Workouts

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Date	Event	Course	Type	Distance	Time	Pace	Actions
11/21/2008	Run	Treadmill	Easy	4 Mi	35:12	8:48
11/19/2008	Run	lil-le-hi-6 mile trail	Easy	6.2 Mi	56:52	9:11
11/18/2008	Run	lil-le-hi-6 mile trail	Easy	8 Mi	1:14:52	9:22
11/16/2008	Run	random route	mid-long	12.2 Mi	2:02:32	10:03
11/15/2008	Run	local	progression	6.2 Mi	54:46	8:50
11/14/2008	Run	lil-le-hi-6 mile trail	mid-long	13.2 Mi	2:04:09	9:25
11/12/2008	Run	lil-le-hi-6 mile trail	Easy	7 Mi	1:08:09	9:45
11/11/2008	Run	lil-le-hi-6 mile trail	Easy	11 Mi	1:41:58	9:17
11/10/2008	Run	lil-le-hi-6 mile trail	moderate pace	7 Mi	1:01:59	8:52
11/9/2008	Run	South Mountain 10 miler	SICK	10 Mi	1:28:28	8:51
11/9/2008	Run	South Mountain 10 miler	warm up/cooldown	1.1 Mi	10:16	9:42
11/6/2008	Run	lil-le-hi-6 mile trail	SICK	5.3 Mi	50:11	9:25
11/5/2008	Strength Training			—	—	—
11/5/2008	Run	lil-le-hi-6 mile trail	moderate pace	8 Mi	1:10:45	8:51
11/4/2008	Run	lil-le-hi-6 mile trail	mid-long	12.1 Mi	1:53:14	9:22
11/3/2008	Strength Training			—	—	—
11/3/2008	Run	lil-le-hi-6 mile trail	progression	6.3 Mi	54:19	8:38
11/2/2008	Run	random route	Long	21 Mi	3:18:09	9:27
10/31/2008	Run	lil-le-hi-6 mile trail	mid-long	12.2 Mi	1:55:52	9:30
10/30/2008	Run	lil-le-hi-6 mile trail	Easy	8 Mi	1:13:51	9:14
10/30/2008	Strength Training			—	—	—
10/29/2008	Run	lil-le-hi-6 mile trail	mid-long	12.2 Mi	1:54:53	9:25
10/28/2008	Run	random route	Easy	4.1 Mi	38:47	9:28
10/28/2008	Run	lil-le-hi-6 mile trail	Easy	8 Mi	1:16:22	9:33
10/27/2008	Run	random route	Easy	5.5 Mi	51:12	9:19
10/27/2008	Run	lil-le-hi-6 mile trail	Easy	7 Mi	1:03:52	9:08
10/26/2008	Run	lil-le-hi-6 mile trail	Long	19 Mi	2:52:51	9:06
10/24/2008	Run	random route	Tempo	4.1 Mi	32:46	8:00
10/24/2008	Run	lil-le-hi-6 mile trail	Easy	9.3 Mi	1:27:25	9:24
10/23/2008	Run	lil-le-hi-6 mile trail	mid-long	14 Mi	2:10:00	9:18
10/23/2008	Strength Training			—	—	—
10/21/2008	Run	lil-le-hi-6 mile trail	Easy	10.5 Mi	1:40:09	9:33
10/21/2008	Strength Training			—	—	—
10/20/2008	Run	lil-le-hi-6 mile trail	progression	8 Mi	1:12:44	9:06
10/19/2008	Run	lil-le-hi-6 mile trail	Long	16 Mi	2:31:51	9:30
10/18/2008	Run	random route	Easy	5.5 Mi	49:50	9:04
10/17/2008	Run	lil-le-hi-6 mile trail	mid-long	13.1 Mi	2:00:53	9:13
10/15/2008	Run	lil-le-hi-6 mile trail	Easy	8 Mi	1:14:24	9:18
10/14/2008	Run	lil-le-hi-6 mile trail	Easy	5.3 Mi	48:27	9:09
10/13/2008	Run	local	Easy	4.2 Mi	40:07	9:34
10/12/2008	Run	Steamtown	Race	26.2 Mi	3:56:22	9:02
10/10/2008	Run	random route	Easy	4.1 Mi	37:27	9:09
10/9/2008	Run	random route	Easy	5.5 Mi	51:50	9:26
10/8/2008	Run	local	warm up/cooldown	1.3 Mi	11:48	9:05
10/8/2008	Run	local	progression	4.2 Mi	34:22	8:11
10/6/2008	Run	local	Easy	6.8 Mi	1:03:52	9:24
10/5/2008	Run	lil-le-hi-6 mile trail	Easy	10.6 Mi	1:39:47	9:25
10/3/2008	Run	random route	Easy	4.2 Mi	38:50	9:15
10/2/2008	Strength Training			—	—	—
10/2/2008	Run	lil-le-hi-6 mile trail	Easy	8 Mi	1:11:48	8:59
10/1/2008	Run	lil-le-hi-6 mile trail	Easy	10.6 Mi	1:35:10	8:59
9/29/2008	Run	lil-le-hi-6 mile trail	Easy	8 Mi	1:16:32	9:34
9/29/2008	Strength Training			—	—	—
9/28/2008	Run	lil-le-hi-6 mile trail	Long	17 Mi	2:36:38	9:13
9/26/2008	Strength Training			—	—	—
9/26/2008	Run	lil-le-hi-6 mile trail	Easy	10.6 Mi	1:35:51	9:03
9/25/2008	Run	lil-le-hi-6 mile trail	mid-long	13.1 Mi	2:01:05	9:15
9/24/2008	Run	random route	Easy	4.7 Mi	45:53	9:46
9/24/2008	Strength Training			—	—	—
9/23/2008	Run	random route	Long	18 Mi	2:45:13	9:11
9/22/2008	Run	lil-le-hi-6 mile trail	Easy	5.3 Mi	52:36	9:56
9/22/2008	Run	random route	moderate pace	6.2 Mi	52:38	8:30
9/21/2008	Run	lil-le-hi-6 mile trail	Easy	10 Mi	1:32:05	9:13
9/20/2008	Strength Training			—	—	—
9/19/2008	Run	random route	moderate pace	5.5 Mi	47:32	8:39
9/19/2008	Run	lil-le-hi-6 mile trail	Easy	5.3 Mi	55:31	10:29
9/18/2008	Run	lil-le-hi-6 mile trail	mid-long	13.1 Mi	2:03:26	9:26
9/17/2008	Strength Training			—	—	—
9/16/2008	Run	lil-le-hi-6 mile trail	Easy	10.6 Mi	1:34:17	8:54
9/15/2008	Run	lil-le-hi-6 mile trail	mid-long	13.1 Mi	2:01:00	9:15
9/15/2008	Strength Training			—	—	—
9/13/2008	Run	lil-le-hi-6 mile trail	mid-long	13.1 Mi	2:06:00	9:38
9/12/2008	Run	lil-le-hi-6 mile trail	Long	16 Mi	2:19:38	8:44
9/11/2008	Strength Training			—	—	—
9/10/2008	Run	lil-le-hi-6 mile trail	mid-long	13.1 Mi	2:03:03	9:23
9/9/2008	Run	random route	Easy	5.3 Mi	48:53	9:14
9/9/2008	Run	lil-le-hi-6 mile trail	progression	5.3 Mi	44:37	8:25
9/8/2008	Strength Training			—	—	—
9/7/2008	Run	lil-le-hi-6 mile trail	Long	23 Mi	3:41:07	9:37
9/5/2008	Strength Training			—	—	—
9/5/2008	Run	lil-le-hi-6 mile trail	Easy	5.3 Mi	50:27	9:32
9/5/2008	Run	lil-le-hi-6 mile trail	Easy	5.3 Mi	49:28	9:20
9/4/2008	Run	random route	Easy	4 Mi	36:53	9:14
9/4/2008	Run	random route	Easy	8 Mi	1:17:28	9:41
9/3/2008	Run	lil-le-hi-6 mile trail	mid-long	12 Mi	1:51:53	9:20
9/2/2008	Strength Training			—	—	—
9/1/2008	Run	lil-le-hi-6 mile trail	Easy	8.2 Mi	1:14:24	9:05
8/31/2008	Run	lil-le-hi-6 mile trail	Long	20 Mi	3:11:04	9:34
8/30/2008	Run	lil-le-hi-6 mile trail	Treadmill	5.3 Mi	50:04	9:27
8/29/2008	Run	lil-le-hi-6 mile trail	Easy	8 Mi	1:17:10	9:39
8/28/2008	Run	lil-le-hi-6 mile trail	mid-long	10 Mi	1:27:53	8:48
8/28/2008	Strength Training			—	—	—
8/27/2008	Run	lil-le-hi-6 mile trail	Easy	8 Mi	1:12:49	9:07
8/26/2008	Run	random route	Easy	5.6 Mi	51:14	9:09
8/26/2008	Run	lil-le-hi-6 mile trail	Interval	4.3 Mi	35:35	8:23
8/26/2008	Run	lil-le-hi-6 mile trail	warm up/cooldown	2 Mi	19:46	9:53
8/25/2008	Strength Training			—	—	—
8/23/2008	Run	lil-le-hi-6 mile trail	Long	15 Mi	2:24:44	9:39
8/23/2008	Run	lil-le-hi-6 mile trail	Easy	5.6 Mi	54:05	9:40
8/22/2008	Run	lil-le-hi-6 mile trail	mid-long	12 Mi	1:55:37	9:39
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Totals:
Entries: 100
Distance: 749.0 miles
Duration: 115:47:32