Workouts

Summary
wait
Date Activity Course ▲ Type Distance Duration Pace  
7/20/2006 Bike
Home > Work
 Easy 11.0 km 30:00 2:44
8/27/2006 Run
home 30k loop
 Long 30.0 km 2:37:00 5:14
1/31/2007 Run
Hypothermic Half Marathon
 Race 21.1 km 1:43:44 4:55
4/29/2007 Run
Kingston Limestone Half Marathon 2007
 Race 21.1 km 1:35:22 4:32
7/16/2006 Run
Lefroy Long Run
 Long 19.0 km 1:46:00 5:35
5/6/2007 Run
Long interrupted
 Long 20.0 km 1:40:00 5:00
4/15/2007 Run
MS Run for Reach
 Race 21.1 km 1:33:55 4:28
5/28/2007 Run
National Capital Race
 Race 42.2 km 3:23:52 4:50
7/3/2006 Run
Ottawa Cedarview Greenbank Loop
 Long 16.7 km 1:24:17 5:03
7/23/2006 Run
Ottawa Cedarview Greenbank Loop 2
 Long 21.0 km 1:58:00 5:38
7/26/2006 Run
Ottawa Cognos Bank Street Loop
 Long 13.7 km 1:09:15 5:04
7/27/2006 Run
Ottawa Cognos Bank Street Loop
 Tempo 13.7 km 1:00:00 4:23
6/7/2006 Run
Ottawa Cognos Carleton Loop
 Long 12.4 km 1:04:53 5:15
6/13/2006 Run
Ottawa Cognos Carleton Loop
 Long 12.4 km 1:04:44 5:15
6/20/2006 Run
Ottawa Cognos Carleton Loop
 Long 12.4 km 60:00:00 4:51:16
7/18/2006 Run
Ottawa Cognos Carleton Loop
 Long 12.4 km 1:00:36 4:55
8/9/2006 Run
Ottawa Cognos Carleton Loop
 Long 12.4 km 54:09 4:23
6/15/2006 Run
Ottawa Cognos Carleton railway tracks
 Long 10.6 km 53:23 5:03
6/16/2006 Run
Ottawa Cognos Carleton railway tracks
 Long 10.6 km 53:51 5:06
7/19/2006 Run
Ottawa Cognos Carleton railway tracks
 Long 10.6 km 50:16 4:46
7/31/2006 Run
Ottawa Cognos Carleton railway tracks
 Tempo 10.6 km 48:58 4:38
8/2/2006 Run
Ottawa Cognos Carleton railway tracks
 Long 10.6 km 51:48 4:54
8/8/2006 Run
Ottawa Cognos Carleton railway tracks
 Long 10.6 km 50:16 4:46
8/10/2006 Run
Ottawa Cognos Carleton railway tracks
 Long 10.6 km 46:49 4:26
9/20/2006 Run
Ottawa Cognos Carleton railway tracks
 Long 10.6 km 44:16 4:12
12/13/2006 Run
Ottawa Cognos Carleton railway tracks
 Long 10.6 km 52:15 4:57
3/29/2007 Run
Ottawa Cognos Carleton railway tracks
 Hill 10.6 km 47:46 4:31
4/4/2007 Run
Ottawa Cognos Carleton railway tracks
 Long 10.6 km 50:34 4:47
4/9/2007 Run
Ottawa Cognos Carleton railway tracks
 Hill 10.0 km 50:19 5:04
5/23/2007 Run
Ottawa Cognos Carleton railway tracks
 Easy 10.0 km 46:57 4:44
6/4/2007 Run
Ottawa Cognos Carleton railway tracks
 Easy 10.0 km 46:00 4:38
6/15/2007 Run
Ottawa Cognos Carleton railway tracks
 Easy 10.0 km 50:46 5:07
6/19/2007 Run
Ottawa Cognos Carleton railway tracks
 Easy 10.0 km 51:05 5:09
7/3/2007 Run
Ottawa Cognos Carleton railway tracks
 Interval 10.0 km 57:53 5:50
7/4/2007 Run
Ottawa Cognos Carleton railway tracks
 Easy 10.0 km 55:00 5:32
7/11/2007 Run
Ottawa Cognos Carleton railway tracks
 Easy 10.0 km 53:40 5:24
7/13/2007 Run
Ottawa Cognos Carleton railway tracks
 Easy 10.0 km 49:47 5:01
9/26/2007 Run
Ottawa Cognos Carleton railway tracks
 Easy 10.0 km 53:37 5:24
10/11/2007 Run
Ottawa Cognos Carleton railway tracks
 Easy 10.0 km 45:23 4:34
11/5/2007 Run
Ottawa Cognos Carleton railway tracks
 Easy 10.0 km 50:23 5:04
6/23/2008 Run
Ottawa Cognos Carleton railway tracks
 Easy 10.0 km 53:16 5:22
6/24/2008 Run
Ottawa Cognos Carleton railway tracks
 Easy 10.0 km 49:16 4:58
6/25/2008 Run
Ottawa Cognos Carleton railway tracks
 Easy 10.0 km 45:23 4:34
6/26/2008 Run
Ottawa Cognos Carleton railway tracks
 Easy 10.0 km 55:23 5:34
6/27/2008 Run
Ottawa Cognos Carleton railway tracks
 Easy 10.0 km 49:41 5:00
7/2/2008 Run
Ottawa Cognos Carleton railway tracks
 Easy 10.0 km 49:45 5:00
8/5/2008 Run
Ottawa Cognos Carleton railway tracks
 Easy 10.0 km 48:38 4:54
8/7/2008 Run
Ottawa Cognos Carleton railway tracks
 Fartlek 10.0 km 46:45 4:42
8/8/2008 Run
Ottawa Cognos Carleton railway tracks
 Fartlek 10.0 km 53:50 5:25
6/29/2009 Run
Ottawa Cognos Carleton railway tracks
 Easy 10.0 km 54:36 5:30
8/11/2009 Run
Ottawa Cognos Carleton railway tracks
 Easy 10.0 km 54:16 5:28
7/20/2006 Run
Ottawa Cognos Double Woods
 Fartlek 8.0 km 41:36 5:12
2/8/2007 Run
Ottawa Cognos Double Woods
 Tempo 8.0 km 38:00 4:45
2/12/2007 Run
Ottawa Cognos Double Woods
 Tempo 8.0 km 40:43 5:06
2/23/2007 Run
Ottawa Cognos Double Woods
 Fartlek 8.0 km 46:29 5:49
4/30/2007 Run
Ottawa Cognos Double Woods
 Tempo 8.0 km 40:00 5:00
5/7/2007 Run
Ottawa Cognos Double Woods
 Hill 8.0 km 45:00 5:38
6/21/2007 Run
Ottawa Cognos Double Woods
 Tempo 8.0 km 46:20 5:48
6/22/2007 Run
Ottawa Cognos Double Woods
 Interval 8.0 km 35:55 4:30
1/2/2008 Run
Ottawa Cognos Double Woods
 Hill 8.0 km 47:45 5:59
2/29/2008 Run
Ottawa Cognos Double Woods
 Hill 7.0 km 42:47 6:07
5/26/2006 Run
Ottawa Cognos Hogback Loop
 Tempo 8.1 km 45:00 5:33
5/29/2006 Run
Ottawa Cognos Hogback Loop
 Tempo 8.1 km 46:35 5:44
5/30/2006 Run
Ottawa Cognos Hogback Loop
 Tempo 8.1 km 50:37 6:14
6/5/2006 Run
Ottawa Cognos Hogback Loop
 Tempo 8.1 km 48:20 5:57
6/12/2006 Run
Ottawa Cognos Hogback Loop
 Long 8.1 km 47:41 5:52
8/1/2006 Run
Ottawa Cognos Hogback Loop
 Long 8.1 km 46:00 5:40
8/4/2006 Run
Ottawa Cognos Hogback Loop
 Long 8.1 km 40:12 4:57
8/17/2006 Run
Ottawa Cognos Hogback Loop
 Long 8.1 km 40:17 4:58
6/5/2007 Run
Ottawa Cognos Hogback Loop
 Easy 8.1 km 46:00 5:40
7/10/2007 Run
Ottawa Cognos Hogback Loop
 Easy 8.1 km 46:32 5:44
9/27/2007 Run
Ottawa Cognos Hogback Loop
 Easy 8.1 km 46:31 5:44
11/8/2007 Run
Ottawa Cognos Hogback Loop
 Easy 8.1 km 50:23 6:12
6/3/2006 Run
Random Route
 Hill 6.0 km 40:05 6:41
6/22/2006 Run
Random Route
 Interval 3200.0 m 13:37 4:16
7/21/2006 Run
Random Route
 Interval 5.4 km 36:15 6:43
1/2/2007 Run
Random Route
 Easy 3.3 mi 30:00 5:41
1/4/2007 Run
Random Route
 Easy 5.0 km 35:00 7:00
2/6/2007 Run
Random Route
 Hill 7.0 km 45:51 6:33
2/19/2007 Run
Random Route
 Easy 10.0 km 52:25 5:15
3/5/2007 Run
Random Route
 Hill 10.0 km 1:01:20 6:08
4/2/2007 Run
Random Route
 Easy 6.0 km 35:00 5:50
5/11/2007 Run
Random Route
 Interval 5.0 km 49:00 9:48
6/18/2007 Run
Random Route
 Hill 10.0 km 51:05 5:07
7/6/2010 Run
Random Route
 Easy   29:58  
7/7/2010 Run
Random Route
 Easy   37:46  
7/13/2010 Run
Random Route
 Easy   58:12  
10/28/2007 Run
Rattle Me Bones 2007
 Race 10.0 km 41:42 4:11
12/31/2006 Run
Resolution Run - 10K
 Race 10.0 km 42:50 4:17
12/31/2007 Run
Resolution Run - 10K
 Race 10.0 km 45:45 4:35
7/21/2010 Run
RIM > Woods > Legget
 Easy 8.1 km 44:20 5:28
7/20/2010 Run
RIM > Woods > Terry Fox > Terron
 Easy 11.0 km 1:01:01 5:33
4/3/2008 Run
Riverside > Brookfield
 Easy 8.3 km 50:00 6:04
7/15/2008 Run
Riverside > Colonel By > Carleton > Bronson >Vincent Massey Loop
 Easy 12.0 km 59:42 4:59
11/26/2007 Run
Riverside > Heron > POW > Hogsback
 Easy 10.8 km 55:00 5:06
1/7/2008 Run
Riverside > Heron > POW > Hogsback
 Tempo 10.8 km 57:42 5:21
1/14/2008 Run
Riverside > Heron > POW > Hogsback
 Hill 10.8 km 52:00 4:49
1/8/2008 Run
Riverside > Quesnal > Uplands - 10K
 Tempo 10.0 km 54:36 5:28
1/10/2008 Run
Riverside > Quesnal > Uplands - 10K
 Easy 10.0 km 45:25 4:33
8/12/2008 Run
Riverside > Southmore > Uplands
 Easy 10.0 km 47:53 4:48
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