Workouts

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Date ▼ Activity Course Type Distance Duration Pace   9/24/2014 Run BFC and Boeing BLVD Easy 4.2 mi 39:39 9:27 9/22/2014 Run BFC and Boeing BLVD Easy 4.0 mi 38:00 9:30 9/21/2014 Bike   Long 26.0 mi 1:28:00 3:24 9/20/2014 Run White trail FBT loop Easy 6.5 mi 1:10:00 10:47 9/17/2014 Run BFC and Boeing BLVD Fartlek 4.0 mi 36:00 9:00 9/17/2014 Run   Fartlek 4.0 mi 37:00 9:15 9/16/2014 Bike Stationary Trainer Interval 12.0 mi 40:00 3:20 8/30/2014 Run White trail FBT loop Easy 8.0 mi 1:35:00 11:53 8/29/2014 Run BFC and Boeing BLVD Easy 3.0 mi 29:46 9:56 8/28/2014 Bike Stationary Trainer Interval 10.7 mi 34:50 3:16 8/25/2014 Run Treadmill Fartlek 6.2 mi 52:00 8:24 8/23/2014 Run White trail FBT loop Easy 6.1 mi 1:17:00 12:38 8/20/2014 Run Treadmill Interval 6.0 mi 47:00 7:50 8/18/2014 Run Treadmill Interval 3.0 mi     8/16/2014 Run White trail FBT loop Easy 11.0 mi 2:12:00 12:00 8/15/2014 Run Treadmill Interval 3.0 mi 28:00 9:20 8/14/2014 Bike Stationary Trainer Interval   45:00   8/13/2014 Run Treadmill Interval 4.1 mi 36:20 8:52 8/12/2014 Run White trail FBT loop Tempo 2.8 mi 31:19 11:12 8/11/2014 Run Treadmill Interval 4.4 mi 44:12 10:03 8/9/2014 Run White trail FBT loop Easy 7.0 mi 1:26:34 12:22 7/28/2014 Run Treadmill Interval 4.4 mi 40:00 9:06 7/26/2014 Run Monte Sano road and trail Long 10.0 mi 2:11:10 13:07 7/24/2014 Bike   Interval 13.0 mi 47:43 3:41 7/23/2014 Run Treadmill Interval 3.4 mi 33:14 9:47 7/22/2014 Bike   Interval 12.0 mi 40:00 3:20 7/22/2014 Swim   Free Style 1600.0 yd     7/21/2014 Run Treadmill Interval 4.2 mi 35:00 8:20 7/19/2014 Run Monte Sano road and trail Long 9.1 mi 2:05:18 13:47 7/18/2014 Run Treadmill Interval 4.0 mi 32:54 8:14 7/17/2014 Swim   Free Style 1250.0 yd     7/17/2014 Bike   Interval   45:00   7/16/2014 Run Treadmill Interval 5.0 mi 48:00 9:36 7/14/2014 Run Treadmill Interval 4.3 mi 39:00 9:02 7/13/2014 rest day   Default       7/12/2014 Run White trail FBT loop Easy 8.2 mi 1:42:50 12:33 7/11/2014 rest day   Default       7/9/2014 Bike   Interval   45:00   7/9/2014 Swim   Free Style 1850.0 yd 35:00 33:18 7/8/2014 Run   Interval 4.6 mi 41:42 9:04 7/7/2014 Swim   Free Style 1600.0 yd     7/7/2014 Swim   Free Style 1600.0 yd     7/7/2014 Bike   Interval   45:00   7/6/2014 rest day   Default       7/5/2014 Run   Long 7.0 mi 1:25:00 12:09 7/4/2014 rest day   Default       7/3/2014 Swim   Free Style 1250.0 yd 26:00 36:37 7/2/2014 Run Treadmill Interval 4.4 mi 41:23 9:30 7/1/2014 Swim   Free Style 1000.0 yd     7/1/2014 Swim   Free Style 1000.0 yd     6/30/2014 Run Treadmill Interval 5.6 mi 55:04 9:50 6/29/2014 rest day   Default       6/28/2014 Run Treadmill Long 5.6 mi 1:13:20 13:06 6/20/2014 Run Treadmill Interval 5.0 mi 45:14 9:03 6/19/2014 Bike   Easy 23.0 mi 1:22:32 3:36 6/18/2014 Run Treadmill Interval 4.1 mi 40:20 9:51 6/17/2014 Run Treadmill Easy 3.5 mi 35:43 10:13 6/16/2014 Run Treadmill Interval 5.1 mi 46:00 9:02 6/14/2014 Run Monte Sano road and trail Long 8.0 mi 1:38:32 12:19 6/13/2014 rest day   Default       6/12/2014 Run Treadmill Interval 4.1 mi 40:58 10:00 6/11/2014 Run Monte Sano road and trail Easy 5.0 mi 57:03 11:25 6/11/2014 Run   Easy 5.0 mi 57:03 11:25 6/10/2014 rest day   Default       6/9/2014 Run Treadmill Interval 4.1 mi 37:40 9:12 6/8/2014 rest day   Default       6/7/2014 Run Monte Sano road and trail Long 7.0 mi 1:22:00 11:43 6/6/2014 Run Treadmill Interval 3.3 mi 31:38 9:30 6/6/2014 Run   Interval 3.3 mi 31:38 9:30 6/5/2014 rest day   Default       6/4/2014 Run   Interval 3.0 mi 26:10 8:44 6/2/2014 Run Treadmill Interval 4.3 mi 41:03 9:33 5/27/2014 Run Treadmill Interval 3.0 mi 28:30 9:30 5/26/2014 Run   Race 10.0 km 1:06:37 10:44 5/24/2014 Run   Long 6.0 mi 1:06:00 11:00 5/23/2014 rest day   Default       5/22/2014 Run   Easy 4.1 mi 47:31 11:36 5/21/2014 Run Treadmill Interval 3.5 mi 33:38 9:37 5/19/2014 Run Treadmill Interval 3.7 mi 32:30 8:48 5/18/2014 rest day   Default       5/17/2014 rest day   Default       5/16/2014 Run Monte Sano Road Race 10k course Long 6.2 mi 1:02:36 10:06 5/14/2014 Run   Interval 2.7 mi 26:30 9:49 5/13/2014 Run   Easy 3.0 mi 28:30 9:30 5/12/2014 Run Treadmill Interval 3.7 mi 31:00 8:23