Workouts

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Date ▲ Activity Course Type Distance Duration Pace   8/9/2011 Run Bethel Loop to Rec Center Tempo 4.5 mi 36:37 8:11 8/11/2011 Run Brewhaus Run Easy 5.3 mi 54:00 10:10 8/13/2011 Run Sand Creek Lollipop Tempo 6.6 mi 53:01 8:04 8/16/2011 Run Bethel Loop to Rec Center Tempo 4.5 mi 34:55 7:48 8/18/2011 Run Interstate Loop to Rec Center Tempo 5.9 mi 46:59 8:02 8/20/2011 Run Sand Creek Lollipop Tempo 6.6 mi 51:57 7:54 8/25/2011 Run Sunset/Meridian Loop to Rec Center Tempo 3.5 mi 27:46 7:51 8/31/2011 Swim Newton HS Pool Free Style 1000.0 m 30:00 48:17 9/1/2011 Bike Sunset and Back Interval 1.8 mi     9/1/2011 Bike Sunset and Back Interval 1.8 mi     9/1/2011 Bike Sunset and Back Interval 1.8 mi     9/3/2011 Bike Shalom and Back Interval 3.1 mi     9/3/2011 Bike Shalom and Back Interval 3.1 mi     9/3/2011 Weights       30:00   9/3/2011 Run Garden and Back Tempo 3.7 mi 28:15 7:36 9/8/2011 Bike Sunset and Back Interval 1.8 mi     9/8/2011 Bike Sunset and Back Interval 1.8 mi     9/8/2011 Run Sunset/Meridian Loop to Rec Center Tempo 3.5 mi 27:55 7:54 9/10/2011 Run Bethel Loop and back home Tempo 4.3 mi 33:49 7:58 9/12/2011 Swim Newton HS Pool Free Style 1000.0 m     9/13/2011 Run Bethel Loop to Rec Center Tempo 4.5 mi 34:09 7:38 9/13/2011 Weights       25:00   9/15/2011 Run Winfield 5 mi Loop Tempo 5.0 mi 38:55 7:47 9/18/2011 Run Interstate Loop to home Tempo 5.6 mi 44:51 7:58 9/19/2011 Swim Newton HS Pool Free Style 1200.0 m     9/20/2011 Run Interstate Loop to Rec Center Tempo 5.9 mi 47:39 8:09 9/24/2011 Run Flatrock 25K Race 15.5 mi 2:54:43 11:17 9/25/2011 Bike Shalom and Back Easy 3.1 mi     9/26/2011 Bike Garden and Back Easy 3.7 mi     9/26/2011 Bike Shalom and Back Easy 3.1 mi     9/27/2011 Run Bethel Loop and back home Tempo 4.3 mi 31:58 7:32 9/29/2011 Weights       25:00   9/29/2011 Run Interstate Loop to Rec Center Tempo 5.9 mi 46:04 7:53 10/1/2011 Run Sand Creek Lollipop Tempo 6.6 mi 52:05 7:55 10/3/2011 Weights       25:00   10/3/2011 Run Interstate Loop to home Tempo 5.6 mi 41:53 7:27 10/5/2011 Run Bethel Loop and back home Easy 4.3 mi 40:00 9:25 10/9/2011 Run Heartland 100 Long 16.9 mi 4:10:00 14:48 10/14/2011 Run BC Track Tempo 3.0 mi     10/16/2011 Run Mennoscah - to River and back Easy 2.7 mi 25:00 9:24 10/20/2011 Run Bethel Loop and back home Tempo 4.3 mi 33:55 7:59 10/25/2011 Run Bethel Loop and back home Tempo 4.3 mi 32:39 7:42 10/27/2011 Run Bethel Loop and back home Tempo 4.3 mi 31:18 7:22 10/27/2011 Weights       20:00   10/29/2011 Run Bethel Loop and back home Tempo 4.3 mi 31:12 7:21 10/31/2011 Run Bethel Loop to Rec Center Tempo 4.5 mi 32:57 7:22 11/4/2011 Weights       20:00   11/4/2011 Run Bethel Loop to Rec Center Tempo 4.5 mi 33:48 7:33 11/9/2011 Weights       20:00   11/9/2011 Run Bethel Loop to Rec Center Tempo 4.5 mi 33:55 7:35 11/12/2011 Run Bethel Loop and back home Tempo 4.3 mi 30:33 7:12 11/14/2011 Run Sand Creek Short Loop Easy 2.8 mi 28:00 9:58 11/16/2011 Weights       20:00   11/16/2011 Run Bethel Loop to Rec Center Tempo 4.5 mi 33:15 7:26 11/19/2011 Run Interstate Loop to home Tempo 5.6 mi 41:47 7:26 11/22/2011 Weights       20:00   11/22/2011 Run Bethel Loop to Rec Center Tempo 4.5 mi 31:45 7:06 11/24/2011 Run 1st-Meridian-12th Loop to Home Tempo 4.2 mi 30:31 7:16 11/25/2011 Run Howard Hustle Easy 2.0 mi 19:45 9:44 11/27/2011 Run Sand Creek Lollipop Tempo 6.6 mi 51:51 7:53 12/1/2011 Run Treadmill Tempo 3.0 mi 21:21 7:07 12/1/2011 Weights       10:00   12/4/2011 Run Town & Country Tempo 7.6 mi 56:47 7:28 12/6/2011 Run Treadmill Tempo 4.0 mi 28:32 7:08 12/6/2011 Weights       20:00   12/9/2011 Run Treadmill Tempo 4.0 mi 28:20 7:05 12/9/2011 Weights       20:00   12/13/2011 Run Treadmill Tempo 4.0 mi 28:04 7:01 12/13/2011 Weights       20:00   12/16/2011 Run Bethel Loop and back home Tempo 4.3 mi 29:25 6:56 12/18/2011 Run Sand Creek Lollipop Tempo 6.6 mi 47:48 7:16 12/21/2011 Run No Ice Bethel Loop Tempo 4.9 mi 35:51 7:22 12/21/2011 Weights       20:00   12/23/2011 Run Moundridge 6 Tempo 6.0 mi 43:22 7:12 12/27/2011 Run Treadmill Easy 4.0 mi 33:00 8:15 12/27/2011 Weights       20:00   12/28/2011 Run Denver Hour Easy 6.3 mi 59:20 9:26 12/29/2011 Run Treadmill Easy 3.0 mi 25:00 8:20 12/29/2011 Weights       20:00   12/31/2011 Weights       40:00   1/2/2012 Run Bethel Loop to Rec Center Tempo 4.5 mi 30:52 6:54 1/2/2012 Weights       20:00   1/4/2012 Run Bethel Loop to Rec Center Tempo 4.5 mi 31:25 7:01 1/4/2012 Weights       20:00   1/7/2012 Run Interstate Loop to home Tempo 5.6 mi 40:07 7:08 1/9/2012 Run Treadmill Tempo 4.0 mi 27:45 6:57 1/9/2012 Weights       20:00   1/11/2012 Run Treadmill Tempo 5.0 mi 35:00 7:00 1/11/2012 Weights       20:00   1/14/2012 Run Sand Creek Lollipop Tempo 6.6 mi 49:00 7:27 1/17/2012 Weights       20:00   1/17/2012 Run Treadmill Tempo 5.0 mi 36:15 7:15 1/19/2012 Run Interstate Loop to Rec Center Tempo 5.9 mi 42:03 7:12 1/19/2012 Weights       20:00   1/22/2012 Run Sand Creek Chipped Trails Tempo 7.0 mi 52:00 7:26 1/24/2012 Run Interstate Loop to Rec Center Tempo 5.9 mi 41:43 7:08 1/24/2012 Weights       20:00   1/26/2012 Run Interstate Loop to Rec Center Tempo 5.9 mi 42:06 7:12 1/26/2012 Weights       20:00   1/28/2012 Run Broadway Out and Back Tempo 3.7 mi 26:14 7:05