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Workouts

Summary

Date ▲	Activity	Course	Type	Distance	Duration	Pace
1/20/2009	Run	Home	Easy	1.0 mi	9:16	9:01
1/22/2009	Run	Murphy Road 3.55 loop	Easy	3.4 mi	34:45	10:07
1/23/2009	Run	Murfreesboro Greenway	Easy	6.0 mi	1:02:03	10:21
1/25/2009	Run		Easy	2.6 mi	27:48	10:50
1/29/2009	Run	Parthanon Circuit	Easy	4.0 mi	43:54	11:01
1/31/2009	Run	Murfreesboro Greenway	Easy	6.0 mi	1:01:06	10:11
2/4/2009	Run		Easy	3.5 mi	34:41	9:48
2/5/2009	Run	Parthanon Circuit	Easy	3.0 mi	28:39	9:32
2/7/2009	Run		Easy	5.4 mi	54:42	10:13
2/9/2009	Run	Murphy Road 3.55 loop	Easy	3.6 mi	35:31	9:59
2/12/2009	Run		Easy	3.3 mi	30:41	9:25
2/14/2009	Run	Murfreesboro Greenway	Easy	7.0 mi	1:10:44	10:06
2/16/2009	Run	Murphy Road 3.55 loop	Easy	3.5 mi	33:18	9:25
2/18/2009	Run	West End out and back	Easy	2.8 mi	27:26	9:57
2/19/2009	Run	West End Loop	Easy	5.1 mi	49:44	9:42
2/22/2009	Run	Murfreesboro Greenway	Easy	8.0 mi	1:19:58	9:59
2/24/2009	Run	Parthanon Circuit	Easy	4.0 mi	35:45	8:57
2/25/2009	Run	Treadmill	Progression	4.5 mi	41:57	9:20
2/27/2009	Run	Home	Easy	3.5 mi	32:26	9:13
3/2/2009	Run	Parthanon Circuit	Speed	3.8 mi	42:08	11:04
3/3/2009	Run	Treadmill	Progression	5.0 mi	45:42	9:09
3/4/2009	Run	Murphy Road Circuit	Easy	4.3 mi	42:40	9:50
3/6/2009	Run	Murfreesboro Greenway	Easy	8.3 mi	1:18:55	9:32
3/9/2009	Run	Parthanon Circuit	Speed	5.4 mi	58:33	10:50
3/10/2009	Run	Belmont Blvd	Easy	6.8 mi	1:06:56	9:52
3/12/2009	Run	Treadmill	Speed	3.0 mi	30:00	10:00
3/15/2009	Run	Murfreesboro Greenway	Long	9.6 mi	1:31:02	9:31
3/17/2009	Run	Murphy Road 3.55 loop	Progression	3.6 mi	32:24	9:05
3/18/2009	Run	Murphy Road Circuit	Easy	4.4 mi	40:37	9:19
3/20/2009	Run	Murfreesboro Greenway	Long	9.0 mi	1:25:07	9:31
3/22/2009	Run	Home	Speed	3.8 mi	41:25	10:51
3/24/2009	Run	Smyrna Rotary Park	Progression	3.1 mi	27:57	9:03
3/26/2009	Run	Murfreesboro Greenway	Easy	4.0 mi	39:23	9:48
3/28/2009	Run	Publix to Beasley Rd	Easy	7.8 mi	1:17:36	9:58
3/30/2009	Run	West End Loop	Easy	5.1 mi	47:05	9:12
4/1/2009	Run	West End Loop	Progression	5.1 mi	45:00	8:53
4/3/2009	Run	Murphy Road Circuit	Easy	3.4 mi	31:11	9:06
4/5/2009	Run	Murfreesboro Greenway	Long	11.0 mi	1:52:04	10:13
4/8/2009	Run	Parthanon Circuit	Progression	3.0 mi	27:30	9:03
4/9/2009	Run	Murphy Road Circuit	Progression	4.8 mi	43:37	9:02
4/11/2009	Run	Purity Moosic City Dairy Dash 10K	Race	10.0 km	54:58	8:51
4/12/2009	Run	Nana's to Pam's	Long	11.6 mi	1:55:13	9:59
4/15/2009	Run	Vanderbilt Student Track	Speed	3.5 mi	39:09	11:06
4/17/2009	Run	Home	Easy	3.6 mi	32:35	9:01
4/19/2009	Run	West End Loop	Easy	4.3 mi	39:28	9:12
4/25/2009	Run	2009 Country Music Half Marathon	Race	13.1 mi	2:17:38	10:31
4/28/2009	Run	Home	Easy	4.9 mi	47:41	9:43
5/21/2009	Run	Smyrna Rotary Park	Easy	3.0 mi	30:03	10:03
5/25/2009	Run	Murfreesboro Greenway	Easy	5.4 mi	53:45	9:56
5/28/2009	Run	PWP 5.8	Easy	5.8 mi	1:00:00	10:21
5/29/2009	Run	PWP 5.8	Easy	6.4 mi	1:15:00	11:44
5/31/2009	Run	Murfreesboro Greenway	Easy	6.8 mi	1:10:04	10:18
6/1/2009	Run	Murfreesboro Greenway	Easy	7.1 mi	1:10:42	9:56
6/3/2009	Run	PWP 5.8	Easy	5.7 mi	59:52	10:31
6/4/2009	Run	Home	Progression	3.1 mi	27:27	8:52
6/5/2009	Run	Murfreesboro Greenway	Speed	6.8 mi	1:04:24	9:25
6/7/2009	Run	Home	Easy	3.7 mi	34:25	9:19
6/8/2009	Run	Home	Easy	4.8 mi	44:36	9:20
6/12/2009	Run	Murfreesboro Greenway	Lactate Thrshold	7.5 mi	1:10:10	9:25
6/13/2009	Run	Smyrna Greenway	Lactate Thrshold	6.5 mi	1:00:04	9:18
6/15/2009	Run	PWP 5.8	Hill	5.8 mi	1:01:03	10:29
6/17/2009	Run	Home	Progression	3.1 mi	27:21	8:48
6/18/2009	Run	PWP 5.8	Hill	5.8 mi	1:00:10	10:23
6/21/2009	Run	Murfreesboro Greenway	Long	8.1 mi	1:19:02	9:46
6/22/2009	Run	PWP 5.8	Speed	2.8 mi	30:40	11:10
6/24/2009	Run	Murphy Road Circuit	Progression	4.6 mi	45:00	9:44
6/26/2009	Run	Murphy Road Circuit	Progression	4.9 mi	50:29	10:25
6/27/2009	Run	Murfreesboro Greenway	Long	10.0 mi	1:37:12	9:44
6/30/2009	Run	Murfreesboro Greenway	Easy	8.0 mi	1:16:00	9:30
7/1/2009	Run	Murphy Road Circuit + greenway	Progression	6.8 mi	59:48	8:51
7/2/2009	Run	Murfreesboro Greenway	Easy	4.8 mi	42:42	8:58
7/4/2009	Run	Cadillac Firecracker 5K Warm Up	Progression	0.6 mi	4:58	8:53
7/4/2009	Run	Cadillac Firecracker 5K	Race	3.1 mi	24:38	7:57
7/6/2009	Run	Murphy Road Circuit	Progression	5.1 mi	43:51	8:38
7/6/2009	Run	Treadmill	Speed	2.5 mi	20:00	8:00
7/8/2009	Run	Smyrna Greenway	Easy	4.2 mi	36:55	8:47
7/9/2009	Run	Murphy Road Circuit	Easy	4.9 mi	46:10	9:27
7/11/2009	Run	Murfreesboro Gateway to Murf Battlefield	Easy	3.3 mi	45:15	13:33
7/11/2009	Run	Murfreesboro Gateway	Speed	0.8 mi	5:46	7:36
7/12/2009	Run	Smyrna Comm Center to Sharp Springs Park	Long	11.5 mi	1:51:55	9:46
7/13/2009	Run	Murfreesboro Gateway to Stones River Battlefield	Long	6.2 mi	52:33	8:29
7/15/2009	Run	Murphy Road Circuit	Easy	5.1 mi	48:38	9:38
7/16/2009	Run	Murfreesboro Gateway	Easy	0.9 mi	8:02	8:50
7/16/2009	Run	Murfreesboro Gateway to Stones River Battlefield	Speed	0.3 mi	1:40	6:41
7/16/2009	Run	Murfreesboro Gateway to Stones River Battlefield	Speed	1.5 mi	13:37	8:55
7/16/2009	Run	Murfreesboro Gateway to Stones River Battlefield	Easy	1.0 mi	8:24	8:25
7/17/2009	Run	Murfreesboro Gateway to Stones River Battlefield	Easy	5.3 mi	50:18	9:35
7/18/2009	Run	Murfreesboro Gateway to Stones River Battlefield	Easy	7.0 mi	1:05:03	9:15
7/19/2009	Run	Murfreesboro Greenway	Progression	8.6 mi	1:14:23	8:38
7/21/2009	Run	Murfreesboro Gateway to Stones River Battlefield	Progression	4.9 mi	41:24	8:32
7/23/2009	Run	Murfreesboro Gateway	Easy	0.4 mi	3:47	9:02
7/23/2009	Run	Murfreesboro Gateway	Speed	2.9 mi	29:07	10:03
7/23/2009	Run	Murfreesboro Gateway	Easy	0.9 mi	7:51	9:08
7/25/2009	Run	Murfreesboro Greenway	Easy	7.0 mi	1:02:45	8:59
7/26/2009	Run	Smyrna Comm Center to Sharp Springs Park	Long	12.8 mi	2:08:09	10:03
7/26/2009	Run	Smyrna Comm Center to Sharp Springs Park	Long	1.3 mi	12:00	9:36
7/28/2009	Run	YMCA Treadmill	Speed	7.0 mi	55:00	7:52
7/29/2009	Run	Parthanon Circuit	Easy	4.2 mi	37:32	8:55
8/1/2009	Run	Murfreesboro Gateway to Greenway	Long	9.4 mi	1:31:06	9:45
8/3/2009	Run	PWP 11.2	Hill	11.2 mi	1:50:29	9:50