Workouts

Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
10/17/2013 Run   Easy/Steady 8.5 mi 1:00:01 7:02
10/17/2013 Run   Easy/Steady 3.7 mi 31:16 8:26
10/16/2013 Run   WU/CD/Rep Recov 2.0 mi 18:12 9:04
10/16/2013 Run
6x45 1,2,3,3,2,1 6x45 all with 1min rec
 Interval 6.0 mi 39:00 6:28
10/16/2013 Run   WU/CD/Rep Recov 2.0 mi 16:17 8:11
10/15/2013 Run   Easy/Steady 6.1 mi 45:01 7:20
10/15/2013 Run   Easy/Steady 3.6 mi 30:01 8:17
10/14/2013 Run   Easy/Steady 10.0 mi 1:04:01 6:25
10/13/2013 Run   Easy/Steady 4.1 mi 30:28 7:29
10/13/2013 Run   WU/CD/Rep Recov 2.0 mi 17:20 8:38
10/13/2013 Run
3x5min, 4x2.5mins, 5x1min
 Interval 7.1 mi 45:32 6:25
10/13/2013 Run   WU/CD/Rep Recov 2.0 mi 14:51 7:37
10/12/2013 Run   Long 12.9 mi 1:30:05 6:59
10/11/2013 Run   Easy/Steady 4.4 mi 30:07 6:51
10/11/2013 Run   Easy/Steady 4.5 mi 30:00 6:43
10/8/2013 Run
6x1mile with 1min recovery
 Interval 4.2 mi 24:58 6:00
10/8/2013 Run   WU/CD/Rep Recov 3.0 mi 22:55 7:39
10/7/2013 Run   Easy/Steady 9.0 mi 1:03:35 7:04
10/4/2013 Run   Easy/Steady 7.0 mi    
10/3/2013 Run   Easy/Steady 8.7 mi 1:00:03 6:56
10/2/2013 Run   Easy/Steady 6.5 mi 45:00 6:56
10/1/2013 Run   WU/CD/Rep Recov 2.0 mi 16:38 8:19
10/1/2013 Run
6x2mins, 6x1min, 6x30sec with jog back rec
 Hill 8.2 mi 51:01 6:14
10/1/2013 Run   WU/CD/Rep Recov 2.0 mi    
9/30/2013 Run   Default 8.6 mi 1:00:18 7:03
9/29/2013 Run   Long 17.5 mi 2:00:00 6:53
9/28/2013 Run   Interval 9.2 mi 53:02 5:48
9/28/2013 Run   WU/CD/Rep Recov 4.0 mi    
9/27/2013 Run   Easy/Steady 9.2 mi 1:00:00 6:34
9/26/2013 Run   Default 9.1 mi 1:00:00 6:38
9/25/2013 Run   Easy/Steady 7.0 mi 47:07 6:44
9/24/2013 Run   Interval 8.2 mi 45:35 5:36
9/24/2013 Run   WU/CD/Rep Recov 4.6 mi    
9/23/2013 Run   Easy/Steady 9.0 mi 1:00:13 6:42
9/22/2013 Run   Long 15.0 mi 1:42:50 6:52
9/21/2013 Run   Easy/Steady 9.8 mi 1:00:00 6:06
9/21/2013 Run   WU/CD/Rep Recov 4.3 mi    
9/19/2013 Run   Easy/Steady 9.0 mi 1:00:58 6:47
9/18/2013 Run   Easy/Steady 6.5 mi 45:00 6:56
9/17/2013 Run   Interval 8.0 mi 45:15 5:39
9/17/2013 Run   WU/CD/Rep Recov 4.1 mi    
9/16/2013 Run   Easy/Steady 9.0 mi 1:01:00 6:47
9/15/2013 Run   Easy/Steady 8.4 mi 1:00:01 7:08
9/15/2013 Run   Race 5.0 km 15:42 5:04
9/15/2013 Run   WU/CD/Rep Recov 4.0 mi 30:00 7:30
9/13/2013 Run   Long 13.1 mi 1:30:18 6:55
9/12/2013 Run   Easy/Steady 9.7 mi 1:00:01 6:11
9/11/2013 Run   Easy/Steady 9.0 mi 1:01:03 6:47
9/10/2013 Run   Easy/Steady 10.8 mi 1:10:09 6:32
9/9/2013 Run   Easy/Steady 9.0 mi 1:00:01 6:39
9/8/2013 Run   Easy/Steady 8.5 mi 1:00:00 7:07
9/7/2013 Run   Long 12.0 mi 1:21:50 6:50
9/6/2013 Run   Easy/Steady 9.7 mi 1:00:00 6:14
9/5/2013 Run   Easy/Steady 8.8 mi 1:00:01 6:48
9/4/2013 Run   Easy/Steady 8.3 mi 1:00:00 7:16
9/3/2013 Run   Easy/Steady 9.0 mi 1:00:51 6:46
9/2/2013 Run   Easy/Steady 7.0 mi 49:03 7:00
5/5/2013 Run   Long 17.0 mi 1:56:23 6:51
5/4/2013 Run   Easy/Steady 4.0 mi 30:15 7:32
5/4/2013 Run   Easy/Steady 9.2 mi 1:00:02 6:33
5/3/2013 Run   Easy/Steady 4.0 mi    
5/3/2013 Run   Interval 3.0 mi 13:06 4:24
5/2/2013 Run   Easy/Steady 9.2 mi 1:00:00 6:34
5/1/2013 Run   Default 8.0 mi 55:59 7:00
4/30/2013 Run   Easy/Steady 4.1 mi 30:01 7:24
4/30/2013 Run   Default 6.0 mi    
4/30/2013 Run   Hill 3.0 mi    
4/29/2013 Run   Easy/Steady 9.4 mi 1:00:00 6:22
4/28/2013 Run   Long 13.0 mi 1:31:24 7:02
4/27/2013 Run   Tempo 6.1 mi 32:24 5:18
4/27/2013 Run   WU/CD/Rep Recov 4.2 mi    
4/25/2013 Run   WU/CD/Rep Recov 5.3 mi    
4/25/2013 Run   Easy/Steady 4.0 mi 30:01 7:29
4/25/2013 Run   Interval 6.6 km    
4/24/2013 Run   Easy/Steady 6.4 mi 45:01 7:04
4/23/2013 Run   WU/CD/Rep Recov 5.5 mi    
4/23/2013 Run   Hill 7.5 mi 55:49 7:29
4/22/2013 Run   Easy/Steady 8.5 mi 1:00:00 7:02
4/21/2013 Run   Long 17.6 mi 2:00:00 6:51
4/20/2013 Run   Interval 4.5 mi 21:03 4:40
4/20/2013 Run   WU/CD/Rep Recov 5.9 mi    
4/19/2013 Run   Easy/Steady 4.0 mi 30:09 7:29
4/19/2013 Run   Easy/Steady 9.1 mi 1:00:00 6:36
4/18/2013 Run   Interval 5.9 mi 30:01 5:04
4/18/2013 Run   WU/CD/Rep Recov 5.7 mi    
4/16/2013 Run   Hill 5.1 mi 36:39 7:16
4/16/2013 Run   Easy/Steady 4.2 mi 30:00 7:05
4/16/2013 Run   WU/CD/Rep Recov 4.6 mi    
4/15/2013 Run   Easy/Steady 8.0 mi 55:08 6:52
4/12/2013 Run   Easy/Steady 10.0 mi 1:10:14 7:01
4/12/2013 Run   Easy/Steady 10.0 mi 1:10:14 7:01
4/11/2013 Run   Hill 4.5 mi 30:00 6:44
4/11/2013 Run   WU/CD/Rep Recov 4.0 mi    
4/10/2013 Run   Easy/Steady 8.0 mi 54:13 6:47
4/9/2013 Run   Interval 4.7 mi    
4/9/2013 Run   WU/CD/Rep Recov 4.5 mi    
4/8/2013 Run   Easy/Steady 8.0 mi 54:03 6:45
4/7/2013 Run   Long 14.0 mi 1:34:08 6:44
4/6/2013 Run   Interval 6.0 mi 30:01 5:03
4/6/2013 Run   WU/CD/Rep Recov 6.6 mi    
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