Workouts

Summary
wait
Date Activity Course Type Distance ▲ Duration Pace  
4/6/2010 Run   Fartlek   40:00  
4/6/2010 Weights       15:00  
4/8/2010 Weights       15:00  
4/9/2010 Weights       15:00  
4/9/2010 Run   Fartlek   1:05:00  
4/13/2010 Weights       30:00  
4/13/2010 Run   Fartlek   1:00:00  
4/15/2010 Weights       10:00  
4/16/2010 Weights       13:00  
4/17/2010 Weights       10:00  
4/17/2010 Run   Fartlek   1:00:00  
4/19/2010 Weights       10:00  
4/20/2010 Weights       30:00  
4/23/2010 Run
warm up 0.83 km
 Fartlek   1:05:00  
4/23/2010 Weights       10:00  
4/28/2010 Weights       18:00  
4/28/2010 Run   Fartlek   1:00:00  
4/29/2010 Run   Fartlek   1:00:00  
5/11/2010 Weights       0:05  
5/13/2010 Weights       0:05  
6/6/2010 Weights       30:00  
6/10/2010 Weights       25:00  
7/1/2010 Weights       15:00  
7/19/2010 Weights       15:00  
8/17/2010 Weights       25:00  
8/24/2010 Run   Tempo   1:10:00  
2/5/2011 Weights       15:00  
2/22/2011 Weights       1:20:00  
2/26/2011 Weights       15:00  
3/1/2011 Weights       40:00  
3/8/2011 Weights       50:00  
3/10/2011 Weights       15:00  
3/22/2011 Weights       1:10:00  
3/23/2011 Weights       15:00  
3/29/2011 Squash   Default   1:20:00  
4/9/2011 Weights       29:30  
4/11/2011 Weights       20:00  
4/22/2010 Run
warm up 0.83 km
 Easy 0.8 km 8:00 9:39
4/24/2010 Run
warm up 0.83 km
 Easy 0.8 km 7:00 8:27
4/30/2010 Run
warm up 0.83 km
 Easy 0.8 km 7:00 8:27
7/20/2010 Run
warm up 0.83 km
 Long 0.8 km 7:00 8:27
6/8/2011 Run   Fartlek 1.0 km 20:00 20:00
6/28/2011 Run   Easy 1.3 km 10:00 7:42
2/27/2011 Run   Hill 1.3 km 15:00 11:22
4/30/2010 Run
1.57 km extra
 Easy 1.6 km 13:00 8:17
5/6/2011 Run
1.57 km extra
 Easy 1.6 km 15:00 9:34
7/21/2010 Run   Fartlek 2.5 km 20:00 8:00
6/10/2010 Run   Interval 3.0 km 25:00 8:20
5/4/2011 Run   Fartlek 3.0 km 34:00 11:20
6/15/2011 Run   Fartlek 3.0 km 28:35 9:32
7/13/2011 Run   Fartlek 3.0 km 30:00 10:00
7/20/2011 Run   Long 3.0 km 30:00 10:00
5/31/2010 Run   Hill 3.5 km 25:00 7:09
2/20/2011 Run   Interval 3.5 km 27:00 7:43
3/7/2011 Run   Interval 3.6 km 30:00 8:20
2/27/2011 Run
3.7 breakwall
 Easy 3.7 km 20:00 5:23
5/28/2010 Run   Easy 4.0 km 28:00 7:00
7/6/2010 Run   Interval 4.0 km 35:10 8:48
7/8/2010 Run   Interval 4.0 km 40:00 10:00
8/21/2010 Run   Fartlek 4.0 km 50:00 12:30
9/2/2010 Run   Interval 4.0 km 30:00 7:30
2/5/2011 Run
4 km Gulmarrad
 Easy 4.0 km 34:00 8:30
2/8/2011 Run
4 km Gulmarrad
 Easy 4.0 km 33:30 8:23
3/6/2011 Run
3.7 breakwall
 Easy 4.0 km 32:00 8:00
6/1/2011 Run   Fartlek 4.0 km 40:00 10:00
6/22/2011 Run   Interval 4.0 km 45:00 11:15
8/10/2011 Run   Fartlek 4.0 km 38:00 9:30
8/29/2011 Run
4 km Gulmarrad
 Easy 4.0 km 32:04 8:01
6/10/2010 Run
4,4 högberget
 Easy 4.4 km 30:00 6:50
5/29/2010 Run   Easy 4.5 km 30:00 6:40
6/1/2010 Run   Easy 4.5 km 1:00:00 13:20
6/5/2010 Run   Fartlek 4.5 km 40:00 8:54
5/13/2011 Run   Fartlek 4.5 km 34:00 7:34
4/20/2010 Run
4.6 lookout maclean
 Hill 4.6 km 35:00 7:37
4/27/2010 Run
4.6 lookout maclean
 Hill 4.6 km 35:00 7:37
2/6/2011 Run
deli 4.65 km
 Easy 4.7 km    
2/13/2011 Run
deli 4.65 km
 Long 4.7 km 43:00 9:14
3/27/2011 Run
deli 4.65 km
 Easy 4.7 km 38:38 8:18
4/10/2011 Run
deli 4.65 km
 Tempo 4.7 km 30:59 6:39
4/14/2010 Run
11.1 km
 Easy 5.0 km 2:00:00 24:00
4/18/2010 Run   Easy 5.0 km 50:00 10:00
7/1/2010 Run   Fartlek 5.0 km 35:00 7:00
7/19/2010 Run   Interval 5.0 km 50:00 10:00
7/29/2010 Run   Fartlek 5.0 km 30:00 6:00
3/23/2011 Run   Interval 5.0 km 34:00 6:48
5/18/2011 Run   Fartlek 5.0 km    
6/29/2011 Run   Interval 5.0 km 28:00 5:36
8/2/2011 Run   Fartlek 5.0 km 47:16 9:28
8/16/2011 Run   Interval 5.0 km 47:33 9:31
5/2/2010 Run
5 km yamba
 Easy 5.1 km 45:00 8:55
5/9/2010 Run
5 km yamba
 Easy 5.1 km 50:00 9:55
4/11/2010 Run   Easy 5.2 km 45:00 8:40
4/3/2011 Run
5.28 km Deli
 Tempo 5.3 km 31:30 5:58
5/19/2010 Run
5.49 km gulmarrad
 Tempo 5.5 km 29:50 5:27
9/11/2010 Run
5.49 km gulmarrad
 Long 5.5 km 55:00 10:02
5/1/2011 Run
5.6 km Deli
 Tempo 5.6 km 32:02 5:45
5/8/2011 Run   Tempo 5.8 km 32:44 5:39
5/14/2011 Run   Fartlek 5.8 km 32:30 5:37
6/28/2011 Run
5.8 km school
 Tempo 5.8 km 35:21 6:05
5/14/2010 Run
5.83 gulmarrad
 Easy 5.8 km 50:00 8:35
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