Workouts

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Date Activity Course Type Distance Duration ▲ Pace   10/7/2008 Run Random Route Recovery 5.8 km 32:42 5:39 12/1/2007 Run Random Route Interval 6.1 km 32:56 5:23 1/12/2008 Run Random Route Easy 6.1 km 32:59 5:26 7/23/2009 Run Random Route Easy 6.1 km 32:59 5:27 10/6/2007 Run Random Route Easy 6.1 km 33:00 5:27 11/4/2008 Run Random Route Easy 6.1 km 33:03 5:28 6/13/2008 Run Random Route Recovery 6.0 km 33:04 5:29 7/19/2009 Run Random Route Race 7.0 km 33:14 4:45 6/27/2008 Run Random Route BRICK 6.1 km 33:15 5:28 12/2/2006 Run Random Route Long 6.5 km 33:17 5:10 10/26/2007 Run Random Route Interval 6.7 km 33:32 4:59 7/17/2007 Run Random Route Interval 7.1 km 33:35 4:43 10/17/2009 Run Random Route Recovery 6.1 km 33:35 5:33 5/30/2009 Run Random Route Easy 6.1 km 33:42 5:31 10/14/2008 Run Random Route Interval 6.5 km 33:44 5:11 11/25/2006 Run Random Route Long 6.7 km 33:46 5:02 11/12/2006 Run Random Route Long 6.5 km 33:50 5:12 4/4/2009 Run Random Route Tempo 7.0 km 33:57 4:52 1/27/2010 Swim Random Route Free Style 1.7 km 34:00 20:00 9/1/2007 Run Random Route Race 7.0 km 34:01 4:52 6/17/2008 Run Random Route Recovery 6.1 km 34:07 5:38 5/3/2007 Run Random Route Easy 6.7 km 34:11 5:06 10/8/2008 Run Random Route Recovery 6.1 km 34:18 5:36 6/29/2008 Run Random Route Recovery 6.1 km 34:21 5:37 6/10/2009 Run Random Route Recovery 6.1 km 34:32 5:39 6/15/2008 Run Random Route Race 6.8 km 34:35 5:07 6/19/2008 Run Random Route Easy 6.1 km 34:40 5:44 1/29/2007 Run Random Route Treadmill hills 4.0 mi 35:00 5:29 3/2/2007 Run Random Route Treadmill recove 4.0 mi 35:00 5:30 3/19/2007 Run Random Route Treadmill hills 4.1 mi 35:00 5:23 4/16/2007 Run Random Route Treadmill Interv 4.5 mi 35:00 4:50 10/10/2007 Run Random Route Treadmill Easy 6.4 km 35:00 5:29 4/7/2008 Run Random Route Treadmill recove 6.0 km 35:00 5:50 12/13/2008 Run Random Route Treadmill Easy 6.3 km 35:00 5:34 1/4/2009 Run Random Route BRICK 6.3 km 35:00 5:35 1/7/2009 Run Random Route Treadmill Easy 6.1 km 35:00 5:45 1/17/2009 Run Random Route BRICK 6.2 km 35:00 5:39 1/28/2009 Run Random Route Treadmill Easy 6.2 km 35:00 5:42 2/15/2009 Run Random Route Treadmill Easy 6.3 km 35:00 5:35 2/19/2009 Run Random Route Treadmill Easy 6.2 km 35:00 5:38 2/26/2009 Run Random Route Treadmill Interv 6.4 km 35:00 5:31 10/6/2009 Swim Random Route Mixed 1.5 km 35:00 23:20 9/22/2010 Swim Random Route Free Style 1.8 km 35:00 19:27 5/8/2009 Run Random Route Easy 6.1 km 35:09 5:47 12/10/2006 Run Random Route Tempo 7.0 km 35:25 5:04 5/6/2008 Run Random Route Interval 7.4 km 35:31 4:48 4/27/2007 Run Random Route Interval 7.5 km 35:44 4:46 10/5/2009 Run Random Route Long 7.0 km 35:50 5:08 3/20/2009 Run Random Route Easy 6.8 km 36:25 5:22 1/24/2010 Run Random Route Race 8.0 km 36:44 4:36 11/7/2008 Run Random Route Easy 7.1 km 37:00 5:15 6/30/2009 Run Random Route Interval 6.8 km 37:01 5:29 7/27/2007 Run Random Route Interval 7.3 km 37:06 5:05 6/20/2007 Run Random Route Interval 7.8 km 37:14 4:49 4/28/2009 Run Random Route Easy 6.9 km 37:24 5:25 8/18/2009 Run Random Route Treadmill Interv 8.0 km 37:24 4:41 6/4/2007 Run Random Route Interval 7.7 km 37:40 4:56 6/11/2007 Run Random Route Tempo 8.1 km 37:50 4:40 4/29/2007 Run Random Route Easy 6.5 km 38:00 5:51 12/27/2007 Run Random Route Easy 6.0 km 38:00 6:20 4/23/2007 Run Random Route Hill 8.1 km 38:30 4:47 9/26/2008 Run Random Route Tempo 8.1 km 38:52 4:48 10/15/2007 Run Random Route Easy 7.5 km 38:59 5:12 9/25/2009 Run Random Route Tempo 8.1 km 39:05 4:50 5/26/2007 Run Random Route Interval 8.3 km 39:14 4:45 7/14/2009 Run Random Route Interval 7.6 km 39:35 5:13 5/9/2007 Run Random Route Tempo 8.2 km 39:46 4:52 2/3/2007 Run Random Route Long 8.1 km 39:59 4:56 2/5/2007 Run Random Route Treadmill hills 4.9 mi 40:00 5:06 2/19/2007 Run Random Route Treadmill Interv 5.0 mi 40:00 4:58 2/25/2007 Run Random Route Treadmill recove 4.3 mi 40:00 5:47 3/15/2007 Run Random Route Treadmill recove 4.3 mi 40:00 5:47 3/24/2007 Run Random Route Treadmill Interv 4.9 mi 40:00 5:07 3/29/2007 Run Random Route Treadmill recove 4.4 mi 40:00 5:40 4/6/2007 Run Random Route Treadmill hills 4.6 mi 40:00 5:25 4/15/2007 Run Random Route Treadmill hills 4.6 mi 40:00 5:26 5/8/2007 Run Random Route Easy 9.0 km 40:00 4:27 8/12/2007 Run Random Route Training 8.0 km 40:00 5:00 12/18/2007 Run Random Route Easy 5.0 km 40:00 8:00 9/30/2008 Run Random Route Interval 7.6 km 40:00 5:15 11/12/2008 Run Random Route Treadmill Easy 7.0 km 40:00 5:43 11/24/2008 Run Random Route Treadmill Easy 7.1 km 40:00 5:40 12/3/2008 Run Random Route Treadmill Easy 6.8 km 40:00 5:55 1/8/2009 Run Random Route Treadmill Easy 7.1 km 40:00 5:40 1/14/2009 Run Random Route Easy 7.1 km 40:00 5:39 1/21/2009 Run Random Route Easy 7.2 km 40:00 5:33 1/22/2009 Run Random Route Easy 7.2 km 40:00 5:33 1/29/2009 Run Random Route Treadmill Easy 7.2 km 40:00 5:35 2/5/2009 Run Random Route Treadmill Easy 7.2 km 40:00 5:36 2/22/2009 Bike Random Route Stationary long 22.3 km 40:00 1:48 2/24/2009 Run Random Route Treadmill Interv 7.8 km 40:00 5:07 10/21/2009 Swim Random Route Mixed 2.2 km 40:00 18:11 11/11/2009 Swim Random Route Training 1.8 km 40:00 22:14 12/1/2009 Bike Random Route Statio intervals 19.1 km 40:00 2:06 12/10/2009 Bike Random Route BRICK 19.9 km 40:00 2:01 12/14/2009 Swim Random Route Mixed 1.8 km 40:00 22:14 1/4/2010 Swim Random Route Mixed 2.0 km 40:00 20:00 1/6/2010 Swim Random Route Free Style 2.0 km 40:00 20:00 1/15/2010 Swim Random Route Free Style 2.0 km 40:00 20:00 2/19/2010 Swim Random Route Free Style 1.8 km 40:00 22:52