Workouts

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Date	Event	Course	Type	Distance	Time	Pace	Actions
11/21/2008	Run	Work - Around the Uni	Tempo	5.4 Mi	38:47	7:11
11/19/2008	Run	Work - 4 miles by river	Tempo	4.2 Mi	30:48	7:19
11/18/2008	Run	Work - 4.5 miles around Woodley	Fast (for me ;p)	4.3 Mi	30:14	7:02
11/14/2008	Run	Work - Sonning the long way	Tempo	4.3 Mi	29:02	6:45
11/13/2008	Run	Work - 4 miles by river	Tempo	4.2 Mi	29:54	7:05
11/10/2008	Run	Work - Around the Uni	Tempo	5.4 Mi	39:44	7:24
11/7/2008	Run	Work - 4.5 miles around Woodley	Tempo	4.3 Mi	31:03	7:14
11/6/2008	Run	Work - extended river run (4.5miles)	Fast (for me ;p)	4.2 Mi	29:09	7:01
11/5/2008	Run	Work -Sonning	Tempo	3.5 Mi	24:50	7:06
11/3/2008	Run	Work - Around the Uni	Tempo	5.4 Mi	38:53	7:12
10/31/2008	Run	Work - 4.5miles around the houses	Fast (for me ;p)	4.5 Mi	31:35	7:01
10/29/2008	Run	Work - extended river run (4.5miles)	Easy	4.2 Mi	31:10	7:26
10/27/2008	Run	Work - Sonning the long way	Tempo	4.7 Mi	35:02	7:25
10/26/2008	Run	Dorney Lake 10 K	Race	6.1 Mi	43:51	7:15
10/21/2008	Run	Work - 4 miles by river	Tempo	4.2 Mi	30:12	7:12
10/17/2008	Run	Work - 4 miles by river	Tempo	3.9 Mi	29:15	7:26
10/15/2008	Run	Work - Around the Uni	Tempo	5.4 Mi	39:57	7:28
10/13/2008	Run	Work - 4 miles by river	Tempo	3.9 Mi	28:15	7:21
10/3/2008	Run	Work - towpath to Bel+Dragon	Tempo	3.3 Mi	24:04	7:15
10/2/2008	Run	Work - 3 locks run - 7.5 miles	Long	7.5 Mi	57:53	7:45
10/1/2008	Run	Work - Sonning the long way	Fast (for me ;p)	4.6 Mi	33:11	7:17
9/29/2008	Run	Work - 4.5miles around the houses	Fast (for me ;p)	4.4 Mi	31:22	7:11
9/25/2008	Run	Anywhere - Treadmill	Treadmill	1.3 Mi	10:00	8:00
9/23/2008	Run	Work - Sonning the long way	Tempo	4.6 Mi	33:43	7:18
9/19/2008	Run	Cholsey - over the hill 2 Aston Tirrold	Long	7.6 Mi	58:34	7:43
9/17/2008	Run	Work - 4.5miles around the houses	Fast (for me ;p)	4.5 Mi	31:38	7:06
9/15/2008	Run	Work - Sonning the long way	Tempo	4.5 Mi	33:36	7:27
9/11/2008	Run	Work - 4 miles by river	Tempo	3.9 Mi	30:04	7:41
9/9/2008	Run	Work - 4.5miles around the houses	Easy	4.4 Mi	32:31	7:23
9/8/2008	Run	Work - 4.5miles around the houses	Fast (for me ;p)	4.4 Mi	31:14	7:06
9/7/2008	Run	Cholsey - papist way/caps lane	Fast (for me ;p)	4 Mi	28:24	7:06
9/3/2008	Run	Work - Sonning the long way	Tempo	4 Mi	28:59	7:15
9/2/2008	Run	Work - Sonning the long way	Fast (for me ;p)	4.6 Mi	33:15	7:18
9/1/2008	Run	Work - 4 miles by river	Tempo	4.2 Mi	30:26	7:19
8/27/2008	Run	CR - on the trail, north from Boyson Road - 3.6 miles	Fast (for me ;p)	3.6 Mi	25:58	7:13
8/26/2008	Run	CR - North on the trail - 4miles	Tempo	5.8 Mi	44:50	7:48
8/25/2008	Run	CR - path to J Ave. and back	Tempo	4.4 Mi	34:30	7:51
8/23/2008	Run	CR - North on the trail - 4miles	Trail Finding	4.4 Mi	38:34	8:43
8/22/2008	Run	CR - North on the trail - 4miles	Trail Finding	4 Mi	29:40	7:25
8/21/2008	Run	CR - path to coldstream and back	Fast (for me ;p)	3.4 Mi	25:05	7:18
8/20/2008	Run	CR - path to coldstream and back	Tempo	3.4 Mi	25:39	7:28
8/18/2008	Run	Anywhere - Treadmill	Treadmill	3 Mi	22:27	7:29
8/6/2008	Run	Random Run - trailfinding	Long	5.2 Mi	40:20	7:49
8/1/2008	Run	Work - towpath to Bel+Dragon	Fast (for me ;p)	3.4 Mi	23:52	7:05
8/1/2008	Bike	Work to Home	Long	17 Mi	55:00	18.55
7/31/2008	Run	Work - Sonning the long way	Tempo	4.6 Mi	34:04	7:23
7/25/2008	Run	Work - 4 miles by river	Easy	4.2 Mi	31:10	7:30
7/24/2008	Run	Work - extended river run (4.5miles)	Tempo	4.6 Mi	34:23	7:28
7/23/2008	Run	Work - Around the Uni	Trail Finding	4.7 Mi	34:30	7:20
7/21/2008	Run	Work - 4 miles by river	Tempo	4.2 Mi	30:02	7:14
7/19/2008	Run	Cholsey - to Wallingford	Long	8.5 Mi	1:06:16	7:46
7/17/2008	Run	Work - Sonning the long way	Fast (for me ;p)	4.7 Mi	33:23	7:09
7/15/2008	Run	Work - Sonning the long way	Fast (for me ;p)	4.7 Mi	33:53	7:18
7/14/2008	Run	Work - Sonning the long way	Fast (for me ;p)	4.7 Mi	33:15	7:10
7/10/2008	Run	Bournemouth - pier-to-pier, undercliff-to-overcliff	Trail Finding	4.2 Mi	32:56	7:57
7/7/2008	Run	Work - 4 miles by river	Tempo	4.2 Mi	30:30	7:20
7/5/2008	Run	Cholsey - over the hill 2 Aston Tirrold	Long	6.3 Mi	49:25	7:49
7/3/2008	Run	Work - 4.5miles around the houses	Tempo	4.5 Mi	32:39	7:20
7/2/2008	Run	Work - Sonning the long way	Fast (for me ;p)	4.6 Mi	33:13	7:11
6/30/2008	Run	Work - 4 miles by river	Easy	4.2 Mi	30:09	7:15
6/28/2008	Run	wallingford 7.5 miles some riverside	Long	8.1 Mi	1:03:47	7:50
6/25/2008	Run	Cholsey - papist way/caps lane	Fast (for me ;p)	4 Mi	28:03	7:01
6/24/2008	Run	Work - Sonning the long way	Tempo	4.6 Mi	33:37	7:19
6/20/2008	Run	Work - 4 miles by river	Fast (for me ;p)	4.4 Mi	29:44	6:46
6/19/2008	Run	Work - Sonning the long way	Tempo	4.6 Mi	33:48	7:20
6/17/2008	Run	Work - Sonning the long way	Tempo	4.6 Mi	33:39	7:18
6/16/2008	Run	Work - 4 miles by river	Fast (for me ;p)	4.2 Mi	29:25	7:05
6/14/2008	Run	Cholsey - papist way/caps lane	Fast (for me ;p)	4 Mi	27:41	6:56
6/12/2008	Run	Work - 4 miles by river	Fast (for me ;p)	4.2 Mi	29:59	7:09
6/10/2008	Run	Work - Sonning the long way	Tempo	4.6 Mi	34:05	7:25
6/9/2008	Run	Work - Sonning the long way	Tempo	4.6 Mi	33:54	7:23
6/7/2008	Run	Cholsey - papist way/caps lane	Tempo	4 Mi	28:20	7:05
6/5/2008	Run	Work - towpath to Bel+Dragon	Fast (for me ;p)	3 Mi	21:59	7:14
6/4/2008	Run	Work - 4 miles by river	Fast (for me ;p)	4.2 Mi	30:12	7:11
6/3/2008	Run	Work - 4.5miles around the houses	Fast (for me ;p)	4.5 Mi	32:12	7:14
5/30/2008	Run	Work - Sonning the long way	Tempo	4.6 Mi	34:33	7:30
5/29/2008	Run	Work - Sonning the long way	Fast (for me ;p)	4.6 Mi	34:51	7:34
5/28/2008	Run	Work - 4 miles by river	Fast (for me ;p)	4.2 Mi	31:06	7:29
5/20/2008	Run	Changi - Hotel laps	Recovery	1.7 Mi	13:12	7:46
5/19/2008	Run	Changi - Hotel laps	Easy	3 Mi	25:00	8:20
5/18/2008	Bike	Random Run - trailfinding	Long	40 Mi	2:30:00	16
5/17/2008	Bike	Random Run - trailfinding	Tempo	14.2 Mi	48:00	17.78
5/17/2008	Run	Anywhere - Treadmill	Treadmill	1.9 Mi	15:00	8:03
5/17/2008	Run	Changi - Hotel laps	Tempo	3.4 Mi	24:34	7:14
5/16/2008	Run	Changi - hotel to Loyang Junction and back	Tempo	3.8 Mi	28:29	7:36
5/14/2008	Run	Changi - hotel to Loyang Junction and back	Tempo	3.8 Mi	28:24	7:35
5/13/2008	Run	Changi - Hotel laps	Tempo	3.4 Mi	25:32	7:31
5/12/2008	Run	Anywhere - Treadmill	Treadmill	1.2 Mi	10:25	8:23
5/12/2008	Run	Changi - Hotel laps	Tempo	3.4 Mi	24:51	7:19
5/11/2008	Run	Changi - Hotel to ferry and back	Trail Finding	2.6 Mi	21:24	8:12
5/11/2008	Run	Changi - Hotel laps	Trail Finding	1.3 Mi	10:00	7:42
5/10/2008	Run	Anywhere - Treadmill	Treadmill	3.1 Mi	23:07	7:27
5/4/2008	Run	Random Run - trailfinding	Race	4 Mi	28:03	7:04
5/3/2008	Run	Cholsey - papist way/caps lane	Tempo	4 Mi	27:48	6:57
4/30/2008	Run	Work - 4 miles by river	Tempo	4.2 Mi	31:15	7:31
4/25/2008	Run	Anywhere - Treadmill	Treadmill	1.8 Mi	15:00	8:11
4/25/2008	Run	Changi - Hotel laps	Tempo	3.4 Mi	24:44	7:17
4/23/2008	Run	Changi - Hotel laps	Tempo	3.4 Mi	25:12	7:25
4/22/2008	Run	Random Run - trailfinding	Treadmill	1.2 Mi	10:00	8:13
4/22/2008	Run	Changi - Hotel laps	Tempo	3.4 Mi	24:45	7:17
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Totals:
Entries: 100
Distance: 477.1 miles
Duration: 54:11:58