Shannon Phipps - Workout Wizard - Interactive Fitness

Workout Wizard
October 2023

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Workout Wizard
October 2023

Shannon Phipps

YMCA - Greater Dayton - Y at the Heights 40-49

40-49

# 711 of 12,281

7:30:43 Time

# 711

of 12,281 Riders

7:30:43

Time

Challenge Totals

Miles	100
Calories	2,957
Score	0

Timeline

October 31, 2023

12.98 Miles

387 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Expresso Speedway

1.00 mi in 4:23

1

4:23

1

13.7

30

99

217

Expresso Speedway

2.00 mi in 8:06

2

8:06

2

14.8

61

113

48

Fruitdale

4.42 mi in 19:57

1

19:57

4.42

13.3

127

91

115

Redwood Dash

1.50 mi in 7:02

1

7:02

1.5

12.8

43

90

193

Mini Mayhem

4.06 mi in 17:45

2

17:45

4.06

13.7

126

103

0
October 30, 2023

5.00 Miles

148 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Expresso Speedway

2.00 mi in 8:39

2

8:39

2

13.9

62

106

196

Redwood Dash

3.00 mi in 14:06

2

14:06

3

12.8

86

90

137
October 29, 2023

11.03 Miles

318 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Expresso Speedway

1.00 mi in 4:14

1

4:14

1

14.2

29

104

0

Campus Loop

2.03 mi in 9:19

1

9:19

2.03

13.1

59

91

0

Fruitdale

5.00 mi in 22:25

1.13

22:25

5

13.4

143

92

76

Redwood Dash

3.00 mi in 13:31

2

13:31

3

13.3

87

92

51
October 28, 2023

9.90 Miles

297 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Expresso Speedway

3.00 mi in 13:22

3

13:22

3

13.5

86

92

0

Campus Loop

2.03 mi in 9:22

1

9:22

2.03

13.0

61

93

0

Coastal Run

3.37 mi in 15:04

1

15:04

3.37

13.4

106

103

0

Redwood Dash

1.50 mi in 6:48

1

6:48

1.5

13.2

44

96

0
October 18, 2023

11.06 Miles

322 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Expresso Speedway

3.00 mi in 14:06

3

14:06

3

12.8

86

88

37

Expresso Speedway

4.00 mi in 19:14

4

19:14

4

12.5

115

84

31

Campus Loop

4.06 mi in 18:54

2

18:54

4.06

12.9

121

91

57
October 17, 2023

5.92 Miles

163 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Fruitdale

4.42 mi in 21:10

1

21:10

4.42

12.5

122

81

123

Redwood Dash

1.50 mi in 7:37

1

7:37

1.5

11.8

41

76

106
October 10, 2023

6.91 Miles

214 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Expresso Speedway

1.00 mi in 4:08

1

4:08

1

14.5

29

106

0

Lost Trail

2.91 mi in 12:51

1

12:51

2.91

13.6

96

109

0

Redwood Dash

1.50 mi in 7:32

1

7:32

1.5

11.9

44

82

234

Redwood Dash

1.50 mi in 6:23

1

6:23

1.5

14.1

45

104

0
October 9, 2023

6.00 Miles

186 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Expresso Speedway

3.00 mi in 12:11

3

12:11

3

14.8

95

117

0

Redwood Dash

3.00 mi in 13:45

2

13:45

3

13.1

91

95

0
October 5, 2023

1.00 Miles

26 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Expresso Speedway

1.00 mi in 4:47

1

4:47

1

12.5

26

77

121
October 4, 2023

4.00 Miles

117 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Expresso Speedway

1.00 mi in 4:28

1

4:28

1

13.4

28

90

120

Expresso Speedway

3.00 mi in 13:12

3

13:12

3

13.6

89

97

0
October 3, 2023

14.91 Miles

449 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Expresso Speedway

7.00 mi in 30:39

7

30:39

7

13.7

206

99

63

Expresso Speedway

1.00 mi in 4:30

1

4:30

1

13.3

27

89

60

Expresso Speedway

1.00 mi in 4:21

1

4:21

1

13.8

28

94

118

Lost Trail

2.91 mi in 11:41

1

11:41

2.91

14.9

101

134

212

Redwood Dash

3.00 mi in 13:11

2

13:11

3

13.7

87

95

70
October 2, 2023

9.92 Miles

279 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Expresso Speedway

3.00 mi in 14:00

3

14:00

3

12.9

84

88

111

Expresso Speedway

1.00 mi in 4:41

1

4:41

1

12.8

26

80

0

Fruitdale

4.42 mi in 19:28

1

19:28

4.42

13.6

129

96

94

Redwood Dash

1.50 mi in 7:13

1

7:13

1.5

12.5

40

80

121
October 31, 2023

13.1

Miles

387

Calories

0

Score

Completed Rides

Speed

Power

Calories

Expresso Speedway

1.00 mi in 4:23

13.7

MPH

99

Watts

30

Calories

Expresso Speedway

2.00 mi in 8:06

14.8

MPH

113

Watts

61

Calories

Fruitdale

4.42 mi in 19:57

13.3

MPH

91

Watts

127

Calories

Redwood Dash

1.50 mi in 7:02

12.8

MPH

90

Watts

43

Calories

Mini Mayhem

4.06 mi in 17:45

13.7

MPH

103

Watts

126

Calories
October 30, 2023

5.0

Miles

148

Calories

0

Score

Completed Rides

Speed

Power

Calories

Expresso Speedway

2.00 mi in 8:39

13.9

MPH

106

Watts

62

Calories

Redwood Dash

3.00 mi in 14:06

12.8

MPH

90

Watts

86

Calories
October 29, 2023

11.1

Miles

318

Calories

0

Score

Completed Rides

Speed

Power

Calories

Expresso Speedway

1.00 mi in 4:14

14.2

MPH

104

Watts

29

Calories

Campus Loop

2.03 mi in 9:19

13.1

MPH

91

Watts

59

Calories

Fruitdale

5.00 mi in 22:25

13.4

MPH

92

Watts

143

Calories

Redwood Dash

3.00 mi in 13:31

13.3

MPH

92

Watts

87

Calories
October 28, 2023

10.1

Miles

303

Calories

0

Score

Completed Rides

Speed

Power

Calories

Expresso Speedway

3.00 mi in 13:22

13.5

MPH

92

Watts

86

Calories

Campus Loop

2.03 mi in 9:22

13.0

MPH

93

Watts

61

Calories

Coastal Run

3.37 mi in 15:04

13.4

MPH

103

Watts

106

Calories

Redwood Dash

1.50 mi in 6:48

13.2

MPH

96

Watts

44

Calories
October 18, 2023

11.1

Miles

320

Calories

0

Score

Completed Rides

Speed

Power

Calories

Expresso Speedway

3.00 mi in 14:06

12.8

MPH

88

Watts

86

Calories

Expresso Speedway

4.00 mi in 19:14

12.5

MPH

84

Watts

115

Calories

Campus Loop

4.06 mi in 18:54

12.9

MPH

91

Watts

121

Calories
October 17, 2023

6.1

Miles

167

Calories

0

Score

Completed Rides

Speed

Power

Calories

Fruitdale

4.42 mi in 21:10

12.5

MPH

81

Watts

122

Calories

Redwood Dash

1.50 mi in 7:37

11.8

MPH

76

Watts

41

Calories
October 10, 2023

7.1

Miles

216

Calories

0

Score

Completed Rides

Speed

Power

Calories

Expresso Speedway

1.00 mi in 4:08

14.5

MPH

106

Watts

29

Calories

Lost Trail

2.91 mi in 12:51

13.6

MPH

109

Watts

96

Calories

Redwood Dash

1.50 mi in 7:32

11.9

MPH

82

Watts

44

Calories

Redwood Dash

1.50 mi in 6:23

14.1

MPH

104

Watts

45

Calories
October 9, 2023

6.0

Miles

185

Calories

0

Score

Completed Rides

Speed

Power

Calories

Expresso Speedway

3.00 mi in 12:11

14.8

MPH

117

Watts

95

Calories

Redwood Dash

3.00 mi in 13:45

13.1

MPH

95

Watts

91

Calories
October 5, 2023

1.0

Miles

26

Calories

0

Score

Completed Rides

Speed

Power

Calories

Expresso Speedway

1.00 mi in 4:47

12.5

MPH

77

Watts

26

Calories
October 4, 2023

4.0

Miles

116

Calories

0

Score

Completed Rides

Speed

Power

Calories

Expresso Speedway

1.00 mi in 4:28

13.4

MPH

90

Watts

28

Calories

Expresso Speedway

3.00 mi in 13:12

13.6

MPH

97

Watts

89

Calories
October 3, 2023

15.0

Miles

447

Calories

0

Score

Completed Rides

Speed

Power

Calories

Expresso Speedway

7.00 mi in 30:39

13.7

MPH

99

Watts

206

Calories

Expresso Speedway

1.00 mi in 4:30

13.3

MPH

89

Watts

27

Calories

Expresso Speedway

1.00 mi in 4:21

13.8

MPH

94

Watts

28

Calories

Lost Trail

2.91 mi in 11:41

14.9

MPH

134

Watts

101

Calories

Redwood Dash

3.00 mi in 13:11

13.7

MPH

95

Watts

87

Calories
October 2, 2023

10.1

Miles

281

Calories

0

Score

Completed Rides

Speed

Power

Calories

Expresso Speedway

3.00 mi in 14:00

12.9

MPH

88

Watts

84

Calories

Expresso Speedway

1.00 mi in 4:41

12.8

MPH

80

Watts

26

Calories

Fruitdale

4.42 mi in 19:28

13.6

MPH

96

Watts

129

Calories

Redwood Dash

1.50 mi in 7:13

12.5

MPH

80

Watts

40

Calories

Workout Wizard October 2023

Conjure Up Some Sweat!

Workout Wizard October 2023

# 711

of 12,281 Riders

7:30:43

Time

Challenge Totals

October 31, 2023

12.98 Miles

387 Calories

0 Score

October 30, 2023

5.00 Miles

148 Calories

0 Score

October 29, 2023

11.03 Miles

318 Calories

0 Score

October 28, 2023

9.90 Miles

297 Calories

0 Score

October 18, 2023

11.06 Miles

322 Calories

0 Score

October 17, 2023

5.92 Miles

163 Calories

0 Score

October 10, 2023

6.91 Miles

214 Calories

0 Score

October 9, 2023

6.00 Miles

186 Calories

0 Score

October 5, 2023

1.00 Miles

26 Calories

0 Score

October 4, 2023

4.00 Miles

117 Calories

0 Score

October 3, 2023

14.91 Miles

449 Calories

0 Score

October 2, 2023

9.92 Miles

279 Calories

0 Score

October 31, 2023

13.1

387

0

October 30, 2023

5.0

148

0

October 29, 2023

11.1

318

0

October 28, 2023

10.1

303

0

October 18, 2023

11.1

320

0

October 17, 2023

6.1

167

0

Workout Wizard
October 2023

Workout Wizard
October 2023