Workouts
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Date  | Event | Course | Type | Distance | Time | Pace | Actions |
| 11/20/2008 | Run | Garmin | Easy | 3 Mi | 23:20 | 7:47 |  |
| 11/20/2008 | Run | Garmin | Tempo | 3.2 Mi | 22:00 | 7:00 |  |
| 11/19/2008 | Run | Garmin | Long | 9.5 Mi | 1:16:00 | 8:00 |  |
| 11/19/2008 | Run | Garmin | Running wiv m8 | 5 Mi | 44:34 | 8:55 |  |
| 11/16/2008 | Run | Garmin | Long | 9.5 Mi | 1:15:23 | 7:57 |  |
| 11/15/2008 | Run | Garmin | Easy | 4.8 Mi | 37:00 | 7:43 |  |
| 11/14/2008 | Run | Garmin | Steady State | 5 Mi | 50:00 | 10:00 |  |
| 11/14/2008 | Run | Garmin | Easy | 4 Mi | 32:00 | 8:00 |  |
| 11/13/2008 | Run | Garmin | Chorley harriers | 6.5 Mi | 50:23 | 7:46 |  |
| 11/12/2008 | Run | Garmin | Steady State | 6.5 Mi | 48:00 | 7:24 |  |
| 11/10/2008 | Run | Garmin | Easy | 4.5 Mi | 33:12 | 7:23 |  |
| 11/7/2008 | Run | Garmin | Easy | 5 Mi | 37:00 | 7:24 |  |
| 11/4/2008 | Run | Garmin | hill reps | 2 Mi | 16:00 | 8:00 |  |
| 11/3/2008 | Run | Garmin | Easy | 3.5 Mi | 26:12 | 7:30 |  |
| 11/3/2008 | Run | Garmin | Easy | 2.8 Mi | 20:37 | 7:25 |  |
| 11/2/2008 | Run | Garmin | Fartlek | 6.2 Mi | 45:22 | 7:20 |  |
| 11/1/2008 | Run | Garmin | Hill | 5.5 Mi | 47:00 | 8:33 |  |
| 10/31/2008 | Run | Garmin | Fartlek | 6 Mi | 45:00 | 7:30 |  |
| 10/31/2008 | Run | Garmin | Harriers | 1.7 Mi | 12:19 | 7:15 |  |
| 10/30/2008 | Run | Garmin | Easy | 5 Mi | 37:30 | 7:30 |  |
| 10/30/2008 | Run | Garmin | Warm up and down | 2 Mi | 15:50 | 7:55 |  |
| 10/30/2008 | Run | Garmin | Harriers | 4.8 Mi | 37:23 | 7:48 |  |
| 10/29/2008 | Run | Garmin | Easy | 4 Mi | 30:36 | 7:38 |  |
| 10/29/2008 | Run | Garmin | Warm up and down | 1 Mi | 8:00 | 8:00 |  |
| 10/28/2008 | Run | Garmin | Easy | 1 Mi | 7:45 | 7:45 |  |
| 10/28/2008 | Run | Garmin | Easy | 5 Mi | 42:10 | 8:26 |  |
| 10/27/2008 | Run | Garmin | Easy | 10.2 Mi | 1:19:53 | 7:51 |  |
| 10/26/2008 | Run | Garmin | Tempo | 5.5 Mi | 41:00 | 7:28 |  |
| 10/26/2008 | Run | Garmin | Tempo | 3 Mi | 20:52 | 6:58 |  |
| 10/25/2008 | Run | Garmin | Race | 6.2 Mi | 46:34 | 7:30 |  |
| 10/25/2008 | Run | Garmin | Warm up and down | 1 Mi | 8:00 | 8:00 |  |
| 10/23/2008 | Run | Garmin | Tempo | 4.1 Mi | 29:54 | 7:17 |  |
| 10/23/2008 | Run | Garmin | Warm up and down | 0.4 Mi | 3:13 | 8:03 |  |
| 10/22/2008 | Run | Garmin | Fartlek | 4 Mi | 29:45 | 7:27 |  |
| 10/21/2008 | Run | Garmin | Running wiv m8 | 5 Mi | 48:00 | 9:36 |  |
| 10/21/2008 | Run | Garmin | Warm up and down | 0.5 Mi | 3:40 | 7:20 |  |
| 10/21/2008 | Run | Garmin | Steady State | 2 Mi | 13:40 | 6:50 |  |
| 10/19/2008 | Run | Garmin | Maffetone | 5.5 Mi | 45:56 | 8:20 |  |
| 10/18/2008 | Run | Garmin | Easy | 4 Mi | 34:00 | 8:30 |  |
| 10/15/2008 | Run | Garmin | Warm up and down | 1.5 Mi | 18:00 | 12:00 |  |
| 10/15/2008 | Run | Garmin | Maffetone | 9 Mi | 1:13:00 | 8:07 |  |
| 10/15/2008 | Run | Garmin | Maffetone | 5 Mi | 41:00 | 8:12 |  |
| 10/13/2008 | Run | Garmin | Maffetone | 7.4 Mi | 1:01:00 | 8:15 |  |
| 10/12/2008 | Run | Garmin | Easy | 6 Mi | 49:23 | 8:14 |  |
| 10/11/2008 | Run | Garmin | Easy | 7 Mi | 1:00:00 | 8:35 |  |
| 10/5/2008 | Run | Asics 10k Liverpool | Race | 6.4 Mi | 40:43 | 6:24 |  |
| 10/5/2008 | Run | Garmin | Warm up and down | 1 Mi | 7:30 | 7:30 |  |
| 10/4/2008 | Run | Garmin | Fartlek | 2.5 Mi | 17:18 | 6:56 |  |
| 10/2/2008 | Run | Garmin | Chorley harriers | 7 Mi | 1:03:00 | 9:00 |  |
| 10/2/2008 | Run | Garmin | Warm up and down | 1.5 Mi | 11:23 | 7:36 |  |
| 10/1/2008 | Run | Garmin | Fartlek | 7.2 Mi | 56:00 | 7:44 |  |
| 9/30/2008 | Run | horwich track | Interval | 0.8 Mi | 3:57 | 5:08 |  |
| 9/30/2008 | Run | horwich track | Interval | 0.6 Mi | 2:52 | 4:47 |  |
| 9/30/2008 | Run | horwich track | Warm up and down | 1.8 Mi | 14:00 | 7:58 |  |
| 9/30/2008 | Run | horwich track | Interval | 1.2 Mi | 6:20 | 5:31 |  |
| 9/29/2008 | Run | Garmin | Warm up and down | 5.5 Mi | 43:38 | 7:56 |  |
| 9/28/2008 | Run | Garmin | Warm up and down | 1 Mi | 8:00 | 8:00 |  |
| 9/28/2008 | Run | run preston | Race | 6.4 Mi | 39:50 | 6:14 |  |
| 9/27/2008 | Run | Garmin | Fartlek | 3 Mi | 21:53 | 7:18 |  |
| 9/25/2008 | Run | Garmin | Harriers | 6.3 Mi | 49:45 | 7:58 |  |
| 9/24/2008 | Run | Garmin | Steady State | 4 Mi | 31:00 | 7:45 |  |
| 9/24/2008 | Run | Garmin | Steady State | 4.8 Mi | 35:00 | 7:18 |  |
| 9/23/2008 | Run | Garmin | Interval | 0.4 Mi | 1:41 | 4:31 |  |
| 9/23/2008 | Run | Garmin | Interval | 0.7 Mi | 4:02 | 5:25 |  |
| 9/23/2008 | Run | Garmin | Interval | 0.4 Mi | 1:56 | 5:12 |  |
| 9/23/2008 | Run | Garmin | Interval | 1 Mi | 5:08 | 5:10 |  |
| 9/23/2008 | Run | Garmin | Warm up and down | 1.5 Mi | 11:00 | 7:20 |  |
| 9/21/2008 | Run | Garmin | Easy | 6.5 Mi | 50:00 | 7:42 |  |
| 9/21/2008 | Run | Garmin | Warm up and down | 0.6 Mi | 5:25 | 9:31 |  |
| 9/20/2008 | Run | Garmin | Fartlek | 8.7 Mi | 1:05:32 | 7:33 |  |
| 9/19/2008 | Run | Garmin | Tempo | 3 Mi | 22:30 | 7:30 |  |
| 9/19/2008 | Run | Garmin | Running wiv m8 | 4.7 Mi | 50:00 | 10:39 |  |
| 9/19/2008 | Run | Garmin | Warm up and down | 3 Mi | 24:45 | 8:15 |  |
| 9/18/2008 | Run | Garmin | Warm up and down | 2 Mi | 17:00 | 8:30 |  |
| 9/18/2008 | Run | Garmin | Tempo | 3 Mi | 20:08 | 6:43 |  |
| 9/18/2008 | Run | Garmin | Chorley harriers | 6.2 Mi | 46:00 | 7:26 |  |
| 9/18/2008 | Run | Garmin | Warm up and down | 1 Mi | 7:50 | 7:50 |  |
| 9/16/2008 | Run | Garmin | Warm up and down | 3 Mi | 26:00 | 8:40 |  |
| 9/16/2008 | Run | Garmin | Interval | 1 Mi | 5:57 | 5:57 |  |
| 9/15/2008 | Run | Garmin | Easy | 10 Mi | 1:22:00 | 8:12 |  |
| 9/14/2008 | Run | Garmin | Maffetone | 6.5 Mi | 53:13 | 8:12 |  |
| 9/13/2008 | Run | Garmin | Maffetone | 11.2 Mi | 1:32:20 | 8:15 |  |
| 9/13/2008 | Run | Garmin | Warm up and down | 1 Mi | 8:00 | 8:00 |  |
| 9/12/2008 | Run | Garmin | Maffetone | 7.5 Mi | 1:04:05 | 8:32 |  |
| 9/12/2008 | Run | Garmin | Maffetone | 3.1 Mi | 26:10 | 8:27 |  |
| 9/11/2008 | Run | Garmin | Maffetone | 10 Mi | 1:22:00 | 8:12 |  |
| 9/10/2008 | Run | Garmin | Maffetone | 6.5 Mi | 53:00 | 8:10 |  |
| 9/9/2008 | Run | Garmin | Maffetone | 8.1 Mi | 1:09:00 | 8:32 |  |
| 9/8/2008 | Run | Garmin | Maffetone | 7.1 Mi | 59:45 | 8:28 |  |
| 9/3/2008 | Run | Garmin | Steady State | 4 Mi | 31:00 | 7:45 |  |
| 9/2/2008 | Run | Garmin | Fartlek | 2.5 Mi | 19:23 | 7:42 |  |
| 9/2/2008 | Run | Garmin | Warm up and down | 0.7 Mi | 6:00 | 8:35 |  |
| 9/1/2008 | Run | Garmin | Fartlek | 3.5 Mi | 29:00 | 8:18 |  |
| 8/31/2008 | Run | Garmin | Tempo | 4 Mi | 29:54 | 7:29 |  |
| 8/31/2008 | Run | Garmin | Warm up and down | 1 Mi | 9:00 | 9:00 |  |
| 8/29/2008 | Run | Garmin | Easy | 8 Mi | 1:08:43 | 8:36 |  |
| 8/25/2008 | Run | Garmin | Easy | 4 Mi | 32:15 | 8:04 |  |
| 8/24/2008 | Run | Garmin | Easy | 6 Mi | 48:12 | 8:02 |  |
| 8/23/2008 | Run | Garmin | Fartlek | 4 Mi | 31:00 | 7:45 |  |
| 8/23/2008 | Run | Garmin | Fartlek | 1.5 Mi | 11:00 | 7:20 |  |
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Totals: Entries: 100 Distance: 422.0 miles Duration: 55:49:29
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