Workouts

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Date Activity Course Type Distance Duration ▲ Pace   4/7/2008 Run Random Route Easy 1.0 km     4/10/2008 Run Random Route Easy 0.1 km     4/11/2008 Run Random Route Easy 1.0 m     4/15/2008 Bike Random Route Race       5/1/2008 Run Random Route Tempo 1.0 m     5/2/2008 Run Random Route Easy 1.0 m     5/8/2008 Run Random Route Race 1.0 m     5/17/2008 Run Random Route Race 1.0 m     5/22/2008 Run Random Race Race 1.0 m     5/23/2008 Run Random Route Easy 1.0 m     5/24/2008 Bike Random Route Easy 20.0 km     5/27/2008 Run Random Route Easy 1.0 m     6/2/2008 Run Random Route Easy 1.0 m     6/23/2008 Run 10km training run Easy 10.0 km     6/26/2008 Run waikanae park speed/hill work Interval 3.0 km     7/2/2008 Run 10km training run Easy 9.0 km     7/3/2008 Run 10km training run Easy 5.0 km     7/3/2008 Run Random Route Tempo 4.0 km     7/11/2008 Run Random Route Easy 6.0 km     7/12/2008 Run Random Route Long 10.0 km     7/15/2008 Run Random Route Easy 10.0 km     7/20/2008 Run Random Route Easy 6.0 km     7/23/2008 Run Random Route Easy 5.0 km     7/26/2008 Run Random Route Easy 10.0 km     7/27/2008 Run Random Route Easy 10.0 km     7/28/2008 Run Random Route Easy 10.0 km     7/29/2008 Run Random Route Easy 10.0 km     9/19/2008 Run Random Route Easy 5.0 km     12/17/2008 Run Random Route Long 10.0 km     6/19/2010 Run Random Race Race 6.0 km     4/15/2011 Weights           7/2/2011 Run Random Race Race 5.0 km     11/6/2011 Bike Random Route Easy 10.0 km     1/14/2012 Run Random Route Race 400.0 m 0:57 2:23 4/22/2008 Run Random Route Easy   1:00   2/16/2009 Run Random Race Race 400.0 m 1:00 2:30 3/4/2010 Run Random Route Interval 400.0 m 1:00 2:30 7/19/2012 Run Random Route Easy   1:00   7/19/2012 Run Random Route Easy   1:00   7/19/2012 Run Random Route Easy   1:00   2/24/2009 Run Random Race Race 400.0 m 1:01 2:33 1/24/2009 Run Random Route Interval 500.0 m 1:20 2:40 5/18/2008 Run waikanae river run Long 18.0 km 1:25 0:05 1/14/2012 Run Random Route Race 800.0 m 2:04 2:35 3/9/2011 Run Random Race Race 800.0 m 2:07 2:39 3/8/2008 Run Random Race Race 800.0 m 2:12 2:45 2/24/2009 Run Random Race Race 800.0 m 2:13 2:47 3/22/2009 Run Random Race Race 0.8 km 2:13 2:47 1/26/2009 Run Random Race Race 800.0 m 2:14 2:48 2/23/2010 Run Random Race Race 800.0 m 2:20 2:55 3/2/2009 Run Random Route Interval 800.0 m 2:30 3:08 2/13/2010 Run Random Route Interval 1.0 km 2:30 2:30 7/29/2008 Run waikanae park speed/hill work Interval 3.0 km 2:50 0:57 3/26/2009 Run Random Route Interval 1.0 km 2:50 2:50 3/22/2009 Run Random Race Race 1.0 km 3:00 3:00 2/24/2011 Run Track work Interval 1600.0 m 3:12 2:00 2/17/2011 Run Track work Interval 1.4 km 3:25 2:27 1/29/2010 Run Track work Interval 1400.0 m 3:28 2:29 2/2/2010 Run Track work Interval 1.6 km 3:55 2:27 1/30/2009 Run Random Route Interval 1.3 km 4:00 3:05 6/8/2009 Run Random Route Fartlek 1.0 km 4:00 4:00 2/11/2012 Run Random Route Race 1500.0 m 4:00 2:40 2/16/2010 Run Track work Interval 1600.0 m 4:04 2:33 1/23/2012 Run Random Route Race 1500.0 m 4:05 2:44 11/11/2010 Run Track work Interval 1600.0 m 4:07 2:35 2/9/2011 Run Track work Interval 1600.0 m 4:08 2:35 2/19/2011 Run Random Race Race 1.5 km 4:08 2:46 2/18/2012 Run Random Route Race 1500.0 m 4:08 2:46 11/6/2010 Run Track work Interval 1.6 km 4:09 2:36 1/22/2011 Run Random Race Race 1500.0 m 4:09 2:46 11/22/2010 Run Track work Interval 1.6 km 4:10 2:37 1/28/2011 Run Random Race Race 1.5 km 4:10 2:47 3/9/2011 Run Random Race Race 1500.0 m 4:11 2:48 2/9/2010 Run Track work Interval 1617.0 m 4:13 2:37 3/28/2010 Run Random Race Race 1.5 km 4:13 2:49 2/6/2010 Run Random Race Race 1.5 km 4:15 2:50 2/20/2010 Run Random Race Race 1.5 km 4:15 2:50 2/14/2009 Run Random Route Interval 1600.0 m 4:20 2:43 3/27/2010 Run Random Race Race 1.5 km 4:20 2:54 3/15/2009 Run Random Race Race 1.5 km 4:21 2:54 2/28/2009 Run Random Race Race 1.5 km 4:23 2:56 3/28/2009 Run Random Race Race 1.5 km 4:24 2:56 2/21/2009 Run Random Race Race 1.5 km 4:27 2:58 3/19/2009 Run Random Route Interval 1600.0 m 4:29 2:49 2/23/2010 Run Random Route Race 1.5 km 4:29 3:00 3/1/2010 Run Random Race Race 1500.0 m 4:29 3:00 2/6/2009 Run Random Race Race 1.5 km 4:30 3:00 1/20/2011 Run Track work Interval 1.8 km 4:30 2:30 2/24/2009 Run Random Route Race 1.5 km 4:31 3:01 3/8/2008 Run Random Race Race 1500.0 m 4:33 3:02 12/4/2010 Run Track work Interval 1800.0 m 4:33 2:32 1/15/2011 Run Track work Interval 1800.0 m 4:33 2:32 11/23/2008 Run Random Race Race 1.5 km 4:35 3:04 2/26/2009 Run Random Route Interval 1600.0 m 4:36 2:53 3/16/2010 Run Track work Interval 1.8 km 4:41 2:37 1/31/2011 Run Track work Interval 1800.0 m 4:44 2:38 2/2/2009 Run Random Race Race 1.5 km 4:46 3:11 11/3/2008 Run summer course Race 1.5 km 4:53 3:16 11/30/2010 Run Track work Interval 2.0 km 5:08 2:34 1/14/2010 Run Track work Interval 1.8 km 5:10 2:53