Workouts

Summary
wait
Date Activity ▲ Course Type Distance Duration Pace  
2/16/2010 Swim
allstar sports pool
 Free Style 500.0 m    
10/5/2008 Run
Random Route
 Easy 7.0 mi    
10/6/2008 Run
Random Route
 Easy 4.0 mi    
10/8/2008 Run
Random Route
 Tempo 4.0 mi 29:13 7:19
10/9/2008 Run
Random Route
 Tempo 4.0 mi 29:36 7:24
10/12/2008 Run
Random Route
 Easy 4.0 mi    
10/14/2008 Run
Random Route
 Tempo 4.0 mi 30:07 7:30
10/20/2008 Run
Random Route
 Easy 4.0 mi 32:01 8:01
10/21/2008 Run
Random Route
 Easy 5.0 mi 38:34 7:43
10/22/2008 Run
Random Route
 Tempo 4.0 mi 29:15 7:19
10/23/2008 Run
Random Route
 Fartlek 6.0 mi 45:42 7:37
10/25/2008 Run
Random Route
 Long 9.0 mi 1:07:59 7:34
10/27/2008 Run
Random Route
 Easy 5.0 mi 39:22 7:53
10/28/2008 Run
Random Route
 Easy 6.0 mi 47:33 7:56
10/29/2008 Run
Random Route
 Easy 4.0 mi 31:22 7:51
11/1/2008 Run
Random Route
 Interval 10.0 mi 1:17:22 7:45
4/21/2009 Run   Default 4.0 mi 30:09 7:33
4/23/2009 Run   Default 4.0 mi 30:35 7:39
4/27/2009 Run   Default 4.0 mi 30:47 7:42
4/28/2009 Run   Default 4.1 mi 32:50 8:00
4/29/2009 Run   Default 4.0 mi 31:50 7:56
4/30/2009 Run   Default 5.0 mi 37:43 7:33
5/2/2009 Run   Default 5.0 mi 42:31 8:29
5/5/2009 Run   Default 4.0 mi 31:05 7:47
5/7/2009 Run   Default 10.0 mi 1:19:24 7:56
5/11/2009 Run   Default 5.0 mi 40:20 8:02
5/12/2009 Run   Default 8.5 mi 1:07:56 8:00
5/15/2009 Run   Default 4.0 mi 32:28 8:07
5/16/2009 Run   Default 8.7 mi 1:09:43 7:59
5/18/2009 Run   Default 4.0 mi 31:24 7:50
5/19/2009 Run   Default 4.1 mi 47:12 11:40
5/20/2009 Run   Default 3.3 mi 26:03 8:00
5/21/2009 Run   Default 3.9 mi 30:04 7:48
5/23/2009 Run   Default 10.0 mi 1:17:32 7:46
5/25/2009 Run   Default 4.0 mi 31:17 7:46
5/26/2009 Run   Default 4.0 mi 31:42 7:56
5/28/2009 Run   Default 2.1 mi 17:30 8:16
5/30/2009 Run   Default 11.0 mi 1:25:56 7:49
6/1/2009 Run   Default 4.0 mi 32:34 8:05
6/2/2009 Run   Default 5.1 mi 39:24 7:47
6/3/2009 Run   Default 3.8 mi 29:02 7:40
6/6/2009 Run   Long 11.4 mi 1:24:50 7:26
6/9/2009 Run   Default 4.0 mi 30:24 7:36
6/11/2009 Run   Default 5.1 mi 39:49 7:53
6/13/2009 Run   Default 12.0 mi 1:37:08 8:06
6/15/2009 Run   Default 4.0 mi 29:15 7:19
6/16/2009 Run   Default 3.2 mi 24:24 7:35
6/18/2009 Run   Default 5.0 mi 37:47 7:33
6/19/2009 Run   Default 3.7 mi 26:09 7:10
6/20/2009 Run   Default 12.8 mi 1:37:23 7:37
6/22/2009 Run   Default 3.0 mi 23:21 7:47
6/25/2009 Run
rac waterfront
 Easy 4.0 mi 31:36 7:53
6/27/2009 Run
rac waterfront
 Long 11.5 mi 1:33:59 8:11
6/28/2009 Run
canby 4
 Easy 4.0 mi 30:38 7:40
6/29/2009 Run
canby 3
 Tempo 3.0 mi 20:55 6:59
6/29/2009 Run
rac waterfront 5
 Interval 5.1 mi 37:56 7:31
6/30/2009 Run
rac waterfront 6
 Tempo 6.0 mi 44:55 7:28
7/1/2009 Run
rac waterfront 4
 Tempo 4.0 mi 28:40 7:10
7/2/2009 Run   Default 4.0 mi 30:29 7:38
7/5/2009 Run   Long 7.0 mi 53:50 7:42
7/6/2009 Run
rac waterfront 4
 Default 4.0 mi 31:47 7:57
7/7/2009 Run   Default 3.0 mi 19:16 6:24
7/7/2009 Run   Interval 1.0 mi 8:33 8:34
8/2/2009 Run
canby 4
 Easy 4.0 mi 30:39 7:40
8/3/2009 Run
rac waterfront 4
 Easy 4.0 mi 33:24 8:21
8/4/2009 Run
rac waterfront 6
 Easy 6.0 mi 47:36 7:56
8/5/2009 Run   Interval 4.5 mi    
8/6/2009 Run
rac waterfront 6
 Tempo 6.0 mi 45:31 7:36
8/8/2009 Run
waterfront 12
 Long 12.0 mi 1:37:45 8:09
8/10/2009 Run
rac sellwood hawthorne rac 8
 Easy 8.0 mi 1:02:01 7:45
8/11/2009 Run
rac waterfront 4
 Tempo 4.0 mi 28:50 7:12
8/12/2009 Run
Random Route
 Easy 1.5 mi 10:33 7:00
8/12/2009 Run
random
 Hill 2.5 mi 20:21 8:09
8/12/2009 Run
Random Route
 Tempo 1.4 mi 10:09 7:25
8/13/2009 Run
Random Route
 Easy 8.0 mi 1:02:59 7:53
8/15/2009 Run
Random Route
 Long 15.0 mi 1:56:34 7:47
8/16/2009 Run
Random Route
 Long 4.0 mi 31:03 7:46
8/17/2009 Run
rac/ohsu/steel/hawthorne
 Long 8.0 mi 1:01:25 7:41
8/18/2009 Run
rac waterfront 4
 Interval 4.0 mi 29:07 7:16
8/19/2009 Run
waterfront tempo run
 Tempo 5.4 mi 40:00 7:24
8/20/2009 Run
random
 Long 8.0 mi 1:04:02 8:00
8/22/2009 Run
random
 Long 16.0 mi 2:04:17 7:47
8/23/2009 Run
canby 4
 Tempo 4.0 mi 29:20 7:17
8/24/2009 Run
rac 9
 Long 9.1 mi 1:11:06 7:50
8/25/2009 Run
rac waterfront
 Interval 6.0 mi 45:51 7:36
8/26/2009 Run
random
 Easy 2.0 mi 15:35 7:48
8/26/2009 Run
canby track
 Interval 3.0 mi 19:45 6:35
8/27/2009 Run
rac 9
 Long 9.0 mi 1:08:13 7:35
8/29/2009 Run
random
 Long 14.0 mi 1:49:33 7:49
8/30/2009 Run
Canby old guys coffee club
 Easy 5.0 mi 39:57 8:00
8/31/2009 Run
rac 9
 Easy 9.0 mi 1:07:12 7:28
9/1/2009 Run
rac waterfront 4
 Easy 4.0 mi 31:16 7:49
9/2/2009 Run
track
 Tempo 1.0 mi 5:55 5:45
9/2/2009 Run
warm up cool down
 Easy 2.0 mi    
9/2/2009 Run
track
 Tempo 1.0 mi 5:58 5:45
9/2/2009 Run
terwilliger hills
 Tempo 1.0 mi    
9/3/2009 Run
rac waterfront 4
 Tempo 4.0 mi 29:14 7:19
9/6/2009 Run
random
 Easy 3.0 mi    
9/6/2009 Run
random
 Race 13.1 mi 1:35:48 7:19
9/7/2009 Run
canby 8
 Interval 8.0 mi 1:01:09 7:39
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