Workouts

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Date ▲ Activity Course Type Distance Duration Pace   11/25/2006 Run St. Lukes Turkey Trot Race 5.0 km 21:22 6:53 12/30/2008 Run Shermie Half Long 12.9 mi 2:00:00 9:21 1/1/2009 Run Hangover CLassic Race 5.0 mi 44:30 8:54 1/4/2009 Run East Side Shuffle Long 17.1 mi 2:32:00 8:54 1/7/2009 Run 17 Farms Shorty Interval 3.2 mi 26:30 8:17 1/10/2009 Run crampy 18.43 Long 18.4 mi 2:58:45 9:42 1/15/2009 Run 17 Farms Shorty Easy 3.2 mi 26:00 8:03 1/17/2009 Run 17 Farms Shorty Easy 3.2 mi 26:00 8:03 1/21/2009 Run 17 Farms Shorty Easy 3.2 mi 26:00 8:03 1/24/2009 Run   Easy 2.5 mi 25:00 10:00 1/25/2009 Run Miami Marathon Race 26.2 mi 4:25:14 10:08 1/28/2009 Run   Easy 1.8 mi 15:00 8:35 1/31/2009 Run   Easy 2.0 mi 20:00 10:00 2/1/2009 Run 17 Farms Shorty Easy 3.2 mi 27:03 8:23 2/3/2009 Run Treadmill Easy 3.5 mi 30:00 8:35 2/6/2009 Run Treadmill Easy 3.1 mi 26:30 8:33 2/8/2009 Run 6.61 with hills added Easy 6.6 mi 58:55 8:55 2/10/2009 Run 17 Farms Shorty Easy 3.2 mi 26:52 8:20 2/12/2009 Run AFS 4 miler Tempo 4.2 mi 33:00 7:52 2/15/2009 Run South Pierce Shuffle Long 9.0 mi 1:17:41 8:41 2/17/2009 Run Treadmill Fartlek 3.5 mi 29:00 8:18 2/24/2009 Run Treadmill Hill 3.0 mi     2/26/2009 Run Holtmans Home 4 Easy 4.1 mi     2/28/2009 Run 6.61 with hills added Long 6.6 mi 55:25 8:24 3/3/2009 Run Treadmill Tempo 3.1 mi 25:00 8:04 3/5/2009 Run AFS to the Beach Easy 4.9 mi 43:00 8:47 3/8/2009 Run Bristol 10 miler Long 10.0 mi     3/12/2009 Run Red Rooster Ramble Interval 5.0 mi     3/13/2009 Weights       45:00   3/14/2009 Run Treadmill Tempo 3.0 mi 25:00 8:20 3/14/2009 Weights       0:01   3/18/2009 Weights       45:00   3/18/2009 Run 17 Farms Shorty Easy 3.2 mi 26:04 8:05 3/19/2009 Weights       45:00   3/20/2009 Run Treadmill Tempo 3.0 mi     3/21/2009 Weights       1:20:00   3/22/2009 Run South Pierce Shuffle Long 9.0 mi 1:12:47 8:08 3/24/2009 Swim Meeting with Jacki Mixed       3/24/2009 Run Treadmill Interval 3.0 mi 25:00 8:20 3/25/2009 Weights       1:30   3/26/2009 Run Red Rooster Ramble Race 5.0 mi 38:00 7:36 3/28/2009 Run Trail Run Easy 3.5 mi 31:09 8:54 3/28/2009 Swim Meeting with Jacki Mixed       3/28/2009 Weights       0:01   3/29/2009 Run Treadmill Hill 5.5 mi 45:00 8:11 3/30/2009 Swim   Mixed       3/31/2009 Run Track Work Interval 3.5 mi     3/31/2009 Swim   Mixed       4/1/2009 Run Trail Run Easy 3.5 mi 31:00 8:52 4/1/2009 Weights       40:00   4/2/2009 Weights       40:00   4/2/2009 Run Red Rooster Ramble Race 5.0 mi 39:25 7:53 4/3/2009 Bike indoors Easy 8.0 mi 30:00 3:45 4/4/2009 Weights           4/7/2009 Weights       40:00   4/7/2009 Run AFS to the Beach Easy 4.8 mi 40:41 8:28 4/8/2009 Weights       40:00   4/9/2009 Run Red Rooster Ramble Race 5.0 mi 36:18 7:16 4/11/2009 Run Treadmill Easy 3.0 mi 25:00 8:20 4/11/2009 Weights       50:00   4/12/2009 Run 1st Ave middy Long 6.5 mi 53:50 8:14 4/14/2009 Run AFS to the Beach Easy 4.9 mi 40:36 8:18 4/14/2009 Weights       30:00   4/15/2009 Weights       40:00   4/16/2009 Run Red Rooster Ramble Easy 5.0 mi     4/18/2009 Run Trail Run Easy 2.5 mi 22:00 8:48 4/18/2009 Weights           4/19/2009 Run 1st Ave middy Long 6.6 mi 54:40 8:15 4/20/2009 Weights       1:00   4/21/2009 Weights       1:00   4/21/2009 Run AFS to the Beach Interval 3.8 mi 32:50 8:34 4/22/2009 Swim   Back Stroke       4/23/2009 Run Red Rooster Ramble Race 5.0 mi 41:29 8:18 4/24/2009 Bike   Easy 15.0 mi 50:00 3:20 4/24/2009 Weights           4/25/2009 Weights           4/27/2009 Run Sachuest 2SM/1big Easy 3.5 mi 28:13 8:11 4/28/2009 Run The Pretzel Tempo 5.0 mi 41:56 8:26 4/28/2009 Weights       40:00   4/30/2009 Run Red Rooster Ramble Race 5.0 mi 39:28 7:54 4/30/2009 Weights       1:00:00   5/1/2009 Weights           5/2/2009 Run 1st Ave middy Long 6.6 mi 56:38 8:35 5/4/2009 Run AFS to the Beach Tempo 4.8 mi 37:14 7:47 5/5/2009 Run The Pretzel Easy 5.0 mi 41:47 8:24 5/9/2009 Run 17 Farms Shorty Tempo 3.2 mi 25:30 7:54 5/12/2009 Run The Pretzel Tempo 5.0 mi 39:48 8:00 5/19/2009 Run 17 Farms Shorty Easy 3.2 mi 25:49 8:00 5/20/2009 Run 3/4 Pretzel Easy 3.9 mi 29:42 7:43 5/22/2009 Run 17 Farms Shorty Tempo 3.2 mi 24:41 7:39 5/24/2009 Run First and Last 5K Easy 5.0 km 26:00 8:23 5/25/2009 Run Down Division up Cedar Hill 5.2 mi 46:20 9:00 5/28/2009 Run Red Rooster Ramble Race 5.0 mi 38:18 7:40 5/30/2009 Run Murphys short loop Easy 3.0 mi 26:10 8:44 5/31/2009 Run Down Division up Cedar Hill 5.6 mi 48:37 8:38 6/3/2009 Run AFS to the Beach Tempo 4.9 mi 39:52 8:09 6/4/2009 Run The Pretzel Easy 5.0 mi 40:19 8:04 6/6/2009 Run Park Loop Easy 2.1 mi 15:00 7:09 6/8/2009 Run Wolcott Loop Long 6.0 mi 55:00 9:08 6/10/2009 Run Newport National Short loop Easy 3.9 mi 34:58 8:57