Workouts

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Date Activity Course Type Distance Duration Pace ▲   4/5/2015 Run Treadmill Home 8:00 to 8:30 4.0 mi     10/14/2015 Run Forum to Scott to Forum 8:00 to 8:30 4.0 mi     9/15/2016 Run Quincy, IL 7:45 to 7:59 8.0 mi     9/18/2016 Run Malted Mile RaceEffort 1.0 mi 5:38 5:38 3/21/2015 Run Sedalia 1/2 Marathon RaceEffort 13.2 mi 1:30:03 6:51 4/3/2015 Run Forum to Scott to Forum 6:45 to 6:59 4.0 mi 27:37 6:55 10/1/2016 Run Roots and Blues Course Race 13.1 mi 1:31:12 6:58 10/27/2016 Run TRACK/SPEED 6:45 to 6:59 6.0 mi 41:50 6:59 12/15/2015 Run Walton Track Speed 6.5 mi 46:17 7:08 4/4/2015 Run Track in Adrian 7:00 to 7:14 4.0 mi 28:32 7:08 9/5/2016 Run Twin Lake Loop 4.1 7:00 to 7:14 4.0 mi 28:41 7:11 9/23/2016 Run   7:15 to 7:30 4.0 mi 29:19 7:20 12/3/2015 Run Jaira's Jaunt 7:15 to 7:30 8.0 mi 58:51 7:22 10/25/2016 Run Tripp 10K 7:15 to 7:30 6.1 mi 44:56 7:22 9/21/2016 Run Forum trailhead to tennis courts and back 7:15 to 7:30 4.0 mi 29:30 7:23 11/2/2016 Run   7:15 to 7:30 4.0 mi 29:39 7:25 4/26/2015 Run Forum to Scott to Forum 7:15 to 7:30 4.0 mi 29:51 7:28 4/16/2015 Run Forum to Scott to Forum 7:15 to 7:30 4.0 mi 29:54 7:29 8/30/2016 Run Treadmill Wilson's 7:15 to 7:30 8.0 mi 59:48 7:29 9/6/2016 Run Tuesday/Thursday CMC run 7:15 to 7:30 8.0 mi 59:48 7:29 10/23/2016 Run   7:15 to 7:30 5.0 mi 37:23 7:29 11/2/2015 Run Forum to Scott to Forum 7:15 to 7:30 4.0 mi 29:55 7:29 8/21/2016 Run Forum to Scott to Forum 7:15 to 7:30 4.0 mi 29:55 7:29 9/2/2016 Run Forum to Scott to Forum 7:15 to 7:30 4.0 mi 29:57 7:30 10/18/2016 Run President's Hill 7:15 to 7:30 8.0 mi 59:55 7:30 9/29/2016 Run Forum to Scott to Forum 7:15 to 7:30 4.0 mi 29:59 7:30 10/11/2016 Run   7:30 to 7:44 5.0 mi 37:35 7:31 10/24/2015 Run 1710 Scott and Back 7:30 to 7:44 6.3 mi 47:22 7:32 6/1/2015 Run Forum out to 5.7 and back. 7:30 to 7:44 6.0 mi 45:09 7:32 5/4/2015 Run   7:30 to 7:44 4.2 mi 31:43 7:34 10/28/2016 Run Forum to Scott to Forum 7:30 to 7:44 4.0 mi 30:14 7:34 12/5/2015 Run In Jefferson City 7:30 to 7:44 9.0 mi 1:08:06 7:34 6/2/2015 Run   7:45 to 7:59 6.0 mi 45:37 7:37 4/17/2015 Run Forum to Scott to Forum 7:30 to 7:44 4.0 mi 30:27 7:37 10/26/2015 Run Forum out to 5.7 and back. 7:30 to 7:44 6.0 mi 45:41 7:37 6/11/2015 Run Treadmill Gold's 7:30 to 7:44 4.0 mi 30:30 7:38 9/20/2016 Run Treadmill Home 7:30 to 7:44 8.0 mi 1:01:00 7:38 9/22/2016 Run Tuesday/Thursday CMC run 7:30 to 7:44 8.0 mi 1:01:02 7:38 10/9/2016 Run   7:30 to 7:44 7.1 mi 54:14 7:39 4/22/2015 Run   7:15 to 7:30 4.0 mi 30:36 7:39 11/23/2015 Run   7:30 to 7:44 6.0 mi 45:54 7:39 11/24/2015 Run Hugh's Hulen Hills 7:30 to 7:44 8.0 mi 1:01:13 7:40 3/30/2015 Run   7:30 to 7:44 4.2 mi 32:10 7:40 8/18/2016 Run   7:30 to 7:44 8.0 mi 1:01:19 7:40 3/24/2015 Run Forum out to 5.7 and back. 7:30 to 7:44 6.0 mi 46:00 7:40 6/9/2015 Run   7:30 to 7:44 3.0 mi 23:00 7:40 10/24/2016 Run Forum to Scott to Forum 7:30 to 7:44 4.0 mi 30:41 7:41 8/23/2016 Run   7:30 to 7:44 8.0 mi 1:01:26 7:41 9/10/2016 Run Saturday Long Run Group Long Run 13.1 mi 1:40:39 7:41 10/16/2016 Run Forum to Scott to Forum 7:30 to 7:44 4.0 mi 30:46 7:42 10/30/2016 Run   Long Run 19.0 mi 2:26:39 7:44 9/8/2016 Run TRACK/SPEED Speed 6.0 mi 46:19 7:44 3/29/2015 Run   7:30 to 7:44 8.1 mi 1:02:35 7:44 10/10/2016 Run   7:30 to 7:44 5.0 mi 38:38 7:44 10/15/2015 Run Forum to Scott to Forum 7:30 to 7:44 4.0 mi 30:55 7:44 6/14/2015 Run Treadmill Home 7:30 to 7:44 4.0 mi 30:56 7:44 9/11/2016 Run Forum to Scott to Forum 7:30 to 7:44 4.0 mi 30:59 7:45 10/7/2016 Run Forum to Scott to Forum 7:45 to 7:59 4.0 mi 31:00 7:45 6/10/2015 Run   7:45 to 7:59 5.0 mi 38:50 7:46 3/28/2015 Run   Long Run 12.0 mi 1:33:13 7:47 10/8/2016 Run   Long Run 16.0 mi 2:04:18 7:47 10/11/2015 Run   7:45 to 7:59 5.0 mi 38:53 7:47 11/7/2015 Run   7:45 to 7:59 8.0 mi 1:02:13 7:47 8/19/2016 Run   7:45 to 7:59 4.0 mi 31:10 7:48 4/25/2015 Run Texas Vet School Route Long Run 13.1 mi 1:42:05 7:48 11/14/2015 Run The Test 86 7:45 to 7:59 8.6 mi 1:07:05 7:49 9/1/2016 Run   7:45 to 7:59 8.0 mi 1:02:26 7:49 11/1/2016 Run   7:45 to 7:59 6.0 mi 46:50 7:49 12/12/2015 Run   7:45 to 7:59 13.1 mi 1:42:33 7:50 5/5/2015 Run Forum to Scott to Forum 7:45 to 7:59 4.0 mi 31:20 7:50 8/24/2016 Run Forum to Scott to Forum 7:45 to 7:59 4.0 mi 31:20 7:50 8/27/2016 Run Roots and Blues Course Long Run 13.1 mi 1:42:38 7:51 11/18/2015 Run Katy Trail Easy,>8:30 8.1 mi 1:03:28 7:51 10/21/2016 Run Forum to Scott to Forum 7:45 to 7:59 4.0 mi 31:23 7:51 10/19/2015 Run   7:45 to 7:59 4.0 mi 31:24 7:51 5/6/2015 Run Treadmill Home 7:45 to 7:59 4.0 mi 31:26 7:52 9/4/2016 Run   8:00 to 8:30 1.0 mi 8:06 7:52 3/17/2015 Run Hugh's Hulen Hills 7:45 to 7:59 8.0 mi 1:02:56 7:52 6/8/2015 Run   8:00 to 8:30 5.0 mi 39:20 7:52 10/22/2016 Run   Long Run 18.3 mi 2:23:59 7:53 4/1/2015 Run Treadmill Home 7:45 to 7:59 4.0 mi 31:30 7:53 4/21/2015 Run Treadmill Home 7:45 to 7:59 4.0 mi 31:30 7:53 6/3/2015 Run   7:45 to 7:59 5.5 mi 43:19 7:53 10/6/2016 Run Rain route modified 7:45 to 7:59 7.1 mi 55:59 7:54 9/14/2016 Run Quincy, IL 7:45 to 7:59 4.0 mi 31:33 7:54 11/8/2015 Run   7:45 to 7:59 5.1 mi 40:15 7:54 11/3/2015 Run   7:45 to 7:59 7.0 mi 55:20 7:55 10/16/2015 Run Twin Lake Loop 4.1 7:45 to 7:59 4.1 mi 32:26 7:55 10/23/2015 Run Forum to Scott to Forum 7:45 to 7:59 4.0 mi 31:40 7:55 11/6/2015 Run Hominy Creek Trail 7:45 to 7:59 6.4 mi 50:43 7:56 4/11/2015 Run Forum to Scott to Forum 7:45 to 7:59 4.0 mi 31:42 7:56 11/13/2015 Run Stadium out 3 miles and back 7:45 to 7:59 6.0 mi 47:33 7:56 10/3/2016 Run Home to Trail to Scott and back almost 7:45 to 7:59 5.2 mi 41:15 7:56 10/30/2015 Run   7:45 to 7:59 4.0 mi 31:45 7:57 9/24/2015 Run   7:45 to 7:59 3.1 mi 24:37 7:57 10/2/2015 Run Forum to Scott to Forum 7:45 to 7:59 3.1 mi 24:37 7:57 10/15/2016 Run   Long Run 18.0 mi 2:22:59 7:57 3/26/2015 Run treadmill at hotel 7:45 to 7:59 4.0 mi 31:47 7:57 3/27/2015 Run treadmill at hotel 7:45 to 7:59 4.0 mi 31:47 7:57 3/31/2015 Run treadmill at hotel 7:45 to 7:59 4.0 mi 31:47 7:57