Workouts

Summary
wait
Date Activity Course Type Distance Duration Pace ▲  
3/28/2007 Weights          
4/4/2007 Weights          
4/6/2007 Weights          
4/13/2007 Weights          
4/17/2007 Weights          
4/20/2007 Weights          
5/1/2007 Weights          
5/23/2007 Weights          
6/3/2007 Weights          
11/18/2007 Weights          
11/19/2007 Weights          
11/20/2007 Weights          
12/6/2007 Weights          
8/12/2016 Bike
Mendon Ponds Hilly 20
 Default 20.7 mi 1:13:40 3:35
6/5/2012 Bike
Victor Long Route
 Hill 17.6 mi 1:05:00 3:42
8/24/2011 Bike
Bike Commute Home from IDI
 Default 25.5 mi 1:35:00 3:44
7/6/2008 Bike   Default 20.5 mi 1:17:40 3:48
7/29/2012 Bike   Default 50.4 mi 3:17:18 3:55
7/29/2012 Run   Default 50.4 mi 3:17:19 3:55
6/16/2007 Bike
St. Paul - Lake Shore (Triple Loop)
 Easy 29.8 mi 2:05:04 4:12
6/12/2007 Run
Rochester Summer Track & Field Series (1500 Meters)
 Race 0.9 mi 5:50 6:17
2/8/2009 Run   Default 3.1 mi 20:07 6:29
2/22/2009 Run   Default 3.3 mi 21:40 6:34
6/3/2007 Bike
Genesee River Trail
 Easy 11.3 mi 1:15:00 6:37
1/25/2009 Run   Default 4.0 mi 26:10 6:37
6/11/2007 Bike
Genesee River Trail Reverse
 Easy 12.0 mi 1:20:00 6:40
2/12/2011 Run
Freezeroo #5 - 8 Mile (Tom Brannon Course)
 Race 8.0 mi 53:31 6:42
12/7/2008 Run   Default 3.1 mi 20:56 6:43
1/17/2009 Run   Default 3.2 mi 21:11 6:43
12/13/2008 Run   Default 5.0 mi 33:44 6:44
1/11/2009 Run   Default 4.4 mi 29:23 6:45
11/27/2008 Run   Default 4.2 mi 28:05 6:45
2/14/2009 Run   Default 8.1 mi 54:39 6:48
11/29/2008 Run   Default 5.0 mi 34:02 6:52
1/31/2009 Run   Default 6.5 mi 45:30 7:02
11/21/2008 Run   Default 5.4 mi 39:55 7:22
4/19/2010 Run
Boston Marathon 2010
 Race 26.2 mi 3:14:26 7:26
1/1/2009 Run   Default 7.6 mi 56:34 7:26
3/13/2007 Run
251-Phillips-Main St-96-251 Loop
 Tempo 3.8 mi 28:28 7:32
2/20/2007 Run
251-Phillips-Main St-96-251 Loop
 Tempo 3.8 mi 28:48 7:38
7/4/2007 Run
Irondequoit 10K - July 2007
 Race 6.2 mi 47:29 7:40
3/7/2009 Run   Default 14.4 mi 1:51:04 7:43
1/4/2007 Run
251-Phillips-Main St-96-251 Loop
 Easy 3.8 mi 29:55 7:55
3/17/2007 Run
Johnny's Running Of the Green
 Race 5.0 mi 39:44 7:57
9/16/2007 Run
Rochester Half Marathon Course
 Race 13.1 mi 1:44:16 7:58
10/27/2010 Run
Wednesday Night Route
 Medium 9.0 mi 1:12:00 7:58
3/11/2007 Run
St. Paul Out and Back - Longer Route
 Easy 5.8 mi 46:33 8:01
10/25/2008 Run   Default 9.6 mi 1:17:06 8:03
10/28/2008 Run   Default 5.2 mi 42:12 8:04
1/30/2009 Run   Default 8.4 mi 1:07:37 8:05
8/16/2007 Run
Mendon Out and back
 Tempo 5.1 mi 41:22 8:05
2/20/2009 Run   Default 5.7 mi 46:18 8:11
7/8/2009 Run
Kushaqua Mud Pond Out and Back
 Medium 8.6 mi 1:10:00 8:11
12/15/2006 Run
Irondequoit Rogers Loop
 Easy 3.6 mi 29:46 8:14
9/18/2007 Run
St. Paul Out and Back - 6.5 mile (Street)
 Interval 6.5 mi 53:42 8:14
12/21/2006 Run
251-Phillips-Main St-96-251 Loop
 Easy 3.8 mi 31:12 8:16
12/15/2008 Run   Default 11.5 mi 1:34:54 8:17
10/30/2008 Run   Default 5.4 mi 44:57 8:18
1/26/2007 Run
Treadmill Base
 Easy 3.4 mi 28:21 8:21
1/6/2007 Run
St. Paul Out and Back - Short Route
 Easy 4.7 mi 39:50 8:26
7/9/2009 Run
Loon Lake Circuit
 Medium 7.1 mi 1:00:00 8:26
12/14/2006 Run
251-Phillips-Main St-96-251 Loop
 Easy 3.8 mi 31:53 8:27
1/1/2007 Run
St. Paul Out and Back - Short Route
 Easy 4.7 mi 40:00 8:28
9/19/2007 Run
Irondequoit - 3 Miler
 Easy 3.2 mi 26:51 8:30
12/19/2008 Run
Winona up and down circuit
 Medium 5.9 mi 50:00 8:32
2/7/2009 Run   Default 14.0 mi 1:59:38 8:32
12/18/2006 Run
251-Phillips-Main St-96-251 Loop
 Easy 3.8 mi 32:16 8:33
11/17/2008 Run   Default 5.4 mi 46:22 8:33
12/30/2006 Run
St. Paul Out and Back - Short Route
 Easy 4.7 mi 40:24 8:33
9/2/2007 Run
River Trail - 12+
 Long 12.2 mi 1:44:04 8:34
9/1/2007 Run
St. Paul - Out and Back - 3 Mile
 Easy 3.0 mi 25:46 8:36
11/13/2008 Run   Default 5.4 mi 46:30 8:36
8/22/2007 Run
St. Paul Out and Back - 5 Mile
 Tempo 5.0 mi 43:08 8:38
9/11/2007 Run
Irondequoit Track 1/2 mile intervals
 Interval 4.6 mi 39:41 8:40
12/24/2006 Run
St. Paul Out and Back - Short Route
 Easy 4.7 mi 41:00 8:41
11/8/2008 Run   Default 10.4 mi 1:30:04 8:42
1/8/2009 Run   Default 6.0 mi 51:48 8:42
10/24/2008 Run   Default 6.1 mi 53:19 8:42
9/24/2007 Run
St. Paul Out and Back - 6 mile (Street)
 Medium 6.0 mi 52:40 8:45
3/22/2007 Run
Mendon Out and back
 Easy 5.1 mi 44:48 8:45
1/21/2009 Run   Default 2.8 mi 24:42 8:46
12/27/2008 Run   Default 10.6 mi 1:33:02 8:47
9/23/2007 Run
Rochester 24 miler
 Long 24.2 mi 3:32:10 8:47
3/6/2009 Run   Default 5.4 mi 47:48 8:48
2/10/2009 Run   Default 7.0 mi 1:01:34 8:47
8/19/2007 Run
Genesee River Trail Loop 11.4
 Tempo 11.4 mi 1:40:20 8:48
11/22/2008 Run   Default 10.0 mi 1:28:14 8:50
2/27/2009 Run   Default 5.4 mi 47:51 8:50
3/10/2009 Run
Miami Run
 Medium 10.8 mi 1:35:00 8:51
8/24/2007 Run
St. Paul Out and Back - 7 mile Loop
 Medium 7.0 mi 1:02:00 8:52
8/30/2007 Run
St. Paul - Lake Shore - Durand - Titus Loop
 Medium 8.3 mi 1:13:50 8:52
3/4/2009 Run   Default 5.4 mi 48:14 8:55
1/22/2007 Run
251-Phillips-Main St-96-251 Loop
 Easy 3.8 mi 33:41 8:55
12/6/2008 Run   Default 10.4 mi 1:32:19 8:55
9/9/2007 Run
St. Paul - 22 Mile Loop
 Long 22.0 mi 3:16:39 8:56
8/16/2007 Run
St. Paul Out and Back - 8 mile (Street)
 Medium 8.0 mi 1:11:30 8:56
2/26/2009 Run   Default 5.4 mi 48:19 8:56
2/11/2009 Run   Default 5.0 mi 44:46 8:57
8/31/2007 Run
St. Paul - Lake Shore - Durand - Titus Loop
 Medium 8.3 mi 1:14:30 8:57
9/6/2007 Run
St. Paul Out and Back - 6 mile (Street)
 Medium 6.0 mi 54:01 8:58
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