Workouts

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Date	Event	Course	Type	Distance	Time	Pace	Actions
11/21/2008	Run	around the lake-1	Easy	4 Mi	32:00	8:00
11/18/2008	Run	Aileen's loop	Hill	6 Mi	55:00	9:10
11/15/2008	Run	wod	Long	8 Mi	1:12:16	9:02
11/13/2008	Run	random route	Hill	4.2 Mi	38:30	9:10
11/12/2008	Run	wod	Fartlek	4.4 Mi	42:37	9:42
11/10/2008	Run	random route	Easy	4.7 Mi	42:04	8:58
11/7/2008	Run	around the lake-1	Easy	3 Mi	34:00	11:20
11/6/2008	Strength Training			—	—	—
11/6/2008	Run	wod	Easy	4.4 Mi	43:09	9:49
11/5/2008	Run	around the lake-1	Easy	4 Mi	40:00	10:00
11/4/2008	Run	random route	Tempo	4 Mi	35:00	8:45
11/2/2008	Run	random route	Race	3.1 Mi	31:00	10:00
11/1/2008	Run	random route	Easy	3 Mi	—	—
10/29/2008	Run	random route	Easy	3 Mi	—	—
10/26/2008	Run	Marine Corps Marathon	Race	26.2 Mi	3:56:40	9:02
10/22/2008	Run	Aileen's loop	Easy	4.5 Mi	45:00	10:00
10/21/2008	Run	around the lake-1	Easy	3.3 Mi	28:20	8:36
10/19/2008	Run	wod	Medium Long	7.6 Mi	1:06:00	8:42
10/18/2008	Run	wod	Medium Long	8 Mi	1:10:00	8:45
10/16/2008	Run	around the lake-1	Easy	4.5 Mi	40:58	9:07
10/13/2008	Run	Colleen's loop	Easy	5 Mi	43:00	8:36
10/11/2008	Run	wod	Long	16.1 Mi	2:44:00	10:13
10/9/2008	Run	wod	Interval	3.6 Mi	32:00	8:54
10/7/2008	Run	wod	Tempo	4.5 Mi	38:00	8:27
10/6/2008	Run	wod	Hill	3 Mi	28:00	9:20
10/4/2008	Run	wod	Easy	2 Mi	21:00	10:30
10/3/2008	Run	wod	Long	18.5 Mi	3:03:27	9:55
10/1/2008	Run	Aileen's loop	Medium Long	8 Mi	1:20:00	10:00
9/30/2008	Run	wod	Tempo	6 Mi	53:00	8:50
9/28/2008	Run	random route	Race	20 Mi	2:59:38	8:59
9/25/2008	Run	random route	Interval	4 Mi	32:00	8:00
9/24/2008	Run	random route	Medium Long	8 Mi	1:10:55	8:52
9/23/2008	Run	random route	Easy	6 Mi	53:00	8:50
9/21/2008	Run	random route	Long	12 Mi	2:00:00	10:00
9/20/2008	Run	wod	Easy	5 Mi	43:58	8:48
9/18/2008	Run	random route	Interval	5.3 Mi	48:00	9:01
9/17/2008	Run	Aileen's loop	Easy	7.5 Mi	1:15:00	10:00
9/15/2008	Run	claiborne 10	Long	10 Mi	1:42:00	10:12
9/14/2008	Run	random route	Race	13.1 Mi	2:05:00	9:33
9/11/2008	Run	Track	Interval	4 Mi	—	—
9/10/2008	Run	Aileen's loop	Long	8 Mi	1:20:00	10:00
9/9/2008	Run	wod	Easy	4 Mi	40:00	10:00
9/7/2008	Run	wod	Long	18 Mi	2:40:00	8:54
9/4/2008	Run	Track	Interval	5 Mi	—	—
9/3/2008	Run	random route	Easy	9 Mi	1:30:00	10:00
9/1/2008	Run	random route	Hill	6 Mi	55:00	9:10
8/31/2008	Run	wod	Easy	5 Mi	46:00	9:12
8/30/2008	Run	wod	Long	20 Mi	3:08:00	9:24
8/28/2008	Run	Track	Interval	4 Mi	—	—
8/27/2008	Run	around the gym with client	Easy	5.5 Mi	55:00	10:00
8/25/2008	Run	Ashburn Trails	Fartlek	8 Mi	1:18:33	9:50
8/24/2008	Run	wod	Long	8 Mi	1:12:00	9:00
8/23/2008	Run	wod	Long	8.5 Mi	1:25:00	10:00
8/22/2008	Run	around the gym with client	Easy	2 Mi	25:00	12:30
8/21/2008	Run	Track	Interval	4 Mi	29:15	7:19
8/20/2008	Run	random route	Fartlek	5 Mi	48:00	9:36
8/19/2008	Run	wod	Tempo	5.5 Mi	48:00	8:44
8/19/2008	Run	random route	Easy	3 Mi	29:00	9:40
8/17/2008	Run	Ashburn Trails	Easy	7 Mi	1:10:00	10:00
8/16/2008	Run	wod	Long	16 Mi	2:35:58	9:45
8/14/2008	Run	Track	Interval	5 Mi	35:00	7:00
8/13/2008	Run	around the gym with client	Easy	7 Mi	1:10:00	10:00
8/12/2008	Run	around the gym with client	Fartlek	6 Mi	1:00:00	10:00
8/11/2008	Run	Ashburn Trails	Easy	5.5 Mi	55:00	10:00
8/10/2008	Run	Leesburg 20K	Race	12.4 Mi	1:42:30	8:16
8/7/2008	Run	Track	Interval	4.3 Mi	38:00	8:51
8/6/2008	Run	random route	Easy	5 Mi	45:45	9:09
8/5/2008	Run	random route	Easy	7 Mi	1:10:00	10:00
8/3/2008	Run	random route	Long	12 Mi	1:50:00	9:10
7/31/2008	Run	Track	Interval	5 Mi	—	—
7/29/2008	Run	wod	Tempo	5.6 Mi	50:00	8:56
7/28/2008	Run	random route	Hill	5 Mi	45:00	9:00
7/27/2008	Run	wod	Long	18 Mi	2:40:00	8:54
7/26/2008	Run	Ashburn Trails	Easy	7.5 Mi	1:15:00	10:00
7/25/2008	Run	around the gym with client	Easy	2 Mi	25:00	12:30
7/25/2008	Run	Jeanne's loop	Tempo	5 Mi	41:00	8:12
7/23/2008	Run	random route	Easy	9.1 Mi	1:38:00	10:47
7/22/2008	Run	around the block	Easy	3 Mi	25:00	8:20
7/21/2008	Run	Colleen's loop	Hill	6 Mi	55:00	9:10
7/20/2008	Run	around the lake-1	Easy	4 Mi	35:00	8:45
7/19/2008	Run	wod	Long	14 Mi	1:58:00	8:26
7/18/2008	Run	Track	Interval	5 Mi	40:00	8:00
7/16/2008	Run	Belmont	Easy	4.5 Mi	40:00	8:54
7/15/2008	Run	around the lake-1	Easy	4 Mi	40:00	10:00
7/13/2008	Run	random route	Long	8 Mi	1:12:00	9:00
7/10/2008	Run	random route	Easy	5.5 Mi	52:00	9:28
7/9/2008	Run	random route	Easy	5.5 Mi	50:00	9:06
7/7/2008	Run	random route	Easy	4.5 Mi	40:00	8:54
7/6/2008	Run	lansdowne loop	Hill	5 Mi	42:45	8:33
7/5/2008	Run	Windmill loop	Long	14 Mi	2:15:00	9:39
7/4/2008	Run	Windmill loop	Easy	6.2 Mi	59:12	9:33
7/3/2008	Run	random route	Interval	4 Mi	35:00	8:45
7/2/2008	Run	around the gym with client	Long	9 Mi	1:30:00	10:00
6/30/2008	Run	Colleen's loop	Hill	4.7 Mi	43:45	9:19
6/29/2008	Run	random route	Easy	4.5 Mi	40:00	8:54
6/28/2008	Run	random route	Easy	4 Mi	41:16	10:19
6/26/2008	Run	random route	Interval	3.5 Mi	30:00	8:35
6/26/2008	Run	around the gym with client	Easy	3.7 Mi	41:28	11:13
6/25/2008	Run	Colleen's loop	Hill	4.7 Mi	43:01	9:10
6/24/2008	Run	around the lake-1	Easy	4 Mi	40:16	10:04
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Totals:
Entries: 100
Distance: 675.7 miles
Duration: 101:28:16