Workouts

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Date	Event	Course	Type	Distance	Time	Pace	Actions
12/3/2008	Run	TM: easy	Tempo	7.4 km	47:41	6:27
12/1/2008	Run	TM: easy	Easy	3.1 km	20:00	6:28
11/29/2008	Run	RUN: out&back	Easy	7.8 km	1:01:54	7:57
11/24/2008	Run	RUN: 7K (Botter-Brik loop)	Easy	7 km	50:32	7:17
11/20/2008	Run	RUN: Hotel Groot Heideborgh	Easy	11.8 km	1:21:46	6:57
11/17/2008	Run	RUN: 7K (Botter-Brik loop)	Easy	7 km	49:00	7:04
11/15/2008	Run	RUN: Random	Doggie fun run	3.5 km	30:14	8:39
11/9/2008	Run	RUN: 10K (Botter-Brik-Dijk-VWagtendonk)	Easy	10 km	1:14:25	7:27
11/8/2008	Run	RUN: Random	Easy	7 km	57:11	8:11
11/5/2008	Run	RUN: 10K (Botter-Brik-Dijk-VWagtendonk)	Easy	10.2 km	1:20:06	7:53
11/3/2008	Run	RUN: Random	Easy	8 km	59:12	7:24
11/2/2008	Run	RUN: Random	Doggie fun run	5 km	48:55	9:47
10/26/2008	Run	RUN: Random	Long	14.3 km	1:46:11	7:25
10/26/2008	Run	RUN: Random	Doggie fun run	3.7 km	28:08	7:32
10/25/2008	Run	RUN: 10K (Botter-Brik-Dijk-VWagtendonk)	Easy	10.2 km	1:12:50	7:10
10/20/2008	Run	RUN: 8.5K (dike -> Lawson loop)	Easy	8.8 km	1:02:20	7:08
10/19/2008	Run	RUN: Random	Doggie fun run	3.3 km	22:56	7:04
10/18/2008	Run	RUN: Random	Easy	7 km	53:12	7:36
10/13/2008	Run	RUN: Random	Recovery	3 km	24:49	8:17
10/12/2008	Run	RUN: Random	Long	16 km	1:58:51	7:26
10/11/2008	Run	RUN: Random	Easy	7 km	51:10	7:18
10/9/2008	Run	RUN: Random	Interval	11.6 km	1:21:59	7:05
10/8/2008	Run	RUN: Random	Easy	7 km	50:03	7:09
10/6/2008	Run	RUN: Random	Easy	4.1 km	29:06	7:03
9/30/2008	Run	RUN: 6.5K (dike and back)	Recovery	6.6 km	54:32	8:16
9/28/2008	Run	RUN: Random	Race	10 km	1:04:59	6:30
9/24/2008	Run	RUN: 10K (Botter-Brik-Dijk-VWagtendonk)	Easy	10.2 km	1:16:22	7:31
9/20/2008	Run	RUN: 8.5K (dike -> Lawson loop)	Fartlek	8.8 km	1:04:24	7:21
9/19/2008	Run	RUN: 8.5K (dike -> Lawson loop)	Easy	8.8 km	1:02:26	7:07
9/17/2008	Run	RUN: 6.5K (dike and back)	Easy	6.5 km	48:36	7:29
9/14/2008	Run	RUN: Random	Tempo	12.3 km	1:26:26	7:02
9/13/2008	Run	RUN: 8.5K (dike -> Lawson loop)	Easy	8.5 km	1:06:33	7:50
9/12/2008	Run	RUN: 6.5K (dike and back)	Easy	6.5 km	47:53	7:22
9/7/2008	Run	RUN: 6.5K (dike and back)	Easy	6.6 km	46:01	6:59
8/30/2008	Run	RUN: 8.5K (dike -> Lawson loop)	Easy	8.8 km	1:06:01	7:32
8/17/2008	Run	RUN: Random	Long	15.7 km	2:07:18	8:07
8/16/2008	Run	RUN: Random	Progressive	10.1 km	1:10:50	7:01
8/13/2008	Run	RUN: Random	Interval	3 km	18:53	6:23
8/13/2008	Run	RUN: Random	Doggie fun run	4.5 km	39:30	8:51
8/12/2008	Run	RUN: Random	Easy	10.4 km	1:18:32	7:34
8/9/2008	Run	RUN: Random	Recovery	8.5 km	1:02:37	7:22
8/8/2008	Run	RUN: Random	Easy	14.2 km	1:35:01	6:42
8/6/2008	Run	RUN: Random	Interval	3 km	19:05	6:27
8/6/2008	Run	RUN: Random	Doggie fun run	4.5 km	36:48	8:14
8/5/2008	Run	RUN: Random	Progressive	10.2 km	1:12:05	7:05
8/4/2008	Run	RUN: Random	Doggie fun run	3.4 km	30:45	9:03
8/3/2008	Run	RUN: Random	Long	20 km	2:23:10	7:10
8/2/2008	Run	RUN: Random	Interval	2.2 km	18:00	8:07
8/2/2008	Run	RUN: Random	Doggie fun run	3.8 km	27:31	7:14
7/31/2008	Run	RUN: Random	Easy	14.1 km	1:44:14	7:24
7/30/2008	Run	RUN: Random	Easy	10.2 km	1:11:06	7:00
7/27/2008	Run	RUN: Random	Long	15.5 km	2:06:57	8:12
7/26/2008	Run	RUN: 6.5K (dike and back)	Doggie fun run	6.5 km	47:43	7:21
7/25/2008	Run	RUN: Random	Recovery	4.5 km	33:27	7:26
7/24/2008	Run	RUN: 8.5K (dike -> Lawson loop)	Easy	8.8 km	1:03:35	7:15
7/23/2008	Run	RUN: Random	Interval	4.7 km	38:02	8:06
7/23/2008	Other	UB: S&H UB	Strength UB	—	30:00	—
7/22/2008	Other	LB: MM-legs - 20min.	Strength LB	—	20:00	—
7/22/2008	Run	RUN: Random	Easy	10.2 km	1:15:29	7:25
7/21/2008	Run	RUN: 6.5K (dike and back)	Doggie fun run	6.5 km	51:38	7:57
7/21/2008	Other	UB: S&H UB	Strength UB	—	30:00	—
7/15/2008	Run	RUN: Random	Recovery	4.4 km	33:55	7:43
7/14/2008	Bike	BIKE: work->home or work->home thru Stedenwijk	Easy	6.5 km	20:21	19.16
7/14/2008	Bike	BIKE: work->home or work->home thru Stedenwijk	Easy	6.5 km	22:00	17.73
7/14/2008	Run	RUN: Random	Easy	11 km	1:16:08	6:56
7/14/2008	Other	UB: Pyramid UB incl. abs - 36:30 min.	ABS	—	7:00	—
7/14/2008	Other	UB: Pyramid UB incl. abs - 36:30 min.	Strength UB	—	36:11	—
7/11/2008	Run	RUN: Random	Easy	9.3 km	1:06:20	7:08
7/9/2008	Run	RUN: Random	Easy	9.3 km	1:05:07	7:01
7/8/2008	Run	RUN: Random	Doggie fun run	4 km	30:50	7:43
7/8/2008	Other	ABS: PUB	ABS	—	7:30	—
7/8/2008	Other	UB: Pyramid UB incl. abs - 36:30 min.	Strength UB	—	36:41	—
7/6/2008	Run	RUN: Random	Doggie fun run	2.5 km	18:22	7:21
7/5/2008	Other	ABS: KPC - 7:30min	ABS	—	7:30	—
7/5/2008	Other	UB: GS Ba/S - 28min.	Strength UB	—	47:15	—
7/5/2008	Other	LB: ME-legs 40min	Strength LB	—	26:41	—
7/5/2008	Run	RUN: 6.5K (dike and back)	Easy	6.5 km	49:24	7:36
7/4/2008	Other	ABS: PUB	ABS	—	8:00	—
7/4/2008	Run	RUN: Random	Interval	3.5 km	25:52	7:24
7/4/2008	Other	UB: Pyramid UB incl. abs - 36:30 min.	Strength UB	—	36:44	—
7/3/2008	Run	RUN: early morning 10K Elvis->Stonespad->Botter->Brik->Dike->vW->Stones->Elvis	Easy	10.5 km	1:19:36	7:35
7/2/2008	Run	RUN: Random	Doggie fun run	3.5 km	28:57	8:17
7/1/2008	Run	RUN: 8.5K (dike -> Lawson loop)	Easy	8.8 km	1:02:45	7:09
6/30/2008	Run	RUN: Random	Doggie fun run	3.5 km	25:01	7:09
6/28/2008	Run	RUN: 6.5K (dike and back)	Easy	6.5 km	50:13	7:44
6/26/2008	Run	RUN: 8.5K (dike -> Lawson loop)	Easy	8.8 km	1:05:13	7:26
6/23/2008	Run	RUN: 6.5K (dike and back)	Easy	6.5 km	51:55	8:00
6/22/2008	Run	RUN: Random	Easy	3.5 km	28:57	8:17
6/15/2008	Run	RUN: Random	Easy	3.5 km	27:24	7:50
6/14/2008	Run	RUN: Random	Easy	2 km	15:02	7:31
6/10/2008	Run	RUN: Random	Easy	6 km	47:58	8:00
5/28/2008	Run	RUN: 6.5K (dike and back)	Easy	6.5 km	49:22	7:36
5/24/2008	Run	RUN: 8.5K (dike -> Lawson loop)	Easy	8.8 km	1:01:20	7:00
5/20/2008	Run	RUN: 6.5K (dike and back)	Easy	6.5 km	42:31	6:33
5/19/2008	Run	RUN: Random	Tempo	5.6 km	37:36	6:43
5/17/2008	Other	ABS: S&H	ABS	—	—	—
5/17/2008	Other	UB: S&H UB	Strength UB	—	1:03:18	—
5/17/2008	Other	LB: S&H legs 30min	Strength LB	—	25:47	—
5/17/2008	Run	RUN: 6.5K (dike and back)	Doggie fun run	6.5 km	49:19	7:36
5/14/2008	Other	UB: Muscle Max-UB	Strength UB	—	30:00	—
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Totals:
Entries: 100
Distance: 631.9 kilometers
Duration: 84:03:05