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26 1 1 folder_workout Workouts 3 4 29
26 2 8 folder_courses Courses 2 4 29
26 3 11 folder_history History 1 4 29
29 4 12 folder_myactivities My Activities 0 bplist00Ô Y$archiverX$versionT$topX$objects_NSKeyedArchiver
35 5 1 workout_running R-Fartlek Fartlek is a Scandinavian term meaning "Speed Play." This type of workout is usually conducted by choosing landmarks on the horizon and then picking up your speed until you reach that landmark before backing off to rest while you search for another target. You can now accomplish the same goal by programming your Garmin device with intervals of varying distances and times. Remember, Fartlek is not an all-out sprint, but the effort can approximate race pace, so be sure to warm-up and cool-down. Template by: www.TrainingPeaks.com 1
35 6 1 workout_running R-Ladder A ladder is a set of intervals that increase and then decrease in time, distance or intensity. In this set, the warm-up and cool-down sections represent one form of a ladder and the main set is another ladder. As with all interval workouts, the warm-up and cool-down phase is very important, and you should adjust the duration to fit your own ability and training environment. Template by: www.TrainingPeaks.com 1
35 7 1 workout_running R-TT(1Mile) Time Trials over different distances can be a great way to keep track of your progress and fitness over time. Time trials are usually conducted on a track or a measured race course, but with the help of your Garmin device, you can now conduct these tests along your normal running routes. Since a Time Trial is an all-out effort, be sure to warm up and cool down appropriately for your ability and environment. As a rule of thumb, shorter Time Trials require a longer warm up and cool down. Be sure to conduct Time Trials at a variety of distances. Constantly competing against yourself over the same distance can lead to frustration, especially as you approach higher levels of fitness and incremental gains become more and more challenging. Template by: www.TrainingPeaks.com 1
35 8 1 workout_running R-WU/CD(Dis) Warm Up and Cool Down can be prescribed in either time or distance. This template uses distance. Since it is important to warm up and cool down before and after most workouts, this template is valuable as a starting point for building your own custom workouts. Be sure to modify the durations to fit your own ability and training environment. Template by: www.TrainingPeaks.com 1
35 9 1 workout_running R-WU/CD(Time) Warm Up and Cool Down can be prescribed in either time or distance. This template uses time. Since it is important to warm up and cool down before and after most workouts, this template is valuable as a starting point for building your own custom workouts. Be sure to modify the durations to fit your own ability and training environment. Template by: www.TrainingPeaks.com 1
35 10 1 workout_running R-Base(Time) Base workouts can be prescribed in either distance or time. This template uses time. Adjust the duration of each step to fit your own goals. Most of your running/walking should be at a base pace that allows casual conversation. Your heart rate should be elevated from rest, but should not be too high. Most of the time, this equates to Zones 1 and 2. Template by: www.TrainingPeaks.com 1
35 11 1 workout_running R-Base(Dis) Base workouts can be prescribed in either distance or time. This template uses distance. Adjust the duration of each step to fit your own goals. Most of your running/walking should be at a base pace that allows casual conversation. Your heart rate should be elevated from rest, but should not be too high. Most of the time, this equates to Zones 1 and 2. Template by: www.TrainingPeaks.com 1
35 12 1 workout_running R-Int(1/4s) Intervals can be prescribed in time or distance. This workout uses time for warm up and cool down. It prescribes the repeated interval steps in distance and the rest steps in time. In this particular workout, the rest time should be equal to the time it takes to complete the interval since the interval is short and the intensity is high. You should adjust the duration to fit your own ability. Feel free to walk during the rest segment, but keep moving so you don't get cold or stiff. It is very important to warm-up and cool-down before and after all interval workouts, and you should adjust the duration of these steps to accommodate your own personal needs and to fit your workout environment. Template by: www.TrainingPeaks.com 1
35 13 1 workout_running R-Tempo(HR) A tempo workout is a high-intensity workout designed to increase your lactate threshold. This is usually accomplished by training in heart rate zone 4 for a sustained time or distance. The duration of this tempo workout is prescribed using time. Generally, durations for tempo workouts should not exceed 20 minutes, and you can certainly use shorter durations to fit your ability and training goals. Since tempo workouts are designed to teach your body to deal with relatively high-intensity work, the level of intensity during the workout must be closely monitored. You can monitor intensity using either heart rate or pace. This template uses heart rate. Since this workout is fairly stressful, it is very important to warm up and cool down sufficiently. Template by: www.TrainingPeaks.com 1
35 14 1 workout_running R-Int(Miles) Intervals can be prescribed in time or distance. This workout uses time for warm up and cool down. It prescribes the repeated interval steps in distance and the rest steps in time. In this particular workout, the rest time should be kept relatively short. Mile repeats are fairly long for intervals and very taxing. They should be conducted at a slower pace and lower heart rate than shorter intervals. This requires less rest, but allows you to maintain a higher heart rate throughout the course of the entire workout. Some people call this sort of workout "Cruise Intervals." You should adjust the duration to fit your own ability. Feel free to walk during the rest segment, but keep moving so you don't get cold or stiff. It is very important to warm-up and cool-down before and after all interval workouts, and you should adjust the duration of these sets to accommodate your own personal needs and to fit your workout environment. Template by: www.TrainingPeaks.com 1
35 15 1 workout_running R-Int(Time) Intervals can be prescribed in time or distance. This workout uses distance for warm up and cool down. It prescribes the repeated interval steps in time and the rest steps in distance. In this particular workout, the rest time should be kept relatively short. The interval time is similar to mile repeats. This can be very taxing and should be conducted at a slow pace and lower heart rate than shorter intervals. This requires less rest, but allows you to maintain a higher heart rate throughout the course of the entire workout. Some people call this sort of workout "Cruise Intervals." You should adjust the duration to fit your own ability. Feel free to walk during the rest segment, but keep moving so you don't get cold or stiff. It is very important to warm-up and cool-down before and after all interval workouts and you should adjust the duration of these sets to accommodate your own personal needs and to fit your workout environment. Template by: www.TrainingPeaks.com 1
35 16 1 workout_running R-Int(1/2s) Intervals can be prescribed in time or distance. This workout uses time for warm up and cool down. It prescribes the repeated interval steps in distance and the rest steps in time. In this particular workout, the rest time should be equal to the time it takes to complete the interval, since the interval is short and the intensity is high. You should adjust the duration to fit your own ability. Feel free to walk during the rest segment, but keep moving so you don't get cold or stiff. It is very important to warm-up and cool-down before and after all interval workouts, and you should adjust the duration of these steps to accommodate your own personal needs and to fit your workout environment. Template by: www.TrainingPeaks.com 1
35 17 1 workout_running R-NegativeSplit A negative split workout involves running the second half of a workout slightly faster than the first half. This type of workout is usually prescribed in distance and conducted on an out and back course. Start by warming up for a few minutes so that you can get your heart rate up before starting your main effort. The goal of this type of workout is to teach your body to gradually warm up during the first half of your workout and then develop the ability to get stronger as you progress. Most world-record running race performances are accomplished using a negative split strategy. Adjust the duration and effort to fit your personal ability and goals. Remember to use your "extra time" on the way back to cool-down. Template by: www.TrainingPeaks.com 1
35 18 1 workout_biking B-Base(Time) Base workouts can be prescribed in either distance or time. This template uses time. Adjust the duration of each set to fit your own goals. Most of your riding should be at a base pace that allows casual conversation. Your heart rate should be elevated from rest, but should not be too high. Most of the time, this equates to Zones 1 and 2. You should adjust the duration to fit your own goals and ability. Template by: www.TrainingPeaks.com 3
35 19 1 workout_biking B-Int(Miles) Intervals can be prescribed in time or distance. This workout uses time for warm up and cool down. It prescribes the repeated interval steps in time and the rest steps in distance. In this particular workout, the rest time should be about equal to the interval effort. Adjust the duration of rest to fit your own goals and fitness level. Pedal easy for the rest segment, but keep working so you don't get cold or stiff. It is very important to warm up and cool down before and after all interval workouts, and you should adjust the duration of these sets to accommodate your own personal needs and to fit your workout environment. Template by: www.TrainingPeaks.com 3
35 20 1 workout_biking B-WU/CD(Time) Warm Up and Cool Down can be prescribed in either time or distance. This template uses time. Since it is important to warm up and cool down before and after most workouts, this template is valuable as a starting point for building your own custom workouts. Be sure to modify the durations to fit your own ability and training environment. Template by: www.TrainingPeaks.com 3
35 21 1 workout_biking B-Base(Dis) Base workouts can be prescribed in either distance or time. This template uses distance. Adjust the duration of each set to fit your own goals. Most of your riding should be at a base pace that allows casual conversation. Your heart rate should be elevated from rest, but should not be too high. Most of the time, this equates to Zones 1 and 2. You should adjust the duration to fit your own goals and ability. Template by: www.TrainingPeaks.com 3
35 22 1 workout_biking B-WU/CD(Dis) Warm Up and Cool Down can be prescribed in either time or distance. This template uses distance. Since it is important to warm up and cool down before and after most workouts, this template is valuable as a starting point for building your own custom workouts. Be sure to modify the durations to fit your own ability and training environment. Template by: www.TrainingPeaks.com 3
35 23 1 workout_biking B-HillSim If you live in an area without a lot of hills, you can use your gears to simulate the effect of climbing. Turning a big gear slowly to approximate a hill will mean that your speed remains relatively slow. As you use your gears to simulate the feeling of climbing, you can alternate between sitting and standing. Monitor your heart rate to keep the effort under control. Template by: www.TrainingPeaks.com 3
35 24 1 workout_biking B-SpeedPlay Speed Play by yourself on the bike is a great way to simulate the natural ebb and flow of riding in a pack. This type of workout is usually conducted by choosing landmarks on the horizon and then picking up your speed until you reach that landmark before backing off to rest while you search for another target. You can now accomplish the same goal by programming your Garmin device with intervals of varying distances and times. Remember, Speed-Play is not necessarily an all-out sprint, but the effort can approximate race pace, so be sure to warm up and cool down. Template by: www.TrainingPeaks.com 3
35 25 1 workout_biking B-TT(5Miles) Time Trials over different distances can be a great way to keep track of your progress and fitness over time. Time trials are usually conducted on a track or a measured race course, but with the help of your Garmin device, you can now conduct these tests along your normal riding routes. Since a Time Trial is an all out effort, be sure to warm up and cool down appropriately for your ability and environment. As a rule of thumb, shorter Time Trials require a longer warm up and cool down. Be sure to conduct Time Trials at a variety of distances. Constantly competing against yourself over the same distance can lead to frustration, especially as you approach higher levels of fitness and incremental gains become more and more challenging. Template by: www.TrainingPeaks.com 3
35 26 1 workout_other O-CalorieBurner Your Garmin device can help you shed pounds by counting calories as you cover distance and time. For best results, adjust your Zones to get the most burn for your buck. Template by: www.TrainingPeaks.com 2
30 27 1 Course Lap - 1 0 23848.5234375 189 0 0 3402.85 170 28
32 28 1 course New Course 1 2
30 29 1 lap Lap 1 - 4:34 PM 0 0 0 161904841 0 0 9.7 0 117
30 30 1 lap Lap 1 - 5:52 PM 129.29743109809 126.253255208333 0 23641.400390625 180 68 176766732 0 12.0799999237061 3408.63 1192 157 167
30 31 1 lap Lap 1 - 6:02 PM 154.611762152778 154.291314019097 0 28634.513671875 182 75 177631326 0 12.5100002288818 3881.44 1479 161 149
30 32 1 lap Lap 1 - 6:14 PM 0 21681.265625 186 68 172534492 0 16.375 3072.35 1102 164 176
30 33 1 lap Lap 1 - 4:34 PM 0 2516.59692382813 75 165360870 0 11.7600002288818 359.46 124 122
30 34 1 lap Lap 1 - 2:15 PM 0 19569.1875 70 163970155 0 10.5599994659424 3857.52 820 182
30 35 1 lap Lap 1 - 10:36 AM 180.35400390625 185.801486545138 0 19354.86328125 180 23 185643419 0 15.0450000762939 2976.02 1027 160 146
30 36 1 lap Lap 1 - 5:31 PM 0 19970.1328125 176 72 174951069 0 14.3099994659424 2773.23 1113 162 129
30 37 1 lap Lap 2 - 11:26 AM 0 0.748046875 136 185646395 0 0.310000002384186 2.1 4 136 146
30 38 1 lap Lap 1 - 10:33 AM 157.495863172743 153.597113715278 0 18688.724609375 181 74 183220417 0 13.0750007629395 2996.88 959 159 162
30 39 1 lap Lap 1 - 5:28 PM 0 22476.158203125 180 76 174086913 0 13.4549999237061 3420.73 1242 166 143
30 40 1 lap Lap 1 - 6:56 AM 0 13269.5654296875 176 0 168778561 0 14.8199996948242 1921.14 663 159 174
30 41 1 lap Lap 1 - 5:14 PM 91.6025336371527 87.4369249131944 0 16547.05078125 176 76 178492477 0 11.9549999237061 2312.94 843 158 187
30 42 1 lap Lap 1 - 5:19 PM 0 20495.375 183 70 170198349 0 14.1300001144409 2788.58 1048 167 114
30 43 1 lap Lap 1 - 1:01 PM 0 21389.6953125 193 49 172342894 0 13.7799997329712 3075.75 1070 169 118
30 44 1 lap Lap 1 - 7:38 PM 0 4926.26123046875 190 175045103 0 4.26000022888184 2105.26 312 173 166
30 45 1 lap Lap 1 - 12:25 PM 94.4762369791666 90.3105197482638 0 16516.92578125 179 74 178302354 0 11.5649995803833 2385.02 839 161 157
30 46 1 lap Lap 1 - 8:11 AM 0 7096.6142578125 182 79 172843862 0 11.7650003433228 1130.59 342 164 168
30 47 1 lap Lap 2 - 4:50 PM 0 7314.29443359375 173393456 0 9.85499954223633 1519.27 355 153
30 48 1 lap Lap 1 - 10:34 AM 141.047227647569 146.815199110243 0 17236.0078125 177 75 182010879 0 13.1849994659424 2686.41 898 159 134
30 49 1 lap Lap 1 - 3:51 PM 0 532.341552734375 165 0 166564280 0 9.42000007629395 96.93 25 141 139
30 50 1 lap Lap 1 - 6:53 PM 0 17744.73046875 184 0 168389622 0 14.9849996566772 2551.22 885 160 136
30 51 1 lap Lap 1 - 2:18 PM 213.572686089409 211.222764756944 0 25386.796875 182 68 189112695 0 13.8600006103516 3914.42 1280 160 150
30 52 1 lap Lap 1 - 5:43 PM 0 17427.47265625 0 166139017 0 63.5009994506836 2681.09 900 127
30 53 1 lap Lap 1 - 6:18 PM 143.076280381944 146.601114908854 0 18373.67578125 180 65 175990715 0 13.5749998092651 2756.43 940 161 124
30 54 1 lap Lap 1 - 4:04 PM 0 23039.4921875 186 72 171835449 0 12.6700000762939 3164.84 1190 167 147
30 55 1 lap Lap 1 - 6:24 PM 0 4906.63330078125 193 174867851 0 3.14499998092651 2528.57 218 173 163
30 56 1 lap Lap 1 - 10:38 AM 149.549338107639 155.846039496528 0 19983.44140625 185 77 179591939 0 12.1149997711182 2885.61 1093 164 183
30 57 1 lap Lap 1 - 5:28 PM 0 5010.7275390625 190 174346131 0 4.33500003814697 2657.42 366 164 175
30 58 1 lap Lap 1 - 3:41 PM 0 13087.9765625 74 163802509 0 11.3199996948242 2185.66 584 120
30 59 1 lap Lap 1 - 4:26 PM 0 27310.998046875 0 168553604 0 17.7700004577637 4509.25 1294 135
30 60 1 lap Lap 1 - 10:35 AM 0 7177.572265625 176 0 172852558 0 11.8449993133545 1015.45 366 163 154
30 61 1 lap Lap 1 - 8:35 AM 0 34021.53125 184 0 170598935 0 14.1550006866455 6062.44 1522 165 125
30 62 1 lap Lap 1 - 5:41 PM 0 22267.798828125 180 74 174260518 0 18.2449989318848 3281.13 1217 164 156
30 63 1 lap Lap 2 - 4:34 PM 0 0.001953125 71 165360854 0 0 0.95 0 182
30 64 1 lap Lap 1 - 6:24 AM 0 20612.65625 188 73 172146282 0 11.585000038147 2909.09 1075 162 170
30 65 1 lap Lap 2 - 4:34 PM 0 66.7607040405273 0 161904851 0 3.07499980926514 129.42 1 117
30 66 1 lap Lap 1 - 5:08 PM 114.183376736111 106.118964301215 0 19832.73828125 180 80 183589696 0 10.5650005340576 3103.41 954 160 123
30 67 1 lap Lap 1 - 5:08 PM 100.397086976066 97.0325172061011 0 19838.65234375 77 184802913 0 12.0749998092651 2893.44 1018 179
30 68 1 lap Lap 1 - 5:54 PM 98.2148030598958 102.273654513889 0 19926.6484375 178 77 181518875 0 11.0499992370605 2932.48 1039 158 145
30 69 1 lap Lap 1 - 3:31 PM 0 0 0 162160261 0 0 1.15 0 172
30 70 1 lap Lap 1 - 4:16 PM 101.419297960069 102.594129774306 0 16973.509765625 172 73 180562614 0 12.2799997329712 2454.67 880 156 158
30 71 1 lap Lap 2 - 3:55 PM 0 14534.3564453125 198 0 166564501 0 14.6199998855591 2107.62 727 165 139
30 72 1 lap Lap 1 - 5:10 PM 132.185265919519 129.141022212922 0 25969.095703125 185 74 178751409 0 11.9200000762939 3482.36 1354 160 169
30 73 1 lap Lap 1 - 5:15 PM 0 17823.767578125 175 173999744 0 10.4799995422363 2793.06 832 160 178
30 74 1 lap Lap 1 - 4:01 PM 77.1193033854167 80.5906982421875 0 13955.4697265625 180 0 185835704 0 11.4700002670288 1933.86 749 163 121
30 75 1 lap Lap 1 - 8:42 AM 0 38470.8984375 200 80 172845726 0 16.0799999237061 5812.36 1935 170 151
30 76 1 lap Lap 1 - 10:34 AM 109.056450737847 111.620076497396 0 19852.52734375 178 81 182615654 0 13.7049999237061 2876.27 977 158 155
30 77 1 lap Lap 1 - 7:09 PM 0 22126.095703125 183 78 173315386 0 15.7350006103516 3038.25 1194 166 152
30 78 1 lap Lap 1 - 9:11 AM 0 17720.75 74 162915086 0 10.9499998092651 3262.97 754 130
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30 80 1 lap Lap 1 - 10:11 AM 136.827596028646 138.750149197049 0 24589.296875 180 74 177084661 0 11.960000038147 3615.41 1195 161 140
30 81 1 lap Lap 1 - 7:22 AM 0 22755.029296875 181 0 169816937 0 14.2600002288818 3673.12 1071 157 113
30 82 1 lap Lap 2 - 10:36 AM 0 2.283203125 172 74 180801391 0 2.13499999046326 1.72 0 156 158
30 83 1 lap Lap 1 - 2:38 PM 0 83140.9453125 0 166559911 0 37.4049987792969 2933.21 1934 160
30 84 1 lap Lap 1 - 2:02 PM 0 21841.482421875 76 162154935 0 12.1849994659424 4040.59 957 185
30 85 1 lap Lap 1 - 6:35 AM 128.656412760417 123.636108398438 0 23649.2578125 180 78 177935748 0 11.2950000762939 3229.62 1158 157 142
30 86 1 lap Lap 1 - 5:48 PM 0 410.239685058594 125 175038537 0 1.59500002861023 324.67 22 120 126
30 87 1 lap Lap 1 - 5:29 PM 0 18773.283203125 195 0 167002195 0 13.2150001525879 2753.29 958 161 116
30 88 1 lap Lap 1 - 3:57 PM 0 15238.3212890625 73 163371434 0 10.7449998855591 3124.36 607 164
30 89 1 lap Lap 1 - 1:28 PM 0 23848.5234375 189 0 167506109 0 11.6000003814697 3402.85 1180 170 138
30 90 1 lap Lap 1 - 5:14 PM 0 21278.95703125 186 81 173135640 0 13.1499996185303 2925.77 1095 167 112
30 91 1 lap Lap 1 - 10:36 AM 151.941948784722 147.989935980903 0 22342.73046875 181 79 180801405 0 15.0500001907349 3243.01 1221 161 128
30 92 1 lap Lap 1 - 1:48 PM 260.250244140624 267.139689127604 0 28648.98828125 180 68 189888526 0 16.0249996185303 4544.74 1506 155 173
30 93 1 lap Lap 1 - 3:57 PM 0 5403.0361328125 173390243 0 7.60999965667725 1272.64 236 153
30 94 1 lap Lap 1 - 8:18 AM 0 16471.45703125 186 71 173708329 0 11.2199993133545 2900.6 872 162 171
30 95 1 lap Lap 1 - 5:08 PM 0 16029.5947265625 188 0 168210533 0 12.1350002288818 2303.14 814 168 165
30 96 1 lap Lap 1 - 2:52 PM 0 25388.990234375 186 0 170535131 0 14.3050003051758 4342.27 1195 164 115
30 97 1 lap Lap 1 - 6:39 PM 155.146538628472 164.439398871527 0 20838.291015625 181 75 176942387 0 13.4400005340576 3087.49 1142 160 161
30 98 1 lap Lap 1 - 3:28 PM 0 19373.35546875 183 175375695 0 13.4300003051758 3165.99 954 163 131
30 99 1 lap Lap 1 - 10:30 AM 0 45800.87109375 181 70 173457057 0 15.289999961853 6961.45 2583 160 184
30 100 1 lap Lap 1 - 5:54 PM 0 406.81884765625 173 175038880 0 2.97000002861023 155.82 8 155 133
30 101 1 lap Lap 1 - 4:42 PM 0 11220.640625 154 0 170455350 0 7.73000001907349 3457.72 363 127 141
30 102 1 lap Lap 1 - 5:04 PM 117.013671875 113.435384114583 0 22217.6015625 184 68 176245444 0 12.1100006103516 3276.04 1151 163 148
30 103 1 lap Lap 1 - 6:36 PM 0 19701.6484375 190 77 172708579 0 12.4099998474121 2642.98 1024 168 144
30 104 1 lap Lap 1 - 10:58 AM 0 23329.154296875 183 74 175877900 0 14.4549999237061 3338.66 1166 162 132
30 105 1 lap Lap 1 - 3:28 PM 0 7134.21826171875 185 69 170450897 0 11.4700002670288 1695.49 322 171 137
30 106 1 lap Lap 1 - 7:57 AM 0 31802.810546875 188 55 171028666 0 16.875 4793.83 1530 168 119
30 107 1 lap Lap 1 - 8:52 AM 106.97314453125 94.0487467447917 0 19823.90234375 179 78 182177554 0 10.7649993896484 2881.76 970 160 181
30 108 1 lap Lap 1 - 5:09 PM 105.157172309028 103.44817437066 0 19883.53125 177 83 182984993 0 11.25 2864.38 1005 157 186
30 109 1 lap Lap 1 - 5:36 PM 66.4554307725694 67.4879421657986 0 10306.5205078125 135 180999363 0 9.55999946594238 2048.4 593 122 180
30 110 1 lap Lap 2 - 4:04 PM 0 7.494140625 157 0 170539473 0 2.5 6.17 0 156 115
30 111 1 lap Lap 1 - 9:07 AM 0 21585.689453125 189 73 171637659 0 13.1700000762939 3425.78 1046 160 159
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36 121 1 history_biking 11/21/06 4:01 PM 77.1193033854167 80.5906982421875 18 0 0 185835704 0 3
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36 123 1 history_biking 10/26/06 5:08 PM 114.183376736111 106.118964301215 7 0 0 183589696 0 3
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36 149 1 history_biking 8/18/06 6:02 PM 154.611762152778 154.291314019097 13 0 0 177631326 0 3
36 150 1 history_biking 12/29/06 2:18 PM 213.572686089409 211.222764756944 16 0 0 189112695 0 3
36 151 1 history_biking 6/24/06 8:42 AM 0 0 172845726 0 3
36 152 1 history_biking 6/29/06 7:09 PM 0 0 173315386 0 3
36 153 1 history_biking 6/30/06 3:57 PM 0 0 173390243 0 3
36 154 1 history_biking 6/24/06 10:35 AM 0 0 172852558 0 3
36 155 1 history_biking 10/15/06 10:34 AM 109.056450737847 111.620076497396 26 0 0 182615654 0 3
36 156 1 history_biking 7/10/06 5:41 PM 0 0 174260518 0 3
36 157 1 history_biking 8/26/06 12:25 PM 94.4762369791666 90.3105197482638 22 0 0 178302354 0 3
36 158 1 history_biking 9/21/06 4:16 PM 101.419297960069 102.594129774306 14 0 0 180562614 0 3
36 159 1 history_biking 6/10/06 9:07 AM 0 0 171637659 0 3
36 160 1 history_biking 4/12/06 2:38 PM 0 0 166559911 0 3
36 161 1 history_biking 8/10/06 6:39 PM 155.146538628472 164.439398871527 5 0 0 176942387 0 3
36 162 1 history_biking 10/22/06 10:33 AM 157.495863172743 153.597113715278 4 0 0 183220417 0 3
36 163 1 history_biking 7/17/06 6:24 PM 0 0 174867851 0 3
36 164 2 history_biking 3/6/06 3:57 PM 0 0 163371434 0 3
36 165 1 history_biking 5/1/06 5:08 PM 0 0 168210533 0 3
36 166 1 history_biking 7/19/06 7:38 PM 0 0 175045103 0 3
36 167 1 history_biking 8/8/06 5:52 PM 129.29743109809 126.253255208333 8 0 0 176766732 0 3
36 168 1 history_biking 6/24/06 8:11 AM 0 0 172843862 0 3
36 169 1 history_biking 8/31/06 5:10 PM 132.185265919519 129.141022212922 3 0 0 178751409 0 3
36 170 1 history_biking 6/16/06 6:24 AM 0 0 172146282 0 3
36 171 1 history_biking 7/4/06 8:18 AM 0 0 173708329 0 3
36 172 2 history_biking 2/20/06 3:31 PM 0 0 162160261 0 3
36 173 1 history_biking 1/7/07 1:48 PM 260.250244140624 267.139689127604 6 0 0 189888526 0 3
36 174 1 history_biking 5/8/06 6:56 AM 0 0 168778561 0 3
36 175 1 history_biking 7/11/06 5:28 PM 0 0 174346131 0 3
36 176 1 history_biking 6/20/06 6:14 PM 0 0 172534492 0 3
36 177 1 history_biking 7/13/06 7:57 PM 0 0 174527866 0 3
36 178 1 history_biking 7/7/06 5:15 PM 0 0 173999744 0 3
36 179 1 history_biking 11/9/06 5:08 PM 100.397086976066 97.0325172061011 9 0 0 184802913 0 3
36 180 1 history_biking 9/26/06 5:36 PM 66.4554307725694 67.4879421657986 19 0 0 180999363 0 3
36 181 1 history_biking 10/10/06 8:52 AM 106.97314453125 94.0487467447917 23 0 0 182177554 0 3
36 182 1 history_biking 3/13/06 2:15 PM 0 0 163970155 0 3
36 183 1 history_biking 9/10/06 10:38 AM 149.549338107639 155.846039496528 17 0 0 179591939 0 3
36 184 1 history_biking 7/1/06 10:30 AM 0 0 173457057 0 3
36 185 2 history_biking 2/20/06 2:02 PM 0 0 162154935 0 3
36 186 1 history_biking 10/19/06 5:09 PM 105.157172309028 103.44817437066 2 0 0 182984993 0 3
36 187 1 history_biking 8/28/06 5:14 PM 91.6025336371527 87.4369249131944 25 0 0 178492477 0 3
30 188 1 lap Lap 1 - 10:43 AM 0 0 129 189272600 0 0 54.62 0 114 222
30 189 1 lap Lap 1 - 4:48 PM 60.9368353949653 73.0067681206597 0 4869.06591796875 176 0 187825700 0 3.0716667175293 2024.59 740 160 220
30 190 1 lap Lap 1 - 8:18 AM 84.115736219618 89.9370659722222 0 4883.259765625 183 0 187190284 0 2.99000000953674 2063.72 783 170 239
30 191 1 lap Lap 1 - 5:10 PM 81.7118326822917 80.6437174479167 0 5364.00927734375 183 0 189555035 0 3.80041694641113 2210.27 794 166 221
30 192 1 lap Lap 2 - 5:47 PM 0 1.02392578125 136 189557245 0 0.314999997615814 0.97 0 136 221
30 193 1 lap Lap 1 - 1:13 PM 128.923543294271 98.5351969401042 0 5342.8896484375 175 191095998 0 3.34541702270508 2311.47 853 157 219
30 194 1 lap Lap 1 - 5:14 PM 82.1927083333334 77.7064887152778 0 5329.32568359375 185 0 189382468 0 3.21791648864746 2213.35 780 167 232
30 195 1 lap Lap 1 - 5:27 PM 0 0 169 190852023 0 0 1680.44 0 156 227
30 196 1 lap Lap 2 - 10:44 AM 249.46211751302 233.920844184027 0 4840.1181640625 185 0 189272670 0 3.33583354949951 1898.64 1099 172 222
30 197 1 lap Lap 1 - 6:07 PM 84.0618489583334 73.8077528211806 0 4920.6962890625 187 0 188435253 0 4.36833381652832 1868.27 742 171 216
30 198 1 lap Lap 1 - 5:52 PM 82.3529324001736 78.1337212456597 0 4880.24560546875 180 0 188261567 0 4.12166690826416 1878.17 728 168 233
30 199 1 lap Lap 1 - 4:15 PM 91.2718912760417 86.0913764105903 0 5354.1337890625 188 1 190761302 0 3.5699999332428 2033.4 874 173 230
30 200 1 lap Lap 1 - 9:57 AM 106.759562174479 106.278889973958 0 6080.74755859375 181 190997837 0 3.04291677474976 2951.92 954 157 223
30 201 1 lap Lap 1 - 4:17 PM 127.267537434896 123.849527994792 0 4870.1083984375 187 0 187478220 0 3.48916673660278 1965.29 816 172 237
30 202 1 lap Lap 1 - 5:09 PM 161.768324110243 162.622816297743 0 4887.66552734375 183 0 190332562 0 4.35124969482422 1832.05 950 173 224
30 203 1 lap Lap 1 - 4:56 PM 78.7532389322917 72.7823540581597 0 5334.130859375 180 0 189640560 0 3.68541669845581 2212.94 762 163 229
30 204 1 lap Lap 1 - 9:26 AM 102.380615234375 103.608968098958 0 4826.94677734375 189 0 187021579 0 4.03958320617676 1916.32 747 175 236
30 205 1 lap Lap 1 - 4:46 PM 87.533203125 86.892333984375 0 6607.0146484375 189 0 187739161 0 3.73458337783813 2981.81 910 160 228
30 206 1 lap Lap 1 - 12:22 PM 105.638034396701 105.958468967014 0 4875.9521484375 0 189192154 0 1.47791647911072 3862.08 659 231
30 207 1 lap Lap 1 - 10:45 AM 184.51959906684 166.788655598958 0 4951.083984375 185 0 188754333 0 3.47708320617676 1893.95 916 175 235
30 208 1 lap Lap 1 - 11:05 AM 98.3747151692709 95.9180636935764 0 5344.39404296875 181 0 190137940 0 3.14666652679443 2253.12 852 166 217
30 209 1 lap Lap 3 - 11:16 AM 0 0 131 189274569 0 0 2.6 0 130 222
30 210 1 lap Lap 2 - 6:06 PM 0 3.72802734375 180 0 188435203 0 0 1.36 0 168 233
30 211 1 lap Lap 1 - 4:57 PM 165.415147569444 162.546400282118 0 5356.2265625 183 0 190591021 0 4.49583339691162 2051.62 1008 169 225
30 212 1 lap Lap 1 - 11:20 AM 416.517971462673 414.435112847222 0 4527.4521484375 0 187978842 0 1.5754166841507 4583.39 1477 226
30 213 1 lap Lap 1 - 10:57 AM 157.656290690104 199.206651475694 0 5320.2080078125 187 0 188582234 0 3.83999991416931 2237.76 1011 169 234
30 214 1 lap Lap 1 - 5:34 PM 68.7612869827836 61.6715302643953 0 4898.20361328125 187 0 188174094 0 3.2975001335144 1932.13 697 168 238
30 215 1 lap Lap 1 - 3:53 PM 99.4431423611111 88.44140625 0 5337.0185546875 183 191364802 0 4.18208360671997 2229.62 851 168 218
36 216 1 history_running 12/21/06 6:07 PM 84.0618489583334 73.8077528211806 42 0 0 188435253 0 5
36 217 1 history_running 1/10/07 11:05 AM 98.3747151692709 95.9180636935764 28 0 0 190137940 0 5
36 218 1 history_running 1/24/07 3:53 PM 99.4431423611111 88.44140625 33 0 0 191364802 0 5
36 219 1 history_running 1/21/07 1:13 PM 128.923543294271 98.5351969401042 39 0 0 191095998 0 5
36 220 1 history_running 12/14/06 4:48 PM 60.9368353949653 73.0067681206597 49 0 0 187825700 0 5
36 221 1 history_running 1/3/07 5:10 PM 81.7118326822917 80.6437174479167 32 0 0 189555035 0 5
36 222 1 history_running 12/31/06 10:43 AM 249.46211751302 233.920844184027 38 0 0 189272600 0 5
36 223 1 history_running 1/20/07 9:57 AM 106.759562174479 106.278889973958 51 0 0 190997837 0 5
36 224 1 history_running 1/12/07 5:09 PM 161.768324110243 162.622816297743 47 0 0 190332562 0 5
36 225 1 history_running 1/15/07 4:57 PM 165.415147569444 162.546400282118 31 0 0 190591021 0 5
36 226 1 history_running 12/16/06 11:20 AM 416.517971462673 414.435112847222 41 0 0 187978842 0 5
36 227 1 history_biking 1/18/07 5:27 PM 37 0 0 190852023 0 4
36 228 1 history_running 12/13/06 4:46 PM 87.533203125 86.892333984375 44 0 0 187739161 0 5
36 229 1 history_running 1/4/07 4:56 PM 78.7532389322917 72.7823540581597 30 0 0 189640560 0 5
36 230 1 history_running 1/17/07 4:15 PM 91.2718912760417 86.0913764105903 29 0 0 190761302 0 5
36 231 1 history_running 12/30/06 12:22 PM 105.638034396701 105.958468967014 40 0 0 189192154 0 5
36 232 1 history_running 1/1/07 5:14 PM 82.1927083333334 77.7064887152778 45 0 0 189382468 0 5
36 233 1 history_running 12/19/06 5:52 PM 82.3529324001736 78.1337212456597 34 0 0 188261567 0 5
36 234 1 history_running 12/23/06 10:57 AM 157.656290690104 199.206651475694 46 0 0 188582234 0 5
36 235 1 history_running 12/25/06 10:45 AM 184.51959906684 166.788655598958 36 0 0 188754333 0 5
36 236 1 history_running 12/5/06 9:26 AM 102.380615234375 103.608968098958 48 0 0 187021579 0 5
36 237 1 history_running 12/10/06 4:17 PM 127.267537434896 123.849527994792 43 0 0 187478220 0 5
36 238 1 history_running 12/18/06 5:34 PM 68.7612869827836 61.6715302643953 35 0 0 188174094 0 5
36 239 1 history_running 12/7/06 8:18 AM 84.115736219618 89.9370659722222 50 0 0 187190284 0 5
26 240 1 folder_courses Courses 2 246 28
26 241 1 folder_history History 1 247 28
26 242 2 folder_history History 1 246 28
26 243 1 folder_workout Workouts 3 246 28
26 244 1 folder_workout Workouts 3 247 28
26 245 1 folder_courses Courses 2 247 28
28 246 1 FolderClosed Cycling 5
28 247 1 FolderClosed Running 5
30 248 1 lap Lap 1 - 4:50 PM 112.847601996528 106.171834309896 0 5364.98486328125 175 193787457 0 3.35750007629395 2202.35 844 153 264
30 249 1 lap Lap 1 - 4:43 PM 113.541910807292 115.891872829861 0 5291.58447265625 181 193614226 0 3.3183331489563 2184.62 861 164 268
30 250 1 lap Lap 2 - 6:34 PM 13.3517523871527 10.3609754774305 0 755.345703125 151 191806495 0 1.61875009536743 536.13 97 143 263
30 251 1 lap Lap 1 - 2:09 PM 95.2238362630208 92.767103407118 0 5289.3994140625 181 192222545 0 3.12333369255066 2167.64 795 167 266
30 252 1 lap Lap 1 - 12:34 PM 266.125339084201 269.329766167535 0 5074.03076171875 193512870 0 1.59750008583069 4793.6 1225 262
30 253 1 lap Lap 1 - 5:58 PM 140.779568142361 123.475843641493 0 5326.82763671875 182 191977111 0 3.37416648864746 2195.37 853 162 272
30 254 1 lap Lap 1 - 5:59 PM 128.549614800347 122.247639973958 0 5326.01416015625 184 193013972 0 3.49000024795532 2181.55 943 167 267
30 255 1 lap Lap 1 - 11:02 AM 345.003111722177 348.0220162018 0 6183.3427734375 152 191520125 0 1.89166665077209 4910.55 1422 127 261
30 256 1 lap Lap 1 - 6:04 PM 89.8297661675348 76.3714057074654 0 4159.5263671875 180 191804672 0 3.29791641235352 1822.76 654 161 263
30 257 1 lap Lap 1 - 11:47 AM 470.778862847222 463.889431423611 0 5021.53857421875 192818866 0 1.59541666507721 7098.05 1656 269
30 258 1 lap Lap 1 - 4:43 PM 149.271769205729 130.419257269965 0 4825.7578125 141 191627002 0 2.17541646957397 3510.21 695 110 271
30 259 1 lap Lap 1 - 4:57 PM 109.750461154514 102.006551106771 0 5287.88330078125 180 192751066 0 3.46249985694885 2183.64 841 163 270
30 260 1 lap Lap 1 - 7:43 PM 99.8704291449652 105.077589246962 0 5313.62109375 185 192501813 0 4.07250022888184 2193.18 897 168 265
36 261 1 history_running 1/26/07 11:02 AM 345.003111722177 348.0220162018 55 0 0 191520125 0 5
36 262 1 history_running 2/18/07 12:34 PM 266.125339084201 269.329766167535 61 0 0 193512870 0 5
36 263 1 history_running 1/29/07 6:04 PM 103.181518554688 86.7323811848959 57 0 0 191804672 0 5
36 264 1 history_running 2/21/07 4:50 PM 112.847601996528 106.171834309896 63 0 0 193787457 0 5
36 265 1 history_running 2/6/07 7:43 PM 99.8704291449652 105.077589246962 56 0 0 192501813 0 5
36 266 1 history_running 2/3/07 2:09 PM 95.2238362630208 92.767103407118 52 0 0 192222545 0 5
36 267 1 history_running 2/12/07 5:59 PM 128.549614800347 122.247639973958 60 0 0 193013972 0 5
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36 269 1 history_running 2/10/07 11:47 AM 470.778862847222 463.889431423611 62 0 0 192818866 0 5
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36 271 1 history_running 1/27/07 4:43 PM 149.271769205729 130.419257269965 53 0 0 191627002 0 5
36 272 1 history_running 1/31/07 5:58 PM 140.779568142361 123.475843641493 54 0 0 191977111 0 5