Workouts

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Date	Event	Course	Type	Distance	Time	Pace	Actions
9/7/2008	Other		IWTB - Abs 1	—	15:00	—
9/6/2008	Run	Random...	Easy	5.2 Mi	57:02	11:05
9/5/2008	Run	Random...	Happy Medium	8 Mi	1:24:00	10:29
9/4/2008	Run	Random...	Easy	5 Mi	57:50	11:30
9/2/2008	Run	Random...	Easy	5 Mi	56:16	11:13
9/1/2008	Run	Random...	Long	20.1 Mi	3:44:01	11:11
8/31/2008	Other		quad strength	—	20:00	—
8/31/2008	Other		IWTB - Abs 1	—	15:00	—
8/30/2008	Run	Random...	Easy	4.8 Mi	51:36	10:52
8/29/2008	Run	Random...	Easy	8.1 Mi	1:30:01	11:04
8/28/2008	Run	Random...	Easy	5 Mi	55:01	10:55
8/28/2008	Other		quad strength	—	20:00	—
8/28/2008	Other		IWTB - Abs 2	—	15:00	—
8/26/2008	Run	Random...	Long	13.1 Mi	2:27:43	11:20
8/25/2008	Run	Random...	Easy	5.1 Mi	52:31	10:24
8/24/2008	Other		IWTB - Legs 1	—	15:00	—
8/24/2008	Other		IWTB - Abs 1	—	15:00	—
8/23/2008	Run	Random...	Asthmatic Tempo	8 Mi	1:25:31	10:39
8/22/2008	Run	Random...	Easy	5.2 Mi	56:01	10:51
8/21/2008	Bike	Anderson > Lamos > Indian Bay > Ind. Park	POS Mtn. Bike	9.9 Mi	46:00	12.91
8/21/2008	Other		IWTB - Abs 1	—	15:00	—
8/20/2008	Run	Random...	Long	18 Mi	3:27:00	11:29
8/19/2008	Run	Random...	Easy	5 Mi	57:17	11:24
8/18/2008	Run	Random...	Easy	5 Mi	55:01	10:58
8/17/2008	Other		IWTB - Legs 2	—	15:00	—
8/17/2008	Other		IWTB - Abs 1	—	15:00	—
8/16/2008	Run	Random...	Easy	8.1 Mi	1:29:01	10:59
8/15/2008	Run	Random...	Tempo	5 Mi	51:30	10:17
8/14/2008	Run	Random...	Easy	8.1 Mi	1:30:00	11:09
8/13/2008	Bike	Overpass & back...	POS Mtn. Bike	11.3 Mi	58:00	11.72
8/12/2008	Run	Random...	Long	17 Mi	3:17:01	11:34
8/11/2008	Run	Random...	Easy	4.1 Mi	42:01	10:20
8/10/2008	Other		quad strength	—	15:00	—
8/9/2008	Run	Random...	Easy	6.1 Mi	1:12:16	11:50
8/9/2008	Run	Random...	Easy	2 Mi	22:59	11:30
8/8/2008	Run	Random...	Easy	3.4 Mi	37:29	10:56
8/8/2008	Other		quad strength	—	15:00	—
8/7/2008	Run	Random...	Easy	8 Mi	1:32:15	11:32
8/6/2008	Other		quad strength	—	15:00	—
8/5/2008	Run	Random...	Long	11.1 Mi	2:07:28	11:32
8/4/2008	Run	Random...	Easy	4 Mi	45:00	11:09
8/4/2008	Other		quad strength	—	20:00	—
8/4/2008	Other		IWTB - Abs 1	—	15:00	—
8/2/2008	Run	Random...	Easy	7 Mi	1:18:01	11:07
8/2/2008	Other		quad strength	—	20:00	—
8/2/2008	Other		IWTB - Abs 1	—	15:00	—
8/1/2008	Run	Random...	Easy	5.6 Mi	1:00:03	10:50
7/31/2008	Run	Random...	Easy	4 Mi	45:27	11:17
7/30/2008	Bike	Overpass & back...	POS Mtn. Bike	11.3 Mi	57:00	11.93
7/29/2008	Run	Random...	Run/Walk	2 Mi	27:01	13:27
7/29/2008	Run	Random...	Long	13.1 Mi	2:36:13	11:56
7/28/2008	Run	Random...	Easy	4.1 Mi	45:09	10:58
7/27/2008	Other		quad strength	—	15:00	—
7/27/2008	Other		IWTB - Abs 1	—	15:00	—
7/26/2008	Run	Random...	Easy	7 Mi	1:18:08	11:08
7/25/2008	Run	Random...	Easy	4 Mi	44:30	11:06
7/25/2008	Other		quad strength	—	15:00	—
7/24/2008	Run	Random...	Easy	4.1 Mi	44:00	10:49
7/24/2008	Other		quad strength	—	20:00	—
7/23/2008	Other		quad strength	—	15:00	—
7/23/2008	Other		IWTB - Abs 2	—	15:00	—
7/22/2008	Run	Random...	Long	15 Mi	3:01:17	12:06
7/21/2008	Other		quad strength	—	30:00	—
7/21/2008	Run	Random...	Easy	5.1 Mi	58:01	11:27
7/19/2008	Other		quad strength	—	30:00	—
7/17/2008	Other		quad strength	—	20:00	—
7/16/2008	Other		quad strength	—	30:00	—
7/16/2008	Other		IWTB - Abs 1	—	15:00	—
7/15/2008	Run	Random...	Long	12.1 Mi	2:19:00	11:32
7/14/2008	Run	Random...	Easy	5.1 Mi	56:03	11:05
7/13/2008	Other		quad strength	—	20:00	—
7/13/2008	Other		IWTB - Abs 1	—	15:00	—
7/12/2008	Run	Random...	Easy	6.8 Mi	1:16:08	11:14
7/11/2008	Run	Random...	Easy	5 Mi	55:49	11:06
7/11/2008	Other		quad strength	—	30:00	—
7/10/2008	Run	Random...	Long	16.2 Mi	3:02:40	11:19
7/9/2008	Other		quad strength	—	20:00	—
7/9/2008	Other		IWTB - Legs 2	—	15:00	—
7/9/2008	Other		IWTB - Abs 1	—	15:00	—
7/8/2008	Run	Random...	Easy	9.1 Mi	1:41:00	11:09
7/7/2008	Run	Random...	Easy	5.1 Mi	55:00	10:48
7/6/2008	Other		quad strength	—	20:00	—
7/6/2008	Other		IWTB - Abs 1	—	15:00	—
7/5/2008	Run	Random...	Easy	9.2 Mi	1:40:02	10:54
7/4/2008	Run	Random...	Easy	7.2 Mi	1:17:02	10:39
7/3/2008	Run	Random...	Easy	5 Mi	54:35	10:55
7/2/2008	Other		IWTB - Legs 2	—	15:00	—
7/2/2008	Other		IWTB - Abs 1	—	15:00	—
7/1/2008	Run	Random...	Easy	1.7 Mi	18:00	10:51
7/1/2008	Run	Random...	Long	12.1 Mi	2:17:06	11:18
6/30/2008	Run	Random...	Easy	5 Mi	54:11	10:46
6/29/2008	Other		quad strength	—	20:00	—
6/29/2008	Other		IWTB - Abs 1	—	15:00	—
6/28/2008	Run	Chronicle Seaway Run 15k	Race	9.3 Mi	1:32:06	9:55
6/27/2008	Run	Random...	Easy	3.8 Mi	41:13	10:55
6/26/2008	Other		quad strength	—	15:00	—
6/26/2008	Other		IWTB - Abs 2	—	15:00	—
6/25/2008	Run	Random...	Easy	7.1 Mi	1:15:01	10:35
6/24/2008	Bike	Overpass & back...	POS Mtn. Bike	11.3 Mi	52:00	13.07
6/23/2008	Other		quad strength	—	15:00	—
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Totals:
Entries: 100
Distance: 432.1 miles
Duration: 88:24:37