Workouts

Summary
wait
Date Activity Course Type Distance Duration Pace ▲  
12/26/2010 Weights          
9/4/2009 Run
75 min loop
 Easy 14.8 km    
2/16/2010 Run
10k course
 Easy 11.0 km    
11/2/2011 Run
4 miler
Hill 1.5 km 4:05 2:44
6/14/2008 Run
CCSS track
 Interval 1600.0 m 4:34 2:51
12/16/2009 Run
civic dome
 Interval 4.8 km 14:14 2:58
9/16/2018 Run   Interval 440.0 m 1:20 3:02
5/20/2009 Run
CCSS track
 Interval 3000.0 m 9:20 3:07
6/11/2008 Run
CCSS track
 Interval 3000.0 m 9:24 3:08
5/17/2008 Run
CCSS track
 Interval 4000.0 m 12:40 3:10
1/31/2024 Run   Interval 0.2 km 0:38 3:10
3/12/2008 Run
civic dome
 Interval 2000.0 m 6:23 3:12
6/4/2008 Run
CCSS track
 Interval 4000.0 m 12:46 3:12
3/31/2010 Run
civic dome
 Reps 600.0 m 1:56 3:14
1/31/2024 Run   Interval 0.2 km 0:39 3:14
5/7/2008 Run
CCSS track
 Interval 4200.0 m 13:36 3:15
5/16/2009 Run
CCSS track
 Interval 4500.0 m 14:37 3:15
1/31/2024 Run   Interval 0.2 km 0:39 3:16
5/14/2008 Run
CCSS track
 Interval 3800.0 m 12:24 3:16
4/23/2008 Run
CCSS track
 Interval 3000.0 m 9:48 3:16
5/24/2008 Run
CCSS track
 Interval 3500.0 m 11:29 3:17
5/2/2009 Run
CCSS track
 Interval 4.5 km 14:46 3:17
4/30/2008 Run
CCSS track
 Interval 4000.0 m 13:08 3:17
7/3/2013 Run
CCSS track
 Interval 6.0 km 19:42 3:17
1/31/2024 Run   Interval 0.2 km 0:40 3:18
5/13/2009 Run
CCSS track
 Interval 4000.0 m 13:13 3:19
4/9/2008 Run
civic dome
 Interval 3000.0 m 9:55 3:19
8/4/2010 Run
CCSS track
 Reps 600.0 m 1:59 3:19
1/31/2024 Run   Interval 0.2 km 0:40 3:19
1/31/2024 Run   Interval 0.2 km 0:40 3:19
3/14/2008 Run
civic dome
 Interval 3000.0 m 9:57 3:19
6/5/2009 Run
CCSS track
 Interval 6000.0 m 19:56 3:20
3/26/2008 Run
civic dome
 Interval 2700.0 m 8:59 3:20
1/31/2024 Run   Interval 0.2 km 0:40 3:20
4/2/2008 Run
10k course
 Fartlek 1.5 km 5:00 3:20
4/21/2008 Run
4 miler
Hill 1.0 km 3:20 3:20
1/10/2009 Run
4 miler
Hill 1.0 km 3:20 3:20
6/17/2009 Run
Hydro fields
 Interval 3.0 km 10:00 3:20
12/5/2009 Run
10k course
 Interval 3.0 km 10:00 3:20
1/16/2010 Run
10k course
 Interval 3.0 km 10:00 3:20
11/7/2013 Run
30 min loop
 Hill 2.0 km 6:40 3:20
1/20/2016 Run
10k course
 Hill 1.0 km 3:20 3:20
1/14/2018 Run
10k course
 Hill 1.0 km 3:20 3:20
3/27/2019 Run   Interval 2000.0 m 6:40 3:20
6/3/2009 Run
CCSS track
 Interval 3000.0 m 10:03 3:21
12/19/2018 Run   Interval 2000.0 m 6:42 3:21
5/28/2008 Run
CCSS track
 Interval 5000.0 m 16:46 3:22
1/31/2024 Run   Interval 0.2 km 0:40 3:22
3/24/2010 Run
civic dome
 Interval 4000.0 m 13:26 3:22
1/7/2009 Run
civic dome
 Interval 4.0 km 13:28 3:22
9/1/2010 Run
CCSS track
 Interval 2000.0 m 6:44 3:22
3/13/2019 Run   Interval 2000.0 m 6:44 3:22
1/31/2024 Run   Interval 0.2 km 0:40 3:23
3/3/2010 Run
civic dome
 Interval 4.0 km 13:30 3:23
1/2/2019 Run   Interval 1200.0 m 4:03 3:23
6/19/2019 Run   Interval 1600.0 m 5:24 3:23
7/1/2012 Run
CCSS track
 Interval 1000.0 m 3:23 3:23
1/23/2019 Run   Interval 2000.0 m 6:47 3:24
4/29/2009 Run
CCSS track
 Interval 4000.0 m 13:36 3:24
5/23/2009 Run
CCSS track
 Interval 6500.0 m 22:06 3:24
2/4/2024 Run   Race 800.0 m 2:43 3:24
6/8/2008 Run
4 miler
Race 5.0 km 17:03 3:25
6/9/2009 Run
CCSS track
 Interval 5000.0 m 17:04 3:25
3/22/2008 Run
civic dome
 Interval 5000.0 m 17:05 3:25
4/16/2008 Run
10k course
 Interval 5000.0 m 17:05 3:25
1/10/2024 Run   Interval 0.2 km 0:39 3:26
5/10/2009 Run
CCSS track
 Interval 5000.0 m 17:07 3:26
1/6/2010 Run
civic dome
 Interval 4000.0 m 13:43 3:26
7/8/2009 Run
CCSS track
 Interval 3200.0 m 11:00 3:27
1/29/2020 Run   Interval 1600.0 m 5:31 3:27
2/5/2020 Run   Interval 1800.0 m 6:13 3:28
12/9/2009 Run
civic dome
 Interval 4000.0 m 13:49 3:28
11/25/2009 Run
CCSS track
 Interval 3000.0 m 10:22 3:28
6/12/2009 Run
CCSS track
 Interval 4800.0 m 16:36 3:28
6/16/2010 Run
CCSS track
 Interval 2000.0 m 6:55 3:28
3/1/2020 Run   Interval 2700.0 m 9:22 3:29
11/18/2009 Run
CCSS track
 Interval 2000.0 m 6:57 3:29
12/5/2018 Run   Interval 2000.0 m 6:57 3:29
6/6/2019 Run   Interval 2000.0 m 6:57 3:29
1/31/2024 Run   Interval 0.2 km 0:42 3:29
5/6/2009 Run
CCSS track
 Interval 3000.0 m 10:26 3:29
10/24/2018 Run   Interval 2000.0 m 6:59 3:30
11/28/2012 Run
civic dome
 Interval 2250.0 m 7:52 3:30
2/2/2020 Run   Race 800.0 m 2:48 3:30
11/21/2018 Run   Interval 2000.0 m 7:00 3:30
1/10/2024 Run   Interval 0.2 km 0:42 3:31
9/22/2011 Run
CCSS track
 Interval 4000.0 m 14:01 3:31
1/10/2024 Run   Interval 0.2 km 0:42 3:31
4/22/2009 Run
civic dome
 Interval 3000.0 m 10:32 3:31
1/28/2024 Run   Race 1.0 km 3:31 3:31
12/1/2021 Run   Interval 2000.0 m 7:03 3:32
3/10/2021 Run   Interval 3.0 km 10:36 3:32
2/24/2019 Run   Race 0.8 km 2:50 3:33
1/28/2011 Run
civic dome
 Interval 4000.0 m 14:10 3:33
12/27/2023 Run   Interval 0.3 km 1:00 3:33
6/12/2019 Run   Interval 1500.0 m 5:19 3:33
1/14/2009 Run
civic dome
 Interval 6000.0 m 21:18 3:33
12/16/2015 Run
civic dome
 Interval 2000.0 m 7:06 3:33
10/10/2018 Run   Interval 2000.0 m 7:06 3:33
4/25/2009 Run
CCSS track
 Interval 5000.0 m 17:46 3:34
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