Workouts

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Date	Event	Course	Type	Distance	Time	Pace	Actions
11/22/2008	Run	Vickers (short hills)	Hill	6.9 Mi	1:05:15	9:28
11/20/2008	Run	Clairemont to DHS to Adair	Interval	6.8 Mi	54:19	8:00
11/18/2008	Run	East Lake Drive to Renfroe (6 mi)	Easy	6 Mi	53:49	8:56
11/15/2008	Run	Mayor's race 2 recycle	Easy	0.5 Mi	5:26	10:27
11/15/2008	Run	Mayor's race 2 recycle	Race	3.8 Mi	25:39	6:47
11/15/2008	Run	Mayor's race 2 recycle	Easy	2.4 Mi	23:25	9:41
11/13/2008	Run	Clairemont to DHS to Adair	Interval	3.3 Mi	26:49	8:08
11/11/2008	Run	Clairemont to DHS to Adair	Interval	4.4 Mi	35:34	8:02
11/10/2008	Run	Downtown Decatur (3.1)	Easy	3.1 Mi	26:36	8:42
11/9/2008	Run	Mayor's race 2 recycle	Tempo	6.3 Mi	49:23	7:50
11/8/2008	Run	To Train Depot - DHS - 5.22 mi	Easy	5.2 Mi	46:19	8:54
11/7/2008	Run	Clairemont to DHS to Adair	Interval	5.6 Mi	46:19	8:14
11/5/2008	Run	Clairmont to Kings Instrument to Adair	Interval	6.3 Mi	52:24	8:21
11/3/2008	Run	Lullwater (5.8 mi)	Easy	5.4 Mi	46:33	8:40
11/2/2008	Run	East Lake (4.9 mi)	Tempo	5.5 Mi	45:51	8:20
11/2/2008	Run	East Lake (4.9 mi)	Easy	1.1 Mi	9:15	8:30
10/31/2008	Run	Downtown Decatur (3.9)	Interval	6.6 Mi	53:50	8:12
10/29/2008	Run	Clairemont to DHS to Adair	Interval	5.9 Mi	48:14	8:11
10/28/2008	Run	East Lake Drive to Renfroe (6.06 mi)	Easy	6.4 Mi	58:12	9:03
10/26/2008	Run	Dekalb Avenue (for tempo runs)	Tempo	7.2 Mi	1:02:13	8:41
10/25/2008	Run	East Lake Drive to Renfroe (6 mi)	Easy	5.8 Mi	50:30	8:41
10/24/2008	Run	East Lake (4.9 mi)	Interval	6.4 Mi	55:43	8:40
10/22/2008	Run	Downtown Decatur (3.1)	Interval	6 Mi	48:05	8:01
10/21/2008	Run	East lake (7 mi)	Easy	7.1 Mi	1:00:15	8:28
10/19/2008	Run	Patty Foell 5K (2008)	Race	3.1 Mi	21:20	6:52
10/19/2008	Run	Patty Foell 5K (2008)	Easy	1.7 Mi	17:21	10:16
10/18/2008	Run	Coventry to Ponce De Leon Pl (2.9 mi)	Easy	2.1 Mi	17:39	8:15
10/17/2008	Run	Clairemont to DHS to Adair	Interval	4.8 Mi	41:12	8:40
10/15/2008	Run	800 m (near house)	Interval	4.9 Mi	40:39	8:19
10/14/2008	Run	To Train Depot - DHS - 5.05 mi	Easy	5.1 Mi	43:24	8:35
10/12/2008	Run	Dekalb Avenue (for tempo runs)	Tempo	8.8 Mi	1:15:01	8:33
10/11/2008	Run	Winona park and back (6 mi)	Easy	6.1 Mi	53:12	8:44
10/10/2008	Run	Downtown Decatur (4.11)	Interval	4.6 Mi	40:34	8:54
10/8/2008	Run	800 m (near house)	Interval	6.3 Mi	56:37	9:02
10/7/2008	Run	East Lake Drive to Renfroe (6.06 mi)	Easy	6.6 Mi	56:43	8:34
10/5/2008	Run	Dekalb Avenue (for tempo runs)	Tempo	8.3 Mi	1:12:11	8:43
10/4/2008	Run	Winona park and back (6 mi)	Easy	6.1 Mi	51:34	8:28
10/3/2008	Run	Washington DC run (4.8 mii)	Interval	4.8 Mi	39:29	8:16
10/1/2008	Run	800 m (near house)	Interval	5 Mi	44:22	8:51
9/30/2008	Run	East Lake Drive to Renfroe (6.06 mi)	Easy	6.1 Mi	51:49	8:31
9/28/2008	Run	Duluth Fall Festival 5K (2008)	Race	3.1 Mi	21:36	6:58
9/28/2008	Run	Duluth Fall Festival 5K (2008)	Easy	1.2 Mi	11:50	9:33
9/26/2008	Run	Downtown Decatur (4.11)	Walk / Run	2 Mi	20:00	10:00
9/26/2008	Run	Downtown Decatur (4.11)	Interval	3.6 Mi	29:29	8:16
9/24/2008	Run	800 m (near house)	Interval	4.7 Mi	39:21	8:27
9/23/2008	Run	Clairemont to DHS to Adair	Easy	3.5 Mi	31:19	8:54
9/21/2008	Run	Lullwater Springdale (8.5 mi)	Pace	8.5 Mi	1:09:52	8:13
9/20/2008	Run	East Lake (4.9 mi)	Easy	5.2 Mi	44:40	8:35
9/19/2008	Run	Downtown Decatur (4.11)	Fartlek	4.2 Mi	35:13	8:25
9/18/2008	Strength Training			—	—	—
9/17/2008	Run	800 m (near house)	Interval	5.8 Mi	52:25	9:02
9/16/2008	Run	East Lake (4.9 mi)	Easy	4.9 Mi	41:25	8:32
9/14/2008	Run	Lullwater Springdale (8.5 mi)	Pace	8.6 Mi	1:13:46	8:38
9/13/2008	Run	Touring de Clairmont District	Easy	3.8 Mi	31:10	8:17
9/12/2008	Run	Downtown Decatur (4.11)	Fartlek	4.3 Mi	36:29	8:36
9/10/2008	Run	800 m (near house)	Interval	4.2 Mi	38:05	9:03
9/9/2008	Run	Train Depot - DHS - 5 mi	Easy	5 Mi	43:04	8:34
9/7/2008	Run	Lullwater Springdale (8.5 mi)	Pace	8.6 Mi	1:15:52	8:52
9/6/2008	Strength Training			—	—	—
9/6/2008	Run	Downtown Decatur (3.9)	Easy	3.6 Mi	31:41	8:44
9/5/2008	Run	Downtown Decatur (3.1)	Interval	3.3 Mi	27:27	8:15
9/3/2008	Run	800 m (near house)	Interval	3.5 Mi	28:32	8:04
9/2/2008	Run	Downtown Decatur (3.9)	Easy	4 Mi	34:38	8:40
8/31/2008	Run	Stone Mountain (7.3 M)	Long	7.1 Mi	1:07:23	9:32
8/30/2008	Run	Stone Mountain (7.3 M)	Easy	4.1 Mi	36:42	8:56
8/29/2008	Run	Downtown Decatur (3.9)	Fartlek	3.6 Mi	29:15	8:12
8/27/2008	Run	Vickers (short hills)	Hill	4.4 Mi	43:11	9:47
8/24/2008	Run	Home Winona Figure Eight and Back (8 mi)	Long	8 Mi	1:13:58	9:12
8/23/2008	Run	Downtown Decatur (3.1)	Pace	3.1 Mi	24:33	7:59
8/22/2008	Run	Downtown Decatur (3.9)	Fartlek	4.2 Mi	35:32	8:33
8/21/2008	Strength Training			—	—	—
8/20/2008	Run	Vickers (short hills)	Hill	4.3 Mi	43:57	10:12
8/19/2008	Run	Clairmont to Kings Instrument to Adair	Easy	4 Mi	34:27	8:35
8/17/2008	Run	Home Winona Figure Eight and Back	Long	7.1 Mi	1:04:36	9:03
8/16/2008	Run	Downtown Decatur (3.9)	Easy	3.2 Mi	28:26	8:47
8/15/2008	Run	Clairemont to DHS to Adair	Fartlek	3.5 Mi	29:05	8:23
8/13/2008	Run	Vickers (short hills)	Hill	3.7 Mi	37:56	10:09
8/12/2008	Run	Clairemont to DHS to Adair	Easy	3.8 Mi	33:41	8:58
8/10/2008	Run	East Lake Drive to Renfroe (6.06 mi)	Long	6.1 Mi	54:42	8:59
8/9/2008	Run	Kansas City 2	Easy	3.2 Mi	28:20	8:57
8/8/2008	Run	Kansas City 1	Fartlek	3.8 Mi	34:35	9:07
8/7/2008	Run	Vickers (short hills)	Hill	4 Mi	39:52	10:05
8/5/2008	Run	Coventry to Ponce De Leon Pl (2.9 mi)	Easy	2.9 Mi	25:20	8:54
8/2/2008	Run	Clairemont to DHS to Adair	Easy	3.6 Mi	31:07	8:46
8/1/2008	Run	Clairmont to Kings Instrument to Adair	Easy	4 Mi	35:02	8:46
7/27/2008	Run	Lullwater Rd and back	Long	7 Mi	1:04:43	9:14
7/26/2008	Run	Downtown Decatur (3.1)	Easy	3.4 Mi	28:40	8:29
7/25/2008	Run	Downtown Decatur (3.9)	Easy	3.5 Mi	29:31	8:32
7/23/2008	Run	Downtown Decatur (3.1)	Easy	3.3 Mi	28:52	8:49
7/20/2008	Run	East Lake Drive to Renfroe (6.06 mi)	Easy	6 Mi	55:59	9:20
7/19/2008	Run	Downtown Decatur (3.1)	Walk / Run	3.2 Mi	51:06	15:56
7/17/2008	Run	Downtown Decatur (4.11)	Easy	4.2 Mi	36:30	8:42
7/13/2008	Run	Uncle Stans golf course (holes 19-27)	Easy	5.9 Mi	54:00	9:11
7/10/2008	Run	Downtown Decatur (4.11)	Easy	4 Mi	35:54	8:59
7/8/2008	Run	Downtown Decatur (3.1)	Fartlek	3.1 Mi	25:37	8:10
7/6/2008	Run	Blacksburg - the Huckleberry Trail	Easy	5 Mi	44:09	8:50
7/6/2008	Run	Blacksburg - the Huckleberry Trail	Recovery	2.5 Mi	29:39	11:41
7/5/2008	Run	Blacksburg - the Huckleberry Trail	Easy	3.7 Mi	40:29	10:50
7/3/2008	Run	Downtown Decatur (3.9)	Easy	4.1 Mi	36:22	8:54
7/1/2008	Run	Downtown Decatur (3.1)	Easy	3.2 Mi	27:36	8:43
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Totals:
Entries: 100
Distance: 457.6 miles
Duration: 66:51:46