Workouts

Summary
wait
Date Activity Course Type Distance Duration Pace ▲  
5/13/2012 Run
8 mi
 Long 8.0 mi    
5/15/2012 Run
3.45 mi base
 Easy 3.5 mi    
5/18/2012 Run
4 mi base
 Easy 4.0 mi    
5/20/2012 Run
8 mi
 Long 8.0 mi    
5/23/2012 Run
4 mi base
 Easy 4.0 mi    
5/29/2012 Run
3.45 mi base
 Easy 3.5 mi    
5/30/2012 Run
3.45 mi base
 Easy 3.5 mi    
6/5/2012 Run
4 mi base
 Easy 4.0 mi    
6/7/2012 Run
3.45 mi base
 Easy 3.5 mi    
6/8/2012 Run
4.75 mi base
 Easy 4.8 mi    
6/10/2012 Run
10 mi long run
 Long 10.0 mi    
6/12/2012 Run
3.45 mi base
 Easy 3.5 mi    
6/14/2012 Run
4 mi base
 Easy 4.0 mi    
6/18/2012 Run
4 mi base
 Easy 4.0 mi    
6/22/2012 Run
4 mi base
 Easy 4.0 mi    
6/24/2012 Run
12 mi long run
 Easy 12.0 mi    
6/26/2012 Run
4 mi base
 Easy 4.0 mi    
6/28/2012 Run
5k
 Easy 5.0 km    
7/3/2012 Run
4 mi base
 Easy 4.0 mi    
7/5/2012 Run   Easy 4.0 mi    
7/8/2012 Run
14 mi long run
 Long 14.0 mi    
7/10/2012 Run
4 mi base
 Easy 4.0 mi    
7/12/2012 Run
4 mi base
 Easy 4.0 mi    
7/15/2012 Run
5 x 800m
 Interval 4000.0 m    
7/24/2012 Run
7.4k base run
 Easy 7.4 km    
7/25/2012 Run
7.4k base run
 Easy 7.4 km    
7/27/2012 Run
7.4k base run
 Easy 7.4 km    
7/28/2012 Run
7.4k base run
 Easy 7.4 km    
7/29/2012 Run
7.4k base run
 Easy 7.4 km    
8/1/2012 Run
4 mi base
 Easy 4.0 mi    
8/3/2012 Run
5 mi base
 Easy 8.0 km    
8/5/2012 Run
7.5 mi base
 Easy 7.5 mi    
3/14/2014 Run   Default 1.3 km    
8/2/2014 Run   Tempo 11.8 km    
7/7/2018 Run   Interval 0.8 km 2:38 3:18
7/7/2018 Run   Interval 0.4 km 1:21 3:24
9/16/2014 Run   Interval 1.2 km 4:25 3:45
11/24/2015 Run   Hill 800.0 m 3:00 3:45
10/14/2017 Run   Tempo 2.5 km 9:14 3:47
10/14/2017 Run   Tempo 2.5 km 9:15 3:47
10/11/2018 Run
RMC big loop
 Tempo 2.4 km 9:14 3:48
7/2/2016 Run
2016 Rehobeth 5k
 Race 5.0 km 19:12 3:49
7/21/2015 Run   Interval 6.2 km 23:47 3:50
6/18/2016 Run
2016 Reddendale Ramble 5k
 Race 5.0 km 19:18 3:50
8/25/2015 Run   Interval 8.5 km 32:41 3:50
8/8/2017 Run   Interval 7.7 km 29:43 3:51
8/2/2016 Run   Interval 7.7 km 29:43 3:51
6/9/2015 Run   Interval 4.8 km 18:34 3:52
5/31/2016 Run   Interval 7.2 km 27:51 3:53
11/18/2012 Run
400m track repeats
 Interval 2.3 mi 14:01 3:53
8/12/2017 Run   Tempo 13.2 km 50:59 3:53
5/17/2016 Run   Interval 7.1 km 27:21 3:53
2/7/2016 Run
2016 Twosome 5k
 Race 5.0 km 19:26 3:54
1/10/2015 Run
2015 Siesta Beach 5k
 Race 5.0 km 19:28 3:54
6/14/2016 Run   Interval 7.8 km 30:33 3:54
11/3/2015 Run   Interval 6.7 km 25:59 3:55
6/28/2016 Run   Interval 7.0 km 27:22 3:55
7/28/2015 Run   Tempo 5.5 km 21:30 3:55
7/27/2019 Run   Interval 4.0 km 15:43 3:55
7/26/2014 Run
2014 Run for the River 5k
 Race 4.9 km 19:01 3:56
5/10/2016 Run   Interval 8.0 km 31:28 3:57
7/11/2015 Run   Tempo 2.4 km 9:30 3:57
9/4/2018 Run   Interval 0.8 km 3:14 3:57
8/23/2016 Run   Interval 6.1 km 24:17 3:58
8/6/2019 Run   Interval 6.4 km 25:16 3:58
9/16/2014 Run   Interval 1.2 km 4:48 3:58
9/3/2019 Run   Interval 7.2 km 28:34 3:58
7/4/2015 Run   Interval 7.2 km 28:31 3:58
6/1/2014 Run
2014 Bel Air Town Run
 Race 5.0 km 19:57 3:58
8/20/2019 Run   Tempo 6.2 km 24:39 3:59
6/21/2014 Run
2014 Reddendale Ramble 5k
 Race 5.0 km 19:51 3:59
6/5/2016 Run
2016 Beat Beethoven 8k
 Race 8.0 km 31:45 3:59
9/6/2016 Run   Interval 7.8 km 30:50 3:59
2/2/2016 Run   Interval 7.3 km 28:51 3:59
9/1/2015 Run   Interval 8.6 km 34:09 4:00
8/4/2015 Run   Interval 7.0 km 27:57 4:00
7/8/2018 Run
2018 Wolfe Island Classic
 Race 5.0 km 20:07 4:00
6/11/2016 Run   Tempo 5.0 km 20:04 4:01
6/30/2015 Run   Interval 4.9 km 19:35 4:01
2/1/2015 Run   Race 5.0 km 20:02 4:01
12/2/2014 Run   Interval 5.6 km 22:35 4:02
10/26/2014 Run
2014 Sydenham Fall Trail 8k
 Race 8.0 km 32:08 4:02
11/2/2014 Run
2014 KRRA Anniversary 10k
 Race 10.0 km 40:16 4:02
4/23/2016 Run
2016 Limestone 10k
 Race 10.0 km 40:14 4:03
7/31/2018 Run   Interval 6.2 km 25:04 4:03
7/29/2014 Run   Interval 8.5 km 34:22 4:04
5/9/2014 Run   Tempo 3.7 km 15:00 4:04
7/10/2018 Run   Interval 7.7 km 31:10 4:04
4/9/2016 Run   Tempo 5.0 km 20:21 4:04
6/2/2019 Run
2019 Beat Beethoven 8k
 Race 8.0 km 32:29 4:04
12/15/2015 Run   Hill 8.4 km 34:13 4:05
2/20/2016 Run   Tempo 2.8 km 11:24 4:05
11/4/2018 Run
2018 Anniversary 10k
 Race 10.1 km 41:01 4:05
7/23/2016 Run   Interval 5.2 km 21:11 4:05
9/29/2018 Run   Race 5.1 km 20:40 4:05
8/16/2016 Run   Interval 6.2 km 25:05 4:05
11/14/2015 Run   Tempo 2.5 km 10:00 4:05
8/14/2018 Run   Interval 6.8 km 27:45 4:06
10/28/2014 Run   Interval 7.9 km 32:26 4:06
7/3/2018 Run   Interval 6.2 km 25:25 4:07
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