Workouts

Summary
wait
Date ▲ Activity Course Type Distance Duration Pace  
11/28/2006 Run
6 K Heron - Alta Vista to Smyth and back
 Easy 6.1 km 40:10 6:34
11/30/2006 Swim   Mixed   50:00  
12/1/2006 Run
4 K Heron - Alta Vista to Cunningham and back
 Easy 4.5 km 29:40 6:36
12/2/2006 Run
8 K Heron - Alta Vista to Dorion and back
 Easy 8.2 km 57:00 6:57
12/3/2006 Run
8 K Heron - Alta Vista to Dorion and back
 Long 11.6 km 1:17:00 6:40
12/3/2006 Spinning   Default   20:00  
12/4/2006 Spinning   Default   30:00  
12/5/2006 Run
6 K Heron - Alta Vista to Smyth and back
 Fartlek 6.1 km 36:43 6:00
12/7/2006 Run
14 K Heron down Canal to Riverdale Stairs
 Long 14.6 km 1:42:10 7:00
12/9/2006 Run
8 K Heron - Alta Vista to Dorion and back
 Easy 8.2 km 54:30 6:39
12/9/2006 Run
4.9 K Heron - Riverside - Bank loop
 Tempo 4.9 km 28:30 5:50
12/10/2006 Run
17.6 K Heron to Riverside down Canal to Pretoria
 Long 17.6 km 1:57:30 6:42
12/11/2006 Spinning   Default   1:15:00  
12/12/2006 Run
6 K Heron - Alta Vista to Smyth and back
 Easy 6.1 km 42:00 6:52
12/13/2006 Spinning   Default   30:00  
12/14/2006 Run
8 K Downtown to Home via Canal/Bank
 Easy 8.3 km 55:30 6:44
12/16/2006 Run
Treadmill
 Fartlek 5.0 km 33:00 6:36
12/17/2006 Run
Treadmill
 Fartlek 5.0 km 32:00 6:24
12/18/2006 Spinning   Default   40:00  
12/20/2006 Spinning   Default   40:00  
12/23/2006 Run
5 K Heron to Walkley
 Easy 4.6 km 27:30 5:59
12/24/2006 Run
6 K Heron - Alta Vista to Smyth and back
 Tempo 6.1 km 35:45 5:51
12/25/2006 Run
4 K Heron - Alta Vista to Cunningham and back
 Tempo 4.0 km 23:00 5:44
12/27/2006 Run
4 K Heron - Alta Vista to Cunningham and back
 Easy 4.0 km 23:41 5:54
12/27/2006 Spinning   Default   40:00  
12/28/2006 Run
6 K Heron - Alta Vista to Smyth and back
 Easy 6.1 km 39:30 6:28
12/29/2006 Spinning   Default   25:00  
12/31/2006 Run
Resolution Run 10K
 Race 10.0 km 58:30 5:51
1/6/2007 Run
Other Run Location
 Easy 2.8 km 18:41 6:35
1/6/2007 Spinning   Default   10:00  
1/7/2007 Spinning   Default   1:00:00  
1/9/2007 Spinning   Default   30:00  
1/9/2007 Run
Other Run Location
 Brick Run 1.4 km 8:34 6:10
1/11/2007 Spinning   Default   20:00  
1/11/2007 Swim   Free Style 500.0 m 45:00 1:30:00
1/13/2007 Run
4 K Heron - Alta Vista to Cunningham and back
 Easy 4.0 km 24:42 6:09
1/14/2007 Spinning   Default   50:00  
1/14/2007 Swim   Mixed 1150.0 m 40:00 34:47
1/15/2007 Run
5 K Heron - Alta Vista to Billings and back
 Easy 5.2 km 34:45 6:45
1/16/2007 Spinning   Default   42:00  
1/17/2007 Run
4.9 K Heron - Riverside - Bank loop
 Easy 4.9 km 33:45 6:55
1/17/2007 Weights          
1/18/2007 Swim   Mixed 725.0 m 1:00:00 1:22:46
1/20/2007 Spinning   Default   40:00  
1/21/2007 Swim   Mixed 1000.0 m 45:00 45:00
1/21/2007 Run
6 K Heron - Alta Vista to Smyth and back
 Long 6.1 km 39:30 6:28
1/22/2007 Spinning   Default   40:00  
1/23/2007 Run
5 K Heron - Alta Vista to Billings and back
 Tempo 5.2 km 31:35 6:08
1/23/2007 Run
Treadmill
 Easy 1.5 km 10:00 6:40
1/24/2007 Spinning   Default   20:00  
1/24/2007 Run
Treadmill
 Easy 5.0 km 32:00 6:24
1/25/2007 Spinning   Default   35:00  
1/25/2007 Swim   Mixed 950.0 m 1:00:00 1:03:10
1/27/2007 Run
4 K Heron - Alta Vista to Cunningham and back
 Tempo 4.0 km 23:00 5:44
1/27/2007 Spinning   Default   30:00  
1/27/2007 Weights          
1/28/2007 Run
8 K Heron - Alta Vista to Dorion and back
 Long 8.2 km 56:30 6:53
1/28/2007 Swim   Mixed 1000.0 m 45:00 45:00
1/30/2007 Spinning   Default   35:00  
1/30/2007 Run
4 K Heron - Alta Vista to Cunningham and back
 Tempo 4.0 km 24:30 6:06
1/31/2007 Run
Treadmill
 Easy 5.1 km 32:00 6:17
2/1/2007 Spinning   Default   25:00  
2/1/2007 Weights          
2/1/2007 Swim   Mixed 800.0 m 1:00:00 1:15:00
2/3/2007 Run
5 K Heron to Walkley
 Easy 5.3 km 33:30 6:19
2/4/2007 Run
10 K - Bank to Canal to Pretoria
 Long 10.3 km 1:06:40 6:29
2/4/2007 Swim   Mixed 1100.0 m 40:00 36:22
2/6/2007 Spinning   Default   1:00:00  
2/6/2007 Run
RR Portage Bridge
 Easy 4.7 km 28:00 5:59
2/7/2007 Run
RR Canal
 Tempo 4.1 km 23:37 5:49
2/8/2007 Spinning   Default   35:00  
2/8/2007 Weights          
2/8/2007 Swim   Mixed 700.0 m    
2/10/2007 Run
Treadmill
 Easy 6.8 km 44:00 6:32
2/10/2007 Spinning   Default   25:00  
2/11/2007 Run
RR from Hazel
 Easy 4.8 km 29:00 6:03
2/11/2007 Run
RR 7K Portage to M-C
 Long 7.0 km 42:00 5:59
2/11/2007 Swim   Mixed 1100.0 m 45:00 40:55
2/13/2007 Spinning   Default   40:00  
2/13/2007 Run
RR 4K to Civilization
 Easy 0.8 km 5:00 6:40
2/13/2007 Run
RR 4K to Civilization
 Tempo 4.2 km 21:28 5:09
2/15/2007 Spinning   Default   30:00  
2/15/2007 Swim   Mixed 1000.0 m 55:00 55:00
2/17/2007 Run
Fentiman - Canal Loop
 Long 9.6 km 57:25 6:01
2/18/2007 Run
7.5 K - Bank to Canal to Dow's Lake
 Easy 7.5 km 47:30 6:20
2/20/2007 Spinning   Default   35:00  
2/20/2007 Run
RR 3K Portage Bridge
 Tempo 3.3 km 16:15 5:00
2/20/2007 Run
RR Elgin Warm-up
 Easy 1.7 km 10:15 5:58
2/21/2007 Run
RR Elgin Warm-up
 Easy 0.7 km 4:07 5:48
2/21/2007 Run
RR 4K to Civilization
 Tempo 4.1 km 21:08 5:11
2/22/2007 Spinning   Default   30:00  
2/22/2007 Swim   Mixed 1100.0 m 55:00 50:00
2/24/2007 Run
Treadmill
 Easy 5.1 km 30:30 5:59
2/25/2007 Spinning   Default   40:00  
2/25/2007 Swim   Mixed 1050.0 m 40:00 38:06
2/25/2007 Run
Brewer - Canal - Campus
 Long 9.8 km 58:00 5:57
2/26/2007 Spinning   Default   40:00  
3/3/2007 Run
5 K Heron to Walkley
 Easy 3.8 km 23:26 6:14
3/4/2007 Swim   Mixed 750.0 m 30:00 40:00
3/4/2007 Spinning   Default   40:00  
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