Workouts

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Date ▲ Activity Course Type Distance Duration Pace   3/29/2009 Run Haw Creek Run Easy 4.0 mi 45:00 11:22 3/30/2009 Run Arco/Haw Creek Easy 4.3 mi 46:00 10:47 3/31/2009 Run Fairway Rd. Plus Springs Hill 3.5 mi 49:00 14:00 4/1/2009 Run Dillingham, Pershing, (Haw Creek side roads) Hill 5.1 mi 59:30 11:45 4/2/2009 Run Walk from Woodridge (Halfway home) Easy 3.7 mi 1:00:00 16:13 4/3/2009 Run Home to bank Easy 3.3 mi 37:30 11:22 4/3/2009 Run Bank to home Easy 4.3 mi 47:40 11:13 4/5/2009 Run Arco/Old Haw/New Haw Easy 5.7 mi 1:03:08 11:09 4/6/2009 Run Short Home Course Easy 2.5 mi 30:00 12:15 4/7/2009 Run Old Haw Creek Full Course Easy 5.8 mi 58:00 9:58 4/8/2009 Run Fairway Plus Sprints Interval 3.6 mi     4/9/2009 Run Woodridge to almost home Easy 5.9 mi 1:02:30 10:35 4/10/2009 Run Old Haw Creek (Full Course) 70 Start Long 7.0 mi 1:15:30 10:46 4/11/2009 Run To Ingles Easy 3.5 mi 50:00 14:18 4/13/2009 Run Walk to ACT and Choctaw Easy 8.9 mi 2:30:00 16:55 4/14/2009 Run Azalea Easy 6.1 mi 1:04:58 10:37 4/15/2009 Run Walk from WLOS Easy 3.5 mi 1:00:00 17:06 4/15/2009 Run Gladstone Loop Hill 2.7 mi 30:00 11:05 4/16/2009 Run Beverly Clover Hill 4.7 mi 55:21 11:50 4/17/2009 Run Arco to Azalea Hill 8.2 mi 1:27:18 10:39 4/18/2009 Run Home from Class Hill 5.9 mi 57:57 9:54 4/19/2009 Run Little Home Loop Easy 1.3 mi 20:00 14:56 4/19/2009 Run Tunnel-Beverly Loop Easy 2.0 mi 24:53 12:16 4/20/2009 Run Outside in twirl Easy 4.8 mi 53:04 11:04 4/21/2009 Run Fairway Plus Sprints Easy 3.6 mi 50:02 14:01 4/22/2009 Run Fairway Warm-Up Easy 1.5 mi 15:00 10:17 4/22/2009 Run Ingles to home Easy 2.3 mi 28:14 12:08 4/22/2009 Run Beverly/Bull Mtn. Interval 2.6 mi 27:00 10:19 4/22/2009 Weights       35:00   4/23/2009 Run Gladstone hill walk Easy 0.9 mi     4/23/2009 Weights           4/23/2009 Run Home from LEAF via Fairview Rd. Long 9.7 mi 1:47:12 11:06 4/24/2009 Run Short Loop Easy 2.5 mi 34:12 13:58 4/25/2009 Run From Audition to Town Easy 1.7 mi 15:41 9:24 4/25/2009 Run From Jordan's Dance to Auditions Easy 4.0 mi 41:22 10:23 4/26/2009 Run Blue Ridge Pkwy Easy 5.6 mi 57:23 10:11 4/28/2009 Weights       30:00   4/29/2009 Run Beverly loop Easy 2.7 mi 34:04 12:52 4/30/2009 Run Woodridge to Tunnel Easy 3.4 mi 42:07 12:30 4/30/2009 Run Tunnel to home Easy 2.6 mi 38:00 14:27 5/3/2009 Swim   Free Style 1750.0 m 50:00 45:59 5/4/2009 Swim   Mixed   30:00   5/5/2009 Eliptical   Default   34:00   5/6/2009 Weights       25:00   5/6/2009 Swim   Mixed   30:00   5/7/2009 Walk Home from bus Default 3.9 mi 1:05:00 16:43 5/11/2009 Run Barefoot Home Course Easy 1.3 mi 17:47 13:17 5/11/2009 Weights       25:00   5/11/2009 Run Home from Choctaw Easy 5.5 mi 58:37 10:43 5/12/2009 Run Bull Mtn. 5/12 Easy 3.7 mi 44:04 11:51 5/12/2009 Weights       20:00   5/12/2009 Run Barefoot Home Course Easy 1.3 mi 17:30 13:04 5/13/2009 Weights       25:00   5/13/2009 Run Barefoot Home Course Easy 1.3 mi 17:03 12:44 5/14/2009 Run Hungtington-Home Easy 1.0 mi 13:56 14:31 5/14/2009 Run Bull Mtn. 5.14 Easy 4.1 mi 46:12 11:12 5/15/2009 Run barefoot from clubhouse Easy 1.4 mi 15:00 10:48 5/15/2009 Run Loop to bare 5.15 Easy 2.3 mi 26:30 11:20 5/16/2009 Run blue ridge 5.16 Long 6.2 mi 1:10:00 11:22 5/17/2009 Run Barefoot Home Course Easy 1.3 mi 14:37 10:55 5/18/2009 Run Barefoot Home Course Easy 1.3 mi 20:00 14:56 5/19/2009 Run Injury Course Easy 2.7 mi 27:30 10:07 5/21/2009 Swim   Mixed   30:00   5/23/2009 Swim   Free Style 1625.0 m 55:00 54:29 5/24/2009 Swim   Free Style 1600.0 yd 47:35 52:21 5/25/2009 Swim   Free Style 1975.0 yd 1:10:00 1:02:23 5/26/2009 Swim   Free Style 1000.0 yd 30:00 52:49 5/27/2009 Swim   Mixed 2300.0 yd 1:10:00 53:34 5/28/2009 Swim   Mixed 1500.0 yd 45:00 52:49 5/29/2009 Swim   Free Style 1400.0 yd 30:00 37:43 5/30/2009 Eliptical   Default 4.3 mi 41:56 9:47 5/31/2009 Swim   Mixed 1650.0 yd 40:00 42:41 6/1/2009 Eliptical   Default 4.3 mi 33:00 7:38 6/2/2009 Eliptical   Default 4.4 mi 31:00 7:03 6/3/2009 Run Bear Mtn. Easy 4.0 mi 48:39 12:05 6/4/2009 Swim   Mixed 2000.0 yd 48:00 42:15 6/6/2009 Run YMCA Loop Easy 4.0 mi 43:00 10:52 6/6/2009 Swim   Mixed 1250.0 yd 30:00 42:15 6/7/2009 Eliptical   Default 2.6 mi 32:00 12:33 6/8/2009 Run Choctaw Long 5.1 mi 1:00:06 11:50 6/10/2009 Run Bear Mtn. 6/10 Easy 4.4 mi 51:21 11:36 6/11/2009 Eliptical   Default 4.2 mi 35:00 8:27 6/12/2009 Run Tempo 6/12 Tempo 4.9 mi 48:00 9:53 6/13/2009 Swim   Free Style 1800.0 yd 40:00 39:07 6/13/2009 Eliptical   Default 1.5 mi 21:00 14:00 6/13/2009 Weights       20:00   6/15/2009 Run YMCA Long Run 6/15 Long 5.3 mi 1:05:48 12:25 6/15/2009 Walk Hike in woods with dog Default 1.1 mi 45:00 39:29 6/17/2009 Run YMCA 6/17 Easy 2.6 mi 28:18 10:56 6/17/2009 Swim   Free Style 1050.0 yd 22:00 36:53 6/20/2009 Run Haw Creek 6/20 Easy 4.3 mi 46:30 10:52 6/21/2009 Run Home Loop 6/21 Easy 2.8 mi 35:00 12:44 6/22/2009 Swim   Mixed 1950.0 yd 45:00 40:37 6/23/2009 Run Home 6/23 Easy 3.6 mi 40:08 11:19 6/25/2009 Run Beverly Hills 6/25 Easy 3.5 mi 40:10 11:29 6/26/2009 Swim   Free Style 1300.0 yd 26:00 35:13 6/27/2009 Run Blue Ridge 6/27 Long 6.6 mi 1:12:41 11:04 6/28/2009 Run Easy Recovery 6/28 Easy 2.8 mi 40:00 14:30 6/30/2009 Run Haw Creek Fartlek Fartlek 4.5 mi 44:00 9:42 7/1/2009 Swim   Free Style 1200.0 yd 24:00 35:13