Workouts

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Date Activity Course Type Distance Duration ▲ Pace   5/29/2012 Weights           6/15/2012 Weights           6/22/2012 Weights           7/2/2012 Weights           8/3/2012 Weights           8/4/2012 Run   Fartlek 5.0 mi     8/9/2012 Weights           8/11/2012 Weights           8/27/2012 Core   Default       8/28/2012 Weights           9/6/2012 Weights           9/19/2012 Core   Default       9/20/2012 Weights           11/8/2012 Run   Hill 9.0 mi     12/3/2012 Weights           2/20/2013 Weights           3/4/2013 Core   Default       3/6/2013 Weights           4/2/2013 Bounding   Default       4/9/2013 Bounding   Default       4/16/2013 Bounding   Default       4/19/2014 Run   Default 7.0 mi     4/23/2014 Run   Interval 7.0 mi     2/19/2020 Run   Interval 4.0 mi     3/20/2020 Run Bethany High School Track Interval 3.0 mi     1/16/2008 Swim Bethany Track to Refuge Mixed   0:40   2/20/2010 Run OU Indoor Race 400.0 m 0:53 3:32 4/11/2009 Run obu track Race 400.0 m 0:53 3:35 7/21/2009 Run Gent Belgium Race 800.0 m 1:50 3:42 6/17/2009 Run Inidanapolis Race 800.0 m 1:50 3:43 6/9/2008 Run Indianapolis Track Race 800.0 m 1:51 3:43 7/11/2009 Run Kortrijk BEL Race 800.0 m 1:51 3:44 4/19/2008 Run Fayetteville Outdoor Track Race 800.0 m 1:53 3:47 4/10/2010 Run Pittsburg State University Race 800.0 m 1:53 3:48 5/12/2011 Run OBU Race 800.0 m 1:53 3:48 5/6/2011 Run   Race 800.0 m 1:54 3:49 1/8/2010 Run U of A Indoor Race 800.0 m 1:55 3:51 5/10/2013 Run   Race 800.0 m 1:55 3:51 4/11/2009 Run obu track Race 800.0 m 1:55 3:52 3/30/2013 Run   Race 800.0 m 1:55 3:52 4/27/2013 Run   Race 800.0 m 1:56 3:54 3/27/2010 Run OBU Relays Race 800.0 m 1:56 3:54 2/8/2008 Run OU Indoor Track Race 800.0 m 1:57 3:56 5/10/2008 Run OU outdoor track Race 800.0 m 1:57 3:57 1/11/2008 Run Fayetteville indoor track Race 800.0 m 2:00 4:02 1/19/2012 Run   Easy   2:00   5/8/2009 Run shawnee track Race 800.0 m 2:01 4:04 1/7/2011 Run Fayetteville Race 1000.0 m 2:26 3:56 2/5/2011 Run OU Indoor Race 1000.0 m 2:28 3:59 2/13/2010 Run OU Indoor Race 1000.0 m 2:29 4:00 1/31/2009 Run OU Indoor Track Race 1000.0 m 2:29 4:01 1/18/2013 Run   Race 1.0 km 2:29 4:01 1/18/2012 Run   Easy   3:00   2/18/2011 Run MSSU Indoor Race 1200.0 m 3:03 4:06 7/24/2009 Run Virton Belgium Race 1500.0 m 3:43 4:00 6/19/2010 Run Indianapolis Race 1500.0 m 3:43 4:00 5/31/2008 Run Indianapolis Track Race 1500.0 m 3:45 4:02 5/2/2008 Run Fayetteville Outdoor Track Race 1500.0 m 3:48 4:06 6/14/2008 Run Indianapolis Track Race 1500.0 m 3:51 4:08 6/20/2009 Run Inidanapolis Race 1500.0 m 3:52 4:09 4/27/2013 Run   Race 1500.0 m 3:55 4:12 6/7/2008 Run Indianapolis Track Race 1500.0 m 3:57 4:15 1/21/2012 Run   Easy   4:00   5/10/2013 Run   Race 1500.0 m 4:00 4:18 6/16/2010 Run Indianapolis Race 1.0 mi 4:02 4:02 3/5/2010 Run U of A Indoor Race 1.0 mi 4:03 4:03 6/11/2008 Run Indianapolis Track Race 1500.0 m 4:05 4:23 4/16/2010 Run Mt Sac Relays Race 1.0 mi 4:05 4:06 3/4/2011 Run   Race 1.0 mi 4:05 4:06 2/11/2011 Run Tyson invite Race 1.0 mi 4:06 4:06 4/18/2009 Run Glen Cunningham Mile Race 1.0 mi 4:06 4:06 6/5/2010 Run Nashville Race 1.0 mi 4:08 4:08 2/15/2008 Run Fayetteville indoor track Race 1.0 mi 4:08 4:09 3/7/2008 Run Fayetteville indoor track Race 1.0 mi 4:08 4:09 5/8/2010 Run Oregon Twilight Race 1.0 mi 4:10 4:11 2/12/2010 Run U of A Indoor Race 1.0 mi 4:10 4:11 7/26/2009 Run Braschaatt Race 1.0 mi 4:13 4:13 5/13/2010 Run USA Road Mile Championship Race 1.0 mi 4:13 4:13 2/13/2009 Run Fayetteville indoor track Race 1.0 mi 4:13 4:13 1/11/2008 Run Fayetteville indoor track Race 1.0 mi 4:14 4:14 3/23/2013 Run   Race 1.0 mi 4:15 4:16 3/1/2013 Run   Race 1.0 mi 4:16 4:17 1/23/2010 Run U of A Indoor Race 1.0 mi 4:17 4:17 6/6/2009 Run Nashville TN Race 1.0 mi 4:18 4:18 1/7/2011 Run Fayetteville Race 1.0 mi 4:19 4:19 10/3/2011 Run   Easy   5:00   7/21/2010 Run Morton Mile Race 1.0 mi 5:11 5:11 12/17/2010 Run Transformations Easy 1.0 mi 7:15 7:15 1/22/2011 Run Ames Iowa Race 3000.0 m 8:13 4:25 2/12/2011 Run Tyson invite Race 3000.0 m 8:18 4:27 2/14/2009 Run Fayetteville indoor track Race 3000.0 m 8:22 4:30 1/19/2013 Run   Race 3.0 km 8:31 4:34 3/1/2013 Run   Race 3000.0 m 8:32 4:35 1/25/2008 Run Missiouri Southern Indoor Track Race 3000.0 m 8:39 4:39 1/16/2009 Run Missiouri Southern Indoor Track Race 3000.0 m 8:44 4:42 4/9/2011 Run Emporia ks Race 3000.0 m 8:49 4:44 2/20/2010 Run OU Indoor Race 3000.0 m 8:52 4:46 1/8/2010 Run U of A Indoor Race 3000.0 m 8:56 4:48 2/23/2010 Run Transformation Easy 1.4 mi 10:00 7:09 12/23/2010 Run Transformations Easy 1.3 mi 10:00 7:42