Workouts

Summary
wait
Date Activity ▲ Course Type Distance Duration Pace  
10/29/2012 Run
Virgina Trail - Short side QV - Empire
 Easy-Moderate 13.1 km 1:03:55 4:53
10/30/2012 Run
Fort Amherst
 Easy-Moderate 12.4 km 57:52 4:42
10/31/2012 Run
Hamilton
 Easy-Moderate 7.8 mi 1:00:04 4:49
11/1/2012 Run
Trailway
 Easy-Moderate 7.9 mi 1:00:12 4:45
11/2/2012 Run
Friday Night Loop
 Easy-Moderate 8.3 mi 59:24 4:27
11/3/2012 Run
Trailway
 Long 12.7 mi 1:34:25 4:37
11/4/2012 Run
Trailway
 Relax 3.8 mi 32:24 5:23
11/5/2012 Run
Cochrane - Home
 Easy-Moderate 8.2 mi 1:02:28 4:44
11/6/2012 Run
Fort Amherst
 Easy-Moderate 8.0 mi 59:48 4:41
11/7/2012 Run
Hamilton
 Easy-Moderate 8.1 mi 1:00:42 4:41
11/8/2012 Run
Trailway
 Easy-Moderate 7.8 mi 1:00:18 4:50
11/9/2012 Run   Easy-Moderate 1.1 mi 10:01 5:37
11/9/2012 Run
Friday Night Loop
 Easy-Moderate 6.6 mi 48:51 4:36
11/10/2012 Run
Fort Amherst
 Easy-Moderate 4.0 mi 30:35 4:47
11/11/2012 Run
Trailway
 Long 12.0 mi 1:31:24 4:46
11/12/2012 Run
Viriginia River
 Easy-Moderate 4.8 mi 41:05 5:23
11/12/2012 Run
Quidi Vidi
 3000m pace 6.1 mi 45:59 4:43
11/12/2012 Run
Trailway
 Relax 3.9 mi 32:37 5:16
11/13/2012 Run
Trailway
 Easy-Moderate 7.7 mi 59:36 4:50
11/14/2012 Run
Hamilton
 Easy-Moderate 7.9 mi 1:00:04 4:45
11/15/2012 Run
Trailway
 Easy-Moderate 7.8 mi 59:43 4:46
11/16/2012 Run
Friday Night Loop
 Easy-Moderate 7.8 mi 59:32 4:44
11/17/2012 Run
Airport Heights
 Long 12.7 mi 1:37:01 4:44
11/18/2012 Run
Trailway
 Relax 3.4 mi 29:25 5:25
11/19/2012 Run
Cochrane
 Easy-Moderate 7.8 mi 59:17 4:45
11/20/2012 Run
Virgina River - Short side - Rennie's Mill River
 Easy-Moderate 7.7 mi 58:57 4:45
11/21/2012 Run
Hamilton
 Easy-Moderate 7.5 mi 56:54 4:43
11/22/2012 Run
Fort Amherst
 Easy-Moderate 5.8 mi 45:00 4:49
11/22/2012 Run
Kent's Pond
 Easy-Moderate 6.0 mi 46:08 4:49
11/23/2012 Run
Friday Night Loop
 200m pace 6.6 mi 42:05 4:00
11/23/2012 Run
Treadmill
 Relax 0.6 mi 4:22 4:14
11/23/2012 Run
Treadmill
 Relax 1.2 mi 10:06 5:09
11/24/2012 Run   Relax 3.7 mi 30:02 5:07
11/24/2012 Run
Treadmill
 Easy-Moderate 4.4 mi 32:52 4:38
11/25/2012 Run
Trailway
 Long 11.8 mi 1:29:19 4:43
11/26/2012 Run
Cochrane
 Easy-Moderate 7.9 mi 59:46 4:44
11/27/2012 Run
Friday Night Loop
 Easy-Moderate 7.7 mi 1:00:01 4:53
11/27/2012 Run
Trailway
 Relax 3.9 mi 31:58 5:07
11/28/2012 Run
Hamilton
 Easy-Moderate 7.3 mi 1:00:11 5:07
11/29/2012 Run   Easy-Moderate 6.9 mi 56:10 5:03
11/29/2012 Run
Trailway
 Relax 3.6 mi 31:23 5:23
11/30/2012 Run
Treadmill
 Easy-Moderate 7.6 mi 58:10 4:45
12/3/2012 Run
Fort Amherst
 Relax 3.9 mi 31:41 5:03
12/4/2012 Run
VO2Max test
 Easy-Moderate 9.4 km 46:32 4:57
12/5/2012 Run
Trailway
 Easy-Moderate 5.9 mi 45:02 4:45
12/6/2012 Run
Hamilton
 Easy-Moderate 7.3 mi 55:41 4:44
12/7/2012 Run
Inn of Olde Dash
 200m pace 3.6 mi 23:06 3:58
12/7/2012 Run   Relax 2.0 mi 16:08 5:00
12/8/2012 Run
Virgina River - Short side - Rennie's Mill River
 Easy-Moderate 7.8 mi 1:00:31 4:49
12/8/2012 Run
Home to Office
 Relax 3.6 mi 30:26 5:17
12/9/2012 Run
Trailway
 Long 13.1 mi 1:38:32 4:41
12/10/2012 Run
Trailway
 Relax 3.9 mi 32:11 5:10
12/10/2012 Run
Cochrane
 Easy-Moderate 7.6 mi 58:29 4:49
12/11/2012 Run
Chapel Hill!
 Relax 4.5 mi 40:43 5:36
12/12/2012 Run
Chapel Hill!
 3000m pace 8.9 km 48:50 5:28
12/13/2012 Run
Chapel Hill!
 Easy-Moderate 10.2 km 57:30 5:38
12/14/2012 Run
Chapel Hill!
 Easy-Moderate 10.7 km 59:18 5:33
12/15/2012 Run
Chapel Hill!
 Long 20.4 km 1:40:10 4:55
12/16/2012 Run
Chapel Hill!
 Easy-Moderate 12.0 km 58:58 4:55
12/16/2012 Run
Chapel Hill!
 Relax 6.3 km 31:36 5:00
12/17/2012 Run
Chapel Hill!
 Easy-Moderate 11.6 km 59:58 5:11
12/18/2012 Run
Chapel Hill!
 Relax 5.3 km 31:46 5:59
12/18/2012 Run
Chapel Hill!
 Easy-Moderate 13.1 km 1:02:17 4:46
12/19/2012 Run
Chapel Hill!
 Easy-Moderate 12.4 km 58:33 4:44
12/19/2012 Run
Hill Sprints!
 Easy-Moderate 1.0 km 10:30 10:50
12/20/2012 Run
Chapel Hill!
 Easy-Moderate 14.7 km 1:16:07 5:12
12/21/2012 Run
Griffith Park, L.A.
 Easy-Moderate 11.9 km 1:09:33 5:51
12/22/2012 Run
Griffith Park, L.A.
 Long 17.9 km 1:40:29 5:38
12/23/2012 Run
Griffith Park, L.A.
 Easy-Moderate 12.3 km 1:04:11 5:13
12/24/2012 Run
Griffith Park, Equestrian Trail
 Easy-Moderate 16.0 km 1:15:53 4:46
12/25/2012 Run
Griffith Park, L.A.
 200m pace 3.4 km 20:03 5:50
12/25/2012 Run
Griffith Park, L.A.
 Easy-Moderate 10.6 km 55:19 5:15
12/26/2012 Run
Silver Lake Reservoir, L. A.
 Easy-Moderate 13.3 km 1:08:41 5:10
12/27/2012 Run
Griffith Park, Equestrian Trail
 Relax 6.0 km 31:38 5:17
12/28/2012 Run
Griffith Park, L.A.
 Long 20.2 km 1:46:50 5:19
12/29/2012 Run
Griffith Park, Equestrian Trail
 Relax 7.8 km 40:01 5:10
12/30/2012 Run
Griffith Park, Equestrian Trail
 Easy-Moderate 12.2 km 58:52 4:50
12/31/2012 Run
Griffith Park, L.A.
 Easy-Moderate 11.4 km 59:47 5:16
1/1/2013 Run
Griffith Park, Equestrian Trail
 Easy-Moderate 12.9 km 1:01:59 4:49
1/2/2013 Run
Griffith Park, L.A.
 Easy-Moderate 11.1 km 1:00:02 5:26
1/3/2013 Run
Griffith Park, L.A.
 Relax 6.9 km 39:13 5:43
1/3/2013 Run
Silver Lake Reservoir, L. A.
 Easy-Moderate 11.2 km 56:14 5:02
1/4/2013 Run
Griffith Park, Equestrian Trail
 Easy-Moderate 7.9 km 43:09 5:30
1/5/2013 Run
Treadmill
 1000m Pace 7.2 km 34:10 4:44
1/5/2013 Run
Treadmill
 1000m Pace 5.5 km 25:46 4:43
1/6/2013 Run
Trailway
 Easy-Moderate 10.0 km 52:18 5:15
1/7/2013 Run
Indoor Track
 Fartleks 6.1 km 44:47 7:19
1/7/2013 Run
Indoor Track
 Relax 2.4 km 13:34 5:37
1/8/2013 Run
Trailway
 Relax 5.5 km 32:23 5:53
1/8/2013 Run
Kent's Pond
 Easy-Moderate 10.0 km 53:52 5:24
1/9/2013 Run
Treadmill
 3000m pace 6.8 km 34:07 5:04
1/9/2013 Run
Treadmill
 Relax 2.6 km 13:01 5:07
1/10/2013 Run
Trailway
 Relax 5.4 km 30:14 5:36
1/10/2013 Run
Trailway
 Easy-Moderate 11.0 km 55:51 5:05
1/11/2013 Run
Hamilton
 200m pace 10.6 km 51:45 4:53
1/12/2013 Run
Blackhead
 Long 21.7 km 1:51:56 5:09
1/13/2013 Run
Treadmill
 Relax 8.4 km 43:02 5:09
1/14/2013 Run
Treadmill
 Fartleks 8.5 km 51:38 6:04
1/14/2013 Run
Indoor Track
 Relax 2.5 km 12:58 5:09
1/15/2013 Run
Southside Rd.
 Relax 5.4 km 31:21 5:47
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