Workouts

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Date Activity Course ▲ Type Distance Duration Pace   1/1/0001 Run   Default       10/29/2011 Weights           3/18/2014 Run   Default 5.0 mi 34:46 6:57 3/26/2014 Run   Default 4.0 mi 26:43 6:39 3/26/2014 Run   Default 4.0 mi 27:38 6:54 3/31/2014 Run   Default 5.0 mi 34:03 6:48 4/6/2014 Run   Default 4.0 mi 27:08 6:46 4/16/2014 Run   Default 4.3 mi 30:34 7:05 4/18/2014 Run   Default 4.0 mi 27:39 6:54 4/21/2014 Run   Default 5.5 mi 38:40 7:02 4/25/2014 Run   Default 6.5 mi 45:56 7:04 4/28/2014 Run   Default 7.0 mi 49:08 7:01 4/29/2014 Run   Default 5.0 mi 34:45 6:57 5/11/2014 Run   Default 5.9 mi 45:45 7:45 5/13/2014 Run   Default 6.0 mi 40:30 6:46 5/15/2014 Run   Default 4.0 mi 28:04 7:00 5/23/2014 Run   Default 1.3 mi 10:05 7:32 5/26/2014 Run   Default 7.0 mi 48:26 6:55 5/27/2014 Run   Default 4.0 mi 28:25 7:06 6/3/2014 Run   Default 5.5 mi 40:09 7:18 6/5/2014 Run   Default 2.0 mi 16:34 8:10 6/5/2014 Run   Default 3.0 mi 21:18 7:06 6/9/2014 Run   Default 3.0 mi 24:43 8:21 6/10/2014 Run   Default 3.1 mi 20:59 6:51 6/11/2014 Run   Default 2.1 mi 15:19 7:16 6/12/2014 Run   Default 4.0 mi 29:36 7:22 1/7/2012 Run 1st Loop of IOW Run Long 6.5 mi 44:02 6:47 7/14/2013 Run Ankeny Summerfest Race 3.1 mi 18:04 5:46 11/6/2011 Run Blue Ribbon Classic Race 3.1 mi 17:32 5:37 11/4/2012 Run Blue Ribbon Classic Race 3.2 mi 16:58 5:24 5/17/2014 Run Gladiator Assualt Challenge 2014 Race 5.4 mi 53:29 9:54 9/30/2011 Run Grand View XC 8K Race 5.0 mi 29:10 5:53 7/14/2012 Run Grimes Farm Run Race 5.0 km 17:49 5:44 6/14/2014 Run Hard Charge Fargo Race 3.9 mi 33:30 8:37 10/21/2012 Run IMT 5k Race 5.1 km 17:24 5:32 4/24/2012 Run Indoor Track Interval 1.0 mi 5:50 5:50 12/24/2013 Run Indoor Track Tempo AT Run 3.0 mi 19:30 6:30 8/4/2012 Run Maxwell Race 5.0 km 16:33 5:20 7/19/2012 Run Okoboji 10K Race Easy 1.5 mi 9:46 6:31 7/21/2012 Run Okoboji 10K Race Race 6.2 mi 36:36 5:52 7/20/2013 Run Polk City 4 Seasons Race 5.0 mi 29:37 5:57 7/23/2011 Run Polk City Festival Race 5.0 km 17:09 5:32 8/17/2012 Run Ragnar 1st Leg Race 5.3 mi 31:37 6:02 8/19/2011 Run Ragnar 1st Leg Race Race 7.7 mi 47:36 6:10 8/18/2012 Run Ragnar 2nd Leg Race 9.5 mi 57:37 6:06 8/19/2011 Run Ragnar 2nd Leg Race Race 6.3 mi 37:17 5:58 8/18/2012 Run Ragnar 3rd Leg Race 3.0 mi 17:30 5:46 8/20/2011 Run Ragnar 3rd Leg Race Race 3.3 mi 18:25 5:41 5/9/2011 Run Random Route Easy 4.5 mi     5/10/2011 Run Random Route Easy 7.8 mi 53:00 6:49 7/2/2011 Run Random Route Easy 4.0 mi 28:00 7:00 7/2/2011 Run Random Route Interval 1.5 mi 8:21 5:34 7/3/2011 Run Random Route Long 17.2 mi 2:06:30 7:22 7/5/2011 Run Random Route Interval 8.0 mi 56:00 7:00 7/6/2011 Run Random Route Easy 4.1 mi 26:43 6:36 7/8/2011 Run Random Route Fast Progression 9.0 mi 1:03:00 7:00 7/9/2011 Run Random Route Long 10.0 mi 1:10:00 7:00 7/11/2011 Bike Random Route Easy 22.9 mi 1:10:00 3:04 7/13/2011 Run Random Route Recovery 2.0 mi 18:00 9:00 7/13/2011 Run Random Route Interval 1.1 mi 3:58 3:33 7/13/2011 Run Random Route Easy 3.1 mi 24:37 7:54 7/14/2011 Run Random Route Fast Progression 2.4 mi 13:36 5:46 7/15/2011 Run Random Route Recovery 2.6 mi 24:00 9:25 7/17/2011 Run Random Route Easy 3.7 mi 24:55 6:43 7/18/2011 Run Random Route Interval 5.8 mi 37:11 6:27 7/18/2011 Run Random Route Recovery 3.1 mi 30:14 9:49 7/19/2011 Run Random Route Easy 5.6 mi 38:34 6:57 7/22/2011 Run Random Route Easy 3.1 mi 22:00 7:06 7/23/2011 Run Random Route Easy 3.5 mi 26:00 7:26 7/24/2011 Run Random Route Long 11.3 mi 1:19:30 7:04 7/25/2011 Run Random Route Easy 3.1 mi 20:40 6:47 7/25/2011 Run Random Route Recovery 4.0 mi 39:16 9:49 7/26/2011 Run Random Route Easy 6.1 mi 42:52 7:02 7/27/2011 Run Random Route Easy 2.1 mi 19:58 9:39 7/27/2011 Run Random Route Easy 8.0 mi 57:23 7:09 7/29/2011 Run Random Route Fast Progression 2.9 mi 22:00 7:33 7/29/2011 Run Random Route Recovery 3.7 mi 34:56 9:27 7/29/2011 Run Random Route Fast Progression 6.1 mi 41:26 6:45 7/30/2011 Run Random Route Easy 7.0 mi 50:22 7:12 7/31/2011 Run Random Route Easy 8.0 mi 56:29 7:04 8/1/2011 Run Random Route Easy 1.0 mi 6:45 6:45 8/2/2011 Run Random Route Fast Progression 6.1 mi 41:12 6:45 8/2/2011 Run Random Route Recovery 3.0 mi 34:24 11:35 8/3/2011 Run Random Route Easy 1.9 mi 12:48 6:55 8/3/2011 Run Random Route Fast Progression 7.0 mi 46:30 6:37 8/4/2011 Run Random Route Fast Progression 6.1 mi 39:14 6:28 8/4/2011 Run Random Route Easy 1.4 mi 10:33 7:46 8/4/2011 Run Random Route Easy 1.4 mi 10:00 7:09 8/4/2011 Run Random Route Easy 1.0 mi 8:25 8:20 8/6/2011 Run Random Route Long 10.1 mi 1:08:02 6:43 8/7/2011 Run Random Route Interval 3.0 mi 19:40 6:30 8/8/2011 Run Random Route Recovery 5.0 mi 48:06 9:38 8/8/2011 Run Random Route Interval 8.0 mi 52:56 6:36 8/9/2011 Run Random Route Easy 6.0 mi 42:10 7:01 8/10/2011 Run Random Route Interval 3.0 mi 27:15 8:58 8/10/2011 Run Random Route Fast Progression 6.1 mi 39:38 6:34 8/11/2011 Run Random Route Long 11.2 mi 1:12:25 6:29 8/12/2011 Run Random Route Easy 1.5 mi 14:26 9:26 8/13/2011 Run Random Route Long 12.6 mi 1:21:44 6:31 8/13/2011 Run Random Route Easy 1.5 mi 10:46 7:11