Workouts

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Date Activity Course ▲ Type Distance Duration Pace   11/2/2007 Bike   Tempo 8.0 mi 14:44 1:51 2/21/2008 Swim   Free Style 800.0 m 10:15 20:38 2/24/2008 Swim   Free Style 1050.0 m 23:00 35:16 2/25/2008 Swim   Free Style 1300.0 m 29:00 35:55 2/28/2008 Swim   Free Style 1300.0 yd 30:00 40:37 3/2/2008 Swim   Free Style 1400.0 m 24:00 27:36 3/3/2008 Swim   Free Style 1300.0 m 23:20 28:54 3/7/2008 Swim   Free Style 2200.0 m 37:54 27:44 3/8/2008 Swim   Free Style 1600.0 m 33:49 34:01 3/9/2008 Bike   Tempo 30.6 mi 1:30:00 2:57 3/21/2008 Swim   Free Style 1900.0 m 40:20 34:10 3/24/2008 Swim   Free Style 2200.0 m 49:00 35:51 3/29/2008 Swim   Free Style 2000.0 m 45:00 36:13 3/31/2008 Swim   Free Style 1700.0 m 33:00 31:15 4/2/2008 Swim   Free Style 2200.0 m 47:00 34:23 4/5/2008 Swim   Free Style 1700.0 m 39:00 36:56 4/8/2008 Swim   Free Style 2100.0 m 53:00 40:38 4/11/2008 Swim   Free Style 1700.0 m 34:00 32:12 4/12/2008 Swim   Free Style 500.0 m 14:29 46:38 4/14/2008 Swim   Free Style 1600.0 m 32:00 32:12 4/18/2008 Swim   Free Style 1900.0 m 45:00 38:07 4/21/2008 Swim   Free Style 2400.0 m 48:00 32:12 4/24/2008 Swim   Free Style 1600.0 m 27:00 27:10 5/6/2008 Swim   Free Style 2800.0 m 41:00 23:34 5/9/2008 Swim   Free Style 2700.0 m 48:20 28:49 10/20/2008 Swim   Free Style 2400.0 m 35:00 23:29 10/21/2008 Weights           10/22/2008 Swim   Free Style 1800.0 m 29:49 26:40 10/24/2008 Swim   Free Style 1500.0 m 29:00 31:07 10/25/2008 Weights           10/27/2008 Swim   Free Style 2500.0 m 48:00 30:54 11/3/2008 Swim   Free Style 2000.0 m 36:42 29:32 11/5/2008 Swim   Free Style 1600.0 m 30:00 30:11 1/4/2007 Run Basin Rd Easy 3.8 mi 30:18 7:59 1/14/2007 Run Basin Rd Easy 3.8 mi 30:04 7:55 1/20/2007 Run Basin Rd Tempo 3.8 mi 29:19 7:43 2/18/2007 Run Basin Rd Easy 4.0 mi 31:14 7:49 4/6/2007 Run Basin Rd Easy 4.0 mi 32:00 8:00 4/20/2007 Run Basin Rd Easy 2.0 mi 16:00 8:00 4/24/2007 Run Basin Rd Easy 4.0 mi 31:00 7:45 2/29/2008 Run Basin Rd Training Run 4.0 mi 28:57 7:15 3/11/2008 Run Basin Rd Tempo 4.0 mi 28:00 7:00 3/16/2008 Run Basin Rd Brick Session 2.0 mi 15:07 7:34 3/18/2008 Run Basin Rd Tempo 5.0 mi 37:02 7:25 3/25/2008 Run Basin Rd Tempo 5.0 mi 36:20 7:16 4/1/2008 Run Basin Rd Tempo 5.0 mi 36:11 7:15 4/9/2008 Run Basin Rd Tempo 5.0 mi 36:36 7:20 4/10/2008 Run Basin Rd Brick Session 2.5 mi 19:08 7:40 10/27/2008 Run Basin Rd Fartlek 5.0 mi 41:20 8:16 8/13/2007 Run Camp Liberty Easy 3.5 mi 31:57 9:08 8/14/2007 Run Camp Liberty Fartlek 3.0 mi 29:10 9:44 1/21/2007 Run Coastal HWY Long 10.0 mi 1:16:51 7:42 1/28/2007 Run Coastal HWY Long 10.0 mi 1:13:37 7:22 3/15/2007 Run Coastal HWY Tempo 7.4 mi 55:28 7:30 3/17/2007 Run Coastal HWY Brick Session 6.2 mi 42:19 6:50 4/1/2007 Run Coastal HWY Brick Session 11.0 mi 1:25:40 7:48 3/18/2007 Run Coastal HWY and JF Gregory Park Long 13.1 mi 1:43:10 7:53 4/21/2007 Run Darien River Run 2007 Race 5.0 km 19:50 6:24 2/22/2007 Bike Exercise Bike Tempo 22.0 mi 1:15:24 3:26 3/14/2007 Bike Exercise Bike Hill 7.0 mi 25:00 3:34 3/26/2007 Bike Exercise Bike Tempo 19.8 mi 50:00 2:32 4/5/2007 Bike Exercise Bike Tempo 9.5 mi 32:00 3:23 4/22/2007 Bike Exercise Bike Tempo 13.0 mi 36:00 2:47 4/23/2007 Bike Exercise Bike Tempo 12.0 mi 36:00 3:00 2/18/2008 Bike Exercise Bike Interval 19.0 mi 1:01:15 3:14 2/20/2008 Bike Exercise Bike Tempo 20.0 mi 1:00:00 3:00 2/21/2008 Bike Exercise Bike Hill 4.6 mi 17:00 3:45 2/26/2008 Bike Exercise Bike Tempo 22.0 mi 1:11:25 3:15 2/27/2008 Bike Exercise Bike Easy 10.0 mi 45:00 4:30 3/1/2008 Bike Exercise Bike Long 24.0 mi 1:10:00 2:55 3/4/2008 Bike Exercise Bike Tempo 25.0 mi 1:20:00 3:12 3/5/2008 Bike Exercise Bike Easy 14.0 mi 52:00 3:43 3/6/2008 Bike Exercise Bike Tempo 20.0 mi 1:00:00 3:00 3/10/2008 Bike Exercise Bike Easy 16.0 mi 1:00:00 3:45 3/12/2008 Bike Exercise Bike Tempo 21.0 mi 1:00:00 2:52 3/14/2008 Bike Exercise Bike Easy 9.0 mi 30:00 3:20 3/19/2008 Bike Exercise Bike Tempo 28.0 mi 1:25:00 3:03 3/23/2008 Bike Exercise Bike Easy 11.2 mi 38:40 3:28 3/26/2008 Bike Exercise Bike Tempo 20.0 mi 1:01:00 3:03 3/27/2008 Bike Exercise Bike Easy 26.5 mi 1:30:00 3:24 4/3/2008 Bike Exercise Bike Interval 17.6 mi 1:00:00 3:25 4/9/2008 Bike Exercise Bike Interval 17.5 mi 1:01:00 3:30 4/18/2008 Bike Exercise Bike Easy 12.1 mi 40:00 3:19 2/11/2007 Run Fort McAllister Rd Easy 8.0 mi 1:02:21 7:48 4/8/2007 Run Hartsdale - Hill Repeats Hill 4.8 mi 33:18 6:57 12/25/2006 Run Hartsdale - Scarsdale H.S. Easy 8.0 mi 1:16:34 9:35 12/26/2006 Run Hartsdale - Scarsdale H.S. Tempo 4.0 mi 34:00 8:30 12/28/2006 Run Hartsdale - Scarsdale H.S. Tempo 4.0 mi 34:00 8:30 12/29/2006 Run Hartsdale - Scarsdale H.S. Long 10.0 mi 1:32:52 9:18 1/3/2007 Run Hartsdale - Scarsdale H.S. Easy 2.0 mi 16:29 8:15 1/3/2007 Run Hartsdale - Scarsdale H.S. Easy 2.0 mi 19:12 9:36 4/9/2007 Run Hartsdale - Scarsdale H.S. Interval 14.0 mi 1:48:49 7:47 4/13/2007 Run Hartsdale - Scarsdale H.S. Easy 5.0 mi 43:10 8:38 2/8/2008 Run Hartsdale - Scarsdale H.S. Easy 5.0 mi 41:40 8:20 2/9/2008 Run Hartsdale - Scarsdale H.S. Easy 4.0 mi 35:16 8:47 2/12/2008 Run Hartsdale - Scarsdale H.S. Warmup/Cooldown 2.0 mi 19:00 9:30 2/12/2008 Run Hartsdale - Scarsdale H.S. Warmup/Cooldown 2.0 mi 15:57 7:59 2/14/2008 Run Hartsdale - Scarsdale H.S. Training Run 5.0 mi 39:59 7:58 1/2/2007 Run Hartsdale RR - Crestwood RR Easy 8.0 mi 1:14:51 9:22 4/11/2007 Run Hartsdale RR - Crestwood RR Tempo 8.0 mi 56:13 7:02