Workouts

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Date Activity Course Type Distance Duration ▲ Pace   5/8/2010 Run Downtown Easy 0.3 km 1:35 5:40 5/27/2010 Run Portabello Trim loop Tempo 4.0 km 23:45 5:57 6/13/2010 Run Park loop Hard 4.4 km 27:38 6:16 12/5/2009 Run outdoors Long 5.0 km 29:15 5:51 12/5/2009 Run   Hard 5.0 km 29:20 5:52 4/21/2010 Run Treadmill Tempo 5.0 km 29:25 5:53 12/24/2009 Run   Hard 4.7 km 29:25 6:16 11/21/2009 Run   Hard 5.0 km 29:41 5:57 4/29/2010 Run Rolling Hills route Easy 5.0 km 30:43 6:09 9/2/2010 Run McDougall's Road Easy 5.0 km 30:52 6:11 4/7/2010 Run Grand Bay West loop Easy 5.0 km 31:02 6:13 4/13/2010 Run work to skylab Easy 5.0 km 31:13 6:15 10/31/2009 Run   Hard 5.0 km 31:48 6:22 11/5/2009 Run   Hard 5.0 km 32:26 6:30 5/14/2010 Run Grand Bay West Trail Easy 5.0 km 32:36 6:32 11/13/2009 Run   Hard 5.0 km 32:41 6:33 5/25/2010 Run Rolling Hills route Easy 5.0 km 33:01 6:37 10/20/2009 Run   Hard 5.2 km 33:38 6:31 9/5/2009 Run   Hard 5.5 km 38:01 6:59 6/2/2010 Run Grand Bay West loop Tempo 6.6 km 38:58 5:57 9/22/2009 Run   Hard 5.4 km 39:43 7:24 5/24/2010 Run Grand Bay West loop Tempo 6.5 km 40:00 6:08 4/5/2010 Run Grand Bay West loop Easy 6.0 km 40:32 6:46 4/8/2010 Run Grand Bay West loop Easy 6.6 km 41:37 6:22 4/15/2010 Run Grand Bay West loop Easy 6.6 km 42:08 6:27 12/23/2009 Run   Hard 7.0 km 42:12 6:02 11/2/2009 Run   Hard 6.4 km 42:25 6:38 4/12/2010 Run Grand Bay West loop Easy 6.6 km 42:25 6:29 11/19/2009 Run   Hard 7.0 km 42:55 6:08 11/10/2009 Run   Hard 6.7 km 43:08 6:28 6/9/2010 Run Annie Coady Hill/Grand Bay West Loop Easy 7.0 km 43:17 6:12 10/15/2009 Run   Hard 6.5 km 43:37 6:42 8/29/2010 Run Murray's Beach Loop Easy 7.0 km 43:49 6:16 4/28/2010 Run marine atlantic/highway Easy 7.0 km 43:56 6:17 6/6/2010 Run Murray's Beach Loop Easy 7.2 km 44:17 6:10 10/22/2009 Run   Hard 6.7 km 44:18 6:38 10/28/2009 Run   Hard 6.7 km 44:39 6:39 4/20/2010 Run Downtown Easy 7.0 km 44:47 6:24 4/3/2010 Run Grand Bay West loop Easy 6.7 km 45:14 6:44 9/12/2009 Run   Hard 6.4 km 45:20 7:03 4/26/2010 Run mouse island loop Easy 7.0 km 46:51 6:42 10/23/2009 Run   Hard 7.0 km 47:17 6:45 9/1/2009 Run   Hard 6.6 km 47:25 7:10 8/27/2009 Run   Hard 6.2 km 47:38 7:44 8/30/2009 Run   Hard 6.4 km 48:12 7:32 6/8/2010 Run mouse island loop Easy 8.0 km 48:23 6:03 9/8/2009 Run   Hard 6.4 km 48:53 7:36 5/3/2010 Run Treadmill Easy 8.0 km 49:21 6:11 6/10/2010 Run Downtown Easy 8.2 km 50:05 6:06 5/17/2010 Run Downtown Tempo 8.0 km 51:20 6:25 5/10/2010 Run Downtown Easy 8.0 km 51:20 6:25 5/12/2010 Run Downtown Easy 8.0 km 53:06 6:39 9/19/2009 Run   Hard 7.3 km 53:06 7:19 8/31/2010 Run mouse island loop Hill 8.4 km 54:11 6:28 9/15/2009 Run   Hard 7.3 km 54:12 7:28 5/5/2010 Run Downtown Easy 8.3 km 54:46 6:39 5/19/2010 Run Highway Easy 8.3 km 56:16 6:48 9/1/2010 Run Annie Coady Hill/Grand Bay West Loop Easy 9.2 km 58:34 6:22 9/27/2009 Run   Hard 8.4 km 59:50 7:07 6/5/2010 Run McDougall's Loop Long 11.0 km 1:08:50 6:16 5/22/2010 Run McDougall's Loop Long 11.0 km 1:13:30 6:41 4/18/2010 Run Downtown Long 11.0 km 1:14:08 6:45 4/24/2010 Run Highway Long 13.0 km 1:28:10 6:47 8/28/2010 Run Starlite/Tompkins/St Andrews Loop Long 16.4 km 1:44:44 6:24 5/1/2010 Run Highway Long 16.3 km 1:49:03 6:43 6/12/2010 Run Starlite/Tompkins/St Andrews Loop Long 16.4 km 1:49:05 6:39 5/8/2010 Run Home to Cheeseman's Park Long 18.4 km 2:06:43 6:54 5/15/2010 Run McDougals to Home Long 19.5 km 2:15:58 6:59 5/30/2010 Run ING Ottawa Half Marathon Race 21.3 km 2:18:33 6:31