Workouts

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Date Activity Course Type Distance Duration Pace ▲   4/22/2013 Run TRACK Easy 1.0 mi 4:00 4:00 9/1/2013 Bike FoPO Easy 15.0 mi 1:00:00 4:00 9/9/2013 Bike FoPO Easy 12.5 mi 50:00 4:00 3/29/2013 Run TRACK Interval 2500.0 m 6:14 4:01 4/24/2013 Run TRACK Easy 1.0 mi 4:04 4:04 4/9/2013 Run TRACK Interval 3300.0 m 8:28 4:08 3/20/2013 Run FoPO Interval 3.0 km 7:50 4:13 4/2/2013 Run TRACK Interval 3900.0 m 10:15 4:14 4/5/2014 Run   Race 0.5 mi 2:07 4:14 3/11/2013 Run TRACK Interval 3600.0 m 9:40 4:20 2/2/2013 Run IWU Race 0.5 mi 2:10 4:20 5/5/2014 Run   Interval 2.0 mi 8:43 4:22 4/17/2013 Run TRACK Interval 4000.0 m 10:50 4:22 1/8/2013 Run DuBourg Track BOOOOOOOOOOOO Interval 2.0 mi 8:44 4:22 8/1/2013 Run Dubourg Track Interval 2.0 mi 8:46 4:23 2/6/2013 Run TRACK Interval 2.4 mi 10:33 4:24 12/24/2012 Run DuBourg Track BOOOOOOOOOOOO Interval 2.0 mi 8:51 4:26 4/21/2014 Run   Interval 2.5 mi 11:06 4:27 3/23/2013 Run augustana Race 1500.0 m 4:10 4:29 4/5/2014 Run   Race 1500.0 m 4:11 4:30 5/9/2014 Run   Race 1.0 mi 4:30 4:30 4/19/2013 Run FoPO Easy 1.0 mi 4:32 4:32 4/6/2013 Run slu Race 1500.0 m 4:20 4:39 4/26/2014 Run   Easy 1.0 mi 4:40 4:40 3/29/2014 Run   Race 1500.0 m 4:22 4:42 4/2/2014 Run TRACK Interval 3.0 mi 14:30 4:47 2/2/2013 Run IWU Race 1.0 mi 4:48 4:48 4/4/2013 Run TRACK Tempo 4.0 mi 19:20 4:50 5/10/2013 Run NCC Race 1.0 mi 4:50 4:50 1/30/2015 Run   Race 1.0 mi 4:50 4:50 10/16/2013 Run concordia Interval 2.0 mi 9:54 4:57 2/15/2013 Run Illinois College Race 3.0 km 9:19 5:00 8/8/2013 Run Dubourg Track Interval 7.0 mi 35:00 5:00 4/9/2014 Run   Interval 2.0 mi 10:00 5:00 4/15/2013 Run TRACK Interval 7.0 km 22:00 5:04 4/17/2014 Run   Easy 3.8 mi 19:00 5:04 3/10/2014 Run clayton loop Interval 3800.0 m 12:00 5:05 1/25/2013 Run prin Race 3.0 km 9:30 5:06 2/9/2013 Run monmouth Race 3.0 km 9:30 5:06 2/4/2013 Run richy rich tempo course Interval 8.2 km 26:00 5:07 3/24/2014 Run   Interval 4600.0 m 14:39 5:08 3/1/2013 Run carthage Race 5.0 km 16:15 5:14 5/9/2013 Run NCC Race 5.0 km 16:16 5:15 4/12/2013 Run slu Race 5.0 km 16:17 5:15 10/23/2012 Run richy rich tempo course Interval 3.9 mi 20:32 5:16 3/27/2013 Run TRACK Interval 8.2 km 26:50 5:16 4/11/2014 Run   Race 5.0 km 16:24 5:17 10/12/2013 Run Illinois College Race 8.0 km 26:15 5:17 3/16/2013 Run Memphis Race 5.0 km 16:30 5:19 11/2/2013 Run greenville Race 8.0 km 26:25 5:19 4/23/2014 Run   Easy 3.0 mi 16:00 5:20 11/13/2013 Run FoPO Easy 6.0 km 20:00 5:22 10/9/2012 Run richy rich tempo course Interval 5.0 mi 26:50 5:22 10/30/2013 Run FoPO Tempo 3.5 mi 18:50 5:23 3/5/2014 Run demunn Hill 2.1 mi 11:18 5:23 3/13/2013 Run TRACK Interval 8300.0 m 28:00 5:26 10/8/2013 Run concordia Interval 5.0 mi 27:10 5:26 8/21/2013 Run FoPO Tempo 6.0 km 20:20 5:28 7/23/2013 Run hilly south city Tempo 3.7 mi 20:00 5:28 8/5/2013 Run hilly south city Tempo 4.8 mi 26:00 5:29 10/19/2013 Run OSHKOSH Race 8.0 km 27:15 5:29 10/27/2012 Run conference Race 5.0 mi 27:30 5:30 11/9/2013 Run FoPO Interval 4.0 mi 22:00 5:30 9/23/2013 Run concordia Interval 4.9 mi 27:00 5:31 10/2/2013 Run concordia Easy 4.4 mi 24:20 5:32 9/21/2012 Run auggie Race 5.0 mi 27:40 5:32 10/23/2013 Run FoPO Tempo 5.3 mi 29:20 5:33 8/30/2014 Run   Race 6.0 km 20:40 5:33 10/30/2012 Run TRACK Interval 7.5 mi 41:36 5:33 3/5/2013 Run TRACK Interval 9.0 mi 50:00 5:34 7/30/2013 Run FoPO Tempo 3.6 mi 20:00 5:34 3/13/2014 Run TRACK Tempo 6500.0 m 22:28 5:34 8/17/2013 Run FoPO Tempo 5.4 mi 29:48 5:35 3/17/2014 Run   Tempo 5.3 mi 29:15 5:35 10/5/2013 Run FoPO Tempo 6.1 mi 34:00 5:35 11/10/2012 Run OSHKOSH Race 5.0 mi 27:55 5:35 10/13/2012 Run Illinois College Race 5.0 mi 28:00 5:36 1/17/2013 Run FoPO Interval 6.0 mi 34:00 5:40 10/16/2013 Run FoPO Tempo 3.0 mi 17:00 5:40 3/26/2014 Run FoPO Tempo 4.0 mi 22:40 5:40 5/5/2013 Run TRACK Tempo 10.5 mi 1:00:00 5:43 8/16/2014 Run   Tempo 3.5 mi 20:00 5:43 9/6/2014 Run   Tempo 4.9 mi 28:00 5:43 9/26/2013 Run FoPO Tempo 5.2 mi 30:00 5:44 9/13/2013 Run SIUE Tempo 5.0 mi 28:40 5:44 11/6/2013 Run FoPO Tempo 5.8 mi 33:00 5:45 10/19/2012 Run TRACK Interval 9.5 mi 55:00 5:48 4/7/2014 Run   Tempo 4.6 mi 26:40 5:48 9/29/2012 Run louisville Race 5.0 mi 29:00 5:48 4/15/2014 Run   Easy 5.0 mi 29:00 5:48 1/26/2015 Run   Interval 12.0 mi 1:10:00 5:50 12/27/2012 Run South city south south city Tempo 5.0 mi 29:20 5:52 8/29/2012 Run FoPO Tempo 3.4 mi 20:00 5:53 10/10/2012 Run FoPO Tempo 3.4 mi 20:00 5:53 9/11/2013 Run FoPO Fartlek 5.6 mi 33:00 5:54 1/23/2013 Run FoPO Fartlek 6.6 mi 39:00 5:55 3/7/2013 Run TRACK Interval 11.0 mi 1:05:00 5:55 8/21/2013 Run FoPO Hill 2.2 mi 13:00 5:55 9/5/2012 Run FoPO Tempo 3.4 mi 20:00 5:57 9/8/2012 Run Maryville Race 3.2 mi 19:00 5:57