Workouts

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Date Activity Course Type Distance Duration ▲ Pace   5/13/2010 Weights           8/9/2010 Weights           8/20/2010 Weights           8/23/2010 Weights           9/14/2010 Weights           9/15/2010 Weights           9/26/2010 Weights           8/24/2009 Swim Pool Mixed       8/13/2012 Weights           8/6/2013 Weights           8/24/2012 Weights       0:30   8/26/2012 Weights       0:30   6/7/2013 Weights       0:30   8/18/2012 Swim Academy Pool Free Style 100.0 m 0:42 11:16 5/24/2015 Run Kingstowne Easy   0:55 45:30 8/20/2012 Weights       1:00   8/30/2012 Weights       1:00   8/30/2012 Weights       1:00   8/31/2012 Weights       1:00   8/31/2012 Weights       1:00   9/10/2012 Weights       1:00   9/11/2012 Run Academy Track Easy 0.1 mi 1:00 10:00 9/11/2012 Weights       1:00   9/12/2012 Weights       1:00   9/12/2012 Weights       1:00   9/13/2012 Weights       1:00   11/23/2012 Weights       1:00   9/16/2015 Run Academy Track Race 0.2 mi 1:00 5:16 4/6/2014 Run Kingstowne Easy 0.1 mi 1:09 19:14 5/17/2012 Run Academy Easy 0.1 mi 1:14 10:19 9/21/2012 Run Academy Easy   1:27 48:23 5/17/2012 Run Academy Easy 0.2 mi 1:30 7:30 1/10/2012 Run Academy Easy 0.1 mi 1:38 11:38 8/26/2012 Weights       1:45   2/15/2012 Run Academy Easy 0.2 mi 2:00 8:20 8/22/2012 Weights       2:00   8/23/2012 Weights       2:00   8/24/2012 Weights       2:00   8/27/2012 Weights       2:00   9/11/2012 Weights       2:00   11/22/2012 Weights       2:00   4/26/2015 Run Hayfield Track Interval 0.3 mi 2:06 8:26 9/6/2013 Run Track Tempo 0.3 mi 2:21 9:26 11/8/2011 Run Academy Easy 0.3 mi 2:28 9:29 10/13/2010 Weights       2:30   10/9/2012 Run Academy Easy 0.3 mi 2:30 8:20 6/10/2011 Run Academy Easy 0.3 mi 2:53 9:36 11/26/2012 Run Academy Easy 0.3 mi 2:59 9:39 2/27/2012 Run Academy Easy 0.4 mi 3:00 7:30 8/20/2012 Run Academy Track Easy 0.3 mi 3:00 10:00 5/6/2018 Run Treadmill Easy 0.3 mi 3:00 11:33 6/14/2012 Run Academy Easy 0.3 mi 3:00 9:07 4/10/2012 Run Academy Easy 0.3 mi 3:01 9:28 9/1/2014 Run Kingstowne Easy 0.3 mi 3:02 9:47 8/27/2013 Run OBX Easy 0.3 mi 3:16 13:04 11/26/2012 Run Academy Easy 0.3 mi 3:21 9:52 8/21/2011 Run   Easy 0.3 mi 3:23 11:17 2/20/2018 Bike Kingstowne Hill 0.6 mi 3:24 5:52 4/27/2014 Run Hayfield Track Easy 0.3 mi 3:24 11:21 5/2/2012 Run Academy Easy 0.4 mi 3:30 8:45 11/20/2012 Run Academy Easy 0.4 mi 3:30 8:45 9/3/2013 Run Track Easy 0.3 mi 3:43 12:50 4/16/2012 Run Academy Easy 0.4 mi 3:45 9:23 7/9/2012 Run Academy Easy 0.5 mi 3:45 7:30 1/10/2012 Run Academy Easy 0.4 mi 3:58 9:02 6/14/2011 Run Academy Easy 0.5 mi 4:00 8:54 7/20/2011 Run Academy Easy 0.5 mi 4:00 8:20 7/22/2011 Run Academy Easy 0.5 mi 4:00 8:00 12/28/2011 Run Academy Easy 0.5 mi 4:00 8:54 6/29/2012 Run Academy Easy 0.5 mi 4:00 8:54 8/20/2012 Run Academy Easy 0.5 mi 4:00 8:54 9/8/2012 Weights       4:00   3/19/2018 Run Treadmill Easy 0.2 mi 4:00 19:03 4/18/2014 Run Kingstowne Easy 0.4 mi 4:05 11:40 5/12/2014 Run Academy Track Tempo 0.5 mi 4:06 8:02 10/5/2011 Run Academy Easy 0.4 mi 4:06 9:19 6/11/2012 Run Academy Easy 0.5 mi 4:09 9:15 4/26/2015 Run Hayfield Track Interval 0.5 mi 4:13 8:26 2/1/2012 Run Academy Easy 0.6 mi 4:18 7:10 4/26/2015 Run Hayfield Track Interval 0.5 mi 4:18 8:37 12/12/2011 Run Academy Easy 0.5 mi 4:20 8:40 8/27/2014 Run Academy Track Tempo 0.5 mi 4:21 8:23 8/20/2014 Run Academy Track Tempo 0.5 mi 4:21 8:33 4/25/2014 Run Academy Track Easy 0.4 mi 4:28 10:54 5/18/2011 Run Academy Easy 0.5 mi 4:30 9:23 7/2/2012 Run Academy Easy 0.5 mi 4:30 9:00 9/25/2012 Run Academy Easy 0.4 mi 4:30 10:28 9/3/2013 Run Track Easy 0.5 mi 4:30 8:50 6/13/2014 Run Academy Track Tempo 0.5 mi 4:31 9:03 9/6/2013 Run Track Easy 0.5 mi 4:32 8:44 2/26/2018 Run Treadmill Easy 0.3 mi 4:33 14:41 4/26/2015 Run Hayfield Track Tempo 0.5 mi 4:35 9:10 2/5/2011 Bike   Default 0.5 mi 4:36 10:00 6/12/2015 Run DC Tempo 0.5 mi 4:37 9:04 3/29/2015 Run Hayfield Track Interval 0.5 mi 4:44 9:18 3/19/2012 Run Academy Easy 0.5 mi 4:45 9:09 5/2/2014 Run Academy Track Tempo 0.5 mi 4:45 9:31 10/26/2014 Run Hayfield Track Interval 0.5 mi 4:48 9:36 9/17/2012 Run Academy Easy 0.5 mi 4:51 9:42 4/19/2014 Run Hayfield Track Easy 0.5 mi 4:52 9:56