Workouts

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Date Activity Course Type Distance Duration ▲ Pace   1/8/2009 Weights           1/12/2009 Weights           12/15/2009 Weights           1/18/2010 Weights           1/17/2012 Weights           5/29/2008 Walking random Default 4.8 mi     7/8/2008 Push Up's random Default       3/29/2009 Run Dreadmill Easy 1.0 mi     11/20/2009 Run Treadmill warm up/cool dow 1.0 mi     1/7/2010 Run hamster wheel Easy 3.0 mi     9/5/2010 Walking Blue Marsh Default 2.3 mi     6/18/2011 Run KU Track Interval 4.5 mi     1/3/2012 Run with Gabriel   Default       1/16/2012 Weights           1/14/2013 Run Treadmill Interval 4.0 mi     1/25/2013 Run Treadmill Jog 5.0 mi     1/26/2013 Run Treadmill Jog 5.0 mi     8/30/2012 Run   Default   0:01   5/5/2011 Run random Strides 0.1 mi 0:30 5:38 5/5/2011 Run random Strides 0.1 mi 0:32 5:53 5/5/2011 Run random Strides 0.1 mi 0:33 5:29 5/5/2011 Run random around town Strides 0.1 mi 0:33 5:32 5/5/2011 Run random Strides 0.1 mi 0:36 6:35 5/5/2011 Run random Strides 0.1 mi 0:36 6:36 4/23/2011 Run KU Track Strides 0.1 mi 0:45 6:14 4/23/2011 Run KU Track Strides 0.1 mi 0:51 6:03 12/22/2009 Run Treadmill Easy 0.1 mi 0:53 8:50 1/11/2009 Weights       1:00   1/19/2009 Weights       1:00   2/2/2009 Weights       1:00   12/3/2009 Weights       1:00   12/14/2009 Weights       1:00   1/7/2010 Weights       1:00   1/11/2010 Weights       1:00   4/23/2011 Run KU Track Rec. Run 0.1 mi 1:07 10:09 6/28/2011 Run random around town Easy 0.1 mi 1:19 11:01 8/25/2010 Yoga   Default   1:30   9/1/2010 Yoga   Default   1:30   7/13/2012 Run   Default 0.2 mi 1:44 10:15 5/9/2011 Run random around town warm up/cool dow 0.2 mi 1:52 10:21 10/18/2011 Run KU Track Interval 0.3 mi 1:52 7:11 6/6/2011 Run random around town Easy 0.2 mi 2:02 10:44 10/10/2010 Run Reading warm up/cool dow 0.2 mi 2:26 10:07 4/16/2011 Run random warm up/cool dow 0.3 mi 2:31 9:43 5/5/2011 Run random warm up/cool dow 0.3 mi 2:43 9:42 3/29/2011 Run random around town Easy 0.3 mi 3:02 9:48 3/25/2011 Run random Interval 0.3 mi 3:02 9:30 3/29/2011 Run random around town Easy 0.3 mi 3:07 9:43 3/21/2011 Run random warm up/cool dow 0.3 mi 3:11 9:57 3/25/2011 Run random Interval 0.3 mi 3:12 10:01 9/28/2011 Run KU Track Interval 0.5 mi 3:16 6:32 5/3/2011 Run Li le hi Easy 0.3 mi 3:20 10:44 10/7/2011 Run random around town Interval 0.5 mi 3:26 6:53 3/27/2010 Run random warm up/cool dow 0.3 mi 3:28 10:12 10/13/2011 Run   Default 0.5 mi 3:29 6:58 10/13/2011 Run   Default 0.5 mi 3:29 6:59 10/13/2011 Run   Default 0.5 mi 3:32 7:05 10/13/2011 Run   Default 0.5 mi 3:33 7:07 10/13/2011 Run   Default 0.5 mi 3:33 7:07 3/13/2010 Run random warm up/cool dow 0.4 mi 3:33 9:53 3/13/2010 Run random Yasso's 0.5 mi 3:34 7:08 10/13/2011 Run   Default 0.5 mi 3:36 7:12 3/13/2010 Run random Yasso's 0.5 mi 3:36 7:12 3/29/2011 Run random around town Fartlek 0.6 mi 4:01 7:04 3/25/2011 Run random Interval 0.6 mi 4:02 7:05 3/25/2011 Run random Interval 0.6 mi 4:03 7:07 3/29/2011 Run random around town Fartlek 0.6 mi 4:04 7:08 1/1/2010 Run Fools Run Course warm up/cool dow 0.3 mi 4:06 12:49 6/23/2011 Run random around town Default 0.4 mi 4:12 9:46 9/11/2010 Run random around town warm up/cool dow 0.5 mi 4:23 8:46 9/26/2011 Run random Interval 0.6 mi 4:43 7:44 7/6/2009 Run Treadmill Interval 0.5 mi 4:55 9:50 7/6/2009 Run Treadmill Easy 0.5 mi 4:55 9:50 5/25/2011 Run random around town warm up/cool dow 0.5 mi 4:57 9:54 11/16/2009 Run up the street warm up/cool dow 0.3 mi 4:59 17:11 3/24/2008 Run random warm up/cool dow 500.0 m 5:00 16:06 6/20/2008 Run random warm up/cool dow 0.3 mi 5:00 15:10 8/18/2008 Run Treadmill warm up/cool dow 0.3 mi 5:00 20:00 10/4/2008 Run Gettin' Hot and Bothered with Mr. Mill Easy 0.3 mi 5:00 20:00 6/1/2011 Run Treadmill Interval 0.5 mi 5:02 10:04 10/7/2008 Run random warm up/cool dow 0.5 mi 5:10 11:29 12/26/2011 Run   Default 0.5 mi 5:27 10:29 11/27/2009 Run random warm up/cool dow 0.3 mi 5:35 16:56 7/8/2009 Run corner to home warm up/cool dow 0.3 mi 5:43 19:42 2/26/2008 Run Treadmill warm up/cool dow 400.0 m 6:00 24:09 3/18/2008 Run random warm up/cool dow 800.0 m 6:00 12:05 6/6/2008 Run random warm up/cool dow 0.5 mi 6:00 12:00 7/4/2008 Run Treadmill warm up/cool dow 0.3 mi 6:00 24:00 2/20/2008 Run Treadmill warm up/cool dow 800.0 m 6:29 13:03 1/6/2011 Run random around town Interval 1.0 mi 6:29 6:30 3/3/2008 Run Treadmill warm up/cool dow 800.0 m 6:30 13:05 9/26/2011 Run random Interval 0.8 mi 6:42 8:42 4/16/2010 Run KU Track Interval 1.0 mi 6:48 6:48 4/11/2010 Run random around town Easy 0.8 mi 6:49 8:58 10/23/2010 Run Li le hi warm up/cool dow 0.4 mi 6:49 17:29 3/29/2008 Run random warm up/cool dow 0.7 mi 7:00 10:18 10/9/2010 Run random around town Interval 1.0 mi 7:17 7:17 3/29/2011 Run random around town warm up/cool dow 0.8 mi 7:34 9:35 12/12/2009 Run random ladders 0.5 mi 7:39 15:18 12/16/2009 Run random warm up/cool dow 0.4 mi 7:42 19:15