Workouts

Summary
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Date Activity ▲ Course Type Distance Duration Pace  
6/22/2011 Run   Mid 3.0 mi 18:57 6:19
6/23/2011 Run   Easy 6.4 mi 42:52 6:46
6/24/2011 Run   Tempo 4.0 mi 25:50 6:26
6/24/2011 Run   Progression Run 3.0 mi 18:29 6:10
6/25/2011 Run   Long 7.9 mi 51:15 6:32
6/26/2011 Run   Easy 5.4 mi 35:52 6:43
6/27/2011 Run   Easy 6.1 mi 40:00 6:32
6/27/2011 Run   Mid 0.7 mi 4:19 6:10
6/28/2011 Run   Long 7.2 mi 48:24 6:44
6/28/2011 Run   Tempo 0.7 mi 4:15 6:05
6/29/2011 Run   Mid 0.7 mi 4:31 6:28
6/29/2011 Run   Easy 5.1 mi 34:27 6:50
6/30/2011 Run   Easy 0.7 mi 4:55 7:02
6/30/2011 Run   Hill 5.5 mi 37:15 6:51
7/1/2011 Run   Easy 3.0 mi 19:20 6:27
7/1/2011 Run   Mid 3.0 mi 18:44 6:15
7/2/2011 Run   Easy 4.0 mi 26:43 6:39
7/2/2011 Run   Easy 3.0 mi 19:02 6:21
7/4/2011 Run   cool down 3.0 mi 20:21 6:47
7/4/2011 Run   Race 5.0 km 18:00 5:48
7/4/2011 Run   warm up 1.1 mi 7:23 6:43
7/5/2011 Run   Mid 6.2 mi 41:51 6:49
7/5/2011 Run   warm up 0.7 mi 4:52 6:58
7/6/2011 Run   warm up 0.7 mi 4:33 6:30
7/6/2011 Run   Tempo 5.1 mi 32:55 6:32
7/7/2011 Run   Tempo 6.1 mi 40:29 6:37
7/7/2011 Run   warm up 0.7 mi 4:30 6:26
7/8/2011 Run   Easy 3.9 mi 25:32 6:32
7/8/2011 Run   Mid 2.0 mi 12:18 6:09
7/9/2011 Run   warm up 1.6 mi 10:47 6:45
7/9/2011 Run   Race 4.0 mi 23:24 5:51
7/9/2011 Run   cool down 3.3 mi 22:04 6:48
7/10/2011 Run   Easy 3.0 mi 20:05 6:42
7/11/2011 Run   warm up 0.7 mi 4:24 6:18
7/11/2011 Run   Long 7.0 mi 48:20 6:52
7/12/2011 Run
Alleman to I-74
 Easy 5.2 mi 35:21 6:52
7/12/2011 Run
Alleman warmup to park
 warm up 0.7 mi 4:31 6:28
7/13/2011 Run
Alleman to Saukie to 15th St.
 Mid 6.2 mi 40:58 6:40
7/13/2011 Run
Alleman warmup to park
 warm up 0.7 mi 4:50 6:55
7/14/2011 Run   warm up 1.1 mi 7:06 6:28
7/14/2011 Run   cool down 3.9 mi 27:19 7:00
7/14/2011 Run   Race 1.0 mi 5:11 5:11
7/15/2011 Run   Easy 6.0 mi 40:56 6:50
7/16/2011 Run   Easy 5.6 mi 36:28 6:31
7/17/2011 Run   Easy 4.0 mi 26:43 6:39
7/18/2011 Run   warm up 0.6 mi 3:50 6:59
7/18/2011 Run
Alleman warmup to park
 warm up 0.7 mi 4:44 6:46
7/18/2011 Run   Easy 2.3 mi 16:56 7:32
7/18/2011 Run
Alleman to I-74
 Easy 5.2 mi 37:22 7:16
7/19/2011 Run
Alleman warmup to park
 warm up 0.8 mi 5:10 6:54
7/19/2011 Run   warm up 0.6 mi 4:01 7:19
7/19/2011 Run   Race 3.0 mi 17:40 5:54
7/19/2011 Run   cool down 1.8 mi 13:27 7:42
7/19/2011 Run   Easy 1.0 mi 7:46 7:46
7/20/2011 Run
Alleman warmup to park
 warm up 0.8 mi 5:06 6:48
7/20/2011 Run   Easy 3.0 mi 24:37 8:13
7/20/2011 Run   warm up 0.5 mi 3:32 7:04
7/20/2011 Run
Alleman to Hauberg to St. Pius to the library to 38th Ave. to 38th St.
 Easy 6.2 mi 42:35 6:56
7/21/2011 Run
Alleman to Saukie to 38th Ave.
 PPM 4.1 mi 24:57 6:06
7/21/2011 Run   Easy 2.2 mi 17:17 7:52
7/21/2011 Run   warm up 0.6 mi 4:07 7:30
7/21/2011 Run
Alleman warmup to park
 warm up 0.7 mi 4:36 6:35
7/21/2011 Run   cool down 1.2 mi 8:13 7:09
7/22/2011 Run
House to Augie to 15th St. in Moline (o/b)
 Long 8.1 mi 53:37 6:40
7/23/2011 Run   Progression Run 3.0 mi 18:38 6:13
7/24/2011 Run   Easy 5.3 mi 35:32 6:47
7/25/2011 Run
Alleman to Papa Murphy's (o/b)
 Long 7.3 mi 47:34 6:34
7/25/2011 Run   warm up 0.6 mi 3:41 6:42
7/25/2011 Run   Easy 2.2 mi 17:35 8:00
7/25/2011 Run
Alleman warmup to park
 warm up 0.7 mi 4:43 6:45
7/26/2011 Run   Race 3.0 mi 17:30 5:50
7/26/2011 Run
Alleman warmup to park
 warm up 0.7 mi 4:44 6:46
7/26/2011 Run   cool down 2.0 mi 15:00 7:30
7/26/2011 Run   Easy 2.0 mi 17:43 8:52
7/26/2011 Run   warm up 0.6 mi 3:47 6:53
7/27/2011 Run   Hill 0.5 mi 2:27 5:27
7/27/2011 Run   Easy 1.3 mi 9:25 7:32
7/27/2011 Run
Alleman warmup to park
 warm up 0.7 mi 4:36 6:35
7/27/2011 Run   warm up 0.6 mi 3:38 6:37
7/27/2011 Run
Alleman to St. Pius to Library to Alleman
 Easy 5.0 mi 33:53 6:45
7/27/2011 Run   Easy 1.0 mi 7:18 7:42
7/28/2011 Run   Mid 1.2 mi 7:33 6:18
7/28/2011 Run   cool down 3.0 mi 19:27 6:29
7/28/2011 Run   warm up 0.8 mi 5:04 6:20
7/28/2011 Run   Mid 1.9 mi 12:00 6:30
7/29/2011 Run   Easy 4.0 mi 28:32 7:06
7/30/2011 Run   Race 6.5 mi 41:00 6:18
7/30/2011 Run   warm up 2.2 mi 15:02 6:50
7/31/2011 Run   Mid 4.0 mi 25:32 6:22
8/1/2011 Run   Easy 3.0 mi 19:50 6:37
8/1/2011 Run   Easy 5.0 mi 33:51 6:47
8/2/2011 Run   Easy 5.1 mi 34:17 6:41
8/3/2011 Run   cool down 3.0 mi 19:54 6:38
8/3/2011 Run   PPM 2.0 mi 11:09 5:35
8/3/2011 Run   warm up 2.0 mi 14:02 7:01
8/4/2011 Run   Easy 5.8 mi 39:43 6:55
8/5/2011 Run   Mid 4.6 mi 30:46 6:40
8/6/2011 Run   Race 5.0 km 17:37 5:41
8/6/2011 Run   cool down 4.1 mi 27:32 6:43
8/6/2011 Run   warm up 1.5 mi 10:02 6:42
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