Workouts

Summary
wait
Date ▲ Activity Course Type Distance Duration Pace  
2/3/2013 Run   Easy 3.0 km 14:00 4:40
2/5/2013 Run   Fartlek 5.0 km 30:00 6:00
2/6/2013 Run   Easy 3.0 km 14:00 4:40
2/8/2013 Run   Easy 5.0 km 28:30 5:42
2/13/2013 Run   Easy 3.0 km 12:20 4:07
2/14/2013 Run   Easy 3.0 km 12:10 4:04
2/16/2013 Run   Easy 3.0 km 14:00 4:40
2/17/2013 Run   Easy 2.8 km 11:40 4:10
2/19/2013 Run   Race Tempo 2.8 km 11:11 4:00
2/22/2013 Run   Race Tempo 2.8 km 11:15 4:02
2/23/2013 Run   Race Tempo 2.8 km 11:15 4:02
2/23/2013 Run   Race Tempo 2.8 km 11:07 3:59
2/28/2013 Run   Race Tempo 2.8 km 10:46 3:51
3/1/2013 Run   Race Tempo 5.0 km 26:45 5:21
3/3/2013 Run   Race Tempo 2.8 km 10:42 3:50
3/3/2013 Run
5.5 plus 10km track
 Race Tempo 5.5 km 21:05 3:50
3/5/2013 Run   Race Tempo 5.6 km 23:30 4:12
3/6/2013 Run   Race Tempo 2.8 km 10:28 3:45
3/7/2013 Run   Race Tempo 5.6 km 23:05 4:08
3/11/2013 Run   Race Tempo 2.8 km 10:22 3:43
3/12/2013 Run   Race Tempo 5.6 km 22:38 4:03
3/15/2013 Run
Lake side
 Race Tempo 2.6 km 10:14 3:57
3/17/2013 Run
Lake side
 Easy 2.6 km 24:30 9:26
3/18/2013 Run   Race Tempo 4.5 km 22:14 4:57
3/19/2013 Run   Race Tempo 7.5 km 52:51 7:03
3/20/2013 Run   Race Tempo 4.5 km 20:33 4:34
3/23/2013 Run   Race Tempo 4.0 km 20:03 5:01
3/28/2013 Run   Race Tempo 5.5 km 21:41 3:57
3/29/2013 Run
Lake side
 Race Tempo 2.6 km 10:46 4:09
3/29/2013 Run
Lake side
 Race Tempo 2.6 km 10:46 4:09
3/31/2013 Run   Race Tempo   30:00  
4/2/2013 Bike   Easy   35:00  
4/5/2013 Run
5.5 plus 10km track
 Race Tempo 5.5 km 21:10 3:51
4/7/2013 Run   Race Tempo   30:30  
4/14/2013 Run
Lake side
 Race Tempo 2.6 km 10:15 3:57
4/18/2013 Run   Race Tempo   17:47  
4/19/2013 Run   Race Tempo 5.5 km 22:41 4:08
4/21/2013 Run
5.5 plus 10km track
 Race Tempo 5.5 km 21:07 3:51
4/21/2013 Run   Race Tempo   33:33  
4/22/2013 Run
5.5 plus 10km track
 Race Tempo 10.5 km 49:00 4:40
4/25/2013 Run
Lake side
 Race Tempo 2.6 km 10:28 4:02
4/27/2013 Run   Race Tempo 5.5 km 21:38 3:56
4/28/2013 Run   Race Tempo 5.5 km 21:04 3:50
4/29/2013 Run
Lake side
 Race Tempo 2.6 km 10:37 4:05
5/1/2013 Run   Race Tempo 5.5 km 21:23 3:54
5/4/2013 Run
5.5 plus 10km track
 Race 5.5 km 21:28 3:55
5/13/2013 Run   Hill 6.0 km 27:00 4:30
5/15/2013 Run   Race Tempo 6.0 km 30:00 5:00
5/16/2013 Run
5.5 plus 10km track
 Easy 10.5 km 45:16 4:19
5/18/2013 Run
55 MIN RUN
 Easy 11.5 km 55:00 4:47
5/20/2013 Run
10 kilometers lap
 Long 21.4 km 1:55:00 5:23
5/22/2013 Run
Hills
 Hill 8.0 km 50:00 6:15
5/22/2013 Swim   Breast Stroke 350.0 m    
5/23/2013 Run   Interval 5.0 km 30:00 6:00
5/24/2013 Sick   Default      
5/25/2013 Rest Day   Default      
5/31/2013 Run
Lake side
 Easy 2.6 km 10:22 4:00
6/1/2013 Run   Easy 7.0 km 33:07 4:44
6/1/2013 Run   Fartlek 4.9 km 22:49 4:40
6/2/2013 Run   Fartlek 10.0 km 55:00 5:30
6/3/2013 Run   Easy 5.2 km 21:20 4:07
6/5/2013 Run
Hills
 Hill 7.0 km 38:00 5:26
6/6/2013 Run   Race Tempo 5.0 km 20:45 4:09
6/7/2013 Run
10 kilometers lap
 Easy 10.0 km 44:30 4:27
6/9/2013 Run   Long 15.0 km 1:15:18 5:02
6/10/2013 Run   Easy 5.0 km 20:15 4:03
6/10/2013 Run   Fartlek 7.5 km 1:15:00 10:00
6/13/2013 Run   Race Tempo 6.0 km    
6/14/2013 Run   Easy 4.5 km 20:26 4:33
6/19/2013 Run   Easy 5.0 km 22:00 4:24
6/21/2013 Run   Easy 7.0 km 32:01 4:35
6/24/2013 Run
5.5 plus 10km track
 Race Tempo 5.5 km 21:15 3:52
6/25/2013 Run
Hills
 Hill 10.0 km    
6/26/2013 Run
10 kilometers lap
 Easy 10.0 km 44:22 4:27
6/28/2013 Run
10 kilometers lap
 Interval 6.6 km 27:46 4:13
6/29/2013 Run   Easy 10.5 km 50:00 4:46
7/1/2013 Run   Hill 4.0 km 22:37 5:40
7/2/2013 Run   Easy 7.0 km 37:00 5:18
7/4/2013 Run   Easy 8.2 km 37:00 4:31
7/6/2013 Run   Race Tempo 5.0 km 20:30 4:06
7/8/2013 Run   Long 15.2 km 1:15:30 4:59
7/10/2013 Run   Hill 8.0 km 44:33 5:35
7/11/2013 Run   Easy 8.2 km 38:00 4:39
7/13/2013 Run   Easy 10.0 km 44:40 4:28
7/15/2013 Run   Long 17.0 km 1:23:45 4:56
7/17/2013 Run   Race Tempo 8.0 km 35:30 4:27
7/20/2013 Run   Race Tempo 10.0 km 40:30 4:03
7/21/2013 Run
5.5 plus 10km track
 Race Tempo 5.5 km 20:42 3:46
7/22/2013 Run   Long 21.5 km 1:42:34 4:47
7/24/2013 Run   Easy 2.8 km 11:08 3:59
7/25/2013 Run
10 kilometers lap
 Easy 10.0 km 42:32 4:16
7/26/2013 Run   Interval 6.0 km 24:51 4:09
7/27/2013 Run   Easy 15.5 km 1:09:00 4:28
7/29/2013 Run
Hills
 Hill 9.6 km    
7/30/2013 Run   Race Tempo 5.0 km 19:00 3:48
7/31/2013 Run   Interval 7.0 km 30:15 4:20
8/1/2013 Run
10 kilometers lap
 Interval 10.0 km 40:30 4:03
8/2/2013 Run   Race Tempo 5.0 km 19:25 3:53
8/2/2013 Bike   Easy 20.0 km 36:00 1:48
8/4/2013 Run   Long 21.5 km 1:31:30 4:16
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