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Workouts

Summary

Date ▲	Activity	Course	Type	Distance	Duration	Pace
9/24/1999	Run	Auggie XC	Race	8.0 km	25:52	5:13
4/15/2000	Run	Central Invite	Race	10.0 km	33:08	5:20
10/12/2002	Run	Central Homecoming 5k	Tempo	3.1 mi	17:12	5:33
10/13/2002	Run	Random Route	Long	9.3 mi	1:02:51	6:48
10/14/2002	Weights
10/14/2002	Run	Random Route	Easy	2.5 mi	16:53	6:46
10/15/2002	Run	Drake Grand 63rd Ashworth 8th Univ	Hill	6.8 mi	45:00	6:40
10/16/2002	Run	Hickman Bike Path University	Easy	4.5 mi	33:03	7:21
10/17/2002	Run	Roosevelt Ingersoll Grand	Tempo	8.5 mi	55:46	6:34
10/19/2002	Run	Random Route	Easy	7.3 mi	47:48	6:36
10/20/2002	Run	Roosevelt - Urbandale - 25th	Long	8.3 mi	53:40	6:31
10/21/2002	Run	100th Farm to 86th	Easy	6.0 mi	39:59	6:40
10/22/2002	Run	Roosevelt Drake Course 48th 42nd	Long	10.3 mi	1:05:38	6:25
10/24/2002	Run	Random Route	Easy	5.5 mi	38:03	6:56
10/25/2002	Run	Perkins 10	Long	10.0 mi	1:04:58	6:30
10/27/2002	Run	Random Route	Easy	8.3 mi	56:19	6:50
10/28/2002	Run	Random Route	Easy	3.5 mi	25:00	7:09
10/29/2002	Run	Roosevelt Kingman Ingersoll Grand 56th Polk Unv	Easy	9.5 mi	59:21	6:15
10/30/2002	Run	100th Farm to 86th	Easy	6.0 mi	40:19	6:44
11/1/2002	Run	Random Route	Easy	6.3 mi	42:49	6:52
11/3/2002	Run	RHS WWPark 2 loops Grays Lake Grand Univ	Long	15.3 mi	1:41:14	6:39
11/4/2002	Bike		Easy		20:00
11/5/2002	Run	Random Route	Easy	8.3 mi	55:38	6:45
11/6/2002	Run	Aurora Bike Path	Easy	5.0 mi	34:46	6:58
11/7/2002	Run	Beaver Out and Back	Fartlek	8.0 mi	50:38	6:20
11/8/2002	Run	Random Route	Easy	3.5 mi	23:54	6:50
11/10/2002	Run	Random Route	Easy	5.1 mi	34:32	6:47
11/11/2002	Run	Random Route	Easy	5.1 mi	35:27	6:58
11/12/2002	Run	RHS South of Grand Terrace Hill Grand Polk Softball Diamond	Tempo	7.5 mi	49:24	6:36
11/13/2002	Run	Random Route	Easy	2.5 mi	16:42	6:41
11/14/2002	Run	100th Meredith 70th Aurora 86th Hickman	Easy	8.8 mi	56:41	6:29
11/15/2002	Run	Random Route	Easy	5.1 mi	35:09	6:54
11/16/2002	Run	Grinnell XC meet	Easy	4.0 mi
11/17/2002	Run	Random Route	Easy	5.1 mi	35:13	6:55
11/18/2002	Bike		Easy		20:00
11/19/2002	Run	Mitchells to Rugby Apts	Tempo	7.3 mi	48:03	6:38
11/20/2002	Run	100th Farm to 86th	Easy	6.0 mi	39:27	6:35
11/21/2002	Run	Random Route	Easy	7.0 mi	46:29	6:39
11/23/2002	Run	Random Route	Easy	4.1 mi	28:24	6:56
11/25/2002	Run	Random Route	Easy	5.2 mi	35:33	6:51
11/26/2002	Run	Beaver Out and Back	Easy	8.0 mi	53:22	6:41
11/28/2002	Run	Random Route	Easy	8.3 mi	55:03	6:41
12/1/2002	Run	Greenbelt run from Grease Monkey	Long	9.6 mi	1:03:29	6:37
12/2/2002	Run	Random Route	Easy	5.2 mi	35:22	6:49
12/3/2002	Run	Mitchells to Rugby Apts	Easy	7.3 mi	47:41	6:35
12/5/2002	Run	Random Route	Easy	3.1 mi	21:24	6:55
12/6/2002	Run	Random Route	Easy	2.6 mi	17:41	6:49
12/7/2002	Run	warmup/cooldown	Easy	1.5 mi	10:30	7:00
12/7/2002	Run	Warm Wooley Run	Race	6.4 mi	37:45	5:54
12/8/2002	Run	RHS WWPark 2 loops Grays Lake Grand Univ	Long	15.3 mi	1:39:06	6:30
12/9/2002	Run	Random Route	Easy	2.3 mi	15:48	6:53
12/10/2002	Run	bike path + 100th Farm to 86th	Easy	6.8 mi	45:16	6:43
12/11/2002	Run	Hickman Merle Hay Douglas 86th	Easy	7.3 mi	49:49	6:53
12/13/2002	Run	100th Meredith 70th Aurora 86th Hickman	Easy	8.8 mi	57:31	6:35
12/15/2002	Run	Drake course to 46th and back	Easy	8.0 mi	52:38	6:35
12/18/2002	Run	Random Route	Easy	6.3 mi	42:14	6:46
12/22/2002	Run	Random Route	Easy	6.3 mi	41:23	6:38
12/23/2002	Run	Random Route	Easy	5.0 mi	32:35	6:31
12/26/2002	Run	Random Route	Easy	6.0 mi	40:00	6:40
12/27/2002	Run	Random Route	Easy	5.8 mi	38:52	6:46
12/29/2002	Run	Random Route	Long	11.0 mi	1:13:23	6:41
12/30/2002	Run	Random Route	Easy	4.5 mi	31:15	6:57
1/3/2003	Run	Random Route	Easy	3.3 mi	23:09	7:08
1/6/2003	Run	100th Farm to 86th	Easy	6.0 mi	40:37	6:47
1/7/2003	Run	100th Farm to 86th	Easy	6.0 mi	40:41	6:47
1/8/2003	Run	Random Route	Easy	3.5 mi	24:03	6:53
1/9/2003	Run	Random Route	Easy	3.1 mi	20:00	6:28
1/12/2003	Run	Random Route	Easy	9.5 mi	1:04:00	6:45
1/15/2003	Run	Random Route	Easy	4.3 mi	28:56	6:49
1/16/2003	Run	Random Route	Easy	4.7 mi	31:39	6:49
1/17/2003	Run	Random Route	Easy	5.0 mi	30:00	6:00
1/18/2003	Run	South of Grand hills	Easy	6.0 mi	43:25	7:15
1/19/2003	Run	South of Grand hills and capitol pursuit route	Long	11.1 mi	1:15:44	6:50
1/22/2003	Run	Treadmill	Tempo	4.1 mi	25:00	6:06
1/25/2003	Run	Drake - Keo Way - 3rd-Locust-Ingersoll-Polk-Hickman-Kingman	Long	11.5 mi	1:14:27	6:29
1/27/2003	Run	100th farm to Bike Path to Patricia	Easy	5.3 mi	38:02	7:11
1/28/2003	Run	100th farm to Bike Path to Patricia	Easy	5.3 mi	35:44	6:45
1/29/2003	Run	Aurora Bike Path	Easy	4.8 mi	33:07	6:59
2/1/2003	Run	Drake Group	Long	11.3 mi	1:15:38	6:44
2/2/2003	Run	Treadmill	Easy	1.7 mi	10:40	6:28
2/5/2003	Run	100th farm to Bike Path to Patricia	Easy	5.3 mi	37:19	7:03
2/5/2003	Run	Treadmill	Tempo	2.5 mi	15:30	6:12
2/8/2003	Run	Random Route	Easy	11.8 mi	1:15:56	6:28
2/12/2003	Run	Random Route	Easy	7.3 mi	49:33	6:48
2/13/2003	Run	Random Route	Easy	3.4 mi	23:32	6:56
2/15/2003	Run	Red Flannel Race	Race	4.5 mi	25:40	5:43
2/16/2003	Run	Random Route	Easy	4.8 mi	32:19	6:49
2/17/2003	Run	Random Route	Easy	4.1 mi	28:39	7:00
2/18/2003	Run	Random Route	Easy	5.6 mi	39:33	7:04
2/19/2003	Run	Random Route	Easy	6.6 mi	44:37	6:46
2/20/2003	Run	Random Route	Easy	10.0 mi	1:07:25	6:45
2/21/2003	Run	Random Route	Easy	3.5 mi	24:01	6:52
2/22/2003	Run	Random Route	Easy	12.5 mi	1:25:54	6:53
2/23/2003	Run	Treadmill	Tempo	3.2 mi	20:00	6:15
2/25/2003	Run	Treadmill	Easy	4.2 mi	27:00	6:26
2/26/2003	Run	Random Route	Easy	4.8 mi	32:28	6:51
2/27/2003	Run	Random Route	Easy	4.4 mi	29:39	6:49
3/1/2003	Run	Random Route	Easy	9.5 mi	1:05:07	6:52
3/6/2003	Run	Random Route	Easy	2.5 mi
3/7/2003	Run	Random Route	Easy	3.5 mi