Workouts

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Date ▲ Activity Course Type Distance Duration Pace   5/14/2009 Run The 'Hood Easy 1.5 mi 11:42 7:55 5/15/2009 Run James River Parks System Progression 8.1 mi 1:07:15 8:22 5/15/2009 Run Cool Down Easy 1.1 mi 9:30 8:39 5/17/2009 Run Green Trail Fast Finish Run 4.2 mi 29:40 7:00 5/19/2009 Run The 'Hood Easy 2.3 mi 16:23 7:02 5/20/2009 Run The 'Hood Easy 2.6 mi 19:19 7:24 5/23/2009 Run Warm up Easy 0.6 mi 4:08 6:54 5/23/2009 Run Autism 5k Race 3.2 mi 18:29 5:52 5/24/2009 Run Smith Mountain Lake Easy 4.0 mi 27:59 7:06 5/26/2009 Run Blue Trail Progression 5.8 mi 44:32 7:45 5/27/2009 Run Green Trail Fast Finish Run 4.3 mi 30:33 7:12 5/28/2009 Run Red Trail Cruise Intervals 3.4 mi 28:04 8:22 5/28/2009 Run Pocahontas Misc Cruise Intervals 1.7 mi 13:45 8:03 5/31/2009 Run Red Trail Cruise Intervals 4.5 mi 35:37 7:56 6/1/2009 Run The 'Hood Tempo 3.3 mi 21:44 6:42 6/2/2009 Run Office Loop 5.45 Progression 5.3 mi 42:32 8:00 6/4/2009 Run CCCV Easy 2.5 mi 19:12 7:34 6/6/2009 Run Warm up Easy 0.3 mi 1:52 7:30 6/6/2009 Run Trail Nut 10k Race 10.1 km 44:41 7:08 6/7/2009 Run Smith Mountain Lake Easy 3.1 mi 21:30 6:54 6/9/2009 Run Smith Mountain Lake Easy 3.1 mi 22:11 7:11 6/12/2009 Run Smith Mountain Lake State Park Cruise Intervals 5.6 mi 44:57 8:02 6/14/2009 Run Blue Trail Double Red Progression 6.3 mi 50:20 8:03 6/16/2009 Run Single Red- Blue Progression 8.0 mi 1:03:49 7:59 6/17/2009 Run Green Trail Fast Finish Run 4.2 mi 29:45 7:02 6/18/2009 Run Horner Sports Complex Easy 4.0 mi 28:17 7:05 6/20/2009 Run CCCV Cruise Intervals 3.2 mi 23:49 7:27 6/21/2009 Run Green Trail Cruise Intervals 4.3 mi 31:19 7:19 6/23/2009 Run Red Trail Fast Finish Run 2.5 mi 20:00 7:57 6/23/2009 Run Pocahontas Misc Cruise Intervals 1.9 mi 15:28 8:17 6/24/2009 Run Beaver Lake Progression 5.1 mi 38:56 7:37 6/25/2009 Run Pocahontas Misc Fast Finish Run 5.0 mi 34:32 6:55 6/26/2009 Run Pocahontas Misc Cruise Intervals 2.1 mi 17:33 8:34 6/28/2009 Run Pocahontas Misc Progression 6.7 mi 51:14 7:40 6/29/2009 Run Pocahontas Misc Cruise Intervals 4.1 mi 31:05 7:38 7/1/2009 Run Forest Observation Loop Cruise Intervals 4.3 mi 32:07 7:31 7/2/2009 Run Forest Observation Loop Progression 6.2 mi 42:12 6:49 7/4/2009 Run Smith Mountain Lake State Park Long 8.0 mi 59:34 7:27 7/7/2009 Run James River Parks System Cruise Intervals 5.0 mi 36:25 7:17 7/8/2009 Run Pocahontas Misc Fast Finish Run 4.3 mi 29:14 6:53 7/11/2009 Run Office Loop Progression 6.2 mi 45:23 7:20 7/12/2009 Run Pocahontas Misc Fartlek 5.4 mi 37:15 6:57 7/14/2009 Run James River Parks System Easy 4.0 mi 27:08 6:47 7/15/2009 Run CCCV Fast Finish Run 3.2 mi 21:45 6:45 7/17/2009 Run Office Loop 5.45 Hill 5.4 mi 38:05 7:02 7/19/2009 Run Pocahontas Misc Cruise Intervals 1.0 mi 7:29 7:29 7/19/2009 Run Blue-Green Trail Cruise Intervals 1.0 mi 7:34 7:34 7/19/2009 Run Green Trail Cruise Intervals 4.8 mi 36:45 7:42 7/19/2009 Run Pocahontas Misc Fast Finish Run 1.0 mi 6:55 6:56 7/22/2009 Run Pocahontas Misc Progression 8.2 mi 1:02:08 7:38 7/23/2009 Run Woodlake Misc Long 5.5 mi 41:50 7:37 7/25/2009 Bike Woodlake-Skinquarter Easy 17.6 mi 1:01:55 3:31 7/25/2009 Run CCCV Easy 2.6 mi 20:15 7:57 7/26/2009 Bike Clayville Easy 30.4 mi 1:45:20 3:29 7/29/2009 Run Pocahontas Misc Long 6.0 mi 45:31 7:36 7/31/2009 Run CCCV Tempo 3.1 mi 21:05 6:49 8/1/2009 Run Green Trail Fast Finish Run 4.3 mi 30:32 7:12 8/2/2009 Bike qualla-courthouse loop Easy 10.3 mi 35:39 3:29 8/2/2009 Bike misc Easy 2.3 mi 8:34 3:41 8/3/2009 Run CCCV Fast Finish Run 3.1 mi 20:47 6:43 8/4/2009 Run Green Trail Cruise Intervals 4.3 mi 31:20 7:20 8/7/2009 Run Green Trail Cruise Intervals 4.3 mi 35:34 8:13 8/8/2009 Run Blue Trail Progression 5.8 mi 44:44 7:46 8/9/2009 Bike qualla-courthouse loop Easy 10.7 mi 35:43 3:20 8/9/2009 Run Green Trail Cruise Intervals 3.0 mi 23:35 7:52 8/12/2009 Run Pocahontas Misc Progression 7.0 mi 47:58 6:52 8/16/2009 Run Pocahontas Misc Cruise Intervals 5.1 mi 37:09 7:19 8/17/2009 Run Pocahontas Misc Cruise Intervals 0.3 mi 2:06 8:04 8/17/2009 Run Pocahontas Misc Fast Finish Run 1.7 mi 12:06 7:03 8/18/2009 Run Pocahontas Misc Cruise Intervals 4.0 mi 28:52 7:14 8/19/2009 Run Pocahontas Misc Fast Finish Run 4.0 mi 26:17 6:35 8/20/2009 Run CCCV Cruise Intervals 2.6 mi 19:49 7:32 8/22/2009 Run Pocahontas Misc Progression 6.0 mi 46:13 7:43 8/23/2009 Bike qualla-beach-2nd Branch Easy 10.0 mi 33:10 3:19 8/23/2009 Run Pocahontas Misc Cruise Intervals 2.6 mi 18:27 7:11 8/29/2009 Run OBX Easy 4.0 mi 28:26 7:06 8/30/2009 Run Green Trail Cruise Intervals 4.3 mi 32:31 7:39 9/1/2009 Bike Woodlake Misc Easy 9.3 mi 30:42 3:19 9/1/2009 Run Woodlake Misc Easy 4.2 mi 35:03 8:22 9/4/2009 Run Smith Mountain Lake State Park Progression 6.0 mi 49:18 8:13 9/5/2009 Run Smith Mountain Lake Tempo 3.0 mi 19:43 6:33 9/7/2009 Run Fendly Station-CCCV Fast Finish Run 4.0 mi 26:04 6:29 9/8/2009 Run The 'Hood Easy 4.2 mi 31:02 7:27 9/12/2009 Run The 'Hood Tempo 3.0 mi 19:58 6:38 9/13/2009 Run Blue Trail Cruise Intervals 2.4 mi 19:46 8:11 9/15/2009 Run Rockwood Park Easy 2.0 mi 16:12 8:04 9/17/2009 Run The 'Hood Easy 1.8 mi 13:08 7:16 9/19/2009 Run Alexandria Tempo 6.0 mi 41:27 6:55 9/25/2009 Run Pocahontas Misc Progression 7.0 mi 50:02 7:09 9/26/2009 Run Reverse Green Trail Cruise Intervals 3.2 mi 24:50 7:42 10/2/2009 Run The 'Hood Easy 3.1 mi 22:42 7:20 10/3/2009 Run Blue Trail Progression 5.9 mi 44:54 7:37 10/6/2009 Run The 'Hood Easy 2.0 mi 13:31 6:46 10/9/2009 Run Green Trail Fast Finish Run 4.2 mi 31:14 7:23 10/10/2009 Bike Home Easy 8.3 mi 33:00 4:00 10/11/2009 Bike Home Easy 7.5 mi 30:00 4:00 10/12/2009 Bike Home Tempo 7.0 mi 24:17 3:29 10/12/2009 Bike Home Easy 1.0 mi 5:00 5:00 10/14/2009 Bike Home Easy 8.3 mi 31:00 3:46 10/16/2009 Run Smith Mountain Lake State Park Fast Finish Run 4.0 mi 29:19 7:20