|
| 8/1/2009 |
Run |
Truman Parkway |
Race |
13.1 mi |
1:57:17 |
8:58 |
|
| 8/3/2009 |
Run |
Mago-Centuray Vista |
Easy |
4.7 mi |
45:36 |
9:40 |
|
| 8/4/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1100.0 yd |
26:00 |
41:37 |
|
| 8/5/2009 |
Bike |
Arnold |
Easy |
13.6 mi |
52:21 |
3:51 |
|
| 8/7/2009 |
Run |
Mago-Centuray Vista |
Easy |
4.7 mi |
43:57 |
9:19 |
|
| 8/9/2009 |
Swim |
Cazenovia Lake |
Free Style |
0.5 mi |
15:49 |
31:38 |
|
| 8/9/2009 |
Bike |
Cazenovia |
Race |
14.0 mi |
51:50 |
3:43 |
|
| 8/9/2009 |
Run |
Cazenovia |
Race |
3.2 mi |
26:31 |
8:18 |
|
| 8/11/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1400.0 yd |
35:00 |
44:01 |
|
| 8/12/2009 |
Run |
Arnold |
Hill |
6.1 mi |
53:17 |
8:45 |
|
| 8/13/2009 |
Run |
Mago-Centuray Vista |
Easy |
5.1 mi |
49:14 |
9:37 |
|
| 8/13/2009 |
Bike |
Arnold |
Long |
18.4 mi |
1:09:01 |
3:45 |
|
| 8/14/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1700.0 yd |
29:00 |
30:02 |
|
| 8/15/2009 |
Bike |
Arnold |
Long |
19.1 mi |
1:09:26 |
3:38 |
|
| 8/16/2009 |
Run |
Arnold-SP |
Long |
12.1 mi |
1:53:54 |
9:23 |
|
| 8/18/2009 |
Run |
Arnold |
Easy |
4.0 mi |
38:05 |
9:32 |
|
| 8/19/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1200.0 yd |
33:00 |
48:25 |
|
| 8/20/2009 |
Run |
Arnold |
Hill |
6.1 mi |
52:29 |
8:38 |
|
| 8/21/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1600.0 yd |
35:00 |
38:31 |
|
| 8/22/2009 |
Run |
Arnold-SP |
Long |
12.1 mi |
1:50:32 |
9:07 |
|
| 8/24/2009 |
Bike |
Arnold |
Long |
17.8 mi |
1:04:58 |
3:40 |
|
| 8/24/2009 |
Run |
Transition Run |
Easy |
2.3 mi |
19:00 |
8:18 |
|
| 8/25/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1450.0 yd |
40:00 |
48:34 |
|
| 8/27/2009 |
Run |
Arnold |
Hill |
7.3 mi |
1:05:18 |
9:00 |
|
| 8/30/2009 |
Run |
Annapolis 10-miler |
Race |
10.0 mi |
1:27:43 |
8:47 |
|
| 9/1/2009 |
Run |
Mago-Centuray Vista |
Easy |
5.1 mi |
47:56 |
9:22 |
|
| 9/1/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1700.0 mi |
36:00 |
0:02 |
|
| 9/2/2009 |
Run |
Mago-Centuray Vista |
Hill |
8.1 mi |
1:08:28 |
8:26 |
|
| 9/3/2009 |
Swim |
Big Vanilla Pool |
Free Style |
2000.0 yd |
40:00 |
35:13 |
|
| 9/7/2009 |
Bike |
St. Margaret-B&A |
Long |
23.6 mi |
1:30:28 |
3:51 |
|
| 9/7/2009 |
Run |
Transition Run |
Easy |
5.1 mi |
48:54 |
9:34 |
|
| 9/8/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1700.0 yd |
38:00 |
39:21 |
|
| 9/9/2009 |
Run |
Bay Green |
Hill |
7.8 mi |
1:10:37 |
9:04 |
|
| 9/10/2009 |
Run |
Arnold |
Easy |
3.9 mi |
35:47 |
9:11 |
|
| 9/11/2009 |
Bike |
Stationary Bike |
Hill |
8.2 mi |
34:55 |
4:15 |
|
| 9/13/2009 |
Run |
Arnold-SP |
Long |
16.7 mi |
2:41:00 |
9:40 |
|
| 9/13/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1900.0 yd |
40:00 |
37:04 |
|
| 9/14/2009 |
Bike |
St. Margaret-B&A |
Long |
21.2 mi |
1:23:12 |
3:56 |
|
| 9/15/2009 |
Run |
Mago-Centuray Vista |
Hill |
7.5 mi |
1:05:51 |
8:45 |
|
| 9/16/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1900.0 yd |
38:00 |
35:13 |
|
| 9/17/2009 |
Run |
Arnold-SP |
Long |
14.5 mi |
2:18:50 |
9:36 |
|
| 9/21/2009 |
Bike |
St. Margaret-B&A |
Long |
21.2 mi |
1:20:40 |
3:49 |
|
| 9/22/2009 |
Run |
College Pkwy-Jones Station |
Easy |
5.2 mi |
50:29 |
9:45 |
|
| 9/22/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1700.0 yd |
40:00 |
41:25 |
|