Workouts

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Date ▲ Activity Course Type Distance Duration Pace   7/26/2007 Run Intervals Interval 7.0 km 43:51 6:16 8/2/2007 Run Home 5k Easy 5.0 km 35:47 7:10 8/3/2007 Run Work - Kaiwharawhara Easy 4.9 km 27:38 5:36 8/4/2007 Run Miramar Tennis Club - Prison Hill 8.7 km 1:05:30 7:35 8/5/2007 Run Home - Round the Bays - Kio Long 10.0 km 59:38 5:58 8/7/2007 Run Wellington Waterfront 5k Race 5.0 km 23:52 4:47 8/8/2007 Run Work - Onslow Road Easy 7.3 km 45:35 6:18 8/9/2007 Badminton   Default   1:30:00   8/10/2007 Run Work - Kaiwharawhara Easy 4.9 km 31:18 6:21 8/12/2007 Run Bays Relay Lap 3 Race 4.8 km 25:55 5:24 8/12/2007 Weights           8/14/2007 Run Wellington Waterfront 5k Race 5.0 km 23:44 4:45 8/15/2007 Run Habit Waterfront run Easy 6.6 km 42:28 6:27 8/18/2007 Run Wellington Road Champs Race 10.0 km 49:38 4:58 8/19/2007 Run Home round the bays run Easy 8.5 km 56:36 6:40 8/20/2007 Weights           8/21/2007 Run Random Easy 5.0 km 32:30 6:30 8/21/2007 Badminton   Default   2:00:00   8/22/2007 Weights           8/23/2007 Run Habit Waterfront run Easy 5.7 km 33:29 5:53 8/23/2007 Run Habit Waterfront run Time trial 1.5 km 6:43 4:29 8/24/2007 Weights           8/25/2007 Run Clubrooms - Aro Valley - Spy Track Hill 7.0 km 55:45 7:58 8/26/2007 Run Round the peninsula Long 18.0 km 1:41:48 5:39 8/27/2007 Weights           8/27/2007 Run Treadmill Easy 5.0 km 30:00 6:00 8/28/2007 Run Intervals Interval 8.0 km 52:48 6:36 8/29/2007 Weights           8/31/2007 Weights           8/31/2007 Run Treadmill Easy 5.0 km 30:00 6:00 9/1/2007 Run Tanadees Cup Race 8.0 km 39:42 4:58 9/2/2007 Run Home - Round the Bays - Carlton Gore Long 14.0 km 1:22:37 5:55 9/3/2007 Weights           9/4/2007 Badminton   Default   1:30:00   9/5/2007 Weights           9/5/2007 Run Habit Waterfront run Tempo 7.6 km 41:20 5:27 9/6/2007 Run Habit Waterfront run Easy 5.0 km 32:50 6:34 9/7/2007 Weights           9/8/2007 Run Nairnville - Mt Kaukau Hill 7.4 km 1:04:18 8:43 9/9/2007 Run Waitoa Newtown Karori Wilton Wadestown Bays Long 20.7 km 2:16:00 6:35 9/11/2007 Run Wellington Waterfront 5k Race 5.0 km 23:29 4:42 9/12/2007 Weights           9/12/2007 Run Habit Waterfront run Tempo 9.5 km 53:08 5:36 9/14/2007 Run Oaks - Hagley Park Easy 7.8 km 45:05 5:47 9/16/2007 Run Oaks - Hagley Park figure of 8 Long 16.1 km 1:35:00 5:54 9/17/2007 Weights           9/18/2007 Run Work - Onslow Road Tempo 7.3 km 37:55 5:14 9/20/2007 Weights           9/20/2007 Run Work - Onslow Road Easy 7.3 km 39:46 5:30 9/21/2007 Weights           9/21/2007 Run Random Hill 6.0 km 39:10 6:32 9/22/2007 Run Home 5k Easy 5.0 km 34:09 6:50 9/23/2007 Run Home Round the Peninsula Long 22.0 km 2:09:30 5:54 9/25/2007 Weights           9/27/2007 Weights           9/27/2007 Run Work - Onslow Road Tempo 7.3 km 38:00 5:15 9/28/2007 Weights           9/29/2007 Run Club - Brooklyn - Island Bay Hill 10.0 km 1:09:42 6:59 9/30/2007 Run Waitoa Newtown Karori Wilton Wadestown Bays Long 20.7 km 2:11:09 6:21 10/1/2007 Weights           10/2/2007 Run Intervals Interval 8715.0 m 44:36 5:08 10/3/2007 Weights           10/3/2007 Run Random Hill 9.7 km 1:05:00 6:43 10/6/2007 Run Round the Gorges Lap 7 Race 7.6 km 39:41 5:14 10/7/2007 Run Random Easy 4.5 km 28:00 6:14 10/9/2007 Run Wellington Waterfront 5k Race 5.0 km 23:00 4:36 10/10/2007 Weights           10/11/2007 Run Work - Kaiwharawhara Easy 4.9 km 31:15 6:20 10/13/2007 Run Random Easy 3.5 km 21:02 6:01 10/14/2007 Run Masterton Half Marathon Race 21.1 km 1:50:08 5:14 10/16/2007 Weights           10/17/2007 Weights           10/17/2007 Run Home - Alexandra Rd - SH1 Hill 7.1 km 45:58 6:27 10/18/2007 Run Habit Waterfront run Easy 6.0 km 35:40 5:57 10/19/2007 Weights           10/20/2007 Run Intervals Interval 7.4 km 44:17 6:00 10/21/2007 Run Home - Round the Bays - Carlton Gore Easy 14.0 km 1:24:03 6:01 10/22/2007 Run Home - Round the Bays - Kio Tempo 10.0 km 1:01:09 6:07 10/23/2007 Weights           10/24/2007 Weights           10/24/2007 Run Work - Onslow Road Easy 7.3 km 43:27 6:00 10/26/2007 Run Intervals Interval 7.4 km 39:45 5:22 10/28/2007 Run Home Newtown Karori Wilton Wadestown Bays Long 21.1 km 2:20:48 6:41 10/29/2007 Weights           10/29/2007 Run Work - Kaiwharawhara Easy 4.9 km 29:50 6:03 10/30/2007 Run Wellington Waterfront 5k Race 5.0 km 23:27 4:42 11/1/2007 Run Work to windturbine and back Hill 11.7 km 1:21:50 7:00 11/2/2007 Run Work - Kaiwharawhara Easy 4.9 km 30:59 6:17 11/3/2007 Run Home - Round the Bays - Rata Rd Easy 8.0 km 49:45 6:14 11/4/2007 Run Home Newtown Karori Wilton Wadestown Bays Long 21.1 km 2:19:44 6:38 11/5/2007 Run Zephyrometer - Shelley Bay Easy 8.0 km 47:17 5:55 11/6/2007 Weights           11/6/2007 Run Habit Waterfront run Easy 7.0 km 40:30 5:48 11/7/2007 Weights           11/7/2007 Run Habit Waterfront run Tempo 8.0 km 43:25 5:26 11/9/2007 Run Habit Waterfront run Easy 10.0 km 59:09 5:55 11/10/2007 Run Home - Round the Bays - Kio Easy 10.0 km 1:01:55 6:12 11/11/2007 Run Home - Shelley Bay Long 14.0 km 1:25:13 6:06 11/12/2007 Weights           11/12/2007 Run Work - Onslow Road Easy 7.3 km 43:13 5:58