Workouts

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Date ▼ Activity Course Type Distance Duration Pace   2/9/2016 Run Tuesday Night Welly Long Run Long 17.4 mi 1:54:21 6:35 8/12/2015 Run   Easy 9.5 mi 1:01:30 6:31 8/11/2015 Run Summer Sunset Race 3.1 mi 16:55 5:24 8/11/2015 Run   WarmUp/CoolDown 6.8 mi 45:00 6:40 8/10/2015 Run Square Golf Moderate 8.7 mi 55:05 6:19 8/9/2015 Run   Long 12.7 mi 1:24:26 6:39 8/8/2015 Run Waddington Homecoming 5k Course Race 5.0 km 16:39 5:22 8/8/2015 Run   WarmUp/CoolDown 8.3 mi 1:00:00 7:14 8/7/2015 Run Golf Course Loop Easy 6.4 mi 43:10 6:48 8/6/2015 Run   Easy 10.5 mi 1:10:56 6:45 8/5/2015 Run Ottawa Summer Twilight 5k Race 5.0 km 15:58 5:09 8/5/2015 Run   WarmUp/CoolDown 4.5 mi 35:00 7:47 8/5/2015 Run St Lawrence Ave 4 Miler Easy 4.0 mi 26:36 6:37 8/3/2015 Run   Easy 9.4 mi 1:04:45 6:54 8/2/2015 Run   Long 13.5 mi 1:34:20 6:59 7/31/2015 Run Square Golf Moderate 8.7 mi 56:02 6:25 7/30/2015 Run Buck Rd Drop Off Interval 5.8 mi 35:14 6:03 7/29/2015 Run Square Ballfields 10miler Easy 10.0 mi 1:06:00 6:36 7/28/2015 Run Square Golf Easy 8.7 mi 58:30 6:42 7/27/2015 Run Golf Course + Up and Down Easy 7.4 mi 49:16 6:39 7/26/2015 Run Brandy Brook Square Long 11.2 mi 1:15:00 6:43 7/24/2015 Run Golf Course + Up and Down Easy 7.4 mi 48:10 6:31 7/23/2015 Run Square Golf Tempo 8.7 mi 54:04 6:12 7/22/2015 Run Square Ballfields 10miler Easy 10.0 mi 1:05:39 6:34 7/21/2015 Run Square Golf Interval 8.7 mi 56:31 6:28 7/20/2015 Run   Easy 8.1 mi 55:10 6:49 7/19/2015 Run Seaway Festival Four Miler Race 4.0 mi 22:39 5:40 7/19/2015 Run   WarmUp/CoolDown 7.3 mi 50:17 6:57 7/18/2015 Run Golf Course + Up back Down Easy 7.7 mi 50:19 6:34 7/16/2015 Run Golf Course + Up and Down Interval 7.4 mi 49:12 6:39 7/15/2015 Run   Easy 10.5 mi 1:16:20 7:17 7/14/2015 Run Summer Sunset Race 3.1 mi 16:47 5:21 7/14/2015 Run   WarmUp/CoolDown 5.3 mi 37:00 7:03 7/12/2015 Run   Long 10.8 mi 1:20:50 7:28 7/11/2015 Run Golf Course Loop Easy 6.4 mi 43:27 6:50 7/10/2015 Run Golf Course Loop Easy 6.4 mi 42:27 6:41 7/9/2015 Run Tour De Potsdam Race 5.0 km 16:50 5:26 7/9/2015 Run   WarmUp/CoolDown 5.4 mi 38:00 7:03 7/8/2015 Run Golf Course + Up and Down Easy 7.4 mi 49:07 6:38 7/7/2015 Run Treadmill Easy 7.0 mi 48:10 6:53 7/6/2015 Run Golf Course + Up and Down Easy 7.4 mi 48:50 6:36 7/5/2015 Run Franklin Rd Run Long 9.7 mi 1:02:44 6:29 7/4/2015 Run   Easy 9.2 mi 1:02:10 6:48 7/3/2015 Run   Easy 8.7 mi 58:42 6:46 7/2/2015 Run Golf Course + Up and Down Easy 7.4 mi 49:50 6:44 6/30/2015 Run Golf Course + Up and Down Easy 7.4 mi 49:49 6:44 6/29/2015 Run Golf Course + Up and Down Easy 7.4 mi 50:42 6:51 6/28/2015 Run Square Golf Long 8.7 mi 57:04 6:32 6/27/2015 Run   WarmUp/CoolDown 4.8 mi 36:00 7:35 6/27/2015 Run Madrid Bluegrass 10K Race 10.0 km 35:38 5:45 6/26/2015 Run Golf Course Loop Easy 6.4 mi 42:14 6:39 6/24/2015 Run Ottawa Summer Twilight 5k Race 5.0 km 16:12 5:13 6/24/2015 Run   WarmUp/CoolDown 3.5 mi 24:30 7:00 6/23/2015 Run Golf Course Loop Easy 6.4 mi 42:57 6:46 6/22/2015 Run Golf Course + Up and Down Moderate 7.4 mi 48:10 6:31 6/21/2015 Run Square Golf Long 8.7 mi 56:52 6:31 6/20/2015 Run Riverview Short Easy 5.4 mi 35:12 6:32 6/19/2015 Run Golf Course Loop Easy 6.4 mi 42:20 6:40 6/17/2015 Run Golf Course Loop Easy 6.4 mi 43:52 6:54 6/16/2015 Run Golf Course + Up and Down Easy 7.4 mi 50:18 6:48 6/15/2015 Run Golf Course Loop Moderate 6.4 mi 40:51 6:26 6/14/2015 Run Square Golf Long 8.7 mi 57:57 6:38 6/12/2015 Run   Easy 8.0 mi 1:00:00 7:30 6/10/2015 Run Golf Course Loop Easy 6.4 mi 42:54 6:45 6/9/2015 Run   WarmUp/CoolDown 4.0 mi 28:00 7:00 6/9/2015 Run Summer Sunset Race 3.1 mi 17:05 5:27 6/9/2015 Run   WarmUp/CoolDown 2.2 mi 15:30 7:03 6/8/2015 Run Golf Course Loop Interval 6.4 mi 41:41 6:34 6/7/2015 Run Square Ballfields Long 7.8 mi 50:10 6:29 6/5/2015 Run   Easy 5.0 mi 35:00 7:00 6/4/2015 Run   Easy 3.9 mi 26:00 6:45 6/3/2015 Run Maple City Trail (from OFA) Easy 5.6 mi 39:00 6:55 6/2/2015 Run Riverview Short Easy 5.4 mi 37:00 6:52 6/1/2015 Run   Easy 3.0 mi 22:30 7:30