Workouts

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Date	Event	Course	Type	Distance	Time	Pace	Actions
11/29/2008	Run	Waldorf 10K	Easy	6.7 Mi	1:03:50	9:32
11/28/2008	Run	Waldorf 4 miles	Easy	8 Mi	1:15:07	9:21
11/27/2008	Run	Waldorf 8.47 mile	Easy	8.5 Mi	1:19:55	9:27
11/26/2008	Run	Winter- Indian Head 8.5	Easy	8.5 Mi	1:19:55	9:27
11/25/2008	Run	Winter- Indian Head 8.5	Easy	8.5 Mi	1:23:44	9:54
11/23/2008	Run	Awkward 7 in Waldorf	Easy	7.3 Mi	1:21:01	11:07
11/22/2008	Run	Waldorf 10K	Easy	6.3 Mi	1:01:36	9:50
11/21/2008	Run	Indian Head 2.91 loop	Easy	5.8 Mi	59:37	10:15
11/19/2008	Run	Winter- Indian Head 8.5	Easy	8.5 Mi	1:25:51	10:09
11/17/2008	Run	Indian Head 4.25	Easy	4.3 Mi	41:51	9:51
11/16/2008	Run	Waldorf 16 mile	Long	16.1 Mi	2:40:53	10:00
11/15/2008	Run	Waldorf 5 miles	Easy	5 Mi	48:07	9:38
11/14/2008	Run	Waldorf 9 mile	Easy	9 Mi	1:26:24	9:36
11/12/2008	Run	Winter- Indian Head 8.5	Easy	7.7 Mi	1:19:13	10:22
11/11/2008	Run	Waldorf 11 mile	Easy	11.1 Mi	1:58:25	10:38
11/10/2008	Run	Indian Head 4.25	Recovery	4.3 Mi	49:56	11:45
11/9/2008	Run	Veteran's Day 10k	Race	6.2 Mi	46:43	7:32
11/6/2008	Run	Damn Dog Indian Head 8 miles	Easy	8.2 Mi	1:27:18	10:36
11/3/2008	Run	Indian Head 4.25	Easy	4.3 Mi	45:09	10:38
11/2/2008	Run	Waldorf 16 mile	Long	16.1 Mi	2:47:10	10:24
11/1/2008	Run	Waldorf 5K	Easy	3.2 Mi	29:30	9:22
10/31/2008	Run	Waldorf 9 mile	Easy	9 Mi	1:27:41	9:45
10/30/2008	Run	Indian Head 8 mile	Easy	8.3 Mi	1:19:33	9:39
10/28/2008	Run	Indian Head 5 miles	Easy	5 Mi	55:27	11:06
10/27/2008	Run	Waldorf 5K	Easy	3.2 Mi	33:29	10:38
10/26/2008	Run	Marine Corps Marathon	Race	26.2 Mi	4:36:51	10:35
10/24/2008	Run	Waldorf 5 miles	Easy	5.6 Mi	51:39	9:15
10/22/2008	Run	Indian Head 6 mile	Easy	6.3 Mi	1:02:46	9:55
10/21/2008	Run	Indian Head 6 mile	Easy	6.3 Mi	1:04:18	10:10
10/19/2008	Run	Waldorf 11 mile	Easy	11.1 Mi	1:49:52	9:52
10/18/2008	Run	Waldorf 5 miles	Easy	5 Mi	46:48	9:22
10/17/2008	Run	Waldorf 10K	Easy	6.3 Mi	56:50	9:04
10/16/2008	Run	Treadmill	Easy	8 Mi	1:21:15	10:10
10/14/2008	Run	Indian Head 6 mile	Easy	6.3 Mi	1:01:44	9:46
10/13/2008	Run	Waldorf 5K	Easy	3.2 Mi	32:36	10:21
10/12/2008	Run	Waldorf 25.68 miles	Long	25.7 Mi	5:12:09	12:10
10/11/2008	Run	Waldorf 10K	Easy	6.3 Mi	59:03	9:26
10/9/2008	Run	Indian Head 8 mile	Easy	8.3 Mi	1:26:49	10:32
10/8/2008	Run	Indian Head 8 mile	Easy	8.9 Mi	1:40:49	11:17
10/7/2008	Run	Waldorf 7 miles	Easy	7.2 Mi	1:11:54	10:00
10/6/2008	Run	Indian Head 4.25	Easy	4.3 Mi	42:45	10:04
10/5/2008	Run	Army 10 miler	Race	10 Mi	1:27:10	8:43
10/4/2008	Run	Waldorf 5 miles	Easy	5.6 Mi	55:05	9:52
10/3/2008	Run	GW Parkway miles	Easy	7 Mi	1:09:55	10:00
9/30/2008	Run	Indian Head 2.91 loop	Easy	2.8 Mi	32:05	11:26
9/27/2008	Run	Akron Marathon (10K relay leg)	Race	6.2 Mi	56:32	9:06
9/26/2008	Run	Cuyahoga Falls loop (3.23)	Easy	6.5 Mi	59:26	9:13
9/24/2008	Run	Waldorf 10K	Easy	6.5 Mi	1:02:23	9:41
9/22/2008	Run	Indian Head 4.25	Easy	4.3 Mi	45:03	10:36
9/21/2008	Run	Waldorf 22 mile	Long	22.3 Mi	4:05:04	11:01
9/19/2008	Run	Waldorf 5 miles	Easy	5.6 Mi	56:12	10:04
9/18/2008	Run	Indian Head 8 mile	Easy	8.2 Mi	1:25:00	10:20
9/17/2008	Run	Indian Head 8 mile	Easy	8.2 Mi	1:25:26	10:23
9/16/2008	Run	Indian Head 11 miles	Easy	11.1 Mi	1:56:07	10:28
9/15/2008	Run	Indian Head 4.25	Easy	4.3 Mi	46:43	11:00
9/14/2008	Run	Waldorf 16.31 mile	Long	16.3 Mi	3:15:51	12:01
9/13/2008	Run	Waldorf 5 miles	Easy	5 Mi	49:00	9:48
9/11/2008	Run	Indian Head 8 mile	Easy	8.1 Mi	1:25:48	10:38
9/10/2008	Run	Indian Head 10 miles	Easy	10.1 Mi	1:48:34	10:46
9/9/2008	Run	Indian Head 8 mile	Easy	8.1 Mi	1:23:47	10:23
9/8/2008	Run	Indian Head 6 mile	Easy	6 Mi	1:02:34	10:26
9/7/2008	Run	Waldorf 11 mile	Easy	11.1 Mi	1:57:08	10:31
9/5/2008	Run	Waldorf 11 mile	Easy	11.1 Mi	1:58:49	10:40
9/4/2008	Run	Waldorf 8 mile	Easy	8 Mi	1:25:32	10:42
9/3/2008	Run	Indian Head 6.59 miles	Easy	6.6 Mi	1:14:12	11:16
9/2/2008	Run	Indian Head 8 mile	Easy	8.1 Mi	1:26:02	10:40
9/1/2008	Run	Waldorf 4 miles	Easy	4.3 Mi	45:36	10:38
8/31/2008	Run	Waldorf 20 mile	Long	20.1 Mi	3:35:53	10:44
8/29/2008	Run	Indian Head 5 miles	Easy	5 Mi	53:58	10:48
8/28/2008	Run	Indian Head 5 miles	Easy	5 Mi	53:48	10:46
8/27/2008	Run	Indian Head 7 miles	Easy	7.1 Mi	1:13:24	10:25
8/26/2008	Run	Waldorf 5 miles	Easy	5 Mi	51:48	10:22
8/24/2008	Run	Waldorf 12 mile	Long	12 Mi	2:05:06	10:26
8/22/2008	Run	Waldorf 5 miles	Easy	5.3 Mi	57:49	10:54
8/21/2008	Run	Indian Head 7 miles	Easy	7.1 Mi	1:19:00	11:13
8/20/2008	Run	Waldorf 11 mile	Easy	11.2 Mi	1:57:18	10:30
8/19/2008	Run	Indian Head 7 miles	Easy	7.2 Mi	1:17:59	10:49
8/18/2008	Run	Waldorf 4 miles	Recovery	4.3 Mi	46:50	10:56
8/17/2008	Run	Waldorf 19 miles	Long	19.1 Mi	3:21:58	10:35
8/15/2008	Run	Waldorf 5 miles	Easy	5.6 Mi	57:14	10:15
8/14/2008	Run	Indian Head 7 miles	Easy	7.1 Mi	1:14:26	10:34
8/13/2008	Run	Indian Head 10 miles	Easy	10.1 Mi	1:49:46	10:51
8/12/2008	Run	Indian Head 7 miles	Easy	7.1 Mi	1:14:44	10:37
8/11/2008	Run	Indian Head 4.25	Easy	4.3 Mi	45:57	10:49
8/10/2008	Run	Waldorf 18 mile	Long	18.4 Mi	3:21:54	11:01
8/8/2008	Run	Waldorf 10 mile	Easy	10 Mi	1:43:19	10:20
8/7/2008	Run	Indian Head 6 mile	Easy	6.3 Mi	1:05:55	10:25
8/6/2008	Run	Indian Head 5 miles	Easy	5 Mi	52:48	10:34
7/30/2008	Run	Indian Head 5 miles	Easy	5 Mi	53:36	10:44
7/29/2008	Run	Indian Head 7 miles	Easy	7.1 Mi	1:16:01	10:47
7/28/2008	Run	Indian Head 5 miles	Easy	5 Mi	54:36	10:56
7/27/2008	Run	Waldorf 11 mile	Long	11 Mi	2:04:11	11:18
7/25/2008	Run	Waldorf 5 miles	Easy	5 Mi	51:30	10:18
7/24/2008	Run	Indian Head 6 mile	Easy	6 Mi	1:05:04	10:51
7/23/2008	Run	Treadmill	Easy	9 Mi	1:31:52	10:13
7/22/2008	Run	Waldorf 7 miles	Easy	7.1 Mi	1:11:33	10:05
7/21/2008	Run	Indian Head 4.25	Recovery	4.3 Mi	47:59	11:18
7/20/2008	Run	Waldorf 17 mile	Long	17.1 Mi	3:00:24	10:35
7/18/2008	Run	Indian Head 5 miles	Easy	5 Mi	54:18	10:52
7/17/2008	Run	Indian Head 6 mile	Easy	6 Mi	1:06:29	11:05
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Totals:
Entries: 100
Distance: 814.4 miles
Duration: 141:39:04