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Workouts

Summary

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Date	Activity	Course	Type	Distance	Duration	Pace ▲
1/3/2010	Weights				1:00:00
1/6/2010	Weights
1/8/2010	Weights				1:00:00
1/11/2010	Weights				1:00:00
1/12/2010	Bike	Trainer	Easy		40:00
1/13/2010	Weights				1:00:00
1/15/2010	Weights				1:00:00
1/17/2010	Bike	Trainer	Interval		2:00:00
1/18/2010	Weights				1:00:00
1/20/2010	Weights				1:00:00
1/22/2010	Weights				1:00:00
1/25/2010	Bike	Trainer	Interval		1:30:00
1/25/2010	Weights				1:00:00
1/27/2010	Weights				45:00
1/29/2010	Weights				45:00
2/1/2010	Weights				1:00:00
2/3/2010	Weights				45:00
2/14/2010	Bike	Trainer	Interval		2:00:00
2/14/2010	Weights				1:00:00
2/19/2010	Weights				1:00:00
2/22/2010	Weights				1:00:00
2/24/2010	Weights				45:00
2/26/2010	Weights				1:00:00
3/2/2010	Weights				1:00:00
12/14/2010	Weights				1:00:00
12/28/2010	Weights				1:00:00
1/14/2011	Weights				1:00:00
1/17/2011	Weights				1:00:00
1/19/2011	Weights				1:00:00
2/2/2011	Weights				1:00:00
2/8/2011	Weights				35:00
2/9/2011	Weights				1:00:00
2/23/2011	Weights				1:00:00
11/30/2012	Weights				1:30
12/10/2013	GYM		Default
2/3/2014	GYM		Default
11/17/2014	Weights				1:00:00
12/2/2014	Weights				1:00:00
1/7/2015	GYM		Default
1/12/2015	GYM		Default
1/15/2015	GYM		Default
1/18/2015	GYM		Default
1/21/2015	GYM		Default
1/26/2015	GYM		Default		1:00:00
2/2/2015	GYM		Default
2/4/2015	GYM		Default
2/12/2015	GYM		Default
2/19/2015	GYM		Default
2/20/2015	GYM		Default
3/3/2015	GYM		Default
1/22/2018	GYM		Default		45:00
6/8/2010	Swim	annapolis Pool	Free Style	1.5 mi
7/15/2010	Bike	Kent Island	Long	26.0 mi
7/17/2010	Run	Jon Wall Mile	Tempo	4.0 mi
7/21/2010	Run	West Annapolis	Easy	6.0 mi
8/11/2010	Swim	Mears Marina Pool	Free Style	1.0 mi
9/3/2010	Swim	Mears Marina Pool	Mixed	1.5 mi
10/23/2010	Run	rosaryville	Easy	8.0 mi
5/31/2011	Run	Bates Track	Interval	3.0 mi
7/10/2011	Run	Naval Academy Bridge	Easy	6.0 mi
11/20/2011	Run	Cold Turkey	Race	6.2 mi
3/7/2012	Run	Denver	Easy	1.0 mi
1/8/2013	Run	Treadmill	Easy	1.0 mi
8/24/2013	Run	Broadneck Park	Easy	2.0 mi
2/23/2015	Run	Williamsburg	Easy	5.0 mi
5/16/2015	Run	B&A trail	Tempo	11.3 mi
2/22/2011	Bike	Trainer	Interval	27.0 mi	1:20:00	2:58
5/4/2010	Bike	crofton Parkway	Tempo	20.0 mi	1:06:30	3:20
5/12/2010	Bike	B&A	Long	22.5 mi	1:15:00	3:20
1/25/2011	Bike	Trainer	Interval	18.0 mi	1:00:00	3:20
5/23/2010	Bike	Columbia Tri Bike Course +	Race	41.0 km	1:25:10	3:21
5/22/2011	Bike	Columbia Tri Bike Course +	Race	41.0 km	1:26:37	3:24
5/7/2010	Bike	Truman	Long	22.2 mi	1:17:09	3:29
9/25/2010	Bike	Chesapeake Man	Race	66.3 mi	3:52:11	3:31
5/15/2010	Bike	practice Tri Dena	Long	17.0 mi	1:00:00	3:32
10/17/2010	Bike	Easter Shore	Easy	17.0 mi	1:00:00	3:32
4/28/2010	Bike	Crofton 10K	Tempo	6.2 mi	22:00	3:33
5/2/2010	Bike	Patuxent Road	Tempo	15.0 mi	55:00	3:40
5/16/2010	Bike	Columbia Tri Bike Course +	Long	30.0 mi	1:50:00	3:40
1/18/2011	Bike	Treadmill	Tempo	12.0 mi	45:00	3:45
5/20/2010	Bike	Columbia Tri Bike Course +	Long	19.0 mi	1:15:00	3:57
2/15/2011	Bike	Trainer	Interval	20.0 mi	1:20:00	4:00
10/8/2018	Bike	Harness Creek	Easy	11.0 mi	44:17	4:02
8/13/2018	Bike	pretty houses	Easy	3.1 mi	12:30	4:02
9/9/2010	Bike	Davidsonville	Easy	22.0 mi	1:30:00	4:06
10/17/2018	Bike	Harness Creek	Easy	8.4 mi	34:36	4:06
5/18/2010	Bike	Trainer	Long	26.2 mi	1:50:00	4:12
8/7/2018	Bike	City Dock	Easy	9.8 mi	41:21	4:13
9/26/2018	Bike	pretty houses	Easy	5.6 mi	23:52	4:14
1/26/2010	Run	Bates Track	Interval	6.2 mi	27:07	4:23
4/27/2010	Bike	EastPort	Easy	17.0 mi	1:15:00	4:25
9/21/2018	Bike	pretty houses	Easy	8.0 mi	35:46	4:29
9/4/2010	Bike	Kent Island	Easy	26.0 mi	2:00:00	4:37
9/29/2014	Run	OBX	Easy	2.0 mi	9:30	4:45
6/12/2010	Bike	MS Bike	Long	100.0 mi	8:00:00	4:48
7/27/2018	Bike	pretty houses	Easy	3.1 mi	15:00	4:51
7/16/2011	Run	annapolis	Race	1.0 mi	5:44	5:44
7/17/2010	Run	Jon Wall Mile	Race	1.0 mi	5:45	5:45
7/18/2015	Run	John Wall	Race	1.0 mi	6:09	6:09
7/19/2014	Run	John Wall	Race	1.0 mi	6:12	6:12

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