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Workouts

Summary

Date ▼	Activity	Course	Type	Distance	Duration	Pace
1/20/2009	Run	to washington via 1st and penn, back shortest way	Easy	4.2 mi	32:26	7:44
1/20/2009	Run	washington to lierman 3 miler	Tempo	3.1 mi	21:10	6:57
1/19/2009	Run	washington to philo	Easy	5.2 mi	39:12	7:33
1/18/2009	Run	vine, pennsylvania, 1st	Easy	5.4 mi	40:42	7:37
1/17/2009	Run	staley, windsor	Very long run	12.9 mi	1:35:55	7:27
1/16/2009	Run	race, penn, first	Steady	5.0 mi	36:28	7:18
1/13/2009	Run	gateshead, modaff	Easy	4.8 mi	36:40	7:39
1/12/2009	Run	river run, snapjack loop	Steady	7.3 mi	53:09	7:20
1/11/2009	Run	ashbury wee loop	Easy	1.8 mi	17:20	9:38
1/11/2009	Run	ashbury and rosehill	Easy	2.9 mi	21:25	7:31
1/10/2009	Run	gateshead, modaff and so on	Long	10.5 mi	1:19:20	7:34
1/9/2009	Run	gateshead, modaff, newport	Easy	6.1 mi	47:30	7:48
1/7/2009	Run	bit of easy circle	Easy	5.5 mi	41:29	7:33
1/6/2009	Run	prairie loop and then some	Steady	8.0 mi	1:00:40	7:35
1/5/2009	Run	way down book	Steady	6.5 mi	48:30	7:28
1/4/2009	Run	prairie loop	Easy	5.8 mi	46:22	8:00
1/3/2009	Run	path, white eagle, 87th	Long	9.9 mi	1:11:30	7:16
1/2/2009	Run	path past nv, skylane, leverenz, gateshead	Steady	5.0 mi	36:23	7:17
12/31/2008	Run	Random Route	Easy	3.8 mi	27:37	7:22
12/30/2008	Run	Random Route	Steady	5.6 mi	40:39	7:16
12/29/2008	Run	Random Route	Long	9.5 mi	1:16:00	8:00
12/27/2008	Run	Random Route	Steady	6.2 mi	45:30	7:21
12/26/2008	Run	Random Route	Steady	7.0 mi	52:00	7:26
12/25/2008	Run	Random Route	Steady	3.8 mi	27:35	7:16
12/24/2008	Run	KK	Easy	3.0 mi
12/23/2008	Run	Random Route	Steady	5.4 mi	42:50	8:01
12/22/2008	Run	Random Route	Long	7.0 mi	54:01	7:43
12/20/2008	Run	Random Route	Long	7.8 mi	59:39	7:42
12/17/2008	Run	Random Route	Easy	3.8 mi	28:48	7:35
12/16/2008	Run	duncan st. and john	Long	7.4 mi	58:20	7:53
12/15/2008	Run	Random Route	Steady	5.0 mi	37:20	7:28
12/13/2008	Run	Random Route	Steady	5.5 mi	39:58	7:16
12/12/2008	Run	Random Route	Easy	3.5 mi	26:25	7:40
12/11/2008	Run	Random Route	Steady	4.7 mi	35:00	7:32
12/9/2008	Run	10k box	Long	6.3 mi	47:23	7:32
12/8/2008	Run	campus box [2]	Steady	4.3 mi	31:21	7:18
12/6/2008	Run	Random Route	Steady	4.0 mi	29:14	7:19
12/5/2008	Run	Random Route	Steady	4.7 mi	33:41	7:10
12/3/2008	Run	Random Route	Steady	4.0 mi	30:20	7:35
12/2/2008	Run	Random Route	Steady	4.4 mi	32:16	7:26
11/29/2008	Run	KK	Steady	3.7 mi	28:30	7:43
11/27/2008	Run	turkey trot	Race	5.0 km	20:40	6:40
11/25/2008	Run	KK	Easy	3.0 mi
11/24/2008	Run	ashbury	Tempo	3.0 mi	22:25	7:29
11/22/2008	Run	knoch knolls	Easy	2.5 mi
11/16/2008	Run	Random Route	Steady	2.6 mi	20:20	7:50
11/13/2008	Run	Random Route	Easy	2.7 mi	20:35	7:47
11/10/2008	Run	Random Route	Steady	3.8 mi	27:05	7:14
11/9/2008	Run	Random Route	Steady	3.5 mi	25:32	7:25
11/7/2008	Run	Random Route	Easy	1.5 mi	13:35	9:04
11/7/2008	Run	Random Route	Tempo	1.5 mi	10:15	6:50
11/4/2008	Run	Random Route	Buildup	3.5 mi	27:06	7:45
11/3/2008	Run	Random Route	Steady	3.3 mi	25:30	7:51
10/30/2008	Run	Random Route	Easy	2.1 mi	16:38	7:56
10/26/2008	Run	campus box [2]	Steady	4.3 mi	32:33	7:35
10/24/2008	Run	Random Route	Steady	4.3 mi	33:24	7:47
10/22/2008	Run	Random Route	Steady	4.5 mi
10/21/2008	Run	Random Route	Steady	3.2 mi	24:37	7:42
10/19/2008	Run	Random Route	Steady	3.2 mi	23:40	7:24
10/17/2008	Run	Random Route	Steady	2.6 mi	21:00	8:05
10/14/2008	Run	Random Route	Steady	3.1 mi	24:00	7:45
10/12/2008	Run	Random Route	Easy	2.6 mi	20:55	8:03
10/3/2008	Run	Random Route	Steady	3.4 mi	27:00	7:57
9/29/2008	Run	campus box [2]	Steady	4.3 mi	32:39	7:36
9/27/2008	Run	Random Route	Tempo	2.0 mi	14:35	7:18
9/20/2008	Run	campus box [2]	Steady	4.3 mi	34:50	8:07
9/19/2008	Run	Random Route	Easy	2.7 mi	21:15	7:53
9/16/2008	Run	Random Route	Easy	1.7 mi
9/14/2008	Run	Random Route	Buildup	4.0 mi	29:30	7:23
9/12/2008	Run	Random Route	Steady	4.1 mi	30:31	7:27
9/11/2008	Run	Random Route	Easy	3.2 mi	24:58	7:49
9/8/2008	Run	Random Route	Steady	3.4 mi	26:39	7:51
9/7/2008	Run	bradley and market box	Steady	2.5 mi	20:04	8:02
9/4/2008	Run	Random Route	Steady	3.6 mi	25:52	7:12
9/2/2008	Run	Random Route	Steady	3.6 mi	28:29	7:55
8/31/2008	Run	Random Route	Easy	2.4 mi	19:47	8:15
8/30/2008	Run	Random Route	Steady	2.7 mi	21:13	7:52
8/29/2008	Run	Random Route	Steady	3.7 mi	29:55	8:06
8/25/2008	Run	Random Route	Steady	2.5 mi	20:15	8:06
8/14/2008	Run	Random Route	Easy	2.7 mi	20:24	7:34
8/13/2008	Run	Random Route	Steady	2.9 mi	23:02	7:57
7/31/2008	Run	Random Route	Steady	2.7 mi	20:30	7:36
7/13/2008	Run	Random Route	Fartlek	1.5 mi
7/10/2008	Run	Random Route	Easy	2.7 mi	20:20	7:32
7/9/2008	Run	Random Route	Steady	3.4 mi	25:40	7:33
7/6/2008	Run	Random Route	Steady	3.8 mi	29:25	7:45
7/5/2008	Run	Random Route	Easy	2.8 mi	21:30	7:50
7/1/2008	Run	Random Route	Easy	2.0 mi	16:00	8:00
6/25/2008	Run	Random Route	Long	5.5 mi	41:00	7:28
6/15/2008	Run	Random Route	Easy	2.4 mi	18:00	7:30
6/13/2008	Run	Random Route	Easy	3.2 mi	24:00	7:30
6/5/2008	Run	Random Route	Steady	4.0 mi	30:00	7:30
5/30/2008	Run	Random Route	Steady	4.0 mi	30:00	7:30
5/27/2008	Run	Random Route	Long	5.5 mi	40:00	7:17