Workouts

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Date Activity Course Type Distance Duration ▲ Pace   3/2/2013 Weights           8/18/2013 Weights           8/19/2013 Weights           3/30/2014 Rest   Default       4/6/2014 Rest   Default       4/13/2014 Rest   Default       6/23/2014 Atlas x2   Basic Core       6/24/2014 Poseidon x2   General Strength       4/3/2014 Rest   Default   0:45   4/10/2014 Rest   Default   0:45   12/17/2013 Run Treadmill Default 1.0 km 4:38 7:19 12/17/2013 Run Treadmill Default 0.9 km 6:05 10:47 2/5/2014 Run Solomon Village Ring Road Easy 1.6 km 8:10 8:07 2/28/2013 Run Yandi - Road Easy 1.0 km 8:34 13:48 2/8/2014 Run Solomon Village Ring Road Easy 2.1 km 9:50 7:31 3/27/2013 Weights       10:00   10/15/2013 Run Yandi - Gorge Easy 1.7 km 10:06 9:37 1/23/2014 Run Solomon Oval Easy 2.0 km 10:36 8:29 2/11/2014 Run Solomon Village Ring Road Easy 2.1 km 10:49 8:23 9/8/2014 Run Blackhand Gorge Easy 1.0 mi 10:55 10:55 12/28/2013 Run Railway Heritage Trail Easy 2.0 km 11:43 9:24 2/12/2014 Run Roleystone Roads Easy 2.1 km 11:47 9:10 12/21/2012 Run   Default 2.0 km 11:57 9:34 2/2/2014 Run Roleystone Roads Easy 2.0 km 11:57 9:43 2/21/2014 Run Solomon Village Ring Road Easy 2.1 km 12:21 9:23 2/10/2014 Run Solomon Village Ring Road Easy 2.1 km 12:40 9:51 2/13/2014 Run Roleystone Roads Tempo 2.7 km 12:49 7:40 5/22/2014 Run Treadmill Default 1.1 mi 13:06 11:55 10/21/2014 Run Treadmill Fartlek 1.5 mi 13:13 8:52 3/5/2014 Run Solomon Village Ring Road Easy 2.2 km 13:15 9:53 2/16/2014 Run Roleystone Roads Easy 2.7 km 13:44 8:12 1/19/2014 Run Roleystone Roads Default 2.7 km 13:49 8:09 2/3/2014 Run Roleystone Roads Easy 2.7 km 14:01 8:27 1/12/2014 Run Roleystone Roads Hill 2.7 km 14:32 8:40 3/13/2013 Weights       15:00   3/17/2013 Weights       15:00   3/29/2013 Weights       15:00   3/29/2013 Weights       15:00   1/30/2014 Run Roleystone Roads Easy 2.7 km 15:12 9:10 10/2/2013 Run Treadmill Tempo 2.6 km 15:31 9:46 8/11/2013 Run   Easy 2.0 km 16:26 13:10 2/27/2014 Run Sanur, Bali, Indonesia Easy 3.0 km 16:42 8:56 8/8/2013 Run Treadmill Easy 3.1 km 17:26 9:12 2/6/2013 Run Yandi - Road Default 2.0 km 17:39 13:56 7/27/2014 Run Treadmill Default 2.3 mi 18:40 8:07 12/6/2013 Run Yandi - Road Speed 4.0 km 19:09 7:42 2/1/2014 Run Roleystone Roads Easy 2.7 km 20:03 12:03 4/10/2013 Run Yandi - Road Tempo 4.0 km 21:01 8:27 4/25/2014 Run Port Douglas Interval 3.1 km 21:02 10:56 2/25/2014 Run Solomon Village Ring Road Easy 4.3 km 21:43 8:08 8/22/2012 Run   Default 4.0 km 21:47 8:45 2/3/2013 Run Yandi - Road Long 2.6 km 21:56 13:29 8/8/2012 Run   Default 4.0 km 22:00 8:49 10/28/2014 Run Treadmill Speed 2.5 mi 22:06 8:49 8/23/2014 Run Kellogg 5k Race 3.0 mi 22:10 7:18 11/27/2014 Run Race for Grace 5k Race 3.1 mi 22:10 7:08 2/15/2014 Run Railway Heritage Trail Easy 4.0 km 22:12 8:55 11/5/2012 Run   Default 4.0 km 22:12 8:55 8/6/2012 Run   Default 4.0 km 22:20 8:58 3/13/2013 Run Yandi Village Hill 4km Tempo 4.0 km 22:21 8:59 10/22/2012 Run   Default 4.0 km 22:37 9:05 12/18/2012 Run   Default 4.0 km 22:55 9:12 10/15/2013 Run Yandi - Road Interval 2.5 km 23:06 15:00 10/15/2012 Run   Default 4.0 km 23:08 9:18 7/30/2012 Run   Default 4.0 km 23:26 9:22 8/2/2014 Run Dawes 5k Race 3.1 mi 23:40 7:34 12/6/2013 Run Yandi - Road Easy 4.0 km 23:51 9:33 11/28/2013 Run Treadmill Easy 5.0 km 25:08 8:04 10/29/2014 Run Treadmill Interval 3.0 mi 25:25 8:29 10/15/2013 Run Yandi - Road Speed 5.0 km 25:27 8:11 12/12/2013 Run Treadmill Easy 5.0 km 25:32 8:13 8/28/2012 Run   Default 4.3 km 25:35 9:30 9/9/2013 Run Treadmill Default 2.4 km 25:46 17:00 2/13/2013 Run Treadmill Default 3.2 km 25:54 13:02 4/7/2014 Run Solomon Village Ring Road Speed 4.3 km 26:00 9:50 4/21/2014 Run Byron Bay Blues Festival Fartlek 4.8 km 26:05 8:43 12/17/2012 Run   Default 5.0 km 26:15 8:26 11/12/2014 Run Treadmill Default 3.0 mi 26:37 8:51 2/14/2014 Run Coogee Beach Easy 3.0 km 26:48 14:23 4/2/2014 Run Solomon Village Ring Road Fartlek 4.5 km 26:54 9:36 12/20/2013 Run Yandi Oval Easy 5.0 km 26:54 8:39 10/8/2012 Run   Default 5.0 km 26:55 8:39 3/27/2013 Run Yandi - Road Tempo 5.0 km 26:55 8:39 8/18/2012 Run   Default 4.7 km 27:17 9:22 12/14/2014 Run Treadmill Default 3.0 mi 27:35 9:12 8/15/2014 Run Treadmill Fartlek 3.2 mi 28:01 8:46 8/20/2012 Run   Default 5.0 km 28:06 9:02 8/15/2012 Run   Default 5.0 km 28:10 9:03 8/7/2012 Run   Default 4.8 km 28:23 9:38 8/13/2013 Run Treadmill Interval 5.0 km 28:26 9:07 8/2/2012 Run   Default 4.5 km 28:27 10:07 12/19/2013 Run Treadmill Interval 5.0 km 28:37 9:13 8/4/2014 Run Blackhand Gorge Default 3.3 mi 28:44 8:46 7/31/2012 Run   Default 4.6 km 28:49 10:09 12/2/2013 Run Yandi Oval Easy 5.1 km 29:02 9:15 8/12/2012 Run   Default 4.8 km 29:18 9:47 2/28/2013 Run Yandi - Road Interval 5.0 km 29:24 9:27 9/24/2013 Run Yandi Oval Interval 5.0 km 29:27 9:27 8/2/2013 Run Treadmill Interval 4.9 km 29:48 9:47 7/30/2013 Run Treadmill Interval 5.7 km 29:49 8:27