Workouts

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Date ▼ Activity Course Type Distance Duration Pace   3/21/2016 Run   Easy 4.5 km 22:35 5:03 5/2/2015 Run   Race 5.0 km 18:58 3:48 5/25/2014 Run   Race 42.2 km 3:46:15 5:22 3/10/2014 Run   Easy 3.1 mi 23:28 4:41 11/27/2013 Run   Tempo 5.0 km 19:45 3:57 11/27/2013 Run   Easy 2.0 km 10:15 5:08 11/21/2013 Run   Tempo 5.0 km 21:45 4:21 5/26/2013 Run   Race 42.2 km 3:09:00 4:29 4/19/2013 Run   Marathon Pace 10.1 km 41:54 4:10 6/23/2012 Run   Easy 4.9 km 30:57 6:16 6/23/2012 Run   Race 5.0 km 18:53 3:47 6/23/2012 Run   Easy 3.1 km 16:26 5:18 5/11/2012 Run   Easy 1.9 km 9:36 5:02 5/11/2012 Run   Race 5.1 km 18:48 3:41 10/14/2011 Run   Tempo 5.1 km 19:36 3:51 10/11/2011 Run   Race 5.0 km 18:40 3:45 9/3/2011 Run Race Against the Reds 2011 Race 5.0 km 17:59 3:36 10/15/2010 Run   Race 6.3 km 22:15 3:32 10/6/2010 Run   Tempo 7.3 km 33:33 4:36 6/9/2010 Run   Easy 9.2 km 43:30 4:44 6/8/2010 Run Gagetown Track Easy 1.0 km 5:19 5:10 6/8/2010 Run Gagetown Track Interval 2800.0 m 8:54 3:11 6/8/2010 Run Gagetown Track Easy 2.1 km 9:57 4:49 5/29/2010 Run   Race 10.0 km 38:01 3:49 5/29/2010 Run   Easy 0.4 km 2:03 5:33 5/29/2010 Run   Easy 1.0 km 46:21 48:48 5/14/2010 Run   Race 6.3 km 23:09 3:41 4/11/2010 Run Random Route Race 5.0 km 17:55 3:35 2/16/2010 Run Gagetown Track Interval 7234.0 m 31:28 4:21 11/20/2009 Run Gagetown Track Tempo 5016.0 m 17:59 3:36 11/20/2009 Run Gagetown Track Easy 3.1 km 14:35 4:39 11/17/2009 Run Gagetown Track Interval 1600.0 m 4:20 2:43 10/31/2009 Run   Race 5.0 km 17:18 3:28 10/16/2009 Run   Race 6.3 km 22:20 3:33 10/16/2009 Run   Easy 0.8 km 7:55 10:02 9/20/2009 Run Army Run Race 21.1 km 1:19:08 3:46 9/12/2009 Run   Race 10.0 km 38:23 3:51 9/6/2009 Run Race Against the Reds 2009 Race 5.0 km 18:17 3:40 5/30/2009 Run Gagetown trails Easy 2.8 km 13:12 4:43 5/30/2009 Run Gagetown trails Race 6.3 km 22:57 3:39 9/21/2008 Run Army Run Ottawa Race 21.1 km 1:21:31 3:52 9/13/2008 Run Random Route Race 10.0 km 38:44 3:53 9/4/2008 Run Oromocto Trail Tempo 7.0 km 27:28 3:56 9/4/2008 Run Oromocto Trail Easy 2.0 km 9:55 4:58 6/6/2008 Run Random Route Race 6.3 km 22:29 3:35 5/28/2008 Run Gagetown Track Interval 9.6 km 42:15 4:25 5/27/2008 Run Random Route Easy 10.0 km 53:28 5:21 5/24/2008 Run Random Route Easy 3.5 km 20:21 5:51 5/24/2008 Run Random Route Race 5.0 km 17:17 3:28 5/24/2008 Run Random Route Easy 5.7 km 31:35 5:34 5/12/2008 Run Random Route Tempo 6.4 km 23:11 3:38 5/3/2008 Run Lancaster 5K Race 5.0 km 17:14 3:27 4/23/2008 Run Gagetown Track Interval 6.1 km 31:03 5:06 4/16/2008 Run Gagetown Track Interval 800.0 m 2:11 2:44 4/16/2008 Run Random Route Easy 8.0 km 34:40 4:20 3/27/2008 Run Gagetown Track Fartlek 2.8 km 12:30 4:33 3/27/2008 Run Gagetown Track Easy 3.0 km 15:00 5:00 3/26/2008 Run Gagetown Track Interval 5.2 km 22:28 4:22 3/20/2008 Run Gagetown Track Easy 12.5 km 57:14 4:34 3/18/2008 Run Gagetown Track Interval 7.0 km 28:49 4:07 3/18/2008 Run Gagetown Track Easy 10.2 km 47:35 4:39 3/15/2008 Run Gagetown Track Easy 2.0 km 10:00 5:00 3/13/2008 Run Random Route Easy 9.2 km 43:35 4:45 3/7/2008 Run Gagetown Track Interval 4600.0 m 21:50 4:45 3/6/2008 Run Gagetown Track Easy 8.8 km 40:24 4:37 2/26/2008 Run Gagetown Track Easy 13.2 km 1:00:51 4:38 2/22/2008 Run Gagetown Track Easy 10.5 km 47:54 4:36 2/21/2008 Run Gagetown Track Easy 12.1 km 58:17 4:49 10/16/2007 Run Random Route Easy 7.1 km 36:57 5:14 10/16/2007 Run Random Route Interval 3.6 km 11:43 3:16 8/3/2007 Run Random Route Tempo 5.0 km 22:15 4:27 5/27/2007 Run Random Route Race 5.0 km 18:03 3:37 2/27/2007 Run Gagetown Track Tempo 3.0 km 11:42 3:54 2/27/2007 Run Gagetown Track Easy 3.1 km 15:19 5:02 2/27/2007 Run Gagetown Track Easy 3.3 km 15:40 4:42 2/20/2007 Run Gagetown Track Easy 5.4 km 24:22 4:30