Workouts

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Date Activity Course Type Distance Duration ▲ Pace   1/2/2008 Weights           3/31/2008 Weights           4/4/2008 Weights           4/10/2008 Weights           4/17/2008 Weights           4/23/2008 Weights           4/24/2008 Weights           4/28/2008 Weights           5/1/2008 Weights           5/20/2008 Weights           6/18/2008 Weights           6/24/2008 Weights           12/11/2009 Spinning   Default       11/13/2007 Run K-mart loop Easy 3.2 mi     11/17/2007 Run Random Route Easy 5.2 mi     11/24/2007 Run Random Route Easy 8.3 mi     11/27/2007 Run K-mart loop Easy 3.5 mi     12/1/2007 Run Norland loop Easy 8.3 mi     12/11/2007 Run K-mart loop Easy 4.0 mi     12/13/2007 Run K-mart loop Easy 4.5 mi     12/15/2007 Run Norland loop Easy 8.3 mi     12/20/2007 Run Rail trail - Commerce loop Easy 3.9 mi     12/24/2007 Run Norland loop Easy 8.0 mi     1/3/2008 Run K-mart loop Easy 3.2 mi     1/10/2008 Run Rail trail - out and back Easy 4.0 mi     1/26/2008 Run Random Route Interval 3.0 mi     2/21/2009 Run Trail Long 8.0 mi     4/2/2009 Run Random Route Easy 5.0 mi     4/27/2009 Run Random Route Easy 1.0 mi     4/28/2009 Run Random Route Easy 4.0 mi     4/30/2009 Run Random Route Easy 2.0 mi     5/2/2009 Run Random Route Easy 4.0 mi     5/9/2009 Run Random Route Easy 3.0 mi     5/16/2009 Run Random Route Easy 2.5 mi     6/16/2009 Run Random Route Easy 2.0 mi     6/18/2009 Run Random Route Easy 2.0 mi     6/25/2009 Run Random Route Easy 3.0 mi     7/2/2009 Run Random Route Easy 3.0 mi     7/4/2009 Run Random Route Easy 3.1 mi     7/18/2009 Run Random Route Easy 3.8 mi     7/21/2009 Run Random Route Easy 2.3 mi     8/29/2009 Bike Trail Easy 8.0 mi     10/25/2009 Run Trail Easy 6.5 mi     10/25/2009 Run Trail Easy 3.3 mi     12/12/2009 Run Random Route Easy 5.0 mi     2/16/2010 Run Random Route Easy 0.8 mi     3/21/2010 Run Random Route Easy 1.0 mi     5/5/2013 Run Trail Easy 2.7 mi     12/10/2015 Run In town 6 miles Easy 6.6 mi     5/15/2017 Swim   Free Style 900.0 m     6/19/2017 Swim   Free Style 750.0 m     6/23/2017 Swim   Free Style 850.0 mi     6/28/2017 Swim   Free Style 1000.0 m     6/30/2017 Swim   Free Style 1100.0 m     7/7/2017 Swim   Free Style 1200.0 m     7/14/2017 Swim   Free Style 1000.0 m     7/19/2017 Swim   Free Style 750.0 mi     7/26/2017 Swim   Free Style 1000.0 m     2/9/2023 Walk Random intown Default 2.8 mi     10/6/2009 Run Random Route Interval 810.0 m 2:40 5:18 4/21/2011 Run CASHS track Easy 0.6 mi 6:15 10:05 11/6/2014 Run CASHS track Race 1.0 mi 6:52 6:52 10/18/2015 Run Random Easy 0.8 mi 7:30 9:23 5/13/2008 Run Random Route Interval 2000.0 m 7:49 6:18 7/3/2008 Run Random Route Interval 1.3 mi 8:26 6:24 11/21/2007 Run Treadmill Easy 1.0 mi 8:30 8:30 8/5/2008 Run YMCA 1 mile Easy 0.9 mi 9:00 9:41 6/12/2017 Swim   Free Style 300.0 m 9:18 49:54 3/13/2010 Run Random Route Easy 1.0 mi 9:30 9:30 4/12/2008 Run Random Route Easy 1.0 mi 10:00 10:00 4/19/2015 Run Random Easy 0.9 mi 10:08 11:31 3/7/2015 Run Middle School bus circle Easy 1.1 mi 10:15 9:20 3/12/2011 Run Random Route Easy 1.1 mi 10:22 9:26 11/11/2017 Run Random Easy 1.1 mi 11:35 10:32 4/28/2018 Run Wilson College Easy 1.1 mi 11:40 10:37 7/23/2015 Run CASHS track Interval 2.0 mi 12:04 6:02 6/2/2017 Run Random Easy 1.3 mi 12:11 9:23 6/25/2011 Run Random Route Easy 1.3 mi 12:15 9:22 7/28/2009 Run YMCA 2 mile bootcamp test Race 1.9 mi 12:37 6:47 9/14/2013 Run Shippensburg railtrail Easy 1.3 mi 12:39 9:35 9/11/2008 Run YMCA 2 mile bootcamp test Race 1.9 mi 12:56 6:58 3/21/2012 Run CASHS track Easy 1.3 mi 12:58 10:13 8/5/2008 Run YMCA 2 mile bootcamp test Race 1.9 mi 13:00 7:00 6/5/2010 Run Random Route Easy 1.5 mi 13:00 8:40 5/27/2017 Swim   Free Style 300.0 m 13:00 1:09:45 4/9/2009 Run YMCA 2 mile bootcamp test Tempo 1.9 mi 13:06 7:03 5/27/2008 Run YMCA 1 mile Race 1.9 mi 13:08 7:04 10/22/2008 Run YMCA 2 mile bootcamp test Race 1.9 mi 13:13 7:07 12/11/2008 Run YMCA 2 mile bootcamp test Race 1.9 mi 13:22 7:12 4/8/2008 Run YMCA 1 mile Race 1.9 mi 13:44 7:24 12/7/2013 Run Random Easy 1.5 mi 14:05 9:24 4/25/2014 Run Random Easy 1.5 mi 14:13 9:29 10/23/2008 Run YMCA 2 mile bootcamp test Tempo 1.9 mi 14:45 7:56 11/8/2014 Run Random Race 2.0 mi 14:55 7:28 8/8/2009 Run Random Route Easy 1.5 mi 15:00 10:00 4/30/2011 Run Random Route Interval 2.0 mi 15:00 7:30 3/16/2013 Run Random Route Easy 1.5 mi 15:00 10:00 6/9/2017 Swim   Free Style 450.0 m 15:00 53:39 8/30/2013 Run CASHS track Easy 1.6 mi 15:37 9:42 10/6/2008 Run Random Route Easy 1.5 mi 16:00 10:40