Workouts

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Date	Event	Course	Type	Distance	Time	Pace	Actions
8/27/2008	Run	Boardwalk / Waterfront	Interval	10 km	50:00	5:00
8/26/2008	Run	Boardwalk / Waterfront	Easy	7.5 km	39:50	5:19
8/24/2008	Run	Cottage - Around the Lake	Long	33.5 km	3:22:00	6:02
8/23/2008	Run	Cottage - Around the Lake	Easy	8 km	50:00	6:15
8/22/2008	Run	Cottage - Around the Lake	Mid-Long	15 km	1:23:00	5:32
8/21/2008	Run	Boardwalk / Waterfront	Tempo	10.5 km	50:00	4:46
8/20/2008	Run	Beaches Area	Easy	12.5 km	1:15:00	6:00
8/19/2008	Run	Boardwalk / Waterfront	Double-Easy	7.5 km	44:00	5:52
8/19/2008	Run	Rosetta Mclean Pk	Easy	10 km	55:00	5:30
8/17/2008	Run	Boardwalk / Waterfront	Easy	12 km	1:14:00	6:10
8/16/2008	Run	Midsummers Night Run	Race	30 km	2:25:00	4:50
8/16/2008	Run	Midsummers Night Run	Easy	1 km	6:50	6:50
8/14/2008	Run	Boardwalk / Waterfront	Easy	7.5 km	43:00	5:44
8/13/2008	Run	Beaches Area	Hill	12.3 km	1:05:00	5:19
8/12/2008	Run	Beaches Area	Double-Hard	7.5 km	39:00	5:12
8/12/2008	Run	Beaches Area	Easy	10.5 km	59:00	5:38
8/10/2008	Run	Beaches Area	Long	29.5 km	2:46:00	5:38
8/8/2008	Run	Cottage - Around the Lake	Mid-Long	15.5 km	1:22:00	5:18
8/7/2008	Run	Cottage - Around the Lake	Easy	10.5 km	59:00	5:38
8/6/2008	Run	Cottage - Around the Lake	Hill	10.5 km	59:00	5:38
8/5/2008	Run	Cottage - Around the Lake	Progressive	16 km	1:28:00	5:30
8/3/2008	Run	Taylor Creek Park	Long	36 km	3:32:00	5:54
8/2/2008	Run	Taylor Creek Park	Easy	12.5 km	1:10:00	5:36
8/1/2008	Run	To or From Work	Mid-Long	15.3 km	1:27:00	5:42
7/31/2008	Run	To or From Work	Easy	10 km	55:00	5:30
7/30/2008	Run	Boardwalk / Waterfront	Hill	11 km	1:00:00	5:28
7/29/2008	Run	Boardwalk / Waterfront	Double-Hard	7.8 km	42:00	5:26
7/29/2008	Run	Beaches Area	Easy	8.5 km	49:00	5:46
7/27/2008	Run	Cottage - Around the Lake	Long	31 km	2:55:00	5:39
7/26/2008	Run	Cottage - Around the Lake	Easy	11 km	1:05:00	5:55
7/24/2008	Run	Race - 10k	Race	10 km	42:48	4:17
7/24/2008	Run	Race - 10k	Easy	1 km	5:45	5:45
7/23/2008	Run	Hills - RR to Kingsmount Pk Rd - 3K up 2K down	Easy	7.5 km	44:00	5:52
7/22/2008	Run	Beaches Area	Easy	8 km	48:00	6:00
7/20/2008	Run	Out of Town	Easy	11.3 km	1:14:00	6:32
7/19/2008	Run	Out of Town	Easy	11 km	1:05:00	5:55
7/18/2008	Run	Boardwalk / Waterfront	Easy	11 km	57:00	5:11
7/17/2008	Run	Boardwalk / Waterfront	Easy	11 km	1:05:00	5:55
7/16/2008	Run	Boardwalk / Waterfront	Hill	11.5 km	1:02:00	5:24
7/15/2008	Run	Boardwalk / Waterfront	Double-Easy	6.5 km	41:00	6:19
7/15/2008	Run	Boardwalk / Waterfront	Fartlek	10.5 km	59:00	5:38
7/13/2008	Run	Long Trail - RR to Don Trail loop	Long	23 km	2:15:00	5:53
7/12/2008	Run	Long Trail - RR to Don Trail loop	Easy	10.3 km	1:05:00	6:21
7/11/2008	Run	Boardwalk / Waterfront	Tempo	10 km	52:51	5:18
7/11/2008	Run	Boardwalk / Waterfront	Easy	5.5 km	35:00	6:22
7/10/2008	Run	Boardwalk / Waterfront	Double-Easy	6.5 km	38:00	5:51
7/10/2008	Run	Boardwalk / Waterfront	Easy	8 km	47:00	5:53
7/9/2008	Run	Beaches Area	Hill	9.5 km	53:00	5:35
7/8/2008	Run	Boardwalk / Waterfront	Easy	6 km	35:00	5:50
7/6/2008	Run	Cottage - Around the Lake	Long	23.5 km	2:35:00	6:36
7/5/2008	Run	Cottage - Around the Lake	Easy	12 km	1:19:00	6:35
7/4/2008	Run	Boardwalk / Waterfront	Progressive	8 km	45:00	5:38
7/3/2008	Run	Boardwalk / Waterfront	Easy	8.5 km	49:00	5:46
7/3/2008	Run	Beaches Area	Easy	2.5 km	16:00	6:24
7/2/2008	Run	Beaches Area	Easy	6.5 km	45:00	6:56
7/1/2008	Run	Boardwalk / Waterfront	Very Easy	6 km	36:50	6:09
7/1/2008	Run	Race - 10k	Race	10 km	44:39	4:28
7/1/2008	Run	Race - 10k	Very Easy	3 km	13:00	4:20
6/29/2008	Run	Cottage - Around the Lake	Easy	12 km	1:10:00	5:50
6/28/2008	Run	Cottage - Around the Lake	Easy	11 km	1:05:00	5:55
6/26/2008	Run	Boardwalk / Waterfront	Progressive	9 km	50:00	5:34
6/25/2008	Run	Boardwalk / Waterfront	Easy	6.5 km	39:00	6:00
6/24/2008	Run	Boardwalk / Waterfront	Easy	6.5 km	38:00	5:51
6/22/2008	Run	Boardwalk / Waterfront	Easy	8.5 km	50:00	5:53
6/21/2008	Run	Niagara Marathon	Race	42.2 km	3:51:00	5:29
6/19/2008	Run	Beaches Area	Walk	2 km	20:00	10:00
6/18/2008	Run	Boardwalk / Waterfront	Easy	6.5 km	36:15	5:35
6/17/2008	Run	Beaches Area	Interval	6 km	30:00	5:00
6/17/2008	Run	Boardwalk / Waterfront	Easy	5 km	29:00	5:48
6/15/2008	Run	Beaches Area	Easy	10 km	55:00	5:30
6/14/2008	Run	Beaches Area	Very Easy	0.8 km	5:00	6:15
6/14/2008	Run	Beaches Area	Long	18.2 km	1:46:00	5:50
6/13/2008	Run	Beaches Area	Easy	6.5 km	38:00	5:51
6/12/2008	Run	Beaches Area	Interval	8 km	38:00	4:45
6/12/2008	Run	Beaches Area	Very Easy	1 km	8:00	8:00
6/12/2008	Run	Beaches Area	Easy	5 km	29:00	5:48
6/11/2008	Run	Boardwalk / Waterfront	Easy	5 km	28:00	5:36
6/10/2008	Run	Boardwalk / Waterfront	Easy	5.5 km	32:00	5:50
6/10/2008	Run	Beaches Area	Easy	7.5 km	43:40	5:50
6/10/2008	Run	Beaches Area	Very Easy	1 km	9:00	9:00
6/8/2008	Run	Beaches Area	Long	28 km	2:40:00	5:43
6/8/2008	Run	Beaches Area	Very Easy	1 km	8:00	8:00
6/7/2008	Run	Beaches Area	Easy	10 km	55:10	5:31
6/5/2008	Run	Beaches Area	Easy	8.5 km	45:35	5:22
6/4/2008	Run	Beaches Area	Hill	9 km	52:02	5:47
6/3/2008	Run	To or From Work	Mid-Long	9 km	51:30	5:44
6/1/2008	Run	Beaches Area	Very Easy	1 km	8:00	8:00
6/1/2008	Run	Boardwalk / Waterfront	Long	17.5 km	1:30:00	5:09
5/31/2008	Run	Boardwalk / Waterfront	Easy	8 km	45:00	5:38
5/28/2008	Run	Treadmill	Easy	5.5 km	35:00	6:22
5/25/2008	Run	Ottawa Marathon	Race	42.2 km	3:47:16	5:24
5/22/2008	Run	Around the 'hood Going West	Easy	2 km	10:50	5:25
5/21/2008	Run	Boardwalk / Waterfront	Mid-Long	8 km	40:00	5:00
5/20/2008	Run	Beaches Area	Progressive	8.5 km	44:00	5:11
5/18/2008	Run	Boardwalk / Waterfront	Long	20 km	1:55:00	5:45
5/18/2008	Run	Boardwalk / Waterfront	Very Easy	1 km	7:00	7:00
5/17/2008	Run	Boardwalk / Waterfront	Mid-Long	7.5 km	40:00	5:20
5/15/2008	Run	Beaches Area	Easy	9 km	51:00	5:40
5/13/2008	Run	Beaches Area	Fartlek	7 km	35:00	5:00
5/12/2008	Run	Treadmill	Easy	4.5 km	26:30	5:54
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Totals:
Entries: 100
Distance: 1069.3 kilometers
Duration: 100:54:21