Workouts

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Date	Event	Course	Type	Distance	Time	Pace	Actions
12/2/2008	Run	Jefferson Woods	Easy	4 Mi	40:00	10:00
12/2/2008	Run	treadmill	Treadmill	3 Mi	33:30	11:10
12/1/2008	Run	treadmill	Treadmill	5.6 Mi	1:00:00	10:43
11/30/2008	Run	treadmill	Tempo	6.5 Mi	1:04:00	9:51
11/28/2008	Run	Gastonia Greenway	Long	12 Mi	2:01:00	10:05
11/27/2008	Run	Jefferson Woods	Easy	5 Mi	52:00	10:24
11/26/2008	Run	Jefferson Woods	Easy	6 Mi	1:00:00	10:00
11/25/2008	Run	Jefferson Woods	Easy	7 Mi	1:10:00	10:00
11/24/2008	Run	treadmill	Treadmill	6 Mi	1:02:00	10:20
11/21/2008	Run	Gastonia Greenway	Long	10 Mi	1:40:00	10:00
11/20/2008	Run	Jefferson Woods	Easy	6 Mi	1:00:00	10:00
11/18/2008	Run	Gastonia Greenway	Easy	5.3 Mi	55:00	10:29
11/17/2008	Run	Gastonia Greenway	Easy	6.5 Mi	1:05:00	10:00
11/16/2008	Run	treadmill	Treadmill	4.3 Mi	45:00	10:36
11/15/2008	Run	Gastonia Greenway	Long	11.5 Mi	2:03:00	10:42
11/14/2008	Run	Jefferson Woods	Easy	6 Mi	1:03:00	10:30
11/13/2008	Run	Gastonia Greenway	Tempo	4.2 Mi	37:40	8:59
11/12/2008	Run	Jefferson Woods	Easy	7 Mi	1:15:00	10:43
11/10/2008	Run	Jefferson Woods	Easy	4.5 Mi	47:00	10:27
11/9/2008	Run	Gastonia Greenway	Easy	8 Mi	1:20:00	10:00
11/8/2008	Run	Gastonia Greenway	Easy	4.5 Mi	45:00	10:00
11/7/2008	Run	Gastonia Greenway	Easy	6 Mi	1:05:00	10:50
11/6/2008	Run	Gastonia Greenway	Easy	5.5 Mi	58:00	10:33
11/4/2008	Run	Jefferson Woods	Recovery	5 Mi	50:00	10:00
11/3/2008	Run	Gastonia Greenway	Easy	4.8 Mi	45:00	9:29
11/2/2008	Run	treadmill	Recovery	3.3 Mi	36:00	11:05
11/1/2008	Run	Free run	Race	13.1 Mi	2:00:57	9:14
10/29/2008	Run	Gastonia Greenway	Easy	4.5 Mi	45:00	10:00
10/28/2008	Run	Gastonia Greenway	Tempo	5 Mi	48:00	9:36
10/27/2008	Run	Gastonia Greenway	Easy	5.5 Mi	55:00	10:00
10/26/2008	Run	Jefferson Woods	Recovery	4 Mi	45:00	11:15
10/25/2008	Run	Gastonia Greenway	Long	11.1 Mi	1:52:44	10:10
10/24/2008	Run	treadmill	Treadmill	4 Mi	45:00	11:15
10/22/2008	Run	Jefferson Woods	Easy	5 Mi	50:00	10:00
10/21/2008	Run	Gastonia Greenway	Easy	4.5 Mi	45:00	10:00
10/20/2008	Run	Jefferson Woods	Easy	4 Mi	40:00	10:00
10/18/2008	Run	Jefferson Woods	Easy	7.1 Mi	1:09:00	9:44
10/17/2008	Run	Jefferson Woods	Easy	5 Mi	52:00	10:24
10/16/2008	Run	Jefferson Woods	Easy	3.5 Mi	35:00	10:00
10/15/2008	Run	Gastonia Greenway	Tempo	4.3 Mi	40:00	9:19
10/14/2008	Run	USNWWC - Trail	Trail	6 Mi	1:00:00	10:00
10/12/2008	Run	Gastonia Greenway	Easy	8 Mi	1:20:00	10:00
10/10/2008	Run	Gastonia Greenway	Easy	4.5 Mi	45:00	10:00
10/9/2008	Run	Gastonia Greenway	Fartlek	4.5 Mi	41:00	9:07
10/6/2008	Run	Jefferson Woods	Tempo	4 Mi	40:00	10:00
10/4/2008	Run	Jefferson Woods	Easy	7 Mi	1:10:00	10:00
10/3/2008	Run	Jefferson Woods	Easy	5 Mi	48:00	9:36
10/1/2008	Run	Brandywine River	Trail	5 Mi	55:00	11:00
9/30/2008	Run	Brandywine River	Trail	7 Mi	1:15:00	10:43
9/29/2008	Run	Random Route	Easy	3.8 Mi	40:00	10:32
9/27/2008	Run	Jefferson Woods	Easy	5.5 Mi	55:00	10:00
9/25/2008	Run	Jefferson Woods	Tempo	5 Mi	47:00	9:24
9/23/2008	Run	Jefferson Woods	Easy	4 Mi	41:00	10:15
9/22/2008	Run	Jefferson Woods	Easy	5.5 Mi	55:00	10:00
9/21/2008	Run	Jefferson Woods	Easy	7 Mi	1:08:00	9:43
9/19/2008	Run	Jefferson Woods	Easy	3.5 Mi	35:00	10:00
9/18/2008	Run	Jefferson Woods	Easy	3.8 Mi	34:20	9:03
9/15/2008	Run	Jefferson Woods	Tempo	3.6 Mi	31:17	8:49
9/14/2008	Run	Jefferson Woods	Easy	5.2 Mi	55:00	10:35
9/12/2008	Run	Jefferson Woods	Easy	3.5 Mi	35:00	10:00
9/11/2008	Run	Jefferson Woods	Easy	4.5 Mi	45:00	10:00
9/10/2008	Run	Random Route	Tempo	3.5 Mi	30:00	8:35
9/8/2008	Run	Random Route	Easy	3.8 Mi	37:00	9:45
8/29/2008	Run	Random Route	Easy	4 Mi	40:00	10:00
8/28/2008	Run	Random Route	Easy	3 Mi	—	—
8/27/2008	Run	Random Route	Easy	3 Mi	30:00	10:00
8/25/2008	Run	Random Route	Easy	5 Mi	50:00	10:00
8/24/2008	Run	Random Route	Easy	7 Mi	1:10:00	10:00
8/21/2008	Run	Random Route	Easy	7 Mi	1:10:00	10:00
8/19/2008	Run	Random Route	Easy	6 Mi	1:00:00	10:00
8/9/2008	Run	Gastonia Greenway	Long	10 Mi	1:42:00	10:12
8/7/2008	Run	Random Route	Recovery	1 Mi	10:00	10:00
8/7/2008	Run	Random Route	Tempo	4.5 Mi	40:00	8:54
8/5/2008	Run	treadmill	Hill	5.5 Mi	55:00	10:00
8/4/2008	Run	treadmill	Interval	4.6 Mi	43:48	9:32
8/3/2008	Run	Jefferson Woods	Easy	8 Mi	1:26:00	10:45
8/1/2008	Run	treadmill	Easy	3.3 Mi	30:00	9:06
8/1/2008	Run	treadmill	Hill	2.6 Mi	30:00	11:33
7/31/2008	Run	Random Route	Tempo	4.5 Mi	41:00	9:07
7/30/2008	Run	Jefferson Woods	Easy	4 Mi	42:00	10:30
7/29/2008	Run	Jefferson Woods	Easy	4 Mi	42:00	10:30
7/29/2008	Run	treadmill	Treadmill	4 Mi	46:00	11:30
7/28/2008	Run	Jefferson Woods	Easy	4.5 Mi	50:00	11:07
7/26/2008	Run	Kings Mountain	Trail	16 Mi	3:08:00	11:45
7/25/2008	Run	Random Route	Interval	5.7 Mi	56:15	9:51
7/23/2008	Run	Jefferson Woods	Easy	5 Mi	51:00	10:12
7/22/2008	Run	Jefferson Woods	Easy	3.2 Mi	34:00	10:38
7/22/2008	Run	treadmill	Treadmill	4.5 Mi	50:00	11:07
7/21/2008	Run	treadmill	Treadmill	4.5 Mi	51:00	11:20
7/20/2008	Run	Gastonia Greenway	Long	10 Mi	1:45:00	10:30
7/18/2008	Run	treadmill	Treadmill	5.7 Mi	1:04:00	11:14
7/17/2008	Run	treadmill	Treadmill	2.5 Mi	28:00	11:12
7/16/2008	Run	Brandywine River	Trail	7.5 Mi	1:23:00	11:04
7/15/2008	Run	Brandywine River	Trail	7.5 Mi	1:23:00	11:04
7/14/2008	Run	treadmill	Treadmill	6 Mi	1:09:00	11:30
7/12/2008	Run	treadmill	Treadmill	6.2 Mi	1:00:00	9:41
7/10/2008	Run	Random Route	Tempo	4.4 Mi	39:57	9:00
7/9/2008	Run	Jefferson Woods	Easy	4.5 Mi	45:00	10:00
7/8/2008	Run	Jefferson Woods	Easy	7.2 Mi	1:12:00	10:00
7/6/2008	Bike		Easy	8.2 Mi	39:26	12.48
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Totals:
Entries: 100
Distance: 555.2 miles
Duration: 93:13:54