Workouts

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Date ▲ Activity Course Type Distance Duration Pace   1/30/2012 Run Bethel Loop and back home Easy 4.3 mi 40:00 9:25 2/2/2012 Run South Newton Loop to Rec Center Tempo 5.6 mi 41:35 7:23 2/2/2012 Weights       20:00   2/4/2012 Run South Newton Loop to Rec Center Tempo 5.6 mi 39:42 7:03 2/6/2012 Run Interstate Loop to Rec Center Tempo 5.9 mi 41:00 7:01 2/6/2012 Weights       20:00   2/9/2012 Run KM and Sand Creek Loop Back to Home Easy 5.5 mi 50:52 9:21 2/11/2012 Run Treadmill Easy 5.0 mi 40:00 8:00 2/11/2012 Weights       20:00   2/13/2012 Run Sand Creek Lollipop Easy 6.6 mi 52:39 8:01 2/15/2012 Run South Newton Loop to Rec Center Tempo 5.6 mi 40:50 7:15 2/18/2012 Run David's South Loop Easy 8.3 mi 1:07:37 8:09 2/18/2012 Run Guhrs to LeVan's Easy 2.0 mi 15:00 7:37 2/20/2012 Run South Newton Loop to Rec Center Tempo 5.6 mi 39:54 7:05 2/20/2012 Weights       20:00   2/23/2012 Run South Newton Loop to Rec Center Tempo 5.6 mi 38:49 6:53 2/23/2012 Weights       20:00   2/25/2012 Run North 10 Tempo 9.6 mi 1:10:31 7:20 2/27/2012 Run South Newton Loop to Rec Center Tempo 5.6 mi 40:19 7:09 2/27/2012 Weights       20:00   3/2/2012 Run Interstate Loop to Rec Center Tempo 5.9 mi 42:05 7:12 3/2/2012 Weights       20:00   3/4/2012 Run Sand Creek Lollipop Tempo 6.6 mi 46:18 7:03 3/5/2012 Run Josie Quick 2MI Easy 2.5 mi 22:00 8:59 3/5/2012 Weights       20:00   3/7/2012 Run South Newton Loop to Rec Center Tempo 5.6 mi 41:13 7:19 3/9/2012 Run Interstate Loop to Rec Center Tempo 5.9 mi 40:22 6:54 3/9/2012 Weights       20:00   3/11/2012 Run North 10 Tempo 9.6 mi 1:08:24 7:07 3/13/2012 Run Bethel Loop and back home Interval 4.3 mi     3/15/2012 Run South Newton Loop to Rec Center Tempo 5.6 mi 38:43 6:52 3/17/2012 Run South Newton 12 Long 11.3 mi 1:39:02 8:45 3/19/2012 Run Bethel Loop and back home Tempo 4.3 mi 30:58 7:18 3/20/2012 Run BC Track Interval 3.0 mi     3/20/2012 Weights       20:00   3/22/2012 Run Interstate Loop to Rec Center Tempo 5.9 mi 40:08 6:52 3/22/2012 Weights       20:00   3/25/2012 Run North 12 Tempo 11.9 mi 1:24:05 7:04 3/27/2012 Run Josie Quick and Rec Center Easy 2.9 mi 28:00 9:40 3/27/2012 Weights       20:00   3/29/2012 Weights       20:00   3/29/2012 Run Sand Creek Trail w/ Brett Easy 6.9 mi 1:08:00 9:51 4/1/2012 Run Brew 2 Brew-Legs 3-5 Long 11.9 mi 1:44:12 8:48 4/3/2012 Run South Newton Loop to Rec Center Interval 5.6 mi     4/3/2012 Weights       20:00   4/11/2012 Run Bethel Loop to Rec Center Tempo 4.5 mi 32:10 7:11 4/13/2012 Run Lawrence 10 Tempo 10.2 mi 1:12:42 7:07 4/20/2012 Run Bethel Loop to Rec Center Tempo 4.5 mi 30:45 6:52 4/20/2012 Weights       20:00   4/22/2012 Run North 10 Tempo 9.6 mi 1:09:09 7:12 4/24/2012 Run Bethel Loop and back home Interval 4.3 mi     4/29/2012 Run OKC Half Marathon Race 13.1 mi 1:39:19 7:35 5/3/2012 Run Sand Creek Short Loop Easy 2.8 mi 23:35 8:24 5/5/2012 Weights       20:00   5/5/2012 Run Bethel Loop to Rec Center Tempo 4.5 mi 31:58 7:09 5/8/2012 Weights       20:00   5/8/2012 Run Bethel Loop to Rec Center Tempo 4.5 mi 30:43 6:52 5/10/2012 Weights       20:00   5/10/2012 Run Bethel Loop to Rec Center Tempo 4.5 mi 30:50 6:53 5/12/2012 Run Bethel Loop to Rec Center Tempo 4.5 mi 30:30 6:49 5/12/2012 Weights       20:00   5/15/2012 Run Bethel Loop to Rec Center Tempo 4.5 mi 30:46 6:53 5/15/2012 Weights       20:00   5/21/2012 Weights       20:00   5/21/2012 Run South Newton Loop to Rec Center Tempo 5.6 mi 40:14 7:08 5/23/2012 Run South Newton Loop to Rec Center Tempo 5.6 mi 39:50 7:04 5/26/2012 Run Suicide Hill Little River 10K Race 6.2 mi 47:09 7:35 5/28/2012 Run South Newton 12 Long 11.0 mi 1:31:00 8:17 6/15/2012 Run Sand Creek Short Loop Easy 2.8 mi 30:00 10:41 6/16/2012 Run Sand Creek Short Loop Easy 2.8 mi 30:00 10:41 7/27/2012 Run Sand Creek Short Loop Interval 2.8 mi 20:29 7:18 7/28/2012 Weights       20:00   7/29/2012 Run Bethel Loop and back home Interval 4.3 mi 32:31 7:39 8/5/2012 Run Tolman to UW-Arb Tempo 5.5 mi 42:01 7:38 8/6/2012 Run Tolman with Eli Easy 3.3 mi 26:52 8:10 8/8/2012 Run Bethel Loop to Rec Center Tempo 4.5 mi 33:53 7:34 8/8/2012 Weights       20:00   8/26/2012 Run Sand Creek Bridge Out Short Loop Easy 2.5 mi 21:00 8:28 8/27/2012 Run Sand Creek Bridge Out Short Loop Tempo 2.5 mi 18:59 7:40 8/27/2012 Weights       20:00   8/28/2012 Run Garden and Back Easy 3.7 mi 31:51 8:34 8/29/2012 Run Meridian Loop to Rec Center Tempo 3.1 mi 23:36 7:32 8/29/2012 Weights       20:00   8/30/2012 Run Broadway Out and Back Tempo 3.7 mi 27:40 7:28 9/1/2012 Run Sand Creek Lollipop Tempo 6.6 mi 50:45 7:43 9/3/2012 Run Bethel Loop to Rec Center Tempo 4.5 mi 33:14 7:26 9/4/2012 Weights       20:00   9/4/2012 Run Bethel Loop to Rec Center Tempo 4.5 mi 33:06 7:24 9/6/2012 Run South Newton Loop to Rec Center Tempo 5.6 mi 41:55 7:26 9/8/2012 Run N. Newton 11 Long 11.3 mi 1:28:05 7:49 9/10/2012 Run Bridge Out Interstate Loop to Rec Center Tempo 6.1 mi 44:42 7:21 9/10/2012 Weights       20:00   9/12/2012 Run Bridge Out Interstate Loop to Rec Center Tempo 6.1 mi 45:55 7:33 9/14/2012 Run Winfield 14 Long 13.7 mi 1:58:02 8:36 9/17/2012 Run South Newton Loop to Rec Center Tempo 5.6 mi 40:20 7:10 9/17/2012 Weights       20:00   9/19/2012 Run Bethel to Rec Center x2 Tempo 9.8 mi 1:13:37 7:33 9/21/2012 Run Bridge Out Interstate Loop to Rec Center Tempo 6.1 mi 44:23 7:18 9/25/2012 Run Bethel Loop and back home Easy 4.3 mi 39:14 9:14 9/29/2012 Run Flatrock 25K Race 15.5 mi 2:40:57 10:24