Workouts

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Date	Event	Course	Type	Distance	Time	Pace	Actions
12/1/2008	Other		Spinning	—	50:00	—
11/28/2008	Run	Treadmill	Easy	5 km	31:15	6:15
11/27/2008	Other		Spinning	—	20:00	—
11/26/2008	Other		Walking	2 km	20:00	6
11/26/2008	Other		Spinning	—	20:00	—
11/26/2008	Other		Walking	1.5 km	15:00	6
11/25/2008	Swim		Mixed	2.2 km	1:00:00	2.2
11/23/2008	Run	Other Run Location	Race	42.2 km	4:11:24	5:58
11/20/2008	Swim		Mixed	2.2 km	1:00:00	2.2
11/19/2008	Run	Other Run Location	Easy	6 km	35:30	5:55
11/18/2008	Other		Walking	2.5 km	25:00	6
11/18/2008	Swim		Mixed	2.2 km	1:00:00	2.2
11/17/2008	Run	Other Run Location	Easy	8 km	46:30	5:49
11/17/2008	Other		Spinning	—	40:00	—
11/16/2008	Swim		Freestyle	2 km	1:10:00	1.71
11/14/2008	Run	Other Run Location	Easy	8 km	48:00	6:00
11/13/2008	Swim		Mixed	2 km	1:00:00	2
11/12/2008	Run	Treadmill	Easy	5 km	31:15	6:15
11/11/2008	Run	Other Run Location	Long	16 km	1:36:00	6:00
11/11/2008	Swim		Butterfly	2 km	1:00:00	2
11/10/2008	Other		Spinning	—	45:00	—
11/9/2008	Swim		Freestyle	2.2 km	1:10:00	1.89
11/9/2008	Run	Other Run Location	Easy	12 km	1:10:00	5:50
11/8/2008	Other		Spinning	—	45:00	—
11/7/2008	Run	6 K Kilborn to Webster and Back	Easy	6 km	36:38	6:07
11/7/2008	Other		Spinning	—	35:00	—
11/6/2008	Other		Walking	2.5 km	25:00	6
11/6/2008	Swim		Freestyle	2.4 km	1:00:00	2.35
11/5/2008	Other		Walking	2 km	20:00	6
11/5/2008	Other		Spinning	—	30:00	—
11/4/2008	Swim		Freestyle	2.2 km	1:00:00	2.2
11/4/2008	Other		Spinning	—	30:00	—
11/3/2008	Other		Yoga	—	20:00	—
11/3/2008	Other		Spinning	—	40:00	—
11/2/2008	Swim		Freestyle	2.2 km	1:15:00	1.76
11/1/2008	Other		Spinning	—	40:00	—
11/1/2008	Run	Treadmill	Easy	2 km	12:30	6:15
10/31/2008	Other		Spinning	—	40:00	—
10/30/2008	Swim		Freestyle	2.3 km	1:00:00	2.3
10/30/2008	Other		Spinning	—	30:00	—
10/28/2008	Other		Spinning	—	30:00	—
10/27/2008	Other		Spinning	—	45:00	—
10/26/2008	Swim		Freestyle	2 km	1:15:00	1.6
10/25/2008	Run	Other Run Location	Long	21 km	1:59:24	5:42
10/23/2008	Run	Run from 269 along Canal	Easy	6 km	33:41	5:37
10/23/2008	Swim		Mixed	2 km	1:00:00	2
10/22/2008	Run	Other Run Location	Interval	9 km	48:32	5:24
10/21/2008	Swim		Mixed	2 km	1:00:00	2
10/20/2008	Run	Other Run Location	Tempo	8 km	45:17	5:40
10/19/2008	Run	Other Run Location	Easy	8 km	45:46	5:44
10/19/2008	Swim		Mixed	1.8 km	1:00:00	1.8
10/18/2008	Run	Other Run Location	Long	30 km	2:49:54	5:40
10/17/2008	Strength Training			—	—	—
10/16/2008	Swim		Mixed	2 km	55:00	2.18
10/16/2008	Run	Run from 269 along Canal	Tempo	8 km	44:11	5:32
10/15/2008	Run	Run from 269 along Canal	Easy	6 km	34:15	5:43
10/14/2008	Swim		Mixed	2.2 km	1:00:00	2.2
10/14/2008	Run	Other Run Location	Interval	7.6 km	41:30	5:28
10/13/2008	Run	4 K Kilborn to Virginia and Back	Easy	5 km	30:00	6:00
10/12/2008	Swim		Mixed	1.6 km	1:00:00	1.6
10/10/2008	Run	6 K Kilborn to Webster and Back	Easy	6 km	36:26	6:05
10/9/2008	Swim		Freestyle	2.5 km	1:00:00	2.45
10/9/2008	Run	5 K Kilborn to Featherstone and Back	Easy	5 km	27:37	5:32
10/8/2008	Run	7 K Kilborn to Alta Vista and Back	Interval	9.2 km	52:05	5:40
10/8/2008	Strength Training			—	—	—
10/7/2008	Run	Run from 269 along Canal	Easy	7.2 km	40:41	5:40
10/7/2008	Swim		Freestyle	2 km	1:00:00	2
10/6/2008	Run	Other Run Location	Tempo	13 km	1:13:35	5:40
10/5/2008	Swim		Freestyle	1.5 km	1:00:00	1.5
10/5/2008	Run	5 K Kilborn to Featherstone and Back	Easy	5.5 km	33:26	6:05
10/4/2008	Run	Other Run Location	Long	30 km	2:52:14	5:45
10/2/2008	Run	Run from 269 along Canal	Easy	6 km	34:50	5:49
10/2/2008	Swim		Freestyle	2.1 km	1:00:00	2.1
10/1/2008	Run	Other Run Location	Interval	10 km	55:34	5:33
9/30/2008	Strength Training			—	—	—
9/30/2008	Swim		Freestyle	2.2 km	1:00:00	2.2
9/30/2008	Run	Run from 269 along Canal	Easy	6 km	34:57	5:50
9/29/2008	Run	Other Run Location	Tempo	9.6 km	54:30	5:41
9/28/2008	Run	4 K Kilborn to Virginia and Back	Easy	4 km	23:15	5:49
9/27/2008	Run	Other Run Location	Long	26 km	2:42:11	6:15
9/25/2008	Run	Run from 269 along Canal	Easy	6 km	34:35	5:46
9/25/2008	Swim		Freestyle	2 km	1:00:00	2
9/24/2008	Run	Other Run Location	Interval	9 km	50:50	5:39
9/23/2008	Swim		Mixed	1.8 km	55:00	1.96
9/23/2008	Run	7 K Kilborn to Alta Vista and Back	Tempo	9.6 km	54:05	5:39
9/22/2008	Run	7 K Kilborn to Alta Vista and Back	Easy	7.8 km	48:11	6:11
9/21/2008	Run	11K Walkley-StLaurent-Smyth-AltaVista-Heron Loop	Long	22 km	2:08:24	5:51
9/19/2008	Run	5 K Kilborn to Featherstone and Back	Easy	5 km	29:45	5:57
9/18/2008	Run	7 K Kilborn to Alta Vista and Back	Interval	8.5 km	49:11	5:48
9/17/2008	Run	Run from 269 along Canal	Easy	5 km	28:30	5:42
9/14/2008	Bike		Race	94 km	4:21:44	21.55
9/14/2008	Run	Other Run Location	Race	21.1 km	2:19:16	6:37
9/14/2008	Swim		Freestyle	1.9 km	46:00	2.48
9/13/2008	Swim		Freestyle	0.9 km	20:00	2.55
9/13/2008	Run	Other Run Location	Easy	4 km	25:00	6:15
9/11/2008	Run	6 K Kilborn to Webster and Back	Tempo	6 km	33:34	5:36
9/9/2008	Run	Treadmill	Easy	4 km	24:00	6:00
9/7/2008	Bike		Long	45 km	2:00:00	22.5
9/6/2008	Run	5 K Kilborn to Featherstone and Back	Easy	5.2 km	29:15	5:41
9/5/2008	Swim		Freestyle	1.5 km	35:00	2.57
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Totals:
Entries: 100
Distance: 674.7 kilometers
Duration: 90:35:13