Melissa Williams - Workout Wizard

Workout Wizard
August 2018

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Workout Wizard
August 2018

Melissa Williams

YMCA - South Hampton Roads - Princess Anne 30-39

30-39

# 121 of 24,781

21:04:26 Time

# 121

of 24,781 Riders

21:04:26

Time

Challenge Totals

Miles	316
Calories	12,458
Score	0

Timeline

August 31, 2018

11.28 Miles

447 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Fruitdale

5.27 mi in 17:51

1.19

17:51

5.27

17.7

215

177

83

Ironhorse Rush

6.01 mi in 25:14

1

25:14

6.01

14.3

232

130

158
August 30, 2018

11.03 Miles

468 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Gut Buster

11.03 mi in 49:35

1

49:35

11.03

13.3

468

133

159
August 29, 2018

15.22 Miles

632 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Rolling Thunder

1.33 mi in 4:28

1.31

4:28

1.33

17.9

57

193

207

Stump Puller

6.91 mi in 25:22

1

25:22

6.91

16.3

276

158

142

Sunday Afternoon

6.98 mi in 24:47

1

24:47

6.98

16.9

299

177

137
August 27, 2018

13.93 Miles

587 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Grape Stomper

12.18 mi in 47:05

1

47:05

12.18

15.5

522

161

104

Titan Time

1.75 mi in 7:38

1

7:38

1.75

13.8

65

120

166
August 26, 2018

10.79 Miles

407 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Expresso Speedway

3.00 mi in 11:25

3

11:25

3

15.8

102

125

217

Evening Bliss

2.36 mi in 8:02

1

8:02

2.36

17.6

97

180

173

Moody Ambush

5.43 mi in 22:06

1

22:06

5.43

14.7

208

133

161
August 25, 2018

9.20 Miles

360 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Rolling Thunder

1.02 mi in 4:14

1

4:14

1.02

14.5

33

113

137

Quicksilver

6.68 mi in 25:09

1.06

25:09

6.68

15.9

275

159

166

Redwood Dash

1.50 mi in 5:44

1

5:44

1.5

15.7

52

128

146
August 23, 2018

11.43 Miles

407 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Expresso Speedway

6.00 mi in 23:35

6

23:35

6

15.3

208

124

187

Broken Spoke

5.43 mi in 23:16

1

23:16

5.43

14.0

199

119

141
August 22, 2018

11.06 Miles

467 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Alpine Splash

2.93 mi in 12:47

1

12:47

2.93

13.8

121

135

156

Mini Mayhem

2.03 mi in 6:30

1

6:30

2.03

18.7

87

200

208

Oblivion

6.10 mi in 21:33

1.06

21:33

6.1

17.0

259

176

177
August 21, 2018

13.37 Miles

521 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Coastal Run

4.99 mi in 21:50

1.49

21:50

4.99

13.7

175

110

148

Falcon Flight

8.38 mi in 29:16

1

29:16

8.38

17.2

346

173

177
August 20, 2018

18.16 Miles

661 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Fruitdale

5.88 mi in 23:00

1.33

23:00

5.88

15.3

200

121

192

Fruitdale

4.99 mi in 17:04

1.13

17:04

4.99

17.5

199

171

139

Sunday Afternoon

7.29 mi in 31:56

1.04

31:56

7.29

13.7

262

112

155
August 18, 2018

20.42 Miles

778 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Farmers Bluff

6.91 mi in 27:35

1

27:35

6.91

15.0

258

132

170

Temple Ridge

13.51 mi in 52:31

1

52:31

13.51

15.4

520

141

99
August 16, 2018

19.89 Miles

735 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Expresso Speedway

3.51 mi in 13:28

3.51

13:28

3.51

15.6

120

125

91

Rolling Thunder

1.39 mi in 4:43

1.37

4:43

1.39

17.7

56

180

163

Quicksilver

6.33 mi in 25:45

1

25:45

6.33

14.7

223

121

150

Moody Ambush

5.76 mi in 21:03

1.06

21:03

5.76

16.4

231

160

145

Redwood Dash

2.90 mi in 11:01

1.93

11:01

2.9

15.8

105

137

155
August 15, 2018

12.44 Miles

523 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Apple Grinder

6.98 mi in 24:32

1

24:32

6.98

17.1

300

180

213

Dragon Fire

5.46 mi in 18:56

1.09

18:56

5.46

17.3

223

172

151
August 14, 2018

14.21 Miles

613 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Ocean Plunge

14.21 mi in 1:00:28

1.20

1:00:28

14.21

14.1

613

145

173
August 13, 2018

17.38 Miles

727 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Campus Loop

2.80 mi in 10:31

1.38

10:31

2.8

16.0

108

149

93

Lost Trail

2.91 mi in 10:23

1

10:23

2.91

16.8

118

167

123

Coastal Run

3.37 mi in 11:44

1

11:44

3.37

17.2

137

172

211

Alpine Splash

2.93 mi in 10:55

1

10:55

2.93

16.1

135

183

120

Billy Goat Falls

5.37 mi in 21:24

1

21:24

5.37

15.1

229

155

167
August 11, 2018

15.18 Miles

602 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Rolling Thunder

1.02 mi in 3:49

1

3:49

1.02

16.0

38

144

0

Bent Spoke

4.01 mi in 14:15

1

14:15

4.01

16.9

174

180

0

Broken Spoke

5.43 mi in 19:38

1

19:38

5.43

16.6

228

170

147

Rabbit Run

4.72 mi in 19:54

2

19:54

4.72

14.2

162

112

149
August 10, 2018

13.78 Miles

579 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Ascension

11.42 mi in 1:01:55

0.63

1:01:55

11.42

11.1

502

111

156

Rabbit Run

2.36 mi in 10:25

1

10:25

2.36

13.6

77

101

159
August 9, 2018

15.40 Miles

558 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Expresso Speedway

3.00 mi in 11:10

3

11:10

3

16.1

104

132

159

Campus Loop

4.06 mi in 15:29

2

15:29

4.06

15.7

144

132

144

Dragon Fire

5.34 mi in 19:18

1.07

19:18

5.34

16.6

206

154

128

Redwood Dash

3.00 mi in 11:08

2

11:08

3

16.2

104

134

122
August 8, 2018

15.29 Miles

589 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Evening Bliss

2.78 mi in 10:58

1.18

10:58

2.78

15.2

101

131

142

Ironhorse Rush

6.01 mi in 23:52

1

23:52

6.01

15.1

246

148

178

Rabbit Run

2.66 mi in 10:13

1.13

10:13

2.66

15.6

100

140

85

Titan Time

3.84 mi in 17:08

2.19

17:08

3.84

13.4

142

114

168
August 6, 2018

10.01 Miles

421 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Camel Country

10.01 mi in 46:26

1

46:26

10.01

12.9

421

127

161
August 5, 2018

18.95 Miles

688 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Campus Loop

7.31 mi in 30:10

3.61

30:10

7.31

14.5

245

112

169

Fruitdale

4.42 mi in 16:36

1

16:36

4.42

16.0

154

131

173

Ravens Roost

7.22 mi in 29:47

1

29:47

7.22

14.5

289

138

169
August 3, 2018

5.75 Miles

219 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Oblivion

5.75 mi in 23:05

1

23:05

5.75

14.9

219

134

161
August 2, 2018

7.44 Miles

308 Calories

0 Score

Rides

Laps

Time

Miles

MPH

Cal

Watts

BPM

Stormy Hollow

7.44 mi in 31:21

1

31:21

7.44

14.2

308

140

169
August 31, 2018

11.4

Miles

449

Calories

0

Score

Completed Rides

Speed

Power

Calories

Fruitdale

5.27 mi in 17:51

17.7

MPH

177

Watts

215

Calories

Ironhorse Rush

6.01 mi in 25:14

14.3

MPH

130

Watts

232

Calories
August 30, 2018

11.0

Miles

469

Calories

0

Score

Completed Rides

Speed

Power

Calories

Gut Buster

11.03 mi in 49:35

13.3

MPH

133

Watts

468

Calories
August 29, 2018

15.6

Miles

639

Calories

0

Score

Completed Rides

Speed

Power

Calories

Rolling Thunder

1.33 mi in 4:28

17.9

MPH

193

Watts

57

Calories

Stump Puller

6.91 mi in 25:22

16.3

MPH

158

Watts

276

Calories

Sunday Afternoon

6.98 mi in 24:47

16.9

MPH

177

Watts

299

Calories
August 27, 2018

14.0

Miles

589

Calories

0

Score

Completed Rides

Speed

Power

Calories

Grape Stomper

12.18 mi in 47:05

15.5

MPH

161

Watts

522

Calories

Titan Time

1.75 mi in 7:38

13.8

MPH

120

Watts

65

Calories
August 26, 2018

11.2

Miles

417

Calories

0

Score

Completed Rides

Speed

Power

Calories

Expresso Speedway

3.00 mi in 11:25

15.8

MPH

125

Watts

102

Calories

Evening Bliss

2.36 mi in 8:02

17.6

MPH

180

Watts

97

Calories

Moody Ambush

5.43 mi in 22:06

14.7

MPH

133

Watts

208

Calories
August 25, 2018

9.4

Miles

364

Calories

0

Score

Completed Rides

Speed

Power

Calories

Rolling Thunder

1.02 mi in 4:14

14.5

MPH

113

Watts

33

Calories

Quicksilver

6.68 mi in 25:09

15.9

MPH

159

Watts

275

Calories

Redwood Dash

1.50 mi in 5:44

15.7

MPH

128

Watts

52

Calories
August 23, 2018

11.8

Miles

412

Calories

0

Score

Completed Rides

Speed

Power

Calories

Expresso Speedway

6.00 mi in 23:35

15.3

MPH

124

Watts

208

Calories

Broken Spoke

5.43 mi in 23:16

14.0

MPH

119

Watts

199

Calories
August 22, 2018

11.3

Miles

473

Calories

0

Score

Completed Rides

Speed

Power

Calories

Alpine Splash

2.93 mi in 12:47

13.8

MPH

135

Watts

121

Calories

Mini Mayhem

2.03 mi in 6:30

18.7

MPH

200

Watts

87

Calories

Oblivion

6.10 mi in 21:33

17.0

MPH

176

Watts

259

Calories
August 21, 2018

13.6

Miles

524

Calories

0

Score

Completed Rides

Speed

Power

Calories

Coastal Run

4.99 mi in 21:50

13.7

MPH

110

Watts

175

Calories

Falcon Flight

8.38 mi in 29:16

17.2

MPH

173

Watts

346

Calories
August 20, 2018

18.2

Miles

659

Calories

0

Score

Completed Rides

Speed

Power

Calories

Fruitdale

5.88 mi in 23:00

15.3

MPH

121

Watts

200

Calories

Fruitdale

4.99 mi in 17:04

17.5

MPH

171

Watts

199

Calories

Sunday Afternoon

7.29 mi in 31:56

13.7

MPH

112

Watts

262

Calories
August 18, 2018

20.7

Miles

783

Calories

0

Score

Completed Rides

Speed

Power

Calories

Farmers Bluff

6.91 mi in 27:35

15.0

MPH

132

Watts

258

Calories

Temple Ridge

13.51 mi in 52:31

15.4

MPH

141

Watts

520

Calories
August 16, 2018

19.9

Miles

732

Calories

0

Score

Completed Rides

Speed

Power

Calories

Expresso Speedway

3.51 mi in 13:28

15.6

MPH

125

Watts

120

Calories

Rolling Thunder

1.39 mi in 4:43

17.7

MPH

180

Watts

56

Calories

Quicksilver

6.33 mi in 25:45

14.7

MPH

121

Watts

223

Calories

Moody Ambush

5.76 mi in 21:03

16.4

MPH

160

Watts

231

Calories

Redwood Dash

2.90 mi in 11:01

15.8

MPH

137

Watts

105

Calories
August 15, 2018

12.6

Miles

528

Calories

0

Score

Completed Rides

Speed

Power

Calories

Apple Grinder

6.98 mi in 24:32

17.1

MPH

180

Watts

300

Calories

Dragon Fire

5.46 mi in 18:56

17.3

MPH

172

Watts

223

Calories
August 14, 2018

14.2

Miles

613

Calories

0

Score

Completed Rides

Speed

Power

Calories

Ocean Plunge

14.21 mi in 1:00:28

14.1

MPH

145

Watts

613

Calories
August 13, 2018

18.0

Miles

744

Calories

0

Score

Completed Rides

Speed

Power

Calories

Campus Loop

2.80 mi in 10:31

16.0

MPH

149

Watts

108

Calories

Lost Trail

2.91 mi in 10:23

16.8

MPH

167

Watts

118

Calories

Coastal Run

3.37 mi in 11:44

17.2

MPH

172

Watts

137

Calories

Alpine Splash

2.93 mi in 10:55

16.1

MPH

183

Watts

135

Calories

Billy Goat Falls

5.37 mi in 21:24

15.1

MPH

155

Watts

229

Calories
August 11, 2018

15.9

Miles

622

Calories

0

Score

Completed Rides

Speed

Power

Calories

Rolling Thunder

1.02 mi in 3:49

16.0

MPH

144

Watts

38

Calories

Bent Spoke

4.01 mi in 14:15

16.9

MPH

180

Watts

174

Calories

Broken Spoke

5.43 mi in 19:38

16.6

MPH

170

Watts

228

Calories

Rabbit Run

4.72 mi in 19:54

14.2

MPH

112

Watts

162

Calories
August 10, 2018

13.8

Miles

580

Calories

0

Score

Completed Rides

Speed

Power

Calories

Ascension

11.42 mi in 1:01:55

11.1

MPH

111

Watts

502

Calories

Rabbit Run

2.36 mi in 10:25

13.6

MPH

101

Watts

77

Calories
August 9, 2018

15.6

Miles

563

Calories

0

Score

Completed Rides

Speed

Power

Calories

Expresso Speedway

3.00 mi in 11:10

16.1

MPH

132

Watts

104

Calories

Campus Loop

4.06 mi in 15:29

15.7

MPH

132

Watts

144

Calories

Dragon Fire

5.34 mi in 19:18

16.6

MPH

154

Watts

206

Calories

Redwood Dash

3.00 mi in 11:08

16.2

MPH

134

Watts

104

Calories
August 8, 2018

15.5

Miles

591

Calories

0

Score

Completed Rides

Speed

Power

Calories

Evening Bliss

2.78 mi in 10:58

15.2

MPH

131

Watts

101

Calories

Ironhorse Rush

6.01 mi in 23:52

15.1

MPH

148

Watts

246

Calories

Rabbit Run

2.66 mi in 10:13

15.6

MPH

140

Watts

100

Calories

Titan Time

3.84 mi in 17:08

13.4

MPH

114

Watts

142

Calories
August 6, 2018

10.1

Miles

422

Calories

0

Score

Completed Rides

Speed

Power

Calories

Camel Country

10.01 mi in 46:26

12.9

MPH

127

Watts

421

Calories
August 5, 2018

19.0

Miles

689

Calories

0

Score

Completed Rides

Speed

Power

Calories

Campus Loop

7.31 mi in 30:10

14.5

MPH

112

Watts

245

Calories

Fruitdale

4.42 mi in 16:36

16.0

MPH

131

Watts

154

Calories

Ravens Roost

7.22 mi in 29:47

14.5

MPH

138

Watts

289

Calories
August 3, 2018

5.8

Miles

220

Calories

0

Score

Completed Rides

Speed

Power

Calories

Oblivion

5.75 mi in 23:05

14.9

MPH

134

Watts

219

Calories
August 2, 2018

7.6

Miles

312

Calories

0

Score

Completed Rides

Speed

Power

Calories

Stormy Hollow

7.44 mi in 31:21

14.2

MPH

140

Watts

308

Calories

Workout Wizard August 2018

Conjure Up Some Sweat! Ride for a Total 5 Hours.

Workout Wizard August 2018

# 121

of 24,781 Riders

21:04:26

Time

Challenge Totals

August 31, 2018

11.28 Miles

447 Calories

0 Score

August 30, 2018

11.03 Miles

468 Calories

0 Score

August 29, 2018

15.22 Miles

632 Calories

0 Score

August 27, 2018

13.93 Miles

587 Calories

0 Score

August 26, 2018

10.79 Miles

407 Calories

0 Score

August 25, 2018

9.20 Miles

360 Calories

0 Score

August 23, 2018

11.43 Miles

407 Calories

0 Score

August 22, 2018

11.06 Miles

467 Calories

0 Score

August 21, 2018

13.37 Miles

521 Calories

0 Score

August 20, 2018

18.16 Miles

661 Calories

0 Score

August 18, 2018

20.42 Miles

778 Calories

0 Score

August 16, 2018

19.89 Miles

735 Calories

0 Score

August 15, 2018

12.44 Miles

523 Calories

0 Score

August 14, 2018

14.21 Miles

613 Calories

0 Score

August 13, 2018

17.38 Miles

727 Calories

0 Score

August 11, 2018

15.18 Miles

602 Calories

0 Score

August 10, 2018

13.78 Miles

579 Calories

0 Score

August 9, 2018

15.40 Miles

558 Calories

0 Score

Workout Wizard
August 2018

Workout Wizard
August 2018