Workouts

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Date ▲ Activity Course Type Distance Duration Pace   8/26/1919 Bike   Interval   20:00   1/5/1921 Leg Strength   Default   10:00   4/16/1921 Upper Body   High Reps   30:00   6/1/1921 Bike   Easy 3.3 mi 10:00 3:02 4/27/2009 Run Seaholm Easy 3.5 mi 28:00 8:00 4/30/2009 Run   Interval 5.1 mi 35:28 6:55 5/1/2009 Run   Fartlek 3.5 mi 27:00 7:43 5/2/2009 Run   Interval 5.3 mi 35:23 6:45 5/3/2009 Run   Easy 3.1 mi 24:30 7:55 5/4/2009 Run   Interval 4.0 mi 29:10 7:19 5/5/2009 Run   Fartlek 4.4 mi 32:26 7:23 5/6/2009 Run Treadmill Easy 3.1 mi 24:47 8:00 5/7/2009 Run   Interval 4.5 mi 34:08 7:37 5/8/2009 Run   Easy 4.0 mi 29:30 7:23 5/9/2009 Run   Interval 4.8 mi 34:31 7:08 5/11/2009 Run Treadmill Fartlek 5.2 mi 38:19 7:24 5/12/2009 Run Treadmill Fartlek 6.6 mi 48:41 7:23 5/12/2009 Run Treadmill Interval 5.0 mi 38:00 7:36 5/13/2009 Run   Fartlek 4.0 mi 30:00 7:30 5/14/2009 Run   Interval 4.0 mi 32:29 8:10 5/15/2009 Run San Francisco Easy 3.3 mi 25:00 7:42 5/17/2009 Run San Francisco Tempo 7.2 mi 50:54 7:05 5/18/2009 Run   Hill 4.0 mi 33:26 8:20 5/19/2009 Run   Hill 9.6 mi 1:18:00 8:10 5/19/2009 Run   Hill 3.8 mi 32:00 8:20 5/20/2009 Run Treadmill Easy 4.0 mi 32:00 8:00 5/21/2009 Run   Interval 5.5 mi 38:10 6:58 5/22/2009 Run   Easy 4.8 mi 35:47 7:28 5/24/2009 Run   Interval 5.3 mi 38:40 7:22 5/25/2009 Run   Fartlek 5.4 mi 40:21 7:33 5/26/2009 Run   Interval 4.4 mi 29:35 6:45 5/27/2009 Run   Easy 3.3 mi 26:00 7:53 5/28/2009 Run   Interval 4.9 mi 32:08 6:35 5/29/2009 Run   Fartlek 4.5 mi 32:30 7:18 5/31/2009 Run   Interval 4.7 mi 33:08 7:03 6/1/2009 Run   Fartlek 5.3 mi 39:16 7:23 6/2/2009 Run   Fartlek 5.6 mi 40:45 7:17 6/3/2009 Run   Fartlek 4.8 mi 35:30 7:27 6/4/2009 Run   Hill 4.2 mi 35:16 8:27 6/5/2009 Run Brookdale 5.0 Easy 4.9 mi 38:30 7:52 6/6/2009 Run   Interval 5.9 mi 35:24 6:01 6/8/2009 Run Lowell Court 5.0 miles Fartlek 5.2 mi 39:00 7:27 6/9/2009 Run 2x2400 Interval 6.0 mi 40:07 6:42 6/10/2009 Run Woodward-Redding-Cranbrook-Maple 5.4 miles Easy 5.4 mi 41:45 7:44 6/11/2009 Run 10x200 Interval 3.4 mi 25:42 7:29 6/12/2009 Run   Easy 4.0 mi 30:41 7:41 6/14/2009 Run 800/200 Interval 4.9 mi 32:28 6:41 6/15/2009 Run Burnham Rd 7.2 miles Easy 7.2 mi 54:00 7:29 6/16/2009 Run 4x400, 4x200, 4x100 Interval 5.3 mi 34:05 6:29 6/17/2009 Run Sand Creek - Lake Superior PP Hill 6.0 km 31:00 8:19 6/19/2009 Run Awausee Hill 10.0 km 1:10:00 11:16 6/20/2009 Run Agawa Campground Lake Superior PP Fartlek 5.5 mi 41:00 7:28 6/22/2009 Run Bloomfield Village Loop Fartlek 7.5 mi 55:00 7:20 6/23/2009 Run   Easy 7.3 mi 56:41 7:50 6/25/2009 Run 10x100 Hill Hill 4.2 mi 34:21 8:15 6/26/2009 Run Brookdale 5.5 miles Fartlek 5.5 mi 40:30 7:24 6/27/2009 Run 10x400 Interval 5.2 mi 35:53 6:51 6/29/2009 Run Yarmouth 6.3 miles Fartlek 6.3 mi 46:30 7:23 6/30/2009 Run 3x2400 Interval 7.1 mi 48:51 6:52 7/1/2009 Run Oakland Hills 6.44 miles Easy 6.4 mi 49:40 7:46 7/2/2009 Run 12x200 1 min rest Interval 4.7 mi 30:53 6:36 7/3/2009 Run Lincoln Easy 3.0 mi 22:00 7:20 7/4/2009 Run Kirk Park Hill 5.6 mi 46:58 8:24 7/6/2009 Run Chesterfield-Lowell Ct 6.1 Miles Fartlek 6.1 mi 45:45 7:30 7/7/2009 Run 800/200 Interval 4.1 mi 26:12 6:25 7/8/2009 Run Indian Mound 6.17 miles Easy 6.2 mi 48:20 7:51 7/9/2009 Run 4x400, 4x200, 4x100 Interval 4.9 mi 33:24 6:46 7/10/2009 Run Cranbrook Gatehouse Fartlek 7.3 mi 55:15 7:36 7/11/2009 Run Home-Lincoln Hills Fartlek 6.7 mi 50:14 7:28 7/13/2009 Run 12x100 Hill Hill 5.0 mi 42:07 8:28 7/14/2009 Run   Fartlek 5.0 mi 38:00 7:36 7/16/2009 Run Pleasant Street Tempo 4.1 mi 30:00 7:18 7/17/2009 Run 4x400, 1 min rest Interval 4.0 mi 29:00 7:17 7/19/2009 Run Groves Loop + 4x800 Interval 6.7 mi 49:16 7:20 7/20/2009 Run South Bates-Pierce 5.5 miles Fartlek 5.5 mi 40:00 7:17 7/21/2009 Run   Easy 3.0 mi 23:00 7:40 7/22/2009 Run Seaholm Warm-up Easy 3.2 mi 24:00 7:30 7/22/2009 Run 1 Mile Time Trial Race 1600.0 m 5:40 5:42 7/23/2009 Run Oak-Redding 4.8 miles Easy 4.8 mi 34:21 7:11 7/24/2009 Run Bloomfield Village 5.95 miles Easy 6.0 mi 45:57 7:44 8/1/2009 Run   Fartlek 4.0 mi 29:00 7:15 8/3/2009 Run   Easy 3.0 mi 23:00 7:40 8/4/2009 Run Maple-CranbrookCross Loop 5.28 miles Fartlek 5.3 mi 37:49 7:10 8/5/2009 Run 6x800m Interval 6.5 mi 46:37 7:12 8/6/2009 Run   Easy 4.5 mi 34:30 7:40 8/7/2009 Run Orchard Ridge 8.2 Long 8.0 mi 1:00:00 7:30 8/8/2009 Run Lincoln 4.0 Miles Easy 4.0 mi 31:37 7:55 8/9/2009 Run 4x1600 Interval 7.3 mi 55:28 7:36 8/11/2009 Run Boston Fenway-Charles River 6.18 miles Easy 6.2 mi 47:00 7:37 8/11/2009 Run Boston Downtown Fartlek 4.5 mi 33:17 7:24 8/12/2009 Run Boston Charles River 6.4 miles Easy 6.4 mi 49:00 7:40 8/13/2009 Run 7x800, 4x400 Interval 8.8 mi 1:03:32 7:14 8/14/2009 Run   Easy 4.9 mi 37:50 7:44 8/16/2009 Run Port Sheldon 7 Miles Tempo 7.0 mi 51:00 7:16 8/17/2009 Run 400/800/1200 Interval 6.1 mi 44:03 7:15 8/18/2009 Run Brookdale 5.75 miles Easy 5.7 mi 45:45 7:59 8/19/2009 Run 8x800 Interval 8.4 mi 1:02:50 7:28 8/20/2009 Run   Easy 5.2 mi 39:30 7:41 8/21/2009 Run   Easy 4.3 mi 32:15 7:30 8/22/2009 Run Wing Lake-Gilbert Lake 10 Miles Long 10.1 mi 1:15:33 7:32