Workouts

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Date Activity Course ▲ Type Distance Duration Pace   1/14/2008 Weights           1/16/2008 Weights           1/18/2008 Weights           1/22/2008 Weights           1/24/2008 Weights           1/29/2008 Weights           7/29/2008 Weights           8/2/2008 Weights           8/8/2008 Weights           8/10/2008 Weights           8/14/2008 Weights           8/26/2008 Weights           9/3/2008 Weights           7/24/2009 Weights       40:00   3/30/2011 Elliptical   Default 3.2 mi 30:00 9:23 2/19/2015 Run   Default 10.2 mi 1:19:59 7:52 3/7/2015 Run   Default 16.1 mi 2:05:25 7:49 6/7/2016 Run   Easy 3.4 mi 45:21 13:25 5/8/2017 Default_30   Default   24:15   5/9/2017 Run   Default 10.3 mi 1:18:08 7:36 5/10/2017 Run   Default 7.6 mi 1:25:53 11:16 5/10/2017 Default_30   Default   10:38   5/11/2017 Run   Default 11.9 mi 1:31:13 7:42 5/12/2017 Run   Default 4.0 mi 34:17 8:33 5/12/2017 Default_30   Default   11:20   5/13/2017 Default_30   Default 4.0 mi 2:55:42 43:43 5/14/2017 Run   Default 0.9 mi 11:11 13:00 5/14/2017 Run   Default 14.1 mi 2:20:09 9:59 5/16/2017 Run   Default 8.6 mi 1:24:14 9:47 5/19/2017 Run   Default 9.2 mi 1:21:38 8:52 5/19/2017 Default_30   Default 2.3 mi 58:43 25:32 5/20/2017 Run   Default 10.0 mi 1:52:28 11:13 5/21/2017 Run   Default 26.3 mi 5:03:28 11:34 5/24/2017 Run   Default 6.2 mi 1:00:52 9:53 5/24/2017 Default_30   Default   16:05   5/25/2017 Run   Default 8.4 mi 1:21:47 9:44 5/26/2017 Default_30   Default   17:40   5/27/2017 Run   Default 24.7 mi 5:11:31 12:36 3/1/2017 Run 10x3min Hill Repeats Default 10.1 mi 1:40:36 9:59 4/14/2017 Run 12x1minT Interval 7.2 mi 56:47 7:53 3/14/2017 Run 12x800 Mugu Oval Interval 11.2 mi 1:27:57 7:53 11/29/2006 Run 14th St Easy 3.9 mi 29:11 7:35 2/1/2007 Run 14th St Easy 3.5 mi 27:12 7:47 11/15/2007 Run 14th St Easy 3.9 mi 31:53 8:17 5/4/2017 Run 2x2.5mi Interval 9.2 mi 1:08:48 7:32 3/30/2017 Run 2x2mi Interval 8.3 mi 1:01:43 7:29 2/21/2017 Run 2x3mi Interval 10.6 mi 1:23:49 7:56 1/2/2016 Run 2xCamp Smith +AMR Long 20.0 mi 3:09:53 9:30 11/25/2015 Run 2xCamp Smith Hill Hill 12.1 mi 1:43:21 8:35 2/14/2017 Run 2xLongish Hills Hill 5.1 mi 56:29 11:10 2/1/2017 Run 3x12min at steady state pace 1 min rest Interval 9.4 mi 1:13:09 7:47 7/9/2016 Run 4 hills Loop Long 18.7 mi 3:38:18 11:40 3/10/2017 Run 4x10min at SS Interval 10.6 mi 1:19:29 7:29 3/16/2017 Run 4x2mi Interval 12.6 mi 1:36:23 7:40 11/22/2015 Run 4xCamp Smith Hill Long 20.1 mi 3:07:39 9:20 2/9/2017 Run 5x1 mile @SS pace Interval 9.7 mi 1:15:38 7:51 10/31/2015 Run 5xHogsback and Trek Loop Long 16.9 mi 5:06:40 18:11 2/7/2017 Run 6x5min hill repeats Hill 8.1 mi 1:37:40 12:02 7/31/2011 Run 74-16-58 Loop Easy 8.0 mi 1:06:47 8:21 8/10/2011 Run 74-16-58 Loop Hill 7.6 mi 1:00:02 7:54 7/27/2011 Run 74-16-Shields Easy 6.0 mi 50:44 8:24 9/5/2011 Run 74-16-Shields Easy 5.6 mi 45:00 8:04 3/27/2011 Run 74-58-Kadena Loop Long 11.0 mi 1:25:32 7:46 11/3/2006 Run 7th St Easy 3.8 mi 26:56 7:06 4/27/2008 Run 7th St Easy w/Baby 2.8 mi 26:00 9:28 5/4/2008 Run 7th St Easy 2.8 mi 25:40 9:03 4/6/2017 Run 8x800 Interval 10.3 mi 1:21:57 7:58 10/9/2016 Run Aborted run w/stubborn dog Easy 0.6 mi 6:28 11:22 12/10/2006 Run Acumen Jingle Bell 10k Race 10.0 km 37:09 5:59 7/17/2015 Run Aiea Loop Hill 4.3 mi 55:18 12:47 2/12/2016 Run Aiea Loop Easy 4.3 mi 54:41 12:37 12/24/2015 Run Aiea Loop +Roads Hill 8.0 mi 1:23:20 10:25 4/16/2015 Run Aiea Loop and Back Hill 10.1 mi 1:27:33 8:40 7/25/2015 Run Aiea Loop and Back Default 13.3 mi 2:08:13 9:37 8/15/2015 Run Aiea Loop and Back Long 16.0 mi 2:40:02 10:00 9/7/2014 Other Aiea Loop Family Hike Default 4.7 mi 2:45:26 34:59 8/10/2014 Run Aiea Loop Trail CCW x2 Hill 10.0 mi 1:46:29 10:37 1/31/2015 Run Aiea Loop via Camp Smith Long 16.6 mi 3:03:54 11:04 2/3/2015 Run Aiea Loop via Camp Smith Hill 14.1 mi 2:23:23 10:09 2/17/2015 Run Aiea Loop via Camp Smith Hill 14.2 mi 2:23:05 10:07 7/11/2015 Run Aiea Loop x2 Hill 9.3 mi 1:43:22 11:05 1/12/2014 Run Aiea Park Loop Hill 4.5 mi 45:17 10:10 3/15/2014 Run Aiea Park Loop Race 5.1 mi 46:23 9:12 3/28/2015 Run Aiea Ridge Trail and back Long 16.0 mi 2:56:40 11:03 5/19/2013 Run Ala Moana Park Warmup/Cooldown 1.3 mi 12:08 9:30 2/21/2009 Run Alexandria - Jim's House Fartlek 10.3 mi 1:18:14 7:38 9/20/2009 Run Alexandria and Back Marathon Pace 20.1 mi 2:29:29 7:26 7/18/2010 Run Ali Al Salem Air Base Easy 5.5 mi 42:04 7:39 7/19/2010 Run Ali Al Salem Air Base Perimeter Moderate 7.3 mi 54:51 7:33 12/20/2014 Run American River Parkway Easy 10.0 mi 1:26:05 8:35 12/23/2014 Run American River Parkway Easy 6.0 mi 49:50 8:17 2/25/2015 Run AMR and Back Hill 6.1 mi 50:27 8:18 3/25/2015 Run AMR and Back Easy 6.1 mi 51:34 8:28 7/10/2015 Run AMR and Back Hill 6.1 mi 55:27 9:06 8/5/2015 Run AMR and Back Hill 6.1 mi 53:10 8:44 9/6/2015 Run AMR and Back Hill 6.1 mi 49:11 8:03 9/9/2015 Run AMR and Back Hill 6.1 mi 53:35 8:49 10/28/2015 Run AMR and Back Hill 6.1 mi 49:39 8:06 12/16/2015 Run AMR and Back Hill 6.1 mi 48:53 8:00 7/23/2015 Run AMR Hill Repeats Hill 8.0 mi 1:11:28 8:55