Workouts

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Date	Event	Course	Type	Distance	Time	Pace	Actions
11/28/2008	Run	Random route	Easy	3.1 Mi	28:23	9:08
11/23/2008	Run	Philadelphia marathon	Race	26.2 Mi	4:08:25	9:29
11/22/2008	Run	Random route	Easy	1.1 Mi	10:00	9:06
11/19/2008	Run	Random route	Easy	2 Mi	15:00	7:30
11/16/2008	Run	Random route	Long	10.5 Mi	1:35:00	9:05
11/12/2008	Run	Random route	Easy	3.3 Mi	29:02	8:45
11/11/2008	Run	Random route	Easy	2 Mi	17:12	8:36
11/8/2008	Run	Random route	Long	15.7 Mi	2:29:38	9:33
11/7/2008	Run	Random route	Easy	6.2 Mi	54:54	8:54
11/6/2008	Run	Random route	Interval	3.1 Mi	23:18	7:30
11/4/2008	Bike		Easy	7.1 Mi	37:58	11.22
11/2/2008	Run	Random route	Long	20 Mi	2:57:26	8:53
10/30/2008	Run	Random route	Easy	8.3 Mi	1:15:09	9:02
10/29/2008	Run	Random route	Long	10 Mi	1:25:04	8:31
10/28/2008	Run	Random route	Easy	8.2 Mi	1:12:00	8:47
10/27/2008	Run	Random route	Easy	5 Mi	40:37	8:07
10/26/2008	Run	Its worth the fight 5K	Race	3.1 Mi	21:11	6:50
10/26/2008	Run	Random route	Easy	0.8 Mi	7:00	9:20
10/24/2008	Run	Random route	Easy	2.5 Mi	25:00	10:00
10/24/2008	Run	District one meet	Race	3.1 Mi	19:59	6:27
10/23/2008	Run	Random route	Recovery	1.8 Mi	16:34	9:25
10/22/2008	Run	Random route	Recovery	2.3 Mi	24:34	10:30
10/21/2008	Run	Random route	Tempo	4.4 Mi	35:52	8:10
10/20/2008	Run	Random route	Easy	4 Mi	35:49	8:58
10/18/2008	Run	Random route	Easy	4.6 Mi	39:22	8:34
10/17/2008	Run	Random route	Easy	3 Mi	30:00	10:00
10/17/2008	Run	SOL League meet Lehigh	Race	3.1 Mi	19:44	6:22
10/16/2008	Run	Random route	Easy	3 Mi	25:18	8:26
10/15/2008	Run	Random route	Easy	5 Mi	41:35	8:16
10/14/2008	Run	Random route	Interval	5.9 Mi	50:50	8:41
10/13/2008	Run	Random route	Easy	5 Mi	42:59	8:35
10/12/2008	Run	Random route	Long	10 Mi	1:32:14	9:14
10/11/2008	Run	Random route	Easy	3 Mi	30:00	10:00
10/11/2008	Run	tennet invitational	Race	3.1 Mi	21:41	7:00
10/10/2008	Run	Random route	Easy	3 Mi	26:53	8:58
10/8/2008	Run	Random route	Interval	6.4 Mi	52:27	8:10
10/6/2008	Run	Random route	Easy	3 Mi	26:59	9:00
10/5/2008	Run	Random route	Long	18 Mi	2:40:12	8:54
10/4/2008	Bike		Easy	7.1 Mi	35:00	12.1
10/4/2008	Run	Random route	Easy	3.1 Mi	26:42	8:41
10/3/2008	Run	Random route	Easy	5 Mi	47:24	9:26
10/2/2008	Run	CRN XC course	Race	3.1 Mi	20:58	6:46
10/2/2008	Run	Random route	Easy	3 Mi	30:00	10:00
10/1/2008	Run	Random route	Easy	5.2 Mi	48:29	9:18
9/30/2008	Run	Random route	Easy	6.3 Mi	1:02:00	9:50
9/29/2008	Run	Random route	Tempo	7.8 Mi	1:03:59	8:15
9/28/2008	Run	Random route	Long	9 Mi	1:27:30	9:44
9/27/2008	Run	Random route	Easy	2.6 Mi	25:00	9:37
9/27/2008	Run	CRN XC course	Race	3.1 Mi	21:32	6:57
9/26/2008	Run	Random route	Easy	3.5 Mi	30:00	8:35
9/25/2008	Run	Random route	Easy	6.7 Mi	59:05	8:46
9/24/2008	Run	Council Rock South XC Coach Warwick Alumni and Friends 5K	Race	3.1 Mi	21:48	7:02
9/24/2008	Run	Random route	Easy	3 Mi	30:00	10:00
9/23/2008	Run	Random route	Easy	2.9 Mi	25:55	8:59
9/22/2008	Run	Random route	Fartlek	5.1 Mi	46:41	9:08
9/21/2008	Run	Random route	Long	16 Mi	2:32:17	9:32
9/20/2008	Run	Random route	Easy	3 Mi	30:00	10:00
9/20/2008	Run	briawood invitational	Race	3.1 Mi	20:49	6:43
9/19/2008	Run	Random route	Easy	4 Mi	33:45	8:27
9/18/2008	Run	Random route	Easy	4.3 Mi	39:01	9:11
9/17/2008	Run	Tennent, bensalem meet at bensalem	Race	3.1 Mi	20:31	6:38
9/17/2008	Run	Random route	Easy	3 Mi	30:00	10:00
9/16/2008	Run	Random route	Easy	3.7 Mi	34:17	9:15
9/15/2008	Run	Random route	Hill	7.4 Mi	1:10:07	9:30
9/14/2008	Run	Random route	Long	13.6 Mi	1:59:38	8:48
9/13/2008	Run	Random route	Easy	3 Mi	30:00	10:00
9/13/2008	Run	Centaur Invite at desales	Race	3.1 Mi	21:33	6:58
9/12/2008	Run	Random route	Easy	3.5 Mi	30:00	8:35
9/11/2008	Run	Random route	Easy	6.9 Mi	1:00:12	8:47
9/10/2008	Run	Random route	Tempo	7.6 Mi	1:04:55	8:34
9/9/2008	Run	Random route	Easy	7 Mi	58:31	8:22
9/8/2008	Run	Random route	Interval	9.5 Mi	1:26:57	9:10
9/7/2008	Run	Random route	Long	13 Mi	1:52:40	8:40
9/5/2008	Run	Random route	Progression	6.2 Mi	55:05	8:55
9/4/2008	Run	Random route	Easy	4.2 Mi	35:00	8:21
9/3/2008	Run	Random route	Recovery	4 Mi	35:00	8:45
9/2/2008	Run	Random route	Interval	7.5 Mi	1:01:24	8:12
8/31/2008	Bike		Easy	6.3 Mi	30:00	12.6
8/30/2008	Run	Random route	Easy	4 Mi	40:00	10:00
8/30/2008	Run	South Intrasquad	Race	3 Mi	21:47	7:16
8/29/2008	Run	Random route	Easy	5.9 Mi	50:00	8:29
8/28/2008	Run	Random route	Easy	4.5 Mi	38:00	8:27
8/27/2008	Run	Random route	Tempo	10.5 Mi	1:30:00	8:35
8/27/2008	Bike		Long	6.6 Mi	36:04	10.91
8/26/2008	Run	Random route	Easy	8 Mi	1:10:00	8:45
8/26/2008	Run	Random route	Easy	5.8 Mi	55:01	9:30
8/25/2008	Run	Random route	Interval	9 Mi	1:19:00	8:47
8/25/2008	Run	Random route	Recovery	3.1 Mi	28:54	9:20
8/23/2008	Run	Random route	Easy	2 Mi	18:00	9:00
8/22/2008	Run	Random route	Easy	2 Mi	16:00	8:00
8/20/2008	Run	Random route	Easy	1.3 Mi	15:39	12:03
8/19/2008	Run	Random route	Easy	3.6 Mi	30:00	8:20
8/18/2008	Run	Random route	Easy	1.5 Mi	14:00	9:20
8/9/2008	Bike		Long	14.4 Mi	1:32:28	9.32
8/9/2008	Run	Random route	Easy	8.5 Mi	1:13:12	8:37
8/7/2008	Run	River To Sea	Easy	6 Mi	53:51	8:59
8/4/2008	Run	River To Sea	Hill	5.7 Mi	50:00	8:47
8/3/2008	Bike		Long	20 Mi	1:52:31	10.67
8/2/2008	Run	River To Sea	Race	6.9 Mi	52:53	7:40
8/2/2008	Run	River To Sea	Race	4 Mi	29:30	7:29
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Totals:
Entries: 100
Distance: 588.6 miles
Duration: 83:05:54