Workouts

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Date Activity Course ▲ Type Distance Duration Pace   2/10/2014 Run antigua Easy 4.0 km 24:00 6:00 2/11/2014 Run antigua Easy 4.0 km 24:00 6:00 2/13/2014 Run antigua Progression 6.6 mi 1:02:00 5:51 7/20/2014 Run Elim Easy 5.5 km 35:00 6:22 7/21/2014 Run Elim Easy 5.0 km 31:00 6:12 7/23/2014 Run Elim Easy 5.2 km 31:00 5:58 7/24/2014 Run Elim Easy 5.3 km 31:00 5:51 7/21/2013 Run elim lodge Easy 5.0 km 28:00 5:36 7/22/2013 Run elim lodge Tempo 8.0 km 48:00 6:00 7/23/2013 Run elim lodge Interval 6.0 km 31:30 5:15 7/25/2013 Run elim lodge Easy 12.0 km 1:12:00 6:00 6/20/2013 Run outside Easy 5.0 km     7/2/2013 Run outside Easy 6.0 km 34:20 5:44 7/4/2013 Run outside Easy 5.2 km 30:00 5:50 7/6/2013 Run outside Easy 8.0 km 48:00 6:00 7/8/2013 Run outside Easy 5.2 km 28:00 5:24 7/10/2013 Run outside Easy 5.0 km 27:00 5:24 7/11/2013 Run outside Easy 7.0 km 42:00 6:00 7/30/2013 Run outside Easy 8.3 km 48:00 5:47 8/5/2013 Run outside Easy 10.6 km 1:00:00 5:40 8/9/2013 Run outside Easy 10.0 km 59:00 5:54 9/1/2013 Run outside Easy 7.0 km 39:30 5:39 9/4/2013 Run outside Progression 4.5 mi 42:00 5:48 9/5/2013 Run outside Tempo 6.5 km 35:00 5:26 9/6/2013 Run outside Interval 3.8 mi 32:00 5:14 9/8/2013 Run outside Interval 4.5 km 25:00 5:34 9/9/2013 Run outside Easy 6.4 km 36:00 5:38 9/14/2013 Run outside Easy 5.0 km 30:00 6:00 9/22/2013 Run outside Tempo 5.4 km 30:00 5:34 9/24/2013 Run outside Easy 5.7 km 32:30 5:43 9/24/2013 Run outside Tempo 5.3 km 26:45 5:03 9/27/2013 Run outside Easy 8.0 km 49:00 6:08 10/12/2013 Run outside Easy 12.0 km 1:15:00 6:15 10/14/2013 Run outside Easy 10.3 km 57:00 5:33 11/3/2013 Run outside Race 8.0 km 45:30 5:42 4/4/2014 Run outside Easy 10.0 km 1:00:00 6:00 4/5/2014 Run outside Hill 3.6 km 22:00 6:07 4/7/2014 Run outside Long 9.2 mi 1:21:30 5:33 4/13/2014 Run outside Race 5.0 km 26:20 5:16 4/18/2014 Run outside Tempo 6.4 km 33:00 5:10 4/20/2014 Run outside Tempo 10.0 km 57:23 5:45 4/21/2014 Run outside Tempo 10.4 km 1:00:00 5:47 4/26/2014 Run outside Long 21.2 km 1:58:00 5:34 5/3/2014 Run outside Long 18.0 km 1:39:30 5:32 5/8/2014 Run outside Progression 12.0 km 1:08:30 5:43 5/19/2014 Run outside Easy 5.0 km 28:00 5:36 5/24/2014 Run outside Easy 10.0 km 57:20 5:44 6/1/2014 Run outside Race 21.1 km 2:08:47 6:07 6/30/2014 Run outside Easy 5.0 km 31:00 6:12 8/2/2014 Run outside Fartlek 3.0 km 18:00 6:00 8/2/2014 Run outside Fartlek 5.6 km 35:00 6:15 8/9/2014 Run outside Fast Finish 7.0 km 43:00 6:09 6/18/2013 Run Treadmill Fast Finish 10.0 km 55:30 5:33 6/22/2013 Run Treadmill Tempo 4.1 mi 36:00 5:28 6/25/2013 Run Treadmill Progression 5.0 mi 42:00 5:14 6/26/2013 Run Treadmill Fast Finish 5.0 mi 45:00 5:36 6/27/2013 Run Treadmill Progression 3.5 mi 31:00 5:31 6/28/2013 Run Treadmill Easy 4.9 mi 43:00 5:31 7/1/2013 Run Treadmill Easy 6.0 km 34:00 5:40 7/13/2013 Run Treadmill Tempo 5.5 mi 52:00 5:53 7/15/2013 Run Treadmill Fast Finish 5.5 mi 50:00 5:39 7/16/2013 Run Treadmill Tempo 6.6 mi 1:00:00 5:39 7/17/2013 Run Treadmill Easy 4.0 mi 35:00 5:27 7/18/2013 Run Treadmill Fast Finish 3.8 mi 33:00 5:24 9/9/2013 Run Treadmill Easy 2.5 mi 22:00 5:35 9/16/2013 Run Treadmill Tempo 4.8 mi 42:00 5:27 9/17/2013 Run Treadmill Easy 5.3 mi 51:30 6:06 9/20/2013 Run Treadmill Interval 3.4 mi 27:30 5:07 9/23/2013 Run Treadmill Progression 4.6 mi 41:30 5:37 9/26/2013 Run Treadmill Interval 4.0 mi 32:00 5:03 10/4/2013 Run Treadmill Easy 3.9 mi 39:00 6:13 10/6/2013 Run Treadmill Easy 5.0 km 29:00 5:48 11/23/2013 Run Treadmill Interval 3.6 mi 32:00 5:37 11/25/2013 Run Treadmill Tempo 5.3 mi 48:00 5:38 11/26/2013 Run Treadmill Progression 4.8 mi 45:00 5:50 11/29/2013 Run Treadmill Fast Finish 4.6 mi 42:00 5:41 12/2/2013 Run Treadmill Progression 5.5 mi 50:00 5:39 12/3/2013 Run Treadmill Progression 5.1 mi 45:00 5:29 12/5/2013 Run Treadmill Easy 3.9 mi 35:00 5:35 12/7/2013 Run Treadmill Easy 10.0 km 57:00 5:42 12/11/2013 Run Treadmill Easy 6.4 mi 57:00 5:35 12/13/2013 Run Treadmill Progression 4.0 mi 35:00 5:31 12/14/2013 Run Treadmill Easy 6.3 mi 1:03:00 6:16 12/19/2013 Run Treadmill Tempo 3.9 mi 33:00 5:20 12/21/2013 Run Treadmill Easy 1.7 mi 15:00 5:39 12/23/2013 Run Treadmill Easy 5.4 mi 52:00 6:03 12/25/2013 Run Treadmill Easy 5.0 km 28:30 5:42 12/26/2013 Run Treadmill Progression 5.3 mi 50:00 5:52 12/30/2013 Run Treadmill Progression 5.7 mi 52:00 5:44 12/31/2013 Run Treadmill Tempo 4.3 mi 37:00 5:25 1/2/2014 Run Treadmill Progression 5.1 mi 45:30 5:36 1/6/2014 Run Treadmill Progression 6.6 mi 1:00:00 5:42 1/7/2014 Run Treadmill Easy 4.6 mi 44:00 6:01 1/8/2014 Run Treadmill Easy 3.7 mi 34:00 5:48 1/10/2014 Run Treadmill Progression 4.2 mi 38:00 5:42 1/11/2014 Run Treadmill Interval 3.3 mi 30:00 5:39 1/13/2014 Run Treadmill Progression 4.7 mi 42:00 5:37 1/15/2014 Run Treadmill Easy 6.5 mi 1:00:00 5:47 1/19/2014 Run Treadmill Progression 5.3 mi 46:00 5:27 1/21/2014 Run Treadmill Progression 5.4 mi 50:00 5:49