Workouts

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Date Activity Course Type ▲ Distance Duration Pace   5/3/2007 Run Random Route Easy 6.7 km 34:11 5:06 5/8/2007 Run Random Route Easy 9.0 km 40:00 4:27 6/10/2007 Run Random Route Easy 5.9 km 31:39 5:23 7/6/2007 Run Random Route Easy 5.2 km 28:32 5:31 8/18/2007 Run Random Route Easy 5.0 km 27:00 5:24 12/15/2007 Run Random Route Easy 14.1 km 1:20:00 5:41 12/25/2007 Run Random Route Easy 8.4 km 43:08 5:09 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 3/3/2009 Run Random Route Easy 5.3 km 30:00 5:40 7/31/2007 Run Random Route Interval 10.6 km 55:31 5:16 8/10/2007 Run Random Route Interval 14.3 km 1:14:35 5:13 8/14/2007 Run Random Route Interval 10.6 km 54:31 5:08 4/8/2008 Run Random Route Interval 10.7 km 52:42 4:57 7/22/2008 Run Random Route Interval 10.3 km 52:53 5:09 8/19/2008 Run Random Route Interval 12.3 km 1:05:07 5:17 4/14/2009 Run Random Route Interval 9.5 km 50:00 5:16 2/14/2007 Run Random Route Long 12.2 mi 1:45:00 5:20 6/27/2007 Run Random Route Long 12.3 km 1:03:13 5:09 7/11/2007 Run Random Route Long 12.0 km 1:01:58 5:11 7/29/2007 Run Random Route Long 18.8 km 1:37:40 5:13 8/5/2007 Run Random Route Long 20.2 km 1:50:41 5:30 6/3/2007 Run Random Route Tempo 4.4 km 20:00 4:33 8/14/2008 Run Random Route Tempo 10.4 km 50:10 4:49 2/12/2009 Run Random Route Tempo 8.9 km 45:00 5:05 8/16/2008 Run Random Route Race 32.0 km 3:25:09 6:25 1/31/2007 Run Random Route Treadmill long 10.5 mi 1:30:00 5:21 2/7/2007 Run Random Route Treadmill long 11.1 mi 1:35:00 5:21 2/21/2007 Run Random Route Treadmill long 15.2 km 1:20:00 5:17 3/7/2007 Run Random Route Treadmill long 8.9 mi 1:15:00 5:15 3/14/2007 Run Random Route Treadmill long 10.1 mi 1:26:00 5:18 3/21/2007 Run Random Route Treadmill long 10.7 mi 1:35:00 5:32 3/28/2007 Run Random Route Treadmill long 11.7 mi 1:42:00 5:26 4/4/2007 Run Random Route Treadmill long 8.0 mi 1:05:00 5:04 4/11/2007 Run Random Route Treadmill long 12.6 mi 1:55:00 5:42 4/18/2007 Run Random Route Treadmill long 9.7 mi 1:25:00 5:27 1/22/2007 Run Random Route Treadmill Interv 3.7 mi 30:00 5:04 2/26/2007 Run Random Route Treadmill Interv 5.1 mi 41:00 5:00 3/24/2007 Run Random Route Treadmill Interv 4.9 mi 40:00 5:07 1/15/2008 Run Random Route Treadmill Interv 11.2 km 1:00:00 5:23 1/22/2008 Run Random Route Treadmill Interv 8.4 km 45:00 5:23 10/28/2008 Run Random Route Treadmill Interv 5.5 km 30:00 5:28 1/27/2009 Run Random Route Treadmill Interv 12.7 km 1:06:00 5:12 2/10/2009 Run Random Route Treadmill Interv 10.7 km 55:00 5:10 2/17/2009 Run Random Route Treadmill Interv 9.3 km 50:00 5:24 2/24/2009 Run Random Route Treadmill Interv 7.8 km 40:00 5:07 2/26/2009 Run Random Route Treadmill Interv 6.4 km 35:00 5:31 3/31/2009 Run Random Route Treadmill Interv 5.6 km 30:00 5:24 8/4/2009 Run Random Route Treadmill Interv 8.0 km 43:36 5:27 8/18/2009 Run Random Route Treadmill Interv 8.0 km 37:24 4:41 2/5/2007 Run Random Route Treadmill hills 4.9 mi 40:00 5:06 2/12/2007 Run Random Route Treadmill hills 5.3 mi 45:00 5:16 2/28/2007 Run Random Route Treadmill hills 6.4 mi 55:00 5:19 3/5/2007 Run Random Route Treadmill hills 5.5 mi 50:00 5:41 3/19/2007 Run Random Route Treadmill hills 4.1 mi 35:00 5:23 3/26/2007 Run Random Route Treadmill hills 5.1 mi 45:00 5:32 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 1/28/2007 Run Random Route Treadmill recove 2.1 mi 20:00 5:56 2/11/2007 Run Random Route Treadmill recove 2.7 mi 25:00 5:47 2/22/2007 Run Random Route Treadmill recove 2.1 mi 20:00 5:49 2/25/2007 Run Random Route Treadmill recove 4.3 mi 40:00 5:47 2/27/2007 Run Random Route Treadmill recove 4.3 km 25:00 5:51 3/1/2007 Run Random Route Treadmill recove 2.1 mi 20:00 5:54 3/2/2007 Run Random Route Treadmill recove 4.0 mi 35:00 5:30 3/12/2007 Run Random Route Treadmill recove 5.0 mi 46:00 5:41 4/26/2007 Run Random Route Treadmill recove 3.3 mi 30:00 5:37 4/7/2008 Run Random Route Treadmill recove 6.0 km 35:00 5:50 12/27/2008 Run Random Route Treadmill recove 5.1 km 30:00 5:55 1/21/2007 Run Random Route Recovery 2.1 mi 20:00 5:49 5/15/2008 Run Random Route Recovery 6.9 km 47:20 6:52 9/17/2009 Run Random Route Recovery 3.5 km 20:00 5:47 1/24/2007 Run Random Route Stationary long 8.0 mi 1:10:00 5:27 11/18/2007 Run Random Route Treadmill Easy 5.2 km 30:00 5:45 1/3/2008 Run Random Route Treadmill Easy 11.2 km 1:00:00 5:23 10/19/2008 Run Random Route Treadmill Easy 5.2 km 30:00 5:45 10/26/2008 Run Random Route Treadmill Easy 9.0 km 52:00 5:47 11/3/2008 Run Random Route Treadmill Easy 5.0 km 30:00 6:00 11/12/2008 Run Random Route Treadmill Easy 7.0 km 40:00 5:43 11/14/2008 Run Random Route Treadmill Easy 11.3 km 1:06:00 5:51 11/15/2008 Run Random Route Treadmill Easy 5.0 km 30:00 6:00 11/17/2008 Run Random Route Treadmill Easy 3.5 km 20:00 5:44 11/19/2008 Run Random Route Treadmill Easy 10.3 km 1:00:00 5:51 11/21/2008 Run Random Route Treadmill Easy 3.6 km 20:00 5:32 11/25/2008 Run Random Route Treadmill Easy 9.0 km 50:00 5:33 1/7/2009 Run Random Route Treadmill Easy 6.1 km 35:00 5:45 1/28/2009 Run Random Route Treadmill Easy 6.2 km 35:00 5:42 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 2/19/2009 Run Random Route Treadmill Easy 6.2 km 35:00 5:38 12/4/2009 Run Random Route Treadmill Easy 10.0 km 55:00 5:30 12/19/2009 Run Random Route Treadmill Easy 11.0 km 1:01:00 5:33 1/26/2010 Run Random Route Treadmill Easy 10.4 km 1:00:00 5:46 1/24/2008 Run Random Route Treadmill Tempo 11.5 km 1:00:00 5:12 1/31/2008 Run Random Route Treadmill Tempo 12.6 km 1:05:00 5:09 7/17/2008 Run Random Route Treadmill Tempo 10.1 km 50:00 4:58 12/19/2008 Run Random Route Treadmill Tempo 10.7 km 55:00 5:09 1/1/2009 Run Random Route Treadmill Tempo 8.6 km 45:00 5:16 2/20/2009 Run Random Route Treadmill Tempo 13.0 km 1:05:00 5:00