| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 6/24/2009 |
Weights |
|
|
|
15:00 |
|
 |
| 12/17/2009 |
Weights |
|
|
|
|
|
|
| 12/22/2009 |
Weights |
|
|
|
|
|
|
| 12/29/2009 |
Weights |
|
|
|
|
|
|
| 1/14/2010 |
Weights |
|
|
|
0:20 |
|
|
| 1/15/2010 |
Weights |
|
|
|
20:00 |
|
|
| 1/21/2010 |
Weights |
|
|
|
25:00 |
|
|
| 2/11/2010 |
Weights |
|
|
|
|
|
|
| 2/13/2010 |
Weights |
|
|
|
25:00 |
|
|
| 2/15/2010 |
Weights |
|
|
|
15:00 |
|
|
| 2/16/2010 |
Weights |
|
|
|
20:00 |
|
|
| 2/18/2010 |
Weights |
|
|
|
15:00 |
|
|
| 2/26/2010 |
Weights |
|
|
|
30:00 |
|
|
| 3/2/2010 |
Weights |
|
|
|
30:00 |
|
|
| 3/16/2010 |
Weights |
|
|
|
30:00 |
|
|
| 3/19/2010 |
Weights |
|
|
|
30:00 |
|
|
| 8/22/2011 |
Run |
|
Easy |
4.3 mi |
38:43 |
9:03 |
|
| 8/31/2011 |
Run |
|
Easy |
6.5 mi |
56:38 |
8:40 |
|
| 5/2/2011 |
Swim |
08 |
Free Style |
2500.0 yd |
|
|
|
| 7/1/2009 |
Run |
AACC Track |
Interval |
4.3 mi |
36:55 |
8:42 |
|
| 7/8/2009 |
Run |
AACC Track |
Interval |
5.0 mi |
44:51 |
9:00 |
|
| 7/15/2009 |
Run |
AACC Track |
Interval |
5.1 mi |
43:07 |
8:24 |
|
| 7/22/2009 |
Run |
AACC Track |
Interval |
3.3 mi |
27:23 |
8:26 |
|
| 9/23/2009 |
Run |
AACC Track |
Interval |
7.0 mi |
1:11:15 |
10:08 |
|
| 9/29/2009 |
Run |
AACC Track |
Interval |
8.9 mi |
1:24:00 |
9:27 |
|
| 10/14/2009 |
Run |
AACC Track |
Interval |
10.6 mi |
1:35:26 |
9:02 |
|
| 10/21/2009 |
Run |
AACC Track |
Interval |
9.5 mi |
1:27:00 |
9:08 |
|
| 11/3/2009 |
Run |
AACC Track |
Interval |
7.3 mi |
1:03:54 |
8:47 |
|
| 6/6/2010 |
Run |
Annapolis |
Race |
13.1 mi |
1:53:28 |
8:40 |
|
| 6/29/2010 |
Run |
Annapolis |
Interval |
3.5 mi |
24:00 |
6:52 |
|
| 7/3/2010 |
Run |
Annapolis |
Easy |
6.1 mi |
52:58 |
8:43 |
|
| 8/1/2010 |
Bike |
Annapolis |
Long |
33.1 mi |
2:00:05 |
3:38 |
|
| 8/7/2010 |
Run |
Annapolis |
Race |
13.1 mi |
1:52:01 |
8:34 |
|
| 8/29/2010 |
Run |
Annapolis |
Race |
10.0 mi |
1:23:01 |
8:19 |
|
| 4/13/2011 |
Run |
Annapolis |
Easy |
6.9 mi |
1:00:13 |
8:43 |
|
| 6/5/2011 |
Run |
Annapolis |
Race |
13.1 mi |
1:59:45 |
9:09 |
|
| 8/30/2009 |
Run |
Annapolis 10-miler |
Race |
10.0 mi |
1:27:43 |
8:47 |
|
| 6/24/2009 |
Run |
Arnold |
Tempo |
3.3 mi |
28:59 |
8:54 |
|
| 6/26/2009 |
Run |
Arnold |
Long |
10.2 mi |
1:33:45 |
9:12 |
|
| 6/29/2009 |
Run |
Arnold |
Easy |
5.0 mi |
44:22 |
8:53 |
|
| 7/6/2009 |
Run |
Arnold |
Easy |
4.0 mi |
37:09 |
9:18 |
|
| 7/23/2009 |
Bike |
Arnold |
Easy |
15.5 mi |
1:14:38 |
4:49 |
|
| 7/27/2009 |
Run |
Arnold |
Easy |
4.0 mi |
35:52 |
8:58 |
|
| 7/30/2009 |
Bike |
Arnold |
Long |
16.1 mi |
58:28 |
3:39 |
|
| 8/5/2009 |
Bike |
Arnold |
Easy |
13.6 mi |
52:21 |
3:51 |
|
| 8/12/2009 |
Run |
Arnold |
Hill |
6.1 mi |
53:17 |
8:45 |
|
| 8/13/2009 |
Bike |
Arnold |
Long |
18.4 mi |
1:09:01 |
3:45 |
|
| 8/15/2009 |
Bike |
Arnold |
Long |
19.1 mi |
1:09:26 |
3:38 |
|
| 8/18/2009 |
Run |
Arnold |
Easy |
4.0 mi |
38:05 |
9:32 |
|
| 8/20/2009 |
Run |
Arnold |
Hill |
6.1 mi |
52:29 |
8:38 |
|
| 8/24/2009 |
Bike |
Arnold |
Long |
17.8 mi |
1:04:58 |
3:40 |
|
| 8/27/2009 |
Run |
Arnold |
Hill |
7.3 mi |
1:05:18 |
9:00 |
|
| 9/10/2009 |
Run |
Arnold |
Easy |
3.9 mi |
35:47 |
9:11 |
|
| 9/24/2009 |
Run |
Arnold |
Tempo |
9.4 mi |
1:26:12 |
9:08 |
|
| 9/28/2009 |
Run |
Arnold |
Easy |
4.3 mi |
38:09 |
8:57 |
|
| 10/5/2009 |
Run |
Arnold |
Easy |
4.1 mi |
36:20 |
8:57 |
|
| 10/9/2009 |
Run |
Arnold |
Easy |
4.1 mi |
37:37 |
9:16 |
|
| 10/10/2009 |
Run |
Arnold |
Long |
20.1 mi |
3:15:03 |
9:43 |
|
| 10/18/2009 |
Run |
Arnold |
Long |
12.5 mi |
1:56:11 |
9:18 |
|
| 10/22/2009 |
Run |
Arnold |
Easy |
4.0 mi |
35:48 |
8:55 |
|
| 11/13/2009 |
Run |
Arnold |
Easy |
2.5 mi |
21:39 |
8:36 |
|
| 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 |
|
| 7/7/2009 |
Bike |
Arnold-SP |
Tempo |
13.4 mi |
51:33 |
3:52 |
|
| 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 |
|
| 7/21/2009 |
Bike |
Arnold-SP |
Long |
22.0 mi |
1:21:45 |
3:43 |
|
| 8/16/2009 |
Run |
Arnold-SP |
Long |
12.1 mi |
1:53:54 |
9:23 |
|
| 8/22/2009 |
Run |
Arnold-SP |
Long |
12.1 mi |
1:50:32 |
9:07 |
|
| 9/13/2009 |
Run |
Arnold-SP |
Long |
16.7 mi |
2:41:00 |
9:40 |
|
| 9/17/2009 |
Run |
Arnold-SP |
Long |
14.5 mi |
2:18:50 |
9:36 |
|
| 10/23/2009 |
Run |
Arnold-SP |
Long |
22.1 mi |
3:36:35 |
9:49 |
|
| 10/25/2009 |
Run |
Arnold-SP |
Race |
3.1 mi |
25:19 |
8:10 |
|
| 6/20/2010 |
Bike |
Assateague Tri |
Race |
14.0 mi |
44:56 |
3:13 |
|
| 6/20/2010 |
Run |
Assateague Tri |
Race |
3.2 mi |
25:12 |
7:53 |
|
| 6/20/2010 |
Swim |
Assateague Tri |
Free Style |
0.5 mi |
14:36 |
29:12 |
|
| 6/14/2009 |
Run |
Bay Green |
Easy |
6.0 mi |
52:58 |
8:49 |
|
| 9/9/2009 |
Run |
Bay Green |
Hill |
7.8 mi |
1:10:37 |
9:04 |
|
| 11/26/2009 |
Run |
Bay Green |
Easy |
6.1 mi |
55:51 |
9:14 |
|
| 12/4/2009 |
Run |
Bay Green |
Easy |
6.1 mi |
57:55 |
9:35 |
|
| 5/30/2009 |
Bike |
Bay Green-Mago Vista |
Long |
12.6 mi |
55:14 |
4:23 |
|
| 6/9/2009 |
Bike |
Bay Green-Mago Vista |
Long |
12.6 mi |
56:38 |
4:29 |
|
| 6/21/2009 |
Run |
Bay Green-Mago Vista |
Long |
8.0 mi |
1:13:57 |
9:12 |
|
| 7/18/2009 |
Run |
Bay Green-Mago Vista |
Long |
10.0 mi |
1:27:21 |
8:45 |
|
| 7/25/2009 |
Run |
Bay Green-Mago Vista |
Long |
10.0 mi |
1:31:46 |
9:11 |
|
| 10/1/2009 |
Run |
Bay Green-Mago Vista |
Tempo |
10.0 mi |
1:29:55 |
9:00 |
|
| 10/8/2009 |
Run |
Bay Green-Mago Vista |
Tempo |
10.0 mi |
1:28:00 |
8:48 |
|
| 4/18/2010 |
Run |
Big V-Arnold |
Long |
8.7 mi |
1:13:10 |
8:28 |
|
| 4/24/2010 |
Run |
Big V-Arnold |
Easy |
9.1 mi |
1:19:44 |
8:49 |
|
| 7/4/2010 |
Run |
Big V-Arnold |
Easy |
9.0 mi |
1:23:26 |
9:15 |
|
| 5/31/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1350.0 yd |
28:00 |
36:31 |
|
| 6/11/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1350.0 yd |
30:00 |
39:07 |
|
| 6/13/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1300.0 yd |
30:00 |
40:37 |
|
| 6/15/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1400.0 yd |
34:00 |
42:45 |
|
| 6/19/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1300.0 mi |
29:00 |
0:02 |
|
| 6/22/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1400.0 yd |
35:00 |
44:01 |
|
| 6/25/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1100.0 yd |
25:30 |
40:49 |
|
| 7/2/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1550.0 yd |
30:00 |
34:04 |
|
| 7/6/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1250.0 yd |
32:00 |
45:04 |
|
| 7/22/2009 |
Swim |
Big Vanilla Pool |
Free Style |
1500.0 yd |
34:00 |
39:54 |
|
|