Workouts

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Date	Event	Course	Type	Distance	Time	Pace	Actions
12/1/2008	Run	county & city offices	Easy	5.6 Mi	49:16	8:50
11/29/2008	Run	NCRTrail Marathon	Race	26.2 Mi	2:58:27	6:49
11/28/2008	Run	Runner's Corner	Easy	4.2 Mi	32:04	7:34
11/26/2008	Run	PVFCU Dogwood/Waterman	Easy	7.6 Mi	57:37	7:38
11/25/2008	Run	EMU track	Tempo	3.1 Mi	20:58	6:45
11/25/2008	Run	EMU track	Easy	0.7 Mi	6:00	8:03
11/25/2008	Run	EMU - Switchboard/waterman	Easy	6.3 Mi	47:50	7:35
11/24/2008	Run	HHS - Dogwood - Waterman	Easy	7.7 Mi	55:39	7:15
11/23/2008	Run	random route	Tempo	3.1 Mi	19:34	6:19
11/23/2008	Run	random route	Easy	0.7 Mi	6:00	8:35
11/22/2008	Run	random route	Tempo	9 Mi	1:02:49	6:59
11/21/2008	Run	Swope Road 9.7	Easy	9.7 Mi	1:10:25	7:17
11/20/2008	Run	Old 33 + Flint Ave	Easy	6.6 Mi	48:59	7:24
11/19/2008	Run	Bowman Rd	Tempo	11 Mi	1:15:15	6:50
11/18/2008	Run	HHS 10k	Easy	6.2 Mi	47:23	7:38
11/17/2008	Run	HHS track	Interval	5.8 Mi	39:19.5	6:44
11/17/2008	Run	HHS track	Easy	4.3 Mi	33:10	7:40
11/15/2008	Run	emu 18 - Rt 11 & 42	Long	18.3 Mi	2:13:00	7:18
11/14/2008	Run	north & south figure 8	Easy	9 Mi	1:07:33	7:31
11/13/2008	Run	Mole hill + Flint to Bowman Rd	Tempo	12.2 Mi	1:23:18	6:50
11/12/2008	Run	PVFCU - Switchboard/waterman	Easy	7.4 Mi	55:10	7:28
11/11/2008	Run	EMU track	Interval	4.5 Mi	28:23	6:21
11/11/2008	Run	EMU track	Easy	6.1 Mi	45:00	7:24
11/10/2008	Run	Elias Garage	Easy	2.8 Mi	21:09	7:42
11/9/2008	Run	Ashland-Courthouse Park	Long	21 Mi	2:30:20	7:10
11/7/2008	Run	Eversole/Garbers Church/Erickson	Easy	6.3 Mi	47:04	7:25
11/6/2008	Run	random route	Easy	2 Mi	15:45	7:53
11/6/2008	Run	Bowman Rd	Tempo	11 Mi	1:16:40	6:58
11/5/2008	Run	hardware store + willow/dogwood	Easy	7.4 Mi	55:35	7:28
11/4/2008	Run	random route	Easy	5.4 Mi	40:55	7:36
11/4/2008	Run	EMU track	Interval	4 Mi	23:42	5:58
11/4/2008	Run	EMU track	Easy	2 Mi	15:55	7:58
11/3/2008	Run	emhs 15 min warmup	Easy	2 Mi	15:00	7:40
11/2/2008	Run	random route	Long	18.3 Mi	2:09:17	7:04
11/1/2008	Run	Mole Hill	Easy	8.5 Mi	1:01:50	7:14
10/31/2008	Run	HHS 10k + THMS shortcut	Easy	5.9 Mi	44:24	7:29
10/30/2008	Run	HHS - Willow- Waterman	Easy	7.8 Mi	57:10	7:20
10/29/2008	Run	Bowman Rd to PVFCU	Easy	11.8 Mi	1:25:04	7:15
10/28/2008	Run	random route	Easy	6.7 Mi	50:00	7:28
10/27/2008	Run	EMHS lunch loop	Tempo	6.9 Mi	45:45	6:39
10/24/2008	Run	Copy of A & E	Easy	10.1 Mi	1:18:12	7:43
10/23/2008	Run	hardware store	Easy	6.4 Mi	49:46	7:46
10/22/2008	Run	HHS - Dogwood	Tempo	10.2 Mi	1:12:42	7:10
10/21/2008	Run	Mole Hill 2x	Not Easy	8.7 Mi	1:01:37	7:06
10/20/2008	Run	EMHS around the block	Easy	3.6 Mi	29:00	8:04
10/20/2008	Run	chicken run	Interval	1.6 Mi	8:10	5:15
10/20/2008	Run	chicken run	Easy	1.2 Mi	10:30	8:59
10/18/2008	Run	EMHS homecoming	Easy	3.3 Mi	23:00	7:01
10/17/2008	Run	random route	Long	21.3 Mi	2:37:21	7:23
10/16/2008	Run	Old 33 5 mile	Easy	7.5 Mi	55:46	7:29
10/15/2008	Run	HHS - Dogwood	Easy	10.5 Mi	1:15:05	7:10
10/14/2008	Run	HHS 10k	Easy	6.2 Mi	45:22	7:19
10/13/2008	Run	Breakfast Loop-emhs	Not Easy	4.4 Mi	30:15	6:54
10/13/2008	Run	PVFCU Dayton-Silver Lake Rd-Flint	Interval	3.9 Mi	22:59	5:54
10/13/2008	Run	PVFCU Dayton-Silver Lake Rd-Flint	Easy	5.8 Mi	44:10	7:37
10/11/2008	Run	random route	Tempo	15.3 Mi	1:46:10	6:58
10/10/2008	Run	emhs to Oberholtzers'	Easy	8.9 Mi	1:05:30	7:24
10/9/2008	Run	EMHS around the block	Easy	1.6 Mi	12:43	8:13
10/9/2008	Run	EMHS lunch loop	Tempo	6.9 Mi	47:18	6:52
10/8/2008	Run	EMHS around the block	Easy	1.1 Mi	8:39	7:44
10/8/2008	Run	random route	Easy	5.4 Mi	41:38	7:46
10/7/2008	Run	north & south	Interval	3.8 Mi	22:39	6:01
10/7/2008	Run	north & south	Easy	4.7 Mi	37:31	7:57
10/6/2008	Run	Breakfast Loop-emhs	Easy	4.4 Mi	31:16	7:08
10/5/2008	Run	random route	Long	22.4 Mi	2:48:16	7:31
10/4/2008	Run	HHS - Dogwood	Easy	7.6 Mi	54:18	7:12
10/3/2008	Run	Ebersole Rd	Easy	3.5 Mi	26:38	7:33
10/2/2008	Run	Copy of emhs to old hhs	Not Easy	6.1 Mi	41:44	6:50
10/1/2008	Run	Bowman Rd	Easy	11 Mi	1:20:43	7:20
9/30/2008	Run	PVFCU	Easy	7.6 Mi	55:09	7:17
9/29/2008	Run	emhs-vmrc	Easy	3.7 Mi	26:30	7:06
9/29/2008	Run	EMU track	Easy	0.7 Mi	6:06	8:11
9/29/2008	Run	EMU - Switchboard/waterman	Easy	3.2 Mi	24:41	7:46
9/29/2008	Run	EMU track	Interval	3 Mi	18:02	6:03
9/29/2008	Run	EMU track	Easy	3.1 Mi	23:12	7:32
9/27/2008	Run	McDonalds X-country at Maymont	Easy	1.7 Mi	15:00	8:53
9/27/2008	Run	McDonalds X-country at Maymont	Race	13.1 Mi	1:24:48	6:29
9/27/2008	Run	McDonalds X-country at Maymont	Easy	1.1 Mi	9:00	8:03
9/26/2008	Run	Old 33 6 mile	Easy	5.9 Mi	43:25	7:21
9/25/2008	Run	Swope Road & Flint Ave	Easy	10.4 Mi	1:14:07	7:10
9/24/2008	Run	EMU mile hill repeats	Tempo	0.9 Mi	6:00	6:23
9/24/2008	Run	EMU mile hill repeats	Easy	0.9 Mi	7:30	7:59
9/24/2008	Run	HHS - Dogwood	Easy	7.6 Mi	55:36	7:22
9/23/2008	Run	EMHS lunch loop	Tempo	8.6 Mi	58:47	6:50
9/22/2008	Run	Breakfast Loop-emhs	Easy	5.5 Mi	40:30	7:22
9/21/2008	Run	Swope Road 9.7	Long	18.6 Mi	2:13:22	7:11
9/19/2008	Run	Bowman Rd	Easy	11 Mi	1:20:41	7:19
9/18/2008	Run	emhs from home	Easy	3.1 Mi	23:42	7:44
9/18/2008	Run	hillcrest	Easy	2.3 Mi	25:00	10:53
9/18/2008	Run	hillcrest	Interval	2.3 Mi	13:20	5:48
9/18/2008	Run	emhs from home	Not Easy	3.1 Mi	21:22	6:58
9/17/2008	Run	emhs-Acorn Dr-Mt Clinton	Easy	2.7 Mi	19:00	7:00
9/17/2008	Run	random route	Easy	2.5 Mi	18:30	7:28
9/17/2008	Run	random route	Easy	2.4 Mi	17:52	7:37
9/16/2008	Run	lunch loop - home to EMHS	Easy	8.3 Mi	59:52	7:14
9/15/2008	Run	PVFCU Dayton-HMC	Tempo	8.6 Mi	1:00:14	7:00
9/14/2008	Run	hmc to monger	Long	16.5 Mi	2:09:01	7:49
9/12/2008	Run	north & south figure 8	Easy	9 Mi	1:04:40	7:12
9/11/2008	Run	emhs to old hhs	Easy	4.3 Mi	32:30	7:36
9/10/2008	Run	EMHS lunch loop	Easy	11 Mi	1:19:30	7:14
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Totals:
Entries: 100
Distance: 695.0 miles
Duration: 83:54:41.5